Qalabka Kharcho
| hilibka lo'da, 1 nooc | 500.0 (garaam) |
| basasha | 2.0 (gabal) |
| koollada yaanyada | 2.0 (qaadada miiska) |
| bariis | 0.5 (galaas hadhuudh ah) |
| Rifle | 5.0 (gabal) |
| cusbo miiska | 1.0 (qaadada miiska) |
| basbaas udgoon | 0.5 (qaado yar) |
| basasha toon | 0.3 (gabal) |
| dill | 2.0 (qaadada miiska) |
Habka loo diyaariyo
Kharcho waxaa inta badan laga diyaariyaa naaska hilibka lo'da, laakiin waxaad ku beddeli kartaa bur baraar. Dhaq hilibka, jarjar gogo 'yar oo ah qiyaasta 3-4 gogo' halkii adeeg, ku rid digsi, ku shub biyo qabow oo kari. Ka saar xumbo ka soo muuqanaysa dusha qaaddo jeexan. Ka dib 1 1/2 - 2 saacadood ku dar basal jar jartey, toon la jajabiyey, bariis, tufaax dhanaan, milix, basbaas oo sii wad karinta 30 daqiiqo oo kale. Si khafiif ah u shiil tamaandhada saliid ama dufan laga saaray maraqa, kuna dar maraqa 5-10 daqiiqo kahor dhammaadka karinta. Markaad u adeegayso, ku rushay cilantro jar jartey, dhir ama dill.
Waad abuuri kartaa cuntadaada adoo tixgelinaya luminta fiitamiinnada iyo macdanta adoo adeegsanaya kalkuleytarka kujira dalabka.
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 | 114.9 kCal | 1684 kCal | 6.8% | 5.9% | 1466 g |
| borotiin | 8 g | 76 g | 10.5% | 9.1% | 950 g |
| Subagga | 3.6 g | 56 g | 6.4% | 5.6% | 1556 g |
| Karbo | 13.6 g | 219 g | 6.2% | 5.4% | 1610 g |
| acids acids | 182.9 g | ~ | |||
| Fiilooyinka Alimentary | 5.7 g | 20 g | 28.5% | 24.8% | 351 g |
| Biyaha | 63.9 g | 2273 g | 2.8% | 2.4% | 3557 g |
| Ash | 1.5 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 60 μg | 900 μg | 6.7% | 5.8% | 1500 g |
| Retinol | 0.06 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 2.9% | 3000 g |
| Faytamiin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 3.4% | 2571 g |
| Faytamiin B4, choline | 25.2 mg | 500 mg | 5% | 4.4% | 1984 g |
| Faytamiin B5, pantothenic | 0.2 mg | 5 mg | 4% | 3.5% | 2500 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 4.4% | 2000 g |
| Faytamiin B9, folate | 6.7 μg | 400 μg | 1.7% | 1.5% | 5970 g |
| Faytamiin B12, cobalamin | 0.6 μg | 3 μg | 20% | 17.4% | 500 g |
| Faytamiin C, ascorbic | 10.2 mg | 90 mg | 11.3% | 9.8% | 882 g |
| Faytamiin E, alfa tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.7% | 5000 g |
| Faytamiin H, biotin | 1.2 μg | 50 μg | 2.4% | 2.1% | 4167 g |
| Vitamin PP, MAYA | 2.628 mg | 20 mg | 13.1% | 11.4% | 761 g |
| niacin | 1.3 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 236.6 mg | 2500 mg | 9.5% | 8.3% | 1057 g |
| Kaalshiyam, Ca | 42.7 mg | 1000 mg | 4.3% | 3.7% | 2342 g |
| Silicon, Haa | 13.2 mg | 30 mg | 44% | 38.3% | 227 g |
| Magnesium, mg | 23.6 mg | 400 mg | 5.9% | 5.1% | 1695 g |
| Sodium, Na | 38.9 mg | 1300 mg | 3% | 2.6% | 3342 g |
| Baaruud, S | 82.5 mg | 1000 mg | 8.3% | 7.2% | 1212 g |
| Fosfooraska, P | 90.7 mg | 800 mg | 11.3% | 9.8% | 882 g |
| Koloriin, Cl | 2836.8 mg | 2300 mg | 123.3% | 107.3% | 81 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 57.6 μg | ~ | |||
| Bohr, B. | 43.9 μg | ~ | |||
| Birta, Fe | 1.5 mg | 18 mg | 8.3% | 7.2% | 1200 g |
| Iodine, I | 3.1 μg | 150 μg | 2.1% | 1.8% | 4839 g |
| Cobalt, Co | 3.6 μg | 10 μg | 36% | 31.3% | 278 g |
| Manganese, Mn | 0.2366 mg | 2 mg | 11.8% | 10.3% | 845 g |
| Naxaas, Cu | 117.1 μg | 1000 μg | 11.7% | 10.2% | 854 g |
| Molybdenum, Mo. | 9.8 μg | 70 μg | 14% | 12.2% | 714 g |
| Nickel, ni | 5.3 μg | ~ | |||
| Lead, Sn | 19.1 μg | ~ | |||
| Rubidium, Rb | 68.6 μg | ~ | |||
| Fluorine, F | 26.9 μg | 4000 μg | 0.7% | 0.6% | 14870 g |
| Chrome, Kr | 3.2 μg | 50 μg | 6.4% | 5.6% | 1563 g |
| Zinc, Zn | 1.1715 mg | 12 mg | 9.8% | 8.5% | 1024 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 9.3 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 4.7 g | ugu badnaan 100 г |
Qiimaha tamarta waa 114,9 kcal.
Harcho hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B12 - 20%, fiitamiin C - 11,3%, fiitamiin PP - 13,1%, silikoon - 44%, fosfooraska - 11,3%, koloriin - 123,3%, kobalt - 36%, manganese - 11,8%, naxaas - 11,7%, molybdenum - 14%
- Vitamin B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waa fiitamiino isku xiran waxayna ku lug leeyihiin sameynta dhiigga. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama ka-yaraanta folate-ka, iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- Vitamin C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- 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.
- Silicon waxaa lagu daraa qayb ahaan qaab dhismeedka glycosaminoglycans waxayna kicisaa iskuxirka kolajka.
- Fosfooraska wuxuu kaqeyb qaataa geedi socodka jir ahaaneed badan, oo ay kujiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-base, waa qeyb kamid ah fosfooliidyada, nucleotides iyo nucleic acids, waxay lagama maarmaan u tahay macdanta lafaha iyo ilkaha Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- Chlorine lagama maarmaanka u ah sameynta iyo dheecaanka acid hydrochloric ee jirka.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- 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.
- copper waa qayb ka mid ah enzymes leh firfircooni firfircoon oo ku lug leh dheef-shiid kiimikaadka birta, waxay kicisaa nuugista borotiinka iyo karbohaydraytyada. Wuxuu ka qayb qaataa geeddi-socodka bixinta unugyada jirka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa cilado ku yimid sameynta nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
- Molybdenum waa isku-duwaha enzymes badan oo bixiya dheef-shiid kiimikaad amino acids, baaruud iyo pyrimidines.
Waxyaabaha kalooriyeyaasha ah iyo iskudhiska kiimikada ee nafaqeeyayaasha ayaa qaata Kharcho PER 100 g
- 218 kCal
- 41 kCal
- 102 kCal
- 333 kCal
- 49 kCal
- 0 kCal
- 0 kCal
- 149 kCal
- 40 kCal
Tags: Sida loo karsado, kalori ka kooban 114,9 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanaha, sida loo diyaariyo Kharcho, karinta, kalooriyada, nafaqada