Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) ku jira 100 grams qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadi 100 g | % caadiga ah 100 kcal | 100% caadiga ah |
| Kaloori | 151 Kcal | 1684 Kcal | 9% | 6% | 1115 g |
| borotiin | 19.29 g | 76 g | 25.4% | 16.8% | 394 g |
| Subagga | 7.63 g | 56 g | 13.6% | 9% | 734 g |
| Biyaha | 72.36 g | 2273 g | 3.2% | 2.1% | 3141 g |
| Ash | 1.03 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.12 mg | 1.5 mg | 8% | 5.3% | 1250 g |
| Vitamin B2, riboflavin | 0.22 mg | 1.8 mg | 12.2% | 8.1% | 818 g |
| Faytamiin B5, Pantothenic | 0.7 mg | 5 mg | 14% | 9.3% | 714 g |
| Faytamiin B6, pyridoxine | 0.16 mg | 2 mg | 8% | 5.3% | 1250 g |
| Faytamiin B9, folate | 23 mcg | 400 mcg | 5.8% | 3.8% | 1739 g |
| Faytamiin B12, cobalamin | 2.83 µg | 3 mg | 94.3% | 62.5% | 106 g |
| Faytamiin E, alfa tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 1% | 6818 g |
| Vitamin RR, maya | 5.19 mg | 20 mg | 26% | 17.2% | 385 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 268 mg | 2500 mg | 10.7% | 7.1% | 933 g |
| Kaalshiyam, Ca | 16 mg | 1000 mg | 1.6% | 1.1% | 6250 g |
| Magnesium, mg | 24 mg | 400 mg | 6% | 4% | 1667 g |
| Sodium, Na | 70 mg | 1300 mg | 5.4% | 3.6% | 1857 |
| Baaruud, S | 192.9 mg | 1000 mg | 19.3% | 12.8% | 518 g |
| Fosfooraska, P | 183 mg | 800 mg | 22.9% | 15.2% | 437 g |
| Raadi xubno | |||||
| Birta, Fe | 1.62 mg | 18 mg | 9% | 6% | 1111 g |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2% | 0.8% | 8333 g |
| Naxaas, Cu | 107 µg | 1000 mcg | 10.7% | 7.1% | 935 g |
| Selenium, Haddii | 22 mcg | 55 mcg | 40% | 26.5% | 250 g |
| Zinc, Zn | 5.11 mg | 12 mg | 42.6% | 28.2% | 235 g |
| Aasaasiyada amino acids | |||||
| Arginine * | 1.146 g | ~ | |||
| valine | 1.041 g | ~ | |||
| Histidine * | 0.611 g | ~ | |||
| Isoleucine | 0.93 g | ~ | |||
| Leucine | 1.5 g | ~ | |||
| lysine | 1.703 g | ~ | |||
| methionine | 0.495 g | ~ | |||
| threonine | 0.825 g | ~ | |||
| Tryptophan | 0.225 g | ~ | |||
| phenylalanine | 0.785 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 1.16 g | ~ | |||
| Aspartic acid | 1.698 g | ~ | |||
| Glycine | 0.942 g | ~ | |||
| Glutamic acid | 2.799 g | ~ | |||
| Proline | 0.809 g | ~ | |||
| Serine | 0.717 g | ~ | |||
| Tyrosine | 0.648 g | ~ | |||
| cysteine | 0.23 g | ~ | |||
| sterols (sterols) | |||||
| Cholesterol | 67 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 2.73 g | ugu badnaan 18.7 g | |||
| 10: 0 Dabaysha | 0.01 g | ~ | |||
| 12: 0 Lauric | 0.02 g | ~ | |||
| 14: 0 Myristic | 0.2 g | ~ | |||
| 16: 0 Palmitic | 1.48 g | ~ | |||
| 18: 0 Gawaarida | 0.91 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 3.07 g | ugu yar 16.8 g | 18.3% | 12.1% | |
| 16: 1 Palmitoleic | 0.23 g | ~ | |||
| 18: 1 Oleic (omega-9) | 2.78 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.7 g | laga bilaabo 11.2 illaa 20.6 g | 6.3% | 4.2% | |
| 18: 2 Linoleic | 0.52 g | ~ | |||
| 18: 3 Linolenic | 0.1 g | ~ | |||
| 20: 4 Arachidonic | 0.07 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.1 g | laga bilaabo 0.9 illaa 3.7 g | 11.1% | 7.4% | |
| Omega-6 asiidh dufan ah | 0.59 g | laga bilaabo 4.7 illaa 16.8 g | 12.6% | 8.3% |
Qiimaha tamarta waa 151 kcal.
- oz = 28.35 g (42.8 kcal)
- lb = 453.6 g (684.9 kcal)
Hilibka garabka wan wuxuu hodan ku yahay fiitamiinnada iyo macdanta sida: fitamiin B2 - 12,2 %, fitamiin B5 - 14 %, saamiga fitamiin B12 wuxuu ahaa 94.3 %, fitamiin PP - 26 %, fosfooraska - 22,9 %, selenium - 40 %, zinc - 42,6 %
- Vitamin B2 wuxuu kaqeybqaataa falcelinta yareynta oksidheynta, wuxuu kobciyaa soo dhaweynta midabada iyadoo la adeegsanayo falanqeeyaha muuqaalka iyo laqabsiga mugdiga Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya ku xad gudubka xaaladda maqaarka, xuubka xabka, ku xadgudubka iftiinka iyo aragtida fiidkii.
- Vitamin B5 wuxuu ku lug leeyahay borotiinka, baruurta, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, isku-dhafka hormoonnada qaarkood, haemoglobin, wuxuu dhiirrigeliyaa nuugista amino acids iyo sokorta ku jirta mareenka mindhicirka, wuxuu taageeraa shaqada kiliyaha adrenal. La'aanta Pantothenic acid waxay u horseedi kartaa nabarro maqaarka ah iyo xuubabka xabka.
- Vitamin B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo fitamiin B12 waxay isku xiran yihiin fiitamiino, waxay ku lug leeyihiin hematopoiesis. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ahaan ama yaraanta folate la'aanta iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin la'aanta waxaa weheliya khalkhalka xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- Fosfooraska wuxuu kaqeyb qaataa geedi socodka jir ahaaneed badan, oo ay kujirto dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa isku-dheelitirka acid-alkaline, qeyb kamid ah fosfooliidyada, nucleotides iyo nucleic acids, oo lagama maarmaan u ah macdanta lafaha iyo ilkaha. Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bini'aadamka, wuxuu leeyahay saameyn is-difaac, wuxuu ku lug leeyahay nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Bek (osteoarthritis oo leh kala-bax wada jir ah, laf-dhabarka iyo xagjirnimada), cudurada Kesan (endemic cardiomyopathy), thrombasthenia oo la iska dhaxlo.
- Zinc waa qayb ka mid ah in ka badan 300 oo enzymes oo ku lug leh geeddi-socodka isku-dhafka iyo burburka kaarboohaydraytyada, borotiinnada, dufanka, asiidhyada nukliyeerka iyo qaabaynta muujinta hiddo-wadayaal dhowr ah Qaadashada oo aan ku filnayn ayaa keenta dhiig yaraan, difaac yaraanta heerka labaad, cirrhosis ku dhaca beerka, cillad galmo, joogitaanka cilladaha uurjiifka. Cilmi baaris sanadihii la soo dhaafay ayaa shaaca ka qaaday awooda qiyaasta badan ee zinc ay carqaladeyn karto nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Tilmaamaha dhameystiran ee cunnooyinka ugu caafimaad wanaagsan ee aad ka daawan karto barnaamijka.
Calaamadda: kalooriyada 151 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha ka faa'iidada badan Wanka, hilibka garabka kaliya, kalooriyada, nafaqooyinka, sifooyinka faa'iidada leh ee hilibka Wanka, hilibka garabka kaliya