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 | 237 Kcal | 1684 Kcal | 14.1% | 5.9% | 711 g |
| borotiin | 7.78 g | 76 g | 10.2% | 4.3% | 977 g |
| Subagga | 17.82 g | 56 g | 31.8% | 13.4% | 314 g |
| Karbo | 9.5 g | 219 g | 4.3% | 1.8% | 2305 g |
| Fiber diiriye | 5.5 g | 20 g | 27.5% | 11.6% | 364 g |
| Biyaha | 57.4 g | 2273 g | 2.5% | 1.1% | 3960 g |
| Ash | 2 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 1 µg | 900 mcg | 0.1% | 90000 g | |
| carotenes beta | 0.012 mg | 5 mg | 0.2% | 0.1% | 41667 g |
| beta Cryptoxanthin | 3 mg | ~ | |||
| Lutein + Zeaxanthin | 258 µg | ~ | |||
| Fiitamiin B1, thiamine | 0.16 mg | 1.5 mg | 10.7% | 4.5% | 938 g |
| Vitamin B2, riboflavin | 0.127 mg | 1.8 mg | 7.1% | 3% | 1417 |
| Faytamiin B5, Pantothenic | 0.346 mg | 5 mg | 6.9% | 2.9% | 1445 g |
| Faytamiin B6, pyridoxine | 0.146 mg | 2 mg | 7.3% | 3.1% | 1370 g |
| Faytamiin B9, folate | 48 µg | 400 mcg | 12% | 5.1% | 833 g |
| Faytamiin E, alfa tocopherol, TE | 1.54 mg | 15 mg | 10.3% | 4.3% | 974 g |
| beta tocopherol | 0.34 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 11.02 mg | ~ | |||
| Delta Tocopherol | 2.08 mg | ~ | |||
| Faytamiin K, phylloquinone | 22.8 mcg | 120 mcg | 19% | 8% | 526 g |
| Vitamin PP, maya | 1.024 mg | 20 mg | 5.1% | 2.2% | 1953 |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 312 mg | 2500 mg | 12.5% | 5.3% | 801 g |
| Kaalshiyam, Ca | 47 mg | 1000 mg | 4.7% | 2% | 2128 g |
| Magnesium, mg | 75 mg | 400 mg | 18.8% | 7.9% | 533 g |
| Sodium, Na | 426 mg | 1300 mg | 32.8% | 13.8% | 305 g |
| Baaruud, S | 77.8 mg | 1000 mg | 7.8% | 3.3% | 1285 g |
| Fosfooraska, P | 181 mg | 800 mg | 22.6% | 9.5% | 442 g |
| Macdanta | |||||
| Birta, Fe | 2.54 mg | 18 mg | 14.1% | 5.9% | 709 g |
| Manganese, Mn | 1.155 mg | 2 mg | 57.8% | 24.4% | 173 g |
| Naxaas, Cu | 377 µg | 1000 mcg | 37.7% | 15.9% | 265 g |
| Selenium, Haddii | 4.7 µg | 55 mcg | 8.5% | 3.6% | 1170 g |
| Zinc, Zn | 1.44 mg | 12 mg | 12% | 5.1% | 833 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 8.08 g | ~ | |||
| Mono iyo disaccharides (sonkor) | 0.62 g | ugu badnaan 100 g | |||
| sukrose | 0.34 g | ~ | |||
| Fructose | 0.28 g | ~ | |||
| Acid fatty | |||||
| DUUDAN dufanka | 0.019 g | ugu badnaan 1.9 g | |||
| dufanka TRANS oo iskujira | 0.006 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 2.562 g | ugu badnaan 18.7 g | |||
| 14: 0 Myristic | 0.009 g | ~ | |||
| 15: 0 Pentadecanoic | 0.003 g | ~ | |||
| 16: 0 Palmitic | 1.662 g | ~ | |||
| 17: 0 Margarine | 0.012 g | ~ | |||
| 18: 0 Gawaarida | 0.727 g | ~ | |||
| 20: 0 Arachidic | 0.075 g | ~ | |||
| 22: 0 Begenova | 0.045 g | ~ | |||
| 24: 0 Lignocaine | 0.028 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 5.34 g | ugu yar 16.8 g | 31.8% | 13.4% | |
| 16: 1 Palmitoleic | 0.017 g | ~ | |||
| 16: 1 CIS | 0.017 g | ~ | |||
| 17: 1 Heptadecenoic | 0.008 g | ~ | |||
| 18: 1 Oleic (omega-9) | 5.258 g | ~ | |||
| 18: 1 CIS | 5.252 g | ~ | |||
| 18: 1 GUJI | 0.006 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.055 g | ~ | |||
| 24: 1 Neronova, CIS (omega-9) | 0.001 g | ~ | |||
| Aysidooyinka dufanka badan leh | 8.812 g | laga bilaabo 11.2-20.6 g | 78.7% | 33.2% | |
| 18: 2 Linoleic | 8.077 g | ~ | |||
| 18: 2 TRANS isomer, oo aan la go'aamin | 0.012 g | ~ | |||
| 18: 2 omega-6, CIS, CIS | 8.062 g | ~ | |||
| 18: 2 linoleic acid isku dhafan | 0.003 g | ~ | |||
| 18: 3 Linolenic | 0.725 g | ~ | |||
| 18: 3 omega-3, alfa-linolenic | 0.711 g | ~ | |||
| 18: 3 omega-6, gamma-linolenic | 0.014 g | ~ | |||
| 20: 2 Eykozadienovaya, omega-6, CIS, CIS | 0.004 g | ~ | |||
| 20: 4 Arachidonic | 0.006 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.711 g | laga bilaabo 0.9 illaa 3.7 g | 79% | 33.3% | |
| Omega-6 asiidh dufan ah | 8.086 g | laga bilaabo 4.7 illaa 16.8 g | 100% | 42.2% |
Qiimaha tamarta waa 237 kcal.
- koob = 246 gr (583 kcal)
- qaado = 15 g (35.6 kcal)
Hummus hodan ku yahay fiitamiinnada iyo macdanaha sida fiitamiin B9 - 12%, fitamiin K - 19%, potassium - 12,5%, magnesium - 18,8%, fosfooraska - 22,6%, birta - 14,1%, manganese - 57,8%, naxaas - 37,7%, zinc 12%
- Vitamin B9 sida coenzyme oo ku lug leh dheef-shiid kiimikaad ee nucleic iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taasoo keenta in la joojiyo koritaanka iyo kala-baxa unugyada, gaar ahaan unugyo si dhakhso leh u faafa: dhuuxa lafta, epithelium xiidmaha, iwm. , nafaqo-xumada, cilladaha lagu dhasho, iyo dhibaatooyinka koritaanka ilmaha. Muujiyay Ururka xoogan ee udhaxeeya heerarka folate, homocysteine iyo halista cudurada wadnaha iyo xididada.
- Vitamin K nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseeddaa kororka waqtiga xinjirowga dhiigga, heerka prothrombin ee dhiigga oo hooseeya.
- potassium waa ion-ka weyn ee intracellular ee ka qaybqaata nidaaminta biyaha, elektroolka iyo dheellitirka aashitada, wuxuu ku lug leeyahay sameynta dareen-celinta dareemayaasha, sharciyeynta cadaadiska dhiigga.
- magnesium waxay ku lug leedahay dheef-shiid kiimikaad iyo isku-dhafnaanta borotiinka, asiidhyada nukliyeerka, waxay leedahay saameyn xasilloon oo loogu talagalay xuubabka, waxay muhiim u tahay dayactirka homeostasis ee kalsiyum, potassium iyo sodium. Yaraanta magnesium waxay keentaa hypomagnesemia, waxay kordhisaa halista ah inuu ku dhaco dhiig kar, wadne xanuun.
- Fosfooraska wuxuu ku lug leeyahay hawlo badan oo jireed, oo ay ku jiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-alkaline, waa qayb ka mid ah fosfoofiyadyada, nucleotides iyo asiidhka nucleic ee looga baahan yahay macdanta lafaha iyo ilkaha. Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- Iron waxaa lagu soo daray shaqooyin kala duwan oo borotiin ah, oo ay ku jiraan enzymes. Ku lug leh gaadiidka elektaroonigga, oksijiinta, waxay u oggolaaneysaa qulqulka falceliska isbeddelka iyo firfircoonida peroxidation. Qaadashada oo aan ku filnayn waxay horseedaa dhiig-yaraan hypochromic, myoglobinaemia atonia oo ah murqaha lafaha, daal, wadno-xannuun, wadno-xanuun ba'an oo joogto ah.
- 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.
- copper waa qayb ka mid ah enzymes-ka leh waxqabad redox wuxuuna ku lug leeyahay dheef-shiid kiimikaadka birta, wuxuu kiciyaa nuugista borotiinka iyo karbohaydraytyada. Ku lug leh geedi socodka unugyada jidhka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa sameynta cilladaysan ee nidaamka wadnaha iyo horumarinta lafaha ee unugyada isku xirka dysplasia.
- Zinc waxaa lagu soo daray in ka badan 300 oo enzymes oo ku lug leh geeddi-socodka isku-dhafka iyo burburka kaarbohaydraytyada, borotiinnada, dufanka, asiidhyada nucleic iyo nidaaminta muujinta hiddo-wadayaal dhowr ah. Qaadashada oo aan ku filnayn waxay horseedaa dhiig yaraan, difaac yaraanta heerka labaad, cirrhosis ku dhaca beerka, cillad galmo, joogitaanka cilladaha uurjiifka. Daraasadihii ugu dambeeyay waxay shaaca ka qaadeen awooda qaadashada sare ee zinc inay jabiso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalooriga 237 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta marka loo eego Hummus waxtar leh, kalooriyeyaasha, nafaqooyinka, faa'iidooyinka Hummus