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 | 278 Kcal | 1684 Kcal | 16.5% | 5.9% | 606 g |
| borotiin | 23.08 g | 76 g | 30.4% | 10.9% | 329 g |
| Subagga | 19.94 g | 56 g | 35.6% | 12.8% | 281 g |
| Biyaha | 55.92 g | 2273 g | 2.5% | 0.9% | 4065 g |
| Ash | 1.15 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.2% | 1667 g |
| Vitamin B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 5% | 720 g |
| Faytamiin B4, choline | 89.3 mg | 500 mg | 17.9% | 6.4% | 560 g |
| Faytamiin B5, Pantothenic | 0.67 mg | 5 mg | 13.4% | 4.8% | 746 g |
| Faytamiin B6, pyridoxine | 0.15 mg | 2 mg | 7.5% | 2.7% | 1333 g |
| Faytamiin B9, folate | 18 mcg | 400 mcg | 4.5% | 1.6% | 2222 g |
| Faytamiin B12, cobalamin | 2.73 µg | 3 mg | 91% | 32.7% | 110 g |
| Faytamiin D, calciferol | 0.1 µg | 10 µg | 1% | 0.4% | 10000 g |
| Faytamiin D3, cholecalciferol | 0.1 µg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 0.15 mg | 15 mg | 1% | 0.4% | 10000 g |
| Faytamiin K, phylloquinone, | 4.4 mcg | 120 mcg | 3.7% | 1.3% | 2727 g |
| Vitamin RR, maya | 6.38 mg | 20 mg | 31.9% | 11.5% | 313 g |
| Betain | 11.7 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 336 mg | 2500 mg | 13.4% | 4.8% | 744 g |
| Kaalshiyam, Ca | 24 mg | 1000 mg | 2.4% | 0.9% | 4167 g |
| Magnesium, mg | 24 mg | 400 mg | 6% | 2.2% | 1667 g |
| Sodium, Na | 82 mg | 1300 mg | 6.3% | 2.3% | 1585 g |
| Baaruud, S | 230.8 mg | 1000 mg | 23.1% | 8.3% | 433 g |
| Fosfooraska, P | 198 mg | 800 mg | 24.8% | 8.9% | 404 g |
| Raadi xubno | |||||
| Birta, Fe | 1.72 mg | 18 mg | 9.6% | 3.5% | 1047 g |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2% | 0.4% | 8333 g |
| Naxaas, Cu | 122 µg | 1000 mcg | 12.2% | 4.4% | 820 g |
| Selenium, Haddii | 27.4 µg | 55 mcg | 49.8% | 17.9% | 201 g |
| Zinc, Zn | 5.62 mg | 12 mg | 46.8% | 16.8% | 214 g |
| Aasaasiyada amino acids | |||||
| Arginine * | 1.371 g | ~ | |||
| valine | 1.245 g | ~ | |||
| Histidine * | 0.731 g | ~ | |||
| Isoleucine | 1.113 g | ~ | |||
| Leucine | 1.795 g | ~ | |||
| lysine | 2.038 g | ~ | |||
| methionine | 0.592 g | ~ | |||
| threonine | 0.988 g | ~ | |||
| Tryptophan | 0.27 g | ~ | |||
| phenylalanine | 0.94 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 1.388 g | ~ | |||
| Aspartic acid | 2.031 g | ~ | |||
| Glycine | 1.127 g | ~ | |||
| Glutamic acid | 3.349 g | ~ | |||
| Proline | 0.968 g | ~ | |||
| Serine | 0.858 g | ~ | |||
| Tyrosine | 0.776 g | ~ | |||
| cysteine | 0.275 g | ~ | |||
| sterols (sterols) | |||||
| Cholesterol | 95 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 8.18 g | ugu badnaan 18.7 g | |||
| 10: 0 Dabaysha | 0.05 g | ~ | |||
| 12: 0 Lauric | 0.08 g | ~ | |||
| 14: 0 Myristic | 0.75 g | ~ | |||
| 16: 0 Palmitic | 4.19 g | ~ | |||
| 18: 0 Gawaarida | 2.66 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 8.46 g | ugu yar 16.8 g | 50.4% | 18.1% | |
| 16: 1 Palmitoleic | 0.58 g | ~ | |||
| 18: 1 Oleic (omega-9) | 7.7 g | ~ | |||
| Aysidooyinka dufanka badan leh | 1.42 g | laga bilaabo 11.2 illaa 20.6 g | 12.7% | 4.6% | |
| 18: 2 Linoleic | 1.08 g | ~ | |||
| 18: 3 Linolenic | 0.26 g | ~ | |||
| 20: 4 Arachidonic | 0.08 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.26 g | laga bilaabo 0.9 illaa 3.7 g | 28.9% | 10.4% | |
| Omega-6 asiidh dufan ah | 1.16 g | laga bilaabo 4.7 illaa 16.8 g | 24.7% | 8.9% |
Qiimaha tamarta waa 278 kalori.
- 3 oz = 85 g (236.3 kalori)
- gabal, la kariyey, marka laga reebo qashinka (ka soo baxa 1 lb hilib ceyriin ah oo leh qashin) = 252 g (700.6 kcal)
Garabka Wan ayaa lagu dubay dab furan hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin B2 waa 13.9 %, choline - 17,9 %, vitamin B5 - 13,4 %, vitamin B12 - 91 %, vitamin PP - 31,9 %, potassium 13.4 %, fosfooraska leh 24.8 %, naxaas - 12.2 %, selenium 49.8 boqolkiiba, zinc, 46.8 %
- 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.
- choline waa qayb ka mid ah lecithin, wuxuu door ka ciyaaraa isku -darka iyo dheef -shiid kiimikaad ee fosfolipids -ka beerka, waa ilaha kooxaha methyl ee bilaashka ah, wuxuu u dhaqmaa sidii qodob lipotropic ah.
- 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.
- potassium waa sheyga weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada iyo isu dheelitirka elektaroolka, oo ku lug leh habsami u socodka dareenka, xakamaynta cadaadiska dhiigga.
- 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.
- copper waa qayb ka mid ah enzymes leh firfircoonaan firfircoon oo ku lug leh dheef-shiid kiimikaadka birta waxayna kicisaa nuugista borotiinka iyo karbohaydraytyada. Nidaamyada ku lug leh bixinta unugyada oksijiinta. Yaraanta waxaa lagu muujiyaa cilladaha nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
- 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: Kaloriinka 278 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha ka faa iidada badan garabka Wanka ee dubay dab furan, kalooriyada, nafaqooyinka, sifooyinka waxtarka leh ee garabka Wanka lagu dubay dab furan