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 | 156 Kcal | 1684 Kcal | 9.3% | 6% | 1079 g |
| borotiin | 30.94 g | 76 g | 40.7% | 26.1% | 246 g |
| Subagga | 2.64 g | 56 g | 4.7% | 3% | 2121 g |
| Biyaha | 65.43 g | 2273 g | 2.9% | 1.9% | 3474 g |
| Ash | 1.28 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.18 mg | 1.5 mg | 12% | 7.7% | 833 g |
| Vitamin B2, riboflavin | 0.46 mg | 1.8 mg | 25.6% | 16.4% | 391 g |
| Faytamiin B5, Pantothenic | 1.219 mg | 5 mg | 24.4% | 15.6% | 410 g |
| Faytamiin B6, pyridoxine | 0.466 mg | 2 mg | 23.3% | 14.9% | 429 |
| Faytamiin B9, folate | 9 mcg | 400 mcg | 2.3% | 1.5% | 4444 g |
| Faytamiin B12, cobalamin | 1.5 g | 3 mg | 50% | 32.1% | 200 g |
| Faytamiin E, alfa tocopherol, TE | 0.54 mg | 15 mg | 3.6% | 2.3% | 2778 g |
| Vitamin RR, maya | 7.16 mg | 20 mg | 35.8% | 22.9% | 279 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 392 mg | 2500 mg | 15.7% | 10.1% | 638 g |
| Kaalshiyam, Ca | 5 mg | 1000 mg | 0.5% | 0.3% | 20000 g |
| Magnesium, mg | 28 mg | 400 mg | 7% | 4.5% | 1429 g |
| Sodium, Na | 51 mg | 1300 mg | 3.9% | 2.5% | 2549 g |
| Baaruud, S | 309.4 mg | 1000 mg | 30.9% | 19.8% | 323 g |
| Fosfooraska, P | 266 mg | 800 mg | 33.3% | 21.3% | 301 g |
| Raadi xubno | |||||
| Birta, Fe | 4.08 mg | 18 mg | 22.7% | 14.6% | 441 g |
| Manganese, Mn | 0.015 mg | 2 mg | 0.8% | 0.5% | 13333 g |
| Naxaas, Cu | 221 µg | 1000 mcg | 22.1% | 14.2% | 452 g |
| Selenium, Haddii | 10.6 mcg | 55 mcg | 19.3% | 12.4% | 519 g |
| Zinc, Zn | 5.64 mg | 12 mg | 47% | 30.1% | 213 g |
| Aasaasiyada amino acids | |||||
| Arginine * | 1.851 g | ~ | |||
| valine | 1.436 g | ~ | |||
| Histidine * | 0.953 g | ~ | |||
| Isoleucine | 1.298 g | ~ | |||
| Leucine | 2.307 g | ~ | |||
| lysine | 2.527 g | ~ | |||
| methionine | 0.76 g | ~ | |||
| threonine | 1.243 g | ~ | |||
| Tryptophan | 0.276 g | ~ | |||
| phenylalanine | 1.133 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 1.726 g | ~ | |||
| Aspartic acid | 2.597 g | ~ | |||
| Hydroxyproline | 0.29 g | ~ | |||
| Glycine | 1.574 g | ~ | |||
| Glutamic acid | 4.392 g | ~ | |||
| Proline | 1.312 g | ~ | |||
| Serine | 1.105 g | ~ | |||
| Tyrosine | 0.967 g | ~ | |||
| cysteine | 0.304 g | ~ | |||
| sterols (sterols) | |||||
| Cholesterol | 78 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 1.037 g | ugu badnaan 18.7 g | |||
| 8: 0 Xaraash | 0.001 g | ~ | |||
| 10: 0 Dabaysha | 0.001 g | ~ | |||
| 12: 0 Lauric | 0.003 g | ~ | |||
| 14: 0 Myristic | 0.101 g | ~ | |||
| 15: 0 Pentadecanoic | 0.013 g | ~ | |||
| 16: 0 Palmitic | 0.607 g | ~ | |||
| 17: 0 Margarine | 0.016 g | ~ | |||
| 18: 0 Gawaarida | 0.293 g | ~ | |||
| 20: 0 Arachidic | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.75 g | ugu yar 16.8 g | 4.5% | 2.9% | |
| 14: 1 Mirandolina | 0.033 g | ~ | |||
| 15: 1 Pentadecenoic | 0.003 g | ~ | |||
| 16: 1 Palmitoleic | 0.203 g | ~ | |||
| 17: 1 Heptadecenoic | 0.009 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.495 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.007 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.124 g | laga bilaabo 11.2 illaa 20.6 g | 1.1% | 0.7% | |
| 18: 2 Linoleic | 0.075 g | ~ | |||
| 18: 3 Linolenic | 0.022 g | ~ | |||
| 18: 3 omega-6 gamma-linolenic | 0.001 g | ~ | |||
| 20: 2 Eykozadienovaya, omega-6 CIS, CIS | 0.001 g | ~ | |||
| 20: 3 Eicosatrienoic | 0.001 g | ~ | |||
| 20: 4 Arachidonic | 0.023 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.022 g | laga bilaabo 0.9 illaa 3.7 g | 2.4% | 1.5% | |
| Omega-6 asiidh dufan ah | 0.101 g | laga bilaabo 4.7 illaa 16.8 g | 2.1% | 1.3% |
Qiimaha tamarta waa 156 kalori.
- qaadasho (3 oz) = 85 g (132.6 kcal)
- steak (laga helo 233.1 g hilib ceyriin) = 176 g (274.6 kaloori)
Moos, misigta la jarjaray, hilib kaliya, oo lagu dubay dab furan fiitamiinada iyo macdanta sida: vitamin B1 – 12 %, vitamin B2 – 25,6 %, vitamin B5 – 24,4 %, vitamin B6 – 23,3 %, vitamin B12 – 50 %, vitamin PP – 35,8 %, potassium - 15,7%, fosfooraska - 33,3%, birta - 22.7 boqolkiiba, copper at 22.1%, selenium - 19,3%, zinc - 47%.
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, waxay jidhka siisaa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids ah oo jajaban. La'aanta fiitamiinkani wuxuu horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheef-shiidka iyo wadnaha iyo xididdada.
- 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 B6 waxay ku lug leedahay ilaalinta jawaab celinta difaaca, geeddi-socodka xakamaynta iyo kicinta nidaamka dhexe ee neerfaha, isbeddelka asiidhyada amino, dheef-shiid kiimikaadka tryptophan, lipids iyo nucleic acids ayaa gacan ka geysta sameynta caadiga ah ee unugyada dhiigga cas, si loo ilaaliyo heerarka caadiga ah ee homocysteine ee dhiigga ku jira Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya rabitaanka cuntada oo yaraada, iyo cilladaha maqaarka, horumarka la helo, dhiig yaraanta.
- 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.
- Iron waxaa lagu soo daray shaqooyin kala duwan oo borotiin ah, oo ay ku jiraan enzymes. Ku lug leh gaadiidka elektaroonigga, oksijiinta, waxay bixisaa koorso falcelin diimeed iyo firfircoonaan peroxidation. Isticmaalka aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobinuria atony of muruqyada muruqyada, daal, cardiomyopathy, atrophic gastritis.
- 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.
Tags: kalori 156 kcal, Halabuurka kiimikaad, qiimaha nafaqada, fitamiino, macdanta, faa'iido badan Elk ah, gooyay sinta, hilibka oo kaliya, dubay on dab furan, calories, nafaqooyinka, sifooyinka faa'iido leh Elk, gooyay sinta, hilib kaliya, dubay on dab furan