Waxyaabaha ay ka kooban tahay Kaluun la shiiday
| basaska badda | 1026.0 (garaam) |
| basasha | 150.0 (garaam) |
| bur qamadi, premium | 10.0 (garaam) |
| margarine | 100.0 (garaam) |
| dhir | 7.0 (garaam) |
| dhulka basbaaska madow | 0.5 (garaam) |
| cusbo miiska | 12.0 (garaam) |
Habka loo diyaariyo
”Xeerarka dejinta waxaa lagu bixiyaa kalluumeysiga badda, koodh madax -maran. 2 Soo saaridda kalluunka shiidan, waxaa loo oggol yahay in la isticmaalo kalluunka noocyada kale oo leh nuxur aan la taaban karin oo ah lafaha is -goysyada. Dufanka bass, ama koodh, ama kalluunka, ama kalluunka duurjoogta ah oo aan lahayn maqaar iyo lafo ama maqaar aan lahayn lafo, ama xarkaha carp -ka ganacsiga ayaa la googooyaa oo loo oggol yahay in la kariyo. Shiidi kalluunka dhammaaday, ku dar basasha la kariyey, dhir, suugo cad oo si fiican isku walaaq. Marka la diyaarinayo kalluunka shiidan bariis, kalluunka shiidan ee la dhammeeyey waxaa lagu qaso bariis jajaban; kalluunka la shiiday bariis iyo vizigu-leh bariis jajaban iyo viziga la diyaariyey. Ka hor inta aan la karkarin, vizigu qalalan ayaa lagu qooyaa 2-3 saacadood biyo qabow oo la kariyaa ilaa ay si buuxda ugu jilcdo biyaha cusbada leh (10 g oo cusbo ah 1 litir oo biyo ah). Viziga la dhammeeyey ayaa la jarjarey ama la dhex mariyay Booqday Furimaha Dagaalka hilibka, ka dibna waxaa lagu diiriyaa margarine dhalaalay. Laga soo bilaabo vizigi waxaad ku karsan kartaa hilib shiidan oo madaxbannaan si la mid ah kalluunka la shiiday bariis iyo viziga, adoo ku beddelaya cufnaanta kalluunka la dhammeeyay qaddar u dhigma vizigi.
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 | 286.2 kCal | 1684 kCal | 17% | 5.9% | 588 g |
| borotiin | 35.4 g | 76 g | 46.6% | 16.3% | 215 g |
| Subagga | 15.1 g | 56 g | 27% | 9.4% | 371 g |
| Karbo | 2.2 g | 219 g | 1% | 0.3% | 9955 g |
| acids acids | 49.4 g | ~ | |||
| Fiilooyinka Alimentary | 1.8 g | 20 g | 9% | 3.1% | 1111 g |
| Biyaha | 181.3 g | 2273 g | 8% | 2.8% | 1254 g |
| Ash | 3.3 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 70 μg | 900 μg | 7.8% | 2.7% | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.3% | 1500 g |
| Faytamiin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 3.9% | 900 g |
| Faytamiin B4, choline | 0.9 mg | 500 mg | 0.2% | 0.1% | 55556 g |
| Faytamiin B5, pantothenic | 0.5 mg | 5 mg | 10% | 3.5% | 1000 g |
| Faytamiin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 3.5% | 1000 g |
| Faytamiin B9, folate | 11.8 μg | 400 μg | 3% | 1% | 3390 g |
| Faytamiin B12, cobalamin | 3.2 μg | 3 μg | 106.7% | 37.3% | 94 g |
| Faytamiin C, ascorbic | 2.5 mg | 90 mg | 2.8% | 1% | 3600 g |
| Faytamiin D, calciferol | 3.1 μg | 10 μg | 31% | 10.8% | 323 g |
| Faytamiin E, alfa tocopherol, TE | 3.3 mg | 15 mg | 22% | 7.7% | 455 g |
| Faytamiin H, biotin | 0.1 μg | 50 μg | 0.2% | 0.1% | 50000 g |
| Vitamin PP, MAYA | 8.2764 mg | 20 mg | 41.4% | 14.5% | 242 g |
| niacin | 2.4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 358.1 mg | 2500 mg | 14.3% | 5% | 698 g |
| Kaalshiyam, Ca | 180.1 mg | 1000 mg | 18% | 6.3% | 555 g |
| Silicon, Haa | 0.04 mg | 30 mg | 0.1% | 75000 g | |
| Magnesium, mg | 54.6 mg | 400 mg | 13.7% | 4.8% | 733 g |
| Sodium, Na | 88.1 mg | 1300 mg | 6.8% | 2.4% | 1476 g |
| Baaruud, S | 260.2 mg | 1000 mg | 26% | 9.1% | 384 g |
| Fosfooraska, P | 294 mg | 800 mg | 36.8% | 12.9% | 272 g |
| Koloriin, Cl | 960 mg | 2300 mg | 41.7% | 14.6% | 240 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 73.1 μg | ~ | |||
| Bohr, B. | 31.3 μg | ~ | |||
| Vanadium, V | 1 μg | ~ | |||
| Birta, Fe | 1.6 mg | 18 mg | 8.9% | 3.1% | 1125 g |
| Iodine, I | 71.1 μg | 150 μg | 47.4% | 16.6% | 211 g |
| Cobalt, Co | 36.3 μg | 10 μg | 363% | 126.8% | 28 g |
| Manganese, Mn | 0.1625 mg | 2 mg | 8.1% | 2.8% | 1231 g |
| Naxaas, Cu | 158.9 μg | 1000 μg | 15.9% | 5.6% | 629 g |
| Molybdenum, Mo. | 6.2 μg | 70 μg | 8.9% | 3.1% | 1129 g |
| Nickel, ni | 7.5 μg | ~ | |||
| Lead, Sn | 0.06 μg | ~ | |||
| Rubidium, Rb | 73.7 μg | ~ | |||
| Selenium, Haddii | 0.06 μg | 55 μg | 0.1% | 91667 g | |
| Titan, adiga | 0.1 μg | ~ | |||
| Fluorine, F | 169.8 μg | 4000 μg | 4.2% | 1.5% | 2356 g |
| Chrome, Kr | 65.1 μg | 50 μg | 130.2% | 45.5% | 77 g |
| Zinc, Zn | 1.9118 mg | 12 mg | 15.9% | 5.6% | 628 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.7 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 1.3 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 115.5 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 286,2 kcal.
Kalluunka shiidan hodan ku ah fiitamiinnada iyo macdanaha sida: fiitamiin B2 - 11,1%, fiitamiin B12 - 106,7%, fiitamiin D - 31%, fiitamiin E - 22%, fitamiin PP - 41,4%, potassium - 14,3% , kaalshiyam - 18%, magnesium - 13,7%, fosfooraska - 36,8%, koloriin - 41,7%, iodine - 47,4%, kobal - 363%, naxaas - 15,9%, chromium - 130,2, 15,9, XNUMX%, zinc - XNUMX%
- Vitamin B2 wuxuu kaqeybqaataa falcelinta diidmada, wuxuu kobciyaa xasaasiyadda midabka ee falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub xaaladda maqaarka, xuubabka xaragada, iftiinka daciifka ah iyo aragga fiidkii.
- 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 D wuxuu hayaa homeostasis ee kaalshiyamka iyo fosfooraska, wuxuu fuliyaa habsocodka macdanta lafaha. Faytamiin D yaridu waxay keentaa dheef-shiid kiimikaad hooseeya ee kalsiyum iyo fosfooraska lafaha, kordhinta kala-goynta unugyada lafaha, taasoo horseedaysa halista sii kordheysa ee lafo-beelka
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- 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.
- potassium waa ion-ka ugu weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada iyo isu dheelitirka elektroolka, wuxuu ka qayb qaataa habsocodyada dareemayaasha, xakamaynta cadaadiska.
- Calcium waa qaybta ugu weyn ee lafahayaga, waxay u dhaqantaa sida nidaamiyaha nidaamka neerfaha, wuxuu ka qayb qaataa foosha muruqyada. Yaraanta kaalshiyamku waxay keentaa kala-goynta dhabarta, lafaha miskaha iyo dhinacyada hoose, waxay kordhisaa halista lafo-beelka.
- magnesium wuxuu ka qayb qaataa dheef-shiid kiimikaadka, isku-darka borotiinnada, asiidhka nukliyeerka, wuxuu saameyn xasilloon ku leeyahay xuubabka, waxaa lagama maarmaan ah in la ilaaliyo homeostasis ee kaalshiyamka, kaalshiyamka iyo sodium. Maqnaanshaha magnesium wuxuu keenaa hypomagnesemia, halista sii kordheysa ee ah inuu ku dhaco dhiig-kar, wadne xanuun.
- 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.
- Iodine wuxuu ka qayb qaataa shaqada qanjirka 'thyroid', isagoo bixiya sameynta hormoonno (thyroxine iyo triiodothyronine). Waxay lagama maarmaan u tahay koritaanka iyo kala-soocidda unugyada dhammaan unugyada jirka bina-aadamka, neefsashada mitokondria, nidaaminta sodium transmembrane iyo gaadiidka hormoonka. Qaadashada oo aan ku filnayn waxay u horseedaa goer-biyoodka qaba hypothyroidism iyo hoos u dhaca ku yimaadda dheef-shiid kiimikaadka, hoos u dhaca maskaxda, dib-u-dhaca koritaanka iyo horumarka maskaxda ee carruurta.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- 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.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
- Zinc waa qayb ka mid ah in ka badan 300 oo enzymes, wuxuu ka qaybqaataa hababka isku-dhafka iyo kala-baxa karbohaydraytyada, borotiinnada, dufanka, asiidhka nucleic iyo nidaaminta muujinta tiro hiddo-sideyaal ah. Isticmaalka oo aan ku filnayn ayaa horseedda dhiig yarida, yaraanta heerka labaad ee jirka, cirrhosis ku dhaca beerka, cillad galmo, iyo cilladaha uurjiifka. Daraasadihii ugu dambeeyay ayaa shaaca ka qaaday awooda qaadashada sare ee zinc si ay u carqaladeyso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Waxyaabaha ay ka kooban tahay kaloriinta iyo iskudhiska kiimikada ee nafaqaynta cuntada
- 103 kCal
- 41 kCal
- 334 kCal
- 743 kCal
- 49 kCal
- 255 kCal
- 0 kCal
Tags: Sida loo karsado, kaloriinta ka kooban 286,2 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fiitamiinada, macdanta, habka wax loo kariyo Kaluunka la shiiday, karinta, kalooriyada, nafaqooyinka