Waxyaabaha ay ka kooban Maraq Maraakiibta
| biyaha | 1500.0 (garaam) |
| lentil | 200.0 (garaam) |
| karooto | 1.0 (gabal) |
| basasha | 1.0 (gabal) |
| cusbo miiska | 0.5 (qaado yar) |
| basal cagaaran | 30.0 (garaam) |
| cream | 1.0 (galaas hadhuudh ah) |
| subagga | 1.0 (qaadada miiska) |
Habka loo diyaariyo
Ku qoy liinta 3 saacadood. Basasha iyo karootada ku shiil subagga muddo 3 daqiiqo ah. Isku dar khudaarta browned leh misir oo isku kari ilaa ay ka dhalaalayaan biyo yar. Ku dar maraqa diyaarka ah biyo karkaraya. Karkari Ku darso labeen dhanaan iyo geedo.
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 | 67.8 kCal | 1684 kCal | 4% | 5.9% | 2484 g |
| borotiin | 2.5 g | 76 g | 3.3% | 4.9% | 3040 g |
| Subagga | 4.2 g | 56 g | 7.5% | 11.1% | 1333 g |
| Karbo | 5.2 g | 219 g | 2.4% | 3.5% | 4212 g |
| acids acids | 9.5 g | ~ | |||
| Fiilooyinka Alimentary | 0.7 g | 20 g | 3.5% | 5.2% | 2857 g |
| Biyaha | 79.6 g | 2273 g | 3.5% | 5.2% | 2856 g |
| Ash | 0.3 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 300 μg | 900 μg | 33.3% | 49.1% | 300 g |
| Retinol | 0.3 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4% | 3750 g |
| Faytamiin B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.5% | 6000 g |
| Faytamiin B4, choline | 12.1 mg | 500 mg | 2.4% | 3.5% | 4132 g |
| Faytamiin B5, pantothenic | 0.009 mg | 5 mg | 0.2% | 0.3% | 55556 g |
| Faytamiin B6, pyridoxine | 0.01 mg | 2 mg | 0.5% | 0.7% | 20000 g |
| Faytamiin B9, folate | 1.4 μg | 400 μg | 0.4% | 0.6% | 28571 g |
| Faytamiin B12, cobalamin | 0.04 μg | 3 μg | 1.3% | 1.9% | 7500 g |
| Faytamiin C, ascorbic | 0.6 mg | 90 mg | 0.7% | 1% | 15000 g |
| Faytamiin D, calciferol | 0.02 μg | 10 μg | 0.2% | 0.3% | 50000 g |
| Faytamiin E, alfa tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 1% | 15000 g |
| Faytamiin H, biotin | 0.4 μg | 50 μg | 0.8% | 1.2% | 12500 g |
| Vitamin PP, MAYA | 0.615 mg | 20 mg | 3.1% | 4.6% | 3252 g |
| niacin | 0.2 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 81.3 mg | 2500 mg | 3.3% | 4.9% | 3075 g |
| Kaalshiyam, Ca | 19.1 mg | 1000 mg | 1.9% | 2.8% | 5236 g |
| Silicon, Haa | 7.1 mg | 30 mg | 23.7% | 35% | 423 g |
| Magnesium, mg | 8.9 mg | 400 mg | 2.2% | 3.2% | 4494 g |
| Sodium, Na | 13.9 mg | 1300 mg | 1.1% | 1.6% | 9353 g |
| Baaruud, S | 16.7 mg | 1000 mg | 1.7% | 2.5% | 5988 g |
| Fosfooraska, P | 33.5 mg | 800 mg | 4.2% | 6.2% | 2388 g |
| Koloriin, Cl | 161 mg | 2300 mg | 7% | 10.3% | 1429 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 36.2 μg | ~ | |||
| Bohr, B. | 62.5 μg | ~ | |||
| Vanadium, V | 2.1 μg | ~ | |||
| Birta, Fe | 1.5 mg | 18 mg | 8.3% | 12.2% | 1200 g |
| Iodine, I | 1.2 μg | 150 μg | 0.8% | 1.2% | 12500 g |
| Cobalt, Co | 1.3 μg | 10 μg | 13% | 19.2% | 769 g |
| Lithium, Li | 0.1 μg | ~ | |||
| Manganese, Mn | 0.1176 mg | 2 mg | 5.9% | 8.7% | 1701 g |
| Naxaas, Cu | 65.5 μg | 1000 μg | 6.6% | 9.7% | 1527 g |
| Molybdenum, Mo. | 8.2 μg | 70 μg | 11.7% | 17.3% | 854 g |
| Nickel, ni | 14.4 μg | ~ | |||
| Rubidium, Rb | 10.7 μg | ~ | |||
| Selenium, Haddii | 1.8 μg | 55 μg | 3.3% | 4.9% | 3056 g |
| Titan, adiga | 26.4 μg | ~ | |||
| Fluorine, F | 5.4 μg | 4000 μg | 0.1% | 0.1% | 74074 g |
| Chrome, Kr | 1.1 μg | 50 μg | 2.2% | 3.2% | 4545 g |
| Zinc, Zn | 0.2707 mg | 12 mg | 2.3% | 3.4% | 4433 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 3.4 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 0.6 g | ugu badnaan 100 г |
Qiimaha tamarta waa 67,8 kcal.
Maraq marada hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 33,3%, silikoon - 23,7%, cobalt - 13%, molybdenum - 11,7%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Silicon waxaa lagu daraa qayb ahaan qaab dhismeedka glycosaminoglycans waxayna kicisaa iskuxirka kolajka.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- Molybdenum waa isku-duwaha enzymes badan oo bixiya dheef-shiid kiimikaad amino acids, baaruud iyo pyrimidines.
QAADASHADA IYO ISKU DARKA KIIMIKADA EE QAABILAAYAASHA KHAYRAADKA Lentil Maraq PER 100 g
- 0 kCal
- 295 kCal
- 35 kCal
- 41 kCal
- 0 kCal
- 20 kCal
- 162 kCal
- 661 kCal
Tags: Sida loo karsado, kalori ka kooban 67,8 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanta, habka wax loo kariyo Maraq maraq, karinta, kaloriinta, nafaqooyinka