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 | 54 kCal | 1684 kCal | 3.2% | 5.9% | 3119 g |
| borotiin | 0.2 g | 76 g | 0.3% | 0.6% | 38000 g |
| Karbo | 13.21 g | 219 g | 6% | 11.1% | 1658 g |
| Fiilooyinka Alimentary | 0.2 g | 20 g | 1% | 1.9% | 10000 g |
| Biyaha | 86.2 g | 2273 g | 3.8% | 7% | 2637 g |
| Ash | 0.19 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 2 μg | 900 μg | 0.2% | 0.4% | 45000 g |
| alfa Carotene | 1 μg | ~ | |||
| carotenes beta | 0.007 mg | 5 mg | 0.1% | 0.2% | 71429 g |
| beta Cryptoxanthin | 37 μg | ~ | |||
| Lutein + Zeaxanthin | 29 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.38 mg | 1.5 mg | 25.3% | 46.9% | 395 g |
| Faytamiin B2, riboflavin | 0.43 mg | 1.8 mg | 23.9% | 44.3% | 419 g |
| Faytamiin B5, pantothenic | 0.06 mg | 5 mg | 1.2% | 2.2% | 8333 g |
| Faytamiin B6, pyridoxine | 0.5 mg | 2 mg | 25% | 46.3% | 400 g |
| Faytamiin B9, folate | 4 μg | 400 μg | 1% | 1.9% | 10000 g |
| Faytamiin C, ascorbic | 15 mg | 90 mg | 16.7% | 30.9% | 600 g |
| Faytamiin E, alfa tocopherol, TE | 0.02 mg | 15 mg | 0.1% | 0.2% | 75000 g |
| Vitamin PP, MAYA | 5 mg | 20 mg | 25% | 46.3% | 400 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 42 mg | 2500 mg | 1.7% | 3.1% | 5952 g |
| Kaalshiyam, Ca | 2 mg | 1000 mg | 0.2% | 0.4% | 50000 g |
| Magnesium, mg | 3 mg | 400 mg | 0.8% | 1.5% | 13333 g |
| Sodium, Na | 2 mg | 1300 mg | 0.2% | 0.4% | 65000 g |
| Baaruud, S | 2 mg | 1000 mg | 0.2% | 0.4% | 50000 g |
| Fosfooraska, P | 4 mg | 800 mg | 0.5% | 0.9% | 20000 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.11 mg | 18 mg | 0.6% | 1.1% | 16364 g |
| Manganese, Mn | 0.007 mg | 2 mg | 0.4% | 0.7% | 28571 g |
| Naxaas, Cu | 18 μg | 1000 μg | 1.8% | 3.3% | 5556 g |
| Fluorine, F | 54.8 μg | 4000 μg | 1.4% | 2.6% | 7299 g |
| Zinc, Zn | 0.02 mg | 12 mg | 0.2% | 0.4% | 60000 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 9.36 g | ugu badnaan 100 г | |||
| Noocyada dufanka leh ee iskujira | 0.01 g | daqiiqo 16.8 г | 0.1% | 0.2% | |
| Aysidooyinka dufanka badan leh | 0.01 g | ka 11.2 in 20.6 | 0.1% | 0.2% |
Qiimaha tamarta waa 54 kcal.
- koob = 249 g (134.5 kCal)
- fl oz = 31.1 g (16.8 kcal)
- sanduuqa cabitaanka (8.45 fl oz) = 263 g (142 kCal)
Cabitaanka Casiirka Liinta fiitamiinada iyo macdanta hodanka ku ah sida: vitamin B1 – 25,3%, vitamin B2 – 23,9%, vitamin B6 – 25%, vitamin C – 16,7%, vitamin PP – 25%
- 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.
- 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.
- Vitamin C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- 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.
Waxaad ka heli kartaa hage dhamaystiran oo ku saabsan alaabta ugu faa'iidada badan ee lifaaqa.
Tags: Kaloriinta 54 kcal, halabuurka kiimikaad, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faa'iido leh cabitaanka casiirka orange
2021-02-17