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 | 318 Kcal | 1684 Kcal | 18.9% | 5.9% | 530 g |
| borotiin | 13.5 g | 76 g | 17.8% | 5.6% | 563 g |
| Subagga | 22.01 g | 56 g | 39.3% | 12.4% | 254 g |
| Karbo | 12.46 g | 219 g | 5.7% | 1.8% | 1758 g |
| Fiber diiriye | 8.8 g | 20 g | 44% | 13.8% | 227 g |
| Biyaha | 41.78 g | 2273 g | 1.8% | 0.6% | 5440 g |
| Ash | 1.45 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.259 mg | 1.5 mg | 17.3% | 5.4% | 579 g |
| Vitamin B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 1.1% | 2857 g |
| Faytamiin B4, choline | 32.7 mg | 500 mg | 6.5% | 2% | 1529 g |
| Faytamiin B5, Pantothenic | 0.825 mg | 5 mg | 16.5% | 5.2% | 606 g |
| Faytamiin B6, pyridoxine | 0.152 mg | 2 mg | 7.6% | 2.4% | 1316 g |
| Faytamiin B9, folate | 75 mcg | 400 mcg | 18.8% | 5.9% | 533 g |
| Faytamiin E, alfa tocopherol, TE | 4.1 mg | 15 mg | 27.3% | 8.6% | 366 g |
| Vitamin PP, maya | 5.259 mg | 20 mg | 26.3% | 8.3% | 380 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 180 mg | 2500 mg | 7.2% | 2.3% | 1389 g |
| Kaalshiyam, Ca | 55 mg | 1000 mg | 5.5% | 1.7% | 1818 |
| Magnesium, mg | 102 mg | 400 mg | 25.5% | 8% | 392 g |
| Sodium, Na | 751 mg | 1300 mg | 57.8% | 18.2% | 173 g |
| Baaruud, S | 135 mg | 1000 mg | 13.5% | 4.2% | 741 g |
| Fosfooraska, P | 198 mg | 800 mg | 24.8% | 7.8% | 404 g |
| Macdanta | |||||
| Birta, Fe | 1.01 mg | 18 mg | 5.6% | 1.8% | 1782 g |
| Manganese, Mn | 1.023 mg | 2 mg | 51.2% | 16.1% | 196 g |
| Naxaas, Cu | 499 µg | 1000 mcg | 49.9% | 15.7% | 200 g |
| Selenium, Haddii | 4.4 µg | 55 mcg | 8% | 2.5% | 1250 g |
| Zinc, Zn | 1.83 mg | 12 mg | 15.3% | 4.8% | 656 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono iyo disaccharides (sonkor) | 2.47 g | ugu badnaan 100 g | |||
| Aasaasiyada amino acids | |||||
| Arginine * | 1.615 g | ~ | |||
| valine | 0.566 g | ~ | |||
| Histidine * | 0.341 g | ~ | |||
| Isoleucine | 0.475 g | ~ | |||
| Leucine | 0.875 g | ~ | |||
| lysine | 0.485 g | ~ | |||
| methionine | 0.166 g | ~ | |||
| threonine | 0.462 g | ~ | |||
| Tryptophan | 0.131 g | ~ | |||
| phenylalanine | 0.7 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.537 g | ~ | |||
| Aspartic acid | 1.647 g | ~ | |||
| Glycine | 0.814 g | ~ | |||
| Glutamic acid | 2.822 g | ~ | |||
| Proline | 0.596 g | ~ | |||
| Serine | 0.665 g | ~ | |||
| Tyrosine | 0.549 g | ~ | |||
| cysteine | 0.173 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 3.055 g | ugu badnaan 18.7 g | |||
| 14: 0 Myristic | 0.011 g | ~ | |||
| 16: 0 Palmitic | 2.304 g | ~ | |||
| 18: 0 Gawaarida | 0.492 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 10.921 g | ugu yar 16.8 g | 65% | 20.4% | |
| 16: 1 Palmitoleic | 0.004 g | ~ | |||
| 18: 1 Oleic (omega-9) | 10.62 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.296 g | ~ | |||
| Aysidooyinka dufanka badan leh | 6.956 g | laga bilaabo 11.2-20.6 g | 62.1% | 19.5% | |
| 18: 2 Linoleic | 6.954 g | ~ | |||
| 18: 3 Linolenic | 0.001 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.001 g | laga bilaabo 0.9 illaa 3.7 g | 0.1% | ||
| Omega-6 asiidh dufan ah | 6.954 g | laga bilaabo 4.7 illaa 16.8 g | 100% | 31.4% |
Qiimaha tamarta waa 318 kcal.
- koob ku jira qolof, waxsoosaar la cuni karo = 63 Gy (200.3 kcal)
- koob la garaacay = 180 gr (572.4 kcal)
- duqeeyey oz = 28.35 g (90.2 kcal)
- 33 nuts = 28 g (89 kcal)
Lawska la kariyey, milix hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin B1 - 17,3%, fitamiin B5, iyo 16.5%, fiitamiin B9 waa 18.8%, fiitamiin E - 27,3%, fitamiin PP - 26,3%, magnesium - 25,5% , fosfooraska - 24,8%, manganese - 51,2%, naxaas - 49.9%, zinc - 15,3%
- Vitamin B1 waa qayb ka mid ah enzymes-ka muhiimka ah ee karbohaydrayt iyo tamar-shiid, siinta jidhka tamar iyo isku-darka balaastigga ah iyo sidoo kale dheef-shiid kiimikaadka amino acids-ka laanta leh. La'aanta fiitamiinkani wuxuu horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheef-shiidka iyo wadnaha iyo xididdada.
- 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 B9 sida coenzyme oo ku lug leh dheef-shiid kiimikaad ee nucleic iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taasoo keenta in la joojiyo koritaanka iyo kala-baxa unugyada, gaar ahaan unugyo si dhakhso leh u faafa: dhuuxa lafta, epithelium xiidmaha, iwm. , nafaqo-xumada, cilladaha lagu dhasho, iyo dhibaatooyinka koritaanka ilmaha. Muujiyay Ururka xoogan ee udhaxeeya heerarka folate, homocysteine iyo halista cudurada wadnaha iyo xididada.
- Vitamin E wuxuu leeyahay astaamo antioxidant, muhiim u ah shaqeynta qanjidhada galmada, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Marka fitamiin E yaraanta la arko hemolysis-ka unugyada dhiigga cas, cilladaha neerfaha.
- 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.
- magnesium waxay ku lug leedahay dheef-shiid kiimikaad iyo isku-dhafnaanta borotiinka, asiidhyada nukliyeerka, waxay leedahay saameyn xasilloon oo loogu talagalay xuubabka, waxay muhiim u tahay dayactirka homeostasis ee kalsiyum, potassium iyo sodium. Yaraanta magnesium waxay keentaa hypomagnesemia, waxay kordhisaa halista ah inuu ku dhaco dhiig kar, wadne xanuun.
- 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.
- manganese wuxuu ku lug leeyahay sameynta lafta iyo unugyada isku xira, waa qayb ka mid ah enzymes-yada ku lug leh dheef-shiid kiimikaad ee amino acids, carbohydrates, catecholamines; loo baahan yahay isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya dib u dhac ku yimaada koritaanka, cilladaha nidaamka taranka, kala-jajabnaanta lafaha, cilladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
- 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.
- Zinc waxaa lagu soo daray in ka badan 300 oo enzymes oo ku lug leh geeddi-socodka isku-dhafka iyo burburka kaarbohaydraytyada, borotiinnada, dufanka, asiidhyada nucleic iyo nidaaminta muujinta hiddo-wadayaal dhowr ah. Qaadashada oo aan ku filnayn waxay horseedaa dhiig yaraan, difaac yaraanta heerka labaad, cirrhosis ku dhaca beerka, cillad galmo, joogitaanka cilladaha uurjiifka. Daraasadihii ugu dambeeyay waxay shaaca ka qaadeen awooda qaadashada sare ee zinc inay jabiso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalooriga 318 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta marka loo eego lawska waxtarka leh