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 | 111 Kcal | 1684 Kcal | 6.6% | 5.9% | 1517 g |
| borotiin | 5.96 g | 76 g | 7.8% | 7% | 1275 g |
| Subagga | 1.36 g | 56 g | 2.4% | 2.2% | 4118 g |
| Karbo | 15.29 g | 219 g | 7% | 6.3% | 1432 g |
| Fiber diiriye | 4.2 g | 20 g | 21% | 18.9% | 476 g |
| Biyaha | 71.8 g | 2273 g | 3.2% | 2.9% | 3166 g |
| Ash | 1.39 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 2 µg | 900 mcg | 0.2% | 0.2% | 45000 g |
| carotenes beta | 0.03 mg | 5 mg | 0.6% | 0.5% | Waxay ahayd 16667 g |
| Lutein + Zeaxanthin | 141 µg | ~ | |||
| Fiitamiin B1, thiamine | 0.35 mg | 1.5 mg | 23.3% | 21% | 429 |
| Vitamin B2, riboflavin | 0.166 mg | 1.8 mg | 9.2% | 8.3% | 1084 g |
| Faytamiin B4, choline | 37.9 mg | 500 mg | 7.6% | 6.8% | 1319 g |
| Faytamiin B5, Pantothenic | 0.63 mg | 5 mg | 12.6% | 11.4% | 794 g |
| Faytamiin B6, pyridoxine | 0.053 mg | 2 mg | 2.7% | 2.4% | 3774 g |
| Faytamiin B9, folate | 100 µg | 400 mcg | 25% | 22.5% | 400 g |
| Faytamiin C, ascorbic | 28.1 mg | 90 mg | 31.2% | 28.1% | 320 g |
| Faytamiin E, alfa tocopherol, TE | 0.32 mg | 15 mg | 2.1% | 1.9% | 4688 g |
| Faytamiin K, phylloquinone | 19.8 µg | 120 mcg | 16.5% | 14.9% | 606 g |
| Vitamin PP, maya | 2.153 mg | 20 mg | 10.8% | 9.7% | 929 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 456 mg | 2500 mg | 18.2% | 16.4% | 548 g |
| Kaalshiyam, Ca | 41 mg | 1000 mg | 4.1% | 3.7% | 2439 g |
| Magnesium, mg | 40 mg | 400 mg | 10% | 9% | 1000 g |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.4% | 26000 g |
| Baaruud, S | 59.6 mg | 1000 mg | 6% | 5.4% | 1678 g |
| Fosfooraska, P | 118 mg | 800 mg | 14.8% | 13.3% | 678 g |
| Macdanta | |||||
| Birta, Fe | 1.57 mg | 18 mg | 8.7% | 7.8% | 1146 g |
| Manganese, Mn | 0.451 mg | 2 mg | 22.6% | 20.4% | 443 g |
| Naxaas, Cu | 105 mcg | 1000 mcg | 10.5% | 9.5% | 952 g |
| Selenium, Haddii | 1.2 µg | 55 mcg | 2.2% | 2% | 4583 g |
| Zinc, Zn | 0.82 mg | 12 mg | 6.8% | 6.1% | 1463 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono iyo disaccharides (sonkor) | 2.48 g | ugu badnaan 100 g | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.365 g | ugu badnaan 18.7 g | |||
| 16: 0 Palmitic | 0.082 g | ~ | |||
| 18: 0 Gawaarida | 0.006 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.013 g | ugu yar 16.8 g | 0.1% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.013 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.899 g | laga bilaabo 11.2-20.6 g | 8% | 7.2% | |
| 18: 2 Linoleic | 0.86 g | ~ | |||
| 18: 3 Linolenic | 0.039 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.039 g | laga bilaabo 0.9 illaa 3.7 g | 4.3% | 3.9% | |
| Omega-6 asiidh dufan ah | 0.86 g | laga bilaabo 4.7 illaa 16.8 g | 18.3% | 16.5% |
Qiimaha tamarta waa 111 kcal.
- koob = 153 g (169.8 kcal)
Digir xamaam, aan qaan gaarin, la kariyey, milix la'aan hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin B1 - 23,3%, fiitamiin B5 waa 12.6%, fiitamiin B9 - 25% fiitamiin C ilaa 31.2%, fiitamiin K, iyo 16.5%, potassium - 18,2%, fosfooraska - 14,8 , 22,6%, manganese - XNUMX%
- 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 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.
- Vitamin K nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseeddaa kororka waqtiga xinjirowga dhiigga, heerka prothrombin ee dhiigga oo hooseeya.
- 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.
- 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: kalooriga 111 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta ka waxtar badan, digirta qoolleyda, aan qaangaarin, karin, cusbo la'aan, kaloriyo, nafaqo