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 | 162 Kcal | 1684 Kcal | 9.6% | 5.9% | 1040 g |
| borotiin | 9.31 g | 76 g | 12.3% | 7.6% | 816 g |
| Subagga | 0.48 g | 56 g | 0.9% | 0.6% | 11667 g |
| Karbo | 25.47 g | 219 g | 11.6% | 7.2% | 860 g |
| Fiber diiriye | 5.4 g | 20 g | 27% | 16.7% | 370 g |
| Biyaha | 58.01 g | 2273 g | 2.6% | 1.6% | 3918 g |
| Ash | 1.33 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.274 mg | 1.5 mg | 18.3% | 11.3% | 547 g |
| Vitamin B2, riboflavin | 0.108 mg | 1.8 mg | 6% | 3.7% | 1667 g |
| Faytamiin B5, Pantothenic | 0.258 mg | 5 mg | 5.2% | 3.2% | 1938 |
| Faytamiin B6, pyridoxine | 0.194 mg | 2 mg | 9.7% | 6% | 1031 |
| Faytamiin B9, folate | 34 µg | 400 mcg | 8.5% | 5.2% | 1176 g |
| Faytamiin C, ascorbic | 0.7 mg | 90 mg | 0.8% | 0.5% | 12857 g |
| Vitamin PP, maya | 0.632 mg | 20 mg | 3.2% | 2% | 3165 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 646 mg | 2500 mg | 25.8% | 15.9% | 387 g |
| Kaalshiyam, Ca | 52 mg | 1000 mg | 5.2% | 3.2% | 1923 |
| Magnesium, mg | 54 mg | 400 mg | 13.5% | 8.3% | 741 g |
| Sodium, Na | 319 mg | 1300 mg | 24.5% | 15.1% | 408 g |
| Baaruud, S | 93.1 mg | 1000 mg | 9.3% | 5.7% | 1074 g |
| Fosfooraska, P | 100 mg | 800 mg | 12.5% | 7.7% | 800 g |
| Macdanta | |||||
| Birta, Fe | 2.71 mg | 18 mg | 15.1% | 9.3% | 664 g |
| Manganese, Mn | 0.493 mg | 2 mg | 24.7% | 15.2% | 406 g |
| Naxaas, Cu | 88 µg | 1000 mcg | 8.8% | 5.4% | 1136 g |
| Selenium, Haddii | 1.4 µg | 55 mcg | 2.5% | 1.5% | 3929 g |
| Zinc, Zn | 0.69 mg | 12 mg | 5.8% | 3.6% | 1739 g |
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.058 g | ugu badnaan 18.7 g | |||
| 16: 0 Palmitic | 0.051 g | ~ | |||
| 18: 0 Gawaarida | 0.006 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.035 g | ugu yar 16.8 g | 0.2% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.035 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.276 g | laga bilaabo 11.2-20.6 g | 2.5% | 1.5% | |
| 18: 2 Linoleic | 0.099 g | ~ | |||
| 18: 3 Linolenic | 0.177 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.177 g | laga bilaabo 0.9 illaa 3.7 g | 19.7% | 12.2% | |
| Omega-6 asiidh dufan ah | 0.099 g | laga bilaabo 4.7 illaa 16.8 g | 2.1% | 1.3% |
Qiimaha tamarta waa 162 kcal.
- xirmo (10 oz) waxsoosaar = 284 g (460.1 kcal)
- Xirmo 0,333 (10 oz) waxsoosaar = 94 g (152.3 kcal)
Digirta Pinto (kala duwan), miraha aan bislayn, barafoobay, la kariyey, milix hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin B1 - 18,3%, potassium - 25,8%, magnesium - 13,5%, fosfooraska - 12,5%, birta - 15,1%, manganese - 24,7%
- 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.
- 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.
- 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: kalooriga 162 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, faa'iidooyinka macdanta ee Pinto Beans (kala duwanaansho), miraha aan bislayn, barafoobay, la kariyey, cusbada, kaloriyada, nafaqooyinka, sifooyinka faa'iidada leh ee Pinto Beans (kala duwan), miraha aan bislayn, barafoobay, la kariyey , cusbo leh