Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalka soo socda ayaa liis garaya waxyaabaha ay ka kooban yihiin nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) 100 grams qayb la cuni karo.
| Nafaqo | Number | Xeer ** | % caadi 100 g | % caadi ah 100 kcal | 100% caadiga ah |
| Kaloori | 22 Kcal | 1684 Kcal | 1.3% | 5.9% | 7655 g |
| borotiin | 2.5 g | 76 g | 3.3% | 15% | 3040 g |
| Subagga | 0.1 g | 56 g | 0.2% | 0.9% | 56000 g |
| Karbo | 3.7 g | 219 g | 1.7% | 7.7% | 5919 g |
| Fiber diiriye | 0.6 g | 20 g | 3% | 13.6% | 3333 g |
| Biyaha | 92.12 g | 2273 g | 4.1% | 18.6% | 2467 g |
| Ash | 0.98 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 28.6% | 1579 g |
| Vitamin B2, riboflavin | 0.49 mg | 1.8 mg | 27.2% | 123.6% | 367 g |
| Faytamiin B4, choline | 22.1 mg | 500 mg | 4.4% | 20% | 2262 g |
| Faytamiin B5, Pantothenic | 1.5 mg | 5 mg | 30% | 136.4% | 333 g |
| Faytamiin B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 25% | 1818 |
| Faytamiin B9, folate | 28 µg | 400 mcg | 7% | 31.8% | 1429 g |
| Faytamiin B12, cobalamin | 0.1 µg | 3 mg | 3.3% | 15% | 3000 g |
| Faytamiin D, calciferol | 31.9 µg | 10 µg | 319% | 1450% | 31 g |
| Faytamiin D2, ergocalciferol | 31.9 µg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.5% | 150000 g |
| Vitamin PP, maya | 3.8 mg | 20 mg | 19% | 86.4% | 526 g |
| Betain | 11.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 448 mg | 2500 mg | 17.9% | 81.4% | 558 g |
| Kaalshiyam, Ca | 18 mg | 1000 mg | 1.8% | 8.2% | 5556 g |
| Magnesium, mg | 9 mg | 400 mg | 2.3% | 10.5% | 4444 g |
| Sodium, Na | 6 mg | 1300 mg | 0.5% | 2.3% | 21667 g |
| Baaruud, S | 25 mg | 1000 mg | 2.5% | 11.4% | 4000 g |
| Fosfooraska, P | 120 mg | 800 mg | 15% | 68.2% | 667 g |
| Macdanta | |||||
| Birta, Fe | 0.4 mg | 18 mg | 2.2% | 10% | 4500 g |
| Manganese, Mn | 0.142 mg | 2 mg | 7.1% | 32.3% | 1408 g |
| Naxaas, Cu | 500 mcg | 1000 mcg | 50% | 227.3% | 200 g |
| Selenium, Haddii | 26 µg | 55 mcg | 47.3% | 215% | 212 g |
| Zinc, Zn | 1.1 mg | 12 mg | 9.2% | 41.8% | 1091 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono iyo disaccharides (sonkor) | 1.72 g | ugu badnaan 100 g | |||
| Sterol (sterols) | |||||
| Campesterol | 2 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.014 g | ugu badnaan 18.7 g | |||
| 12: 0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.007 g | ~ | |||
| 18: 0 Gawaarida | 0.002 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.002 g | ugu yar 16.8 g | |||
| 18: 1 Oleic (omega-9) | 0.002 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.042 g | laga bilaabo 11.2-20.6 g | 0.4% | 1.8% | |
| 18: 2 Linoleic | 0.04 g | ~ | |||
| Omega-6 asiidh dufan ah | 0.04 g | laga bilaabo 4.7 illaa 16.8 g | 0.9% | 4.1% |
Qiimaha tamarta waa 22 kcal.
Mushrooms, oo ku koray iftiinka ultraviolet, hodan ku ah fiitamiinnada iyo macdanta sida fiitamiin B2 - 27,2%, fiitamiin B5 - 30%, fiitamiin D - 319%, fiitamiin PP - 19%, potassium - 17,9%, fosfooraska - 15%, naxaas - 50%, selenium - 47,3%
- Vitamin B2 wuxuu ku lug leeyahay falcelisyada aan caadiga ahayn, wuxuu gacan ka geystaa u nuglaanta midabada falanqeeyaha muuqaalka iyo la qabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub ku ah caafimaadka maqaarka, xuubka xabka, iftiinka daciifka ah iyo aragga fiidnimada.
- Vitamin B5 waxay ku lug leedahay borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, isku-dhafnaanta dhowr hormoonno, haemoglobin, waxayna dhiirrigelisaa nuugista amino acids iyo sokorta ku jirta mindhicirka, waxay taageertaa shaqada kiliyaha adrenal La'aanta Pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubka xabka.
- Vitamin D wuxuu hayaa homeostasis ee kaalshiyamka iyo fosfooraska, wuxuuna sameeyaa habsocodka macdanta unugyada lafaha. Faytamiin D yaraanta ayaa keenta dheef-shiid kiimikaad hooseeya ee kalsiyum iyo fosfooraska lafaha, kordhinta kala-goynta lafaha, taas oo horseedaysa khatarta sii kordheysa ee lafo-beelka
- Faytamiin PP wuxuu ku lug leeyahay falcelisyada aan caadiga ahayn iyo dheef-shiid kiimikaadka. Qaadashada fiitamiin aan ku filnayn oo ay weheliso khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habdhiska dareenka.
- potassium waa ion-ka weyn ee intracellular ee ka qaybqaata nidaaminta biyaha, elektroolka iyo dheellitirka aashitada, wuxuu ku lug leeyahay sameynta dareen-celinta dareemayaasha, sharciyeynta cadaadiska dhiigga.
- Fosfooraska wuxuu ku lug leeyahay hawlo badan oo jireed, oo ay ku jiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-alkaline, waa qayb ka mid ah fosfoofiyadyada, nucleotides iyo asiidhka nucleic ee looga baahan yahay macdanta lafaha iyo ilkaha. Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- copper waa qayb ka mid ah enzymes-ka leh waxqabad redox wuxuuna ku lug leeyahay dheef-shiid kiimikaadka birta, wuxuu kiciyaa nuugista borotiinka iyo karbohaydraytyada. Ku lug leh geedi socodka unugyada jidhka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa sameynta cilladaysan ee nidaamka wadnaha iyo horumarinta lafaha ee unugyada isku xirka dysplasia.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bani'aadamka, wuxuu leeyahay saameyn is-difaac, wuxuu ku lug leeyahay nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Bek (osteoarthritis oo leh cillad fara badan oo kala-goysyada, lafdhabarta, iyo xagjirnimada), cudurka Kesan (endemic cardiomyopathy), thrombasthenia oo la iska dhaxlo.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalori 22 cal, halabuurka kiimikaad, qiimaha nafaqeynta, fiitamiinnada, macdanta marka loo eego likaha waxtarka leh, oo lagu koray iftiinka ultraviolet, kalooriyada, nafaqooyinka, sifooyinka faa'iidada leh ee Boqoshaada oo lagu koray iftiinka ultraviolet.