Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) halkii 100 grams qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 88 kCal | 1684 kCal | 5.2% | 5.9% | 1914 g |
| borotiin | 1.98 g | 76 g | 2.6% | 3% | 3838 g |
| Subagga | 0.95 g | 56 g | 1.7% | 1.9% | 5895 g |
| Karbo | 16.61 g | 219 g | 7.6% | 8.6% | 1318 g |
| Fiilooyinka Alimentary | 1.3 g | 20 g | 6.5% | 7.4% | 1538 g |
| Biyaha | 78.44 g | 2273 g | 3.5% | 4% | 2898 g |
| Ash | 0.72 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 138 μg | 900 μg | 15.3% | 17.4% | 652 g |
| Retinol | 0.138 mg | ~ | |||
| Lutein + Zeaxanthin | 24 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.179 mg | 1.5 mg | 11.9% | 13.5% | 838 g |
| Faytamiin B2, riboflavin | 0.152 mg | 1.8 mg | 8.4% | 9.5% | 1184 g |
| Faytamiin B4, choline | 6 mg | 500 mg | 1.2% | 1.4% | 8333 g |
| Faytamiin B5, pantothenic | 0.188 mg | 5 mg | 3.8% | 4.3% | 2660 g |
| Faytamiin B6, pyridoxine | 0.253 mg | 2 mg | 12.7% | 14.4% | 791 g |
| Faytamiin B9, folate | 82 μg | 400 μg | 20.5% | 23.3% | 488 g |
| Faytamiin C, ascorbic | 0.1 mg | 90 mg | 0.1% | 0.1% | 90000 g |
| Faytamiin E, alfa tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.7% | 16667 g |
| Faytamiin K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.5% | 24000 g |
| Vitamin PP, MAYA | 2.343 mg | 20 mg | 11.7% | 13.3% | 854 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 85 mg | 2500 mg | 3.4% | 3.9% | 2941 g |
| Kaalshiyam, Ca | 56 mg | 1000 mg | 5.6% | 6.4% | 1786 g |
| Magnesium, mg | 19 mg | 400 mg | 4.8% | 5.5% | 2105 g |
| Sodium, Na | 111 mg | 1300 mg | 8.5% | 9.7% | 1171 g |
| Baaruud, S | 19.8 mg | 1000 mg | 2% | 2.3% | 5051 g |
| Fosfooraska, P | 64 mg | 800 mg | 8% | 9.1% | 1250 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 2.21 mg | 18 mg | 12.3% | 14% | 814 g |
| Manganese, Mn | 0.466 mg | 2 mg | 23.3% | 26.5% | 429 g |
| Naxaas, Cu | 74 μg | 1000 μg | 7.4% | 8.4% | 1351 g |
| Selenium, Haddii | 1.6 μg | 55 μg | 2.9% | 3.3% | 3438 g |
| Zinc, Zn | 0.42 mg | 12 mg | 3.5% | 4% | 2857 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 8.71 g | ugu badnaan 100 г | |||
| Acid dufan leh | |||||
| jinsi | 0.008 g | ugu badnaan 1.9 г | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.15 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.003 g | ~ | |||
| 16: 0 Palmitic | 0.132 g | ~ | |||
| 17-0 margarine | 0.001 g | ~ | |||
| 18: 0 Stearin | 0.012 g | ~ | |||
| 20:0 Arachinic | 0.001 g | ~ | |||
| 22: 0 Bilow | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.283 g | daqiiqo 16.8 г | 1.7% | 1.9% | |
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18:1 Olein (omega-9) | 0.275 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.005 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.299 g | ka 11.2 in 20.6 | 2.7% | 3.1% | |
| 18: 2 linoleic | 0.289 g | ~ | |||
| 18: 3 Linolenic | 0.009 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.009 g | ka 0.9 in 3.7 | 1% | 1.1% | |
| Omega-6 asiidh dufan ah | 0.289 g | ka 4.7 in 16.8 | 6.1% | 6.9% |
Qiimaha tamarta waa 88 kcal.
- koob = 240 g (211.2 kCal)
- tbsp = 15 g (13.2 kcal)
- baakad, diyaarsan = 158 g (139 kCal)
Boorash dhaqso ah (isla markiiba) oo leh sabiib iyo dhir udgoon, biyo lagu kariyey fiitamiinada iyo macdanta hodanka ku ah sida: vitamin A – 15,3%, vitamin B1 – 11,9%, vitamin B6 – 12,7%, vitamin B9 – 20,5%, vitamin PP – 11,7%, iron – 12,3%, manganese - 23,3%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- Vitamin B6 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- Vitamin B6 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- Iron waa qayb ka mid ah borotiinnada shaqooyinka kala duwan, oo ay ku jiraan enzymes. Waxay kaqeybqaadataa gaadiidka elektaroonigga, oksijiinta, waxay hubisaa inta lagu gudajiro falcelinada dib udhaca iyo firfircoonida peroxidation. Isticmaalka oo aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobin-ku yar atony of muruqyada lafaha, daal kordhay, myocardiopathy, atrophic gastritis.
- manganese wuxuu ka qayb qaataa samaynta lafaha iyo unugyada isku xidha, waa qayb ka mid ah enzymes-yada ku lug leh shiididda amino acids, kaarboohaydraytyada, catecholamines; lagama maarmaanka u ah isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada koritaanka, cilado ku yimaada nidaamka taranka, jajabnaanta unugyada lafaha, ciladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
Tags: Kaloriinta 88 kcal, halabuurka kiimikaad, qiimaha nafaqada, fiitamiinnada, macdanta, waxa faa'iido u leh boorash degdeg ah (dhakhso ah) oo leh sabiib iyo dhir udgoon, oo lagu kariyey biyaha, kalooriyada, nafaqooyinka, guryaha faa'iido leh ee boorash degdeg ah (dhakhso ah) oo leh sabiib iyo dhir udgoon, la kariyey biyaha dhexdiisa