Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalka soo socda ayaa liis garaya waxyaabaha ay ka kooban yihiin nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) 100 grams qayb la cuni karo.
| Nafaqo | Number | Xeer ** | % caadi 100 g | % caadi ah 100 kcal | 100% caadiga ah |
| Kaloori | 33 Kcal | 1684 Kcal | 2% | 6.1% | 5103 g |
| borotiin | 1.8 g | 76 g | 2.4% | 7.3% | 4222 g |
| Subagga | 0.21 g | 56 g | 0.4% | 1.2% | 26667 g |
| Karbo | 4.78 g | 219 g | 2.2% | 6.7% | 4582 g |
| Fiber diiriye | 2.8 g | 20 g | 14% | 42.4% | 714 g |
| Biyaha | 89.88 g | 2273 g | 4% | 12.1% | 2529 g |
| Ash | 0.53 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 7 µg | 900 mcg | 0.8% | 2.4% | 12857 g |
| alfa Carotene | 17 µg | ~ | |||
| carotenes beta | 0.071 mg | 5 mg | 1.4% | 4.2% | 7042 g |
| Lutein + Zeaxanthin | 666 mcg | ~ | |||
| Fiitamiin B1, thiamine | 0.099 mg | 1.5 mg | 6.6% | 20% | 1515 g |
| Vitamin B2, riboflavin | 0.092 mg | 1.8 mg | 5.1% | 15.5% | 1957 |
| Faytamiin B4, choline | 15.9 mg | 500 mg | 3.2% | 9.7% | 3145 g |
| Faytamiin B5, Pantothenic | 0.085 mg | 5 mg | 1.7% | 5.2% | 5882 g |
| Faytamiin B6, pyridoxine | 0.042 mg | 2 mg | 2.1% | 6.4% | 4762 g |
| Faytamiin B9, folate | 15 µg | 400 mcg | 3.8% | 11.5% | 2667 g |
| Faytamiin C, ascorbic | 12.9 mg | 90 mg | 14.3% | 43.3% | 698 g |
| Faytamiin E, alfa tocopherol, TE | 0.05 mg | 15 mg | 0.3% | 0.9% | 30000 g |
| Faytamiin K, phylloquinone | 45 mcg | 120 mcg | 37.5% | 113.6% | 267 g |
| Vitamin PP, maya | 0.499 mg | 20 mg | 2.5% | 7.6% | 4008 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 186 mg | 2500 mg | 7.4% | 22.4% | 1344 g |
| Kaalshiyam, Ca | 42 mg | 1000 mg | 4.2% | 12.7% | 2381 g |
| Magnesium, mg | 22 mg | 400 mg | 5.5% | 16.7% | 1818 |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.6% | 43333 g |
| Baaruud, S | 18 mg | 1000 mg | 1.8% | 5.5% | 5556 g |
| Fosfooraska, P | 32 mg | 800 mg | 4% | 12.1% | 2500 g |
| Macdanta | |||||
| Birta, Fe | 0.86 mg | 18 mg | 4.8% | 14.5% | 2093 g |
| Manganese, Mn | 0.385 mg | 2 mg | 19.3% | 58.5% | 519 g |
| Naxaas, Cu | 49 µg | 1000 mcg | 4.9% | 14.8% | 2041 g |
| Selenium, Haddii | 0.4 µg | 55 mcg | 0.7% | 2.1% | 13750 g |
| Zinc, Zn | 0.26 mg | 12 mg | 2.2% | 6.7% | 4615 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono iyo disaccharides (sonkor) | 2.22 g | ugu badnaan 100 g | |||
| Aasaasiyada amino acids | |||||
| Arginine * | 0.073 g | ~ | |||
| valine | 0.089 g | ~ | |||
| Histidine * | 0.034 g | ~ | |||
| Isoleucine | 0.066 g | ~ | |||
| Leucine | 0.111 g | ~ | |||
| lysine | 0.087 g | ~ | |||
| methionine | 0.022 g | ~ | |||
| threonine | 0.079 g | ~ | |||
| Tryptophan | 0.019 g | ~ | |||
| phenylalanine | 0.066 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.083 g | ~ | |||
| Aspartic acid | 0.253 g | ~ | |||
| Glycine | 0.065 g | ~ | |||
| Glutamic acid | 0.186 g | ~ | |||
| Proline | 0.067 g | ~ | |||
| Serine | 0.099 g | ~ | |||
| Tyrosine | 0.042 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.047 g | ugu badnaan 18.7 g | |||
| 16: 0 Palmitic | 0.039 g | ~ | |||
| 18: 0 Gawaarida | 0.007 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.008 g | ugu yar 16.8 g | |||
| 18: 1 Oleic (omega-9) | 0.008 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.108 g | laga bilaabo 11.2-20.6 g | 1% | 3% | |
| 18: 2 Linoleic | 0.041 g | ~ | |||
| 18: 3 Linolenic | 0.066 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.066 g | laga bilaabo 0.9 illaa 3.7 g | 7.3% | 22.1% | |
| Omega-6 asiidh dufan ah | 0.041 g | laga bilaabo 4.7 illaa 16.8 g | 0.9% | 2.7% |
Qiimaha tamarta waa 33 kcal.
- koob = 124 gr (40.9 kcal)
- xirmo (10 oz) = 284 g (93.7 kcal)
Digirta cagaaran, jaalaha ah, barafaysan, hodan ku ah fiitamiinnada iyo macdanta sida fiitamiin C - 14,3%, fiitamiin K waa 37.5%, manganese - 19,3%
- Vitamin C wuxuu kaqeybqaataa falcelinta diidmada, habka difaaca jirka, wuxuu jirka ka caawiyaa inuu soo nuugo birta. Yaraantu waxay keentaa dabacsanaanta iyo ciridka oo dhiig baxa, dhiig baxa sanka oo ay ugu wacan tahay kor u kaca iyo jajabnaanta xididdada dhiigga.
- Vitamin K nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseeddaa kororka waqtiga xinjirowga dhiigga, heerka prothrombin ee dhiigga oo hooseeya.
- manganese wuxuu ku lug leeyahay sameynta lafta iyo unugyada isku xira, waa qayb ka mid ah enzymes-yada ku lug leh dheef-shiid kiimikaad ee amino acids, carbohydrates, catecholamines; loo baahan yahay isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya dib u dhac ku yimaada koritaanka, cilladaha nidaamka taranka, kala-jajabnaanta lafaha, cilladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: Qiimaha caloric ee 33 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta ka badan faa'iido leh cagaarka cagaaran, jaalaha ah, barafaysan, kalooriyada, nafaqooyinka, sifooyinka faa'iido leh ee digirta cagaaran, jaalaha, barafaysan.