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 | 42 Kcal | 1684 Kcal | 2.5% | 6% | 4010 g |
| borotiin | 2.8 g | 76 g | 3.7% | 8.8% | 2714 g |
| Subagga | 0.3 g | 56 g | 0.5% | 1.2% | 18667 g |
| Karbo | 4.1 g | 219 g | 1.9% | 4.5% | 5341 g |
| Fiber diiriye | 3.1 g | 20 g | 15.5% | 36.9% | 645 g |
| Biyaha | 89.3 g | 2273 g | 3.9% | 9.3% | 2545 g |
| Ash | 0.4 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 7 µg | 900 mcg | 0.8% | 1.9% | 12857 g |
| Fiitamiin B1, thiamine | 0.06 mg | 1.5 mg | 4% | 9.5% | 2500 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 13.3% | 1800 g |
| Faytamiin B5, Pantothenic | 0.72 mg | 5 mg | 14.4% | 34.3% | 694 g |
| Faytamiin B6, pyridoxine | 0.154 mg | 2 mg | 7.7% | 18.3% | 1299 |
| Faytamiin B9, folate | 40 mcg | 400 mcg | 10% | 23.8% | 1000 g |
| Faytamiin C, ascorbic | 22 mg | 90 mg | 24.4% | 58.1% | 409 g |
| Vitamin PP, maya | 0.5 mg | 20 mg | 2.5% | 6% | 4000 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 192 mg | 2500 mg | 7.7% | 18.3% | 1302 g |
| Kaalshiyam, Ca | 50 mg | 1000 mg | 5% | 11.9% | 2000 |
| Magnesium, mg | 23 mg | 400 mg | 5.8% | 13.8% | 1739 g |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.7% | 32500 g |
| Baaruud, S | 28 mg | 1000 mg | 2.8% | 6.7% | 3571 g |
| Fosfooraska, P | 51 mg | 800 mg | 6.4% | 15.2% | 1569 g |
| Macdanta | |||||
| Birta, Fe | 2 mg | 18 mg | 11.1% | 26.4% | 900 g |
| Manganese, Mn | 0.235 mg | 2 mg | 11.8% | 28.1% | 851 g |
| Naxaas, Cu | 76 µg | 1000 mcg | 7.6% | 18.1% | 1316 g |
| Selenium, Haddii | 0.7 µg | 55 mcg | 1.3% | 3.1% | 7857 g |
| Zinc, Zn | 0.41 mg | 12 mg | 3.4% | 8.1% | 2927 g |
| Aasaasiyada amino acids | |||||
| Arginine * | 0.134 g | ~ | |||
| valine | 0.273 g | ~ | |||
| Histidine * | 0.017 g | ~ | |||
| Isoleucine | 0.161 g | ~ | |||
| Leucine | 0.228 g | ~ | |||
| lysine | 0.202 g | ~ | |||
| methionine | 0.011 g | ~ | |||
| threonine | 0.099 g | ~ | |||
| Tryptophan | 0.027 g | ~ | |||
| phenylalanine | 0.09 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.058 g | ~ | |||
| Aspartic acid | 0.228 g | ~ | |||
| Glycine | 0.072 g | ~ | |||
| Glutamic acid | 0.448 g | ~ | |||
| Proline | 0.063 g | ~ | |||
| Serine | 0.125 g | ~ | |||
| Tyrosine | 0.099 g | ~ | |||
| cysteine | 0.032 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.058 g | ugu badnaan 18.7 g | |||
| 14: 0 Myristic | 0.002 g | ~ | |||
| 16: 0 Palmitic | 0.05 g | ~ | |||
| 18: 0 Gawaarida | 0.005 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.031 g | ugu yar 16.8 g | 0.2% | 0.5% | |
| 18: 1 Oleic (omega-9) | 0.031 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.133 g | laga bilaabo 11.2-20.6 g | 1.2% | 2.9% | |
| 18: 2 Linoleic | 0.113 g | ~ | |||
| 18: 3 Linolenic | 0.02 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.02 g | laga bilaabo 0.9 illaa 3.7 g | 2.2% | 5.2% | |
| Omega-6 asiidh dufan ah | 0.113 g | laga bilaabo 4.7 illaa 16.8 g | 2.4% | 5.7% |
Qiimaha tamarta waa 42 kcal.
- 0,5 koob = 72 Gy (30.2 kcal)
- xirmo (10 oz) = 284 g (119.3 kcal)
Digir, cagaar, barafaysan, aan diyaarsanayn Fiitamiinada iyo macdanaha qani ku ah sida vitamin B5 ilaa 14.4 %, vitamin C – 24,4 %, iron 11.1 %, manganese – 11,8 %
- 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 C wuxuu kaqeybqaataa falcelinta diidmada, habka difaaca jirka, wuxuu jirka ka caawiyaa inuu soo nuugo birta. Yaraantu waxay keentaa dabacsanaanta iyo ciridka oo dhiig baxa, dhiig baxa sanka oo ay ugu wacan tahay kor u kaca iyo jajabnaanta xididdada dhiigga.
- Iron waxaa lagu soo daray shaqooyin kala duwan oo borotiin ah, oo ay ku jiraan enzymes. Ku lug leh gaadiidka elektaroonigga, oksijiinta, waxay u oggolaaneysaa qulqulka falceliska isbeddelka iyo firfircoonida peroxidation. Qaadashada oo aan ku filnayn waxay horseedaa dhiig-yaraan hypochromic, myoglobinaemia atonia oo ah murqaha lafaha, daal, wadno-xannuun, wadno-xanuun ba'an oo joogto ah.
- 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.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalori 42 kcal, Halabuurka kiimikaad, qiimaha nafaqada, fiitamiinnada, faa'iidooyinka macdanta ee digirta, cagaarka, barafaysan, aan diyaarsanayn, kalooriyada, nafaqooyinka, sifooyinka faa'iidada leh ee digirta, cagaarka, barafaysan, aan diyaarsaneyn