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 | 428 kCal | 1684 kCal | 25.4% | 5.9% | 393 g |
borotiin | 14.29 g | 76 g | 18.8% | 4.4% | 532 g |
Subagga | 9.52 g | 56 g | 17% | 4% | 588 g |
Karbo | 71.11 g | 219 g | 32.5% | 7.6% | 308 g |
Fiilooyinka Alimentary | 0.1 g | 20 g | 0.5% | 0.1% | 20000 g |
Biyaha | 2 g | 2273 g | 0.1% | 113650 g | |
Ash | 2.98 g | ~ | |||
Fiitamiinada | |||||
Fiitamiin A, RE | 63 μg | 900 μg | 7% | 1.6% | 1429 g |
Retinol | 0.062 mg | ~ | |||
carotenes beta | 0.011 mg | 5 mg | 0.2% | 45455 g | |
Lutein + Zeaxanthin | 7 μg | ~ | |||
Fiitamiin B1, thiamine | 0.505 mg | 1.5 mg | 33.7% | 7.9% | 297 g |
Faytamiin B2, riboflavin | 0.92 mg | 1.8 mg | 51.1% | 11.9% | 196 g |
Faytamiin B4, choline | 58.7 mg | 500 mg | 11.7% | 2.7% | 852 g |
Faytamiin B5, pantothenic | 0.624 mg | 5 mg | 12.5% | 2.9% | 801 g |
Faytamiin B6, pyridoxine | 0.41 mg | 2 mg | 20.5% | 4.8% | 488 g |
Faytamiin B9, folate | 46 μg | 400 μg | 11.5% | 2.7% | 870 g |
Faytamiin B12, cobalamin | 0.8 μg | 3 μg | 26.7% | 6.2% | 375 g |
Faytamiin C, ascorbic | 2.9 mg | 90 mg | 3.2% | 0.7% | 3103 g |
Faytamiin E, alfa tocopherol, TE | 0.36 mg | 15 mg | 2.4% | 0.6% | 4167 g |
Faytamiin K, phylloquinone | 5.4 μg | 120 μg | 4.5% | 1.1% | 2222 g |
Vitamin PP, MAYA | 5.246 mg | 20 mg | 26.2% | 6.1% | 381 g |
Nafaqeeyayaalka yar yar | |||||
Botaashiyam, K | 758 mg | 2500 mg | 30.3% | 7.1% | 330 g |
Kaalshiyam, Ca | 298 mg | 1000 mg | 29.8% | 7% | 336 g |
Magnesium, mg | 93 mg | 400 mg | 23.3% | 5.4% | 430 g |
Sodium, Na | 405 mg | 1300 mg | 31.2% | 7.3% | 321 g |
Baaruud, S | 142.9 mg | 1000 mg | 14.3% | 3.3% | 700 g |
Fosfooraska, P | 358 mg | 800 mg | 44.8% | 10.5% | 223 g |
Kala Soco Qaybaha | |||||
Birta, Fe | 0.7 mg | 18 mg | 3.9% | 0.9% | 2571 g |
Manganese, Mn | 0.237 mg | 2 mg | 11.9% | 2.8% | 844 g |
Naxaas, Cu | 200 μg | 1000 μg | 20% | 4.7% | 500 g |
Selenium, Haddii | 16.4 μg | 55 μg | 29.8% | 7% | 335 g |
Zinc, Zn | 0.99 mg | 12 mg | 8.3% | 1.9% | 1212 g |
Kaarboohaydraytyada la shiidi karo | |||||
Mono- iyo disaccharides (sonkor) | 47.62 g | ugu badnaan 100 г | |||
Istaroollada | |||||
Cholesterol | 24 mg | ugu badnaan 300 mg | |||
Noocyo dufan leh oo dufan leh | |||||
Noocyo dufan leh oo dufan leh | 4.762 g | ugu badnaan 18.7 г | |||
4: 0 Saliid | 0.22 g | ~ | |||
6-0 nylon | 0.061 g | ~ | |||
8: 0 Xaraash | 0.068 g | ~ | |||
10: 0 Dabaysha | 0.151 g | ~ | |||
12:0 Lauric | 0.156 g | ~ | |||
14: 0 Myristic | 0.719 g | ~ | |||
16: 0 Palmitic | 2.343 g | ~ | |||
18: 0 Stearin | 0.799 g | ~ | |||
Noocyada dufanka leh ee iskujira | 2.157 g | daqiiqo 16.8 г | 12.8% | 3% | |
16: 1 Palmitoleic | 0.29 g | ~ | |||
18:1 Olein (omega-9) | 1.741 g | ~ | |||
Aysidooyinka dufanka badan leh | 1.429 g | ka 11.2 in 20.6 | 12.8% | 3% | |
18: 2 linoleic | 1.254 g | ~ | |||
18: 3 Linolenic | 0.174 g | ~ | |||
Omega-3 asiidh dufan ah | 0.174 g | ka 0.9 in 3.7 | 19.3% | 4.5% | |
Omega-6 asiidh dufan ah | 1.254 g | ka 4.7 in 16.8 | 26.7% | 6.2% |
Qiimaha tamarta waa 428 kcal.
- u adeegid (3 tuulan tsp ama 1 baqshad) = 21 гр (89.9 кКал)
Isku qas cabitaanada malt, dabiiciga, budada hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin B1 - 33,7%, fitamiin B2 - 51,1%, choline - 11,7%, vitamin B5 - 12,5%, vitamin B6 - 20,5%, vitamin B9 - 11,5%, fiitamiin B12 - 26,7%, fitamiin PP - 26,2%, potassium - 30,3%, kaalshiyam - 29,8%, magnesium - 23,3%, fosfooraska - 44,8%, manganese - 11,9%, naxaas - 20%, selenium - 29,8%
- Faytamiin V1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- Faytamiin V2 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.
- Mixed waa qayb ka mid ah lecithin, wuxuu door ka ciyaaraa isku-dhafka iyo dheef-shiid kiimikaadka fosfoofiyad ee beerka, waa isha laga helo kooxaha methyl ee bilaashka ah, waxay u dhaqmaan sidii cunsur lipotropic ah.
- Faytamiin V5 wuxuu ka qayb qaataa borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, soo saarista tiro ka mid ah hormoonnada, haemoglobin, wuxuu dhiirrigeliyaa dhuuqista amino acids iyo sokorta ku jirta xiidmaha, wuxuu taageeraa shaqada kiliyaha adrenal-ka. La'aanta pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubabka xabka.
- Faytamiin V6 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- Faytamiin V9 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- Faytamiin V12 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.
- 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.
- manganese wuxuu ka qayb qaataa samaynta lafaha iyo unugyada isku xidha, waa qayb ka mid ah enzymes-yada ku lug leh shiididda amino acids, kaarboohaydraytyada, catecholamines; lagama maarmaanka u ah isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada koritaanka, cilado ku yimaada nidaamka taranka, jajabnaanta unugyada lafaha, ciladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
- 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.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bini'aadamka, wuxuu leeyahay saameyn immunomodulatory, wuxuu ka qaybqaataa nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Beck (osteoarthritis oo leh cilado fara badan oo kala-goysyada, lafdhabarta iyo xagjirnimada), cudurka Keshan (endemic myocardiopathy), thrombastenia la iska dhaxlo.
Waxaad ka heli kartaa hage dhamaystiran oo ku saabsan alaabta ugu faa'iidada badan ee lifaaqa.
Tags: kaloriinta ka kooban 428 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, maxaa faa iido ah Isku dhafka cabitaanka malt, dabiiciga, budada, kalooriyada, nafaqooyinka, sifooyinka waxtar leh Isku darka cabitaanada malt, dabiiciga, budada
2021-02-17