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 | 136 Kcal | 1684 Kcal | 8.1% | 6% | 1238 |
| borotiin | 7.2 g | 76 g | 9.5% | 7% | 1056 g |
| Subagga | 1.64 g | 56 g | 2.9% | 2.1% | 3415 g |
| Karbo | 18.78 g | 219 g | 8.6% | 6.3% | 1166 |
| Fiber diiriye | 5.1 g | 20 g | 25.5% | 18.8% | 392 g |
| Biyaha | 65.88 g | 2273 g | 2.9% | 2.1% | 3450 g |
| Ash | 1.4 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 3 mg | 900 mcg | 0.3% | 0.2% | 30000 g |
| carotenes beta | 0.04 mg | 5 mg | 0.8% | 0.6% | 12500 g |
| Lutein + Zeaxanthin | 190 µg | ~ | |||
| Fiitamiin B1, thiamine | 0.4 mg | 1.5 mg | 26.7% | 19.6% | 375 g |
| Vitamin B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 6.9% | 1059 g |
| Faytamiin B4, choline | 45.8 mg | 500 mg | 9.2% | 6.8% | 1092 g |
| Faytamiin B5, Pantothenic | 0.68 mg | 5 mg | 13.6% | 10% | 735 g |
| Faytamiin B6, pyridoxine | 0.068 mg | 2 mg | 3.4% | 2.5% | 2941 g |
| Faytamiin B9, folate | 173 µg | 400 mcg | 43.3% | 31.8% | 231 g |
| Faytamiin C, ascorbic | 39 mg | 90 mg | 43.3% | 31.8% | 231 g |
| Faytamiin E, alfa tocopherol, TE | 0.39 mg | 15 mg | 2.6% | 1.9% | 3846 g |
| Faytamiin K, phylloquinone | 24 mcg | 120 mcg | 20% | 14.7% | 500 g |
| Vitamin PP, maya | 2.2 mg | 20 mg | 11% | 8.1% | 909 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 552 mg | 2500 mg | 22.1% | 16.3% | 453 g |
| Kaalshiyam, Ca | 42 mg | 1000 mg | 4.2% | 3.1% | 2381 g |
| Magnesium, mg | 68 mg | 400 mg | 17% | 12.5% | 588 g |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.3% | 26000 g |
| Baaruud, S | 72 mg | 1000 mg | 7.2% | 5.3% | 1389 g |
| Fosfooraska, P | 127 mg | 800 mg | 15.9% | 11.7% | 630 g |
| Macdanta | |||||
| Birta, Fe | 1.6 mg | 18 mg | 8.9% | 6.5% | 1125 g |
| Manganese, Mn | 0.574 mg | 2 mg | 28.7% | 21.1% | 348 g |
| Naxaas, Cu | 134 µg | 1000 mcg | 13.4% | 9.9% | 746 g |
| Selenium, Haddii | 1.5 µg | 55 mcg | 2.7% | 2% | 3667 g |
| Zinc, Zn | 1.04 mg | 12 mg | 8.7% | 6.4% | 1154 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono iyo disaccharides (sonkor) | 3 g | ugu badnaan 100 g | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.354 g | ugu badnaan 18.7 g | |||
| 16: 0 Palmitic | 0.329 g | ~ | |||
| 18: 0 Gawaarida | 0.025 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 | 0.873 g | laga bilaabo 11.2-20.6 g | 7.8% | 5.7% | |
| 18: 2 Linoleic | 0.835 g | ~ | |||
| 18: 3 Linolenic | 0.038 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.038 g | laga bilaabo 0.9 illaa 3.7 g | 4.2% | 3.1% | |
| Omega-6 asiidh dufan ah | 0.835 g | laga bilaabo 4.7 illaa 16.8 g | 17.8% | 13.1% |
Qiimaha tamarta waa 136 kcal.
- koob = 154 g (209.4 kcal)
- 10 iniin = 4 g (5.4 kcal)
Digir xamaam ah, aan qaan gaarin Fiitamiinada iyo macdanta hodanka ku ah sida fitamiin B1 wuxuu ahaa 26.7 %, fitamiin B5 iyo 13.6 %, fitamiin B9 waa 43.3 %, fitamiin C - 43.3 %, fitamiin K - 20 %, fiitamiin PP - 11 %, potassium - 22,1 % , magnesium - 17%, fosfooraska - 15,9%, manganese - 28,7%, naxaas - 13,4%
- 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.
- 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.
- 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.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalori 136 kcal, Halabuurka kiimikaad, qiimaha nafaqada, fiitamiino, macdano ka badan faa'iido leh, Digirta Qoolleyda, aan qaan-gaarin, calories, nafaqooyinka, sifooyinka faa'iido leh ee digir xamaam, aan qaan-gaarin