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 | 29 Kcal | 1684 Kcal | 1.7% | 5.9% | 5807 g |
| borotiin | 3.28 g | 76 g | 4.3% | 14.8% | 2317 g |
| Subagga | 0.58 g | 56 g | 1% | 3.4% | 9655 g |
| Karbo | 2.24 g | 219 g | 1% | 3.4% | 9777 g |
| Fiber diiriye | 2.2 g | 20 g | 11% | 37.9% | 909 g |
| Biyaha | 90.66 g | 2273 g | 4% | 13.8% | 2507 g |
| Ash | 1.05 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.072 mg | 1.5 mg | 4.8% | 16.6% | 2083 g |
| Vitamin B2, riboflavin | 0.403 mg | 1.8 mg | 22.4% | 77.2% | 447 g |
| Faytamiin B4, choline | 32.8 mg | 500 mg | 6.6% | 22.8% | 1524 |
| Faytamiin B5, Pantothenic | 1.262 mg | 5 mg | 25.2% | 86.9% | 396 g |
| Faytamiin B6, pyridoxine | 0.122 mg | 2 mg | 6.1% | 21% | 1639 g |
| Faytamiin B9, folate | 19 µg | 400 mcg | 4.8% | 16.6% | 2105 |
| Faytamiin D, calciferol | 0.3 µg | 10 µg | 3% | 10.3% | 3333 g |
| Faytamiin D2, ergocalciferol | 0.3 µg | ~ | |||
| Vitamin PP, maya | 6.255 mg | 20 mg | 31.3% | 107.9% | 320 g |
| Betain | 11.5 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 437 mg | 2500 mg | 17.5% | 60.3% | 572 g |
| Kaalshiyam, Ca | 3 mg | 1000 mg | 0.3% | 1% | 33333 g |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 11.4% | 3077 g |
| Sodium, Na | 11 mg | 1300 mg | 0.8% | 2.8% | 11818 g |
| Baaruud, S | 32.8 mg | 1000 mg | 3.3% | 11.4% | 3049 g |
| Fosfooraska, P | 135 mg | 800 mg | 16.9% | 58.3% | 593 g |
| Macdanta | |||||
| Birta, Fe | 0.4 mg | 18 mg | 2.2% | 7.6% | 4500 g |
| Manganese, Mn | 0.067 mg | 2 mg | 3.4% | 11.7% | 2985 g |
| Naxaas, Cu | 389 µg | 1000 mcg | 38.9% | 134.1% | 257 g |
| Selenium, Haddii | 21.9 µg | 55 mcg | 39.8% | 137.2% | 251 g |
| Zinc, Zn | 0.65 mg | 12 mg | 5.4% | 18.6% | 1846 |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.43 g | ~ | |||
| Mono iyo disaccharides (sonkor) | 2.26 g | ugu badnaan 100 g | |||
| Gulukoos (dextrose) | 2.26 g | ~ | |||
| Aasaasiyada amino acids | |||||
| Arginine * | 0.12 g | ~ | |||
| valine | 0.41 g | ~ | |||
| Histidine * | 0.065 g | ~ | |||
| Isoleucine | 0.09 g | ~ | |||
| Leucine | 0.15 g | ~ | |||
| lysine | 0.11 g | ~ | |||
| methionine | 0.035 g | ~ | |||
| threonine | 0.125 g | ~ | |||
| Tryptophan | 0.045 g | ~ | |||
| phenylalanine | 0.1 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.185 g | ~ | |||
| Aspartic acid | 0.26 g | ~ | |||
| Glycine | 0.11 g | ~ | |||
| Glutamic acid | 0.47 g | ~ | |||
| Proline | 0.115 g | ~ | |||
| Serine | 0.12 g | ~ | |||
| Tyrosine | 0.07 g | ~ | |||
| cysteine | 0.02 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.064 g | ugu badnaan 18.7 g | |||
| 10: 0 Dabaysha | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 15: 0 Pentadecanoic | 0.002 g | ~ | |||
| 16: 0 Palmitic | 0.042 g | ~ | |||
| 17: 0 Margarine | 0.001 g | ~ | |||
| 18: 0 Gawaarida | 0.013 g | ~ | |||
| 20: 0 Arachidic | 0.002 g | ~ | |||
| 22: 0 Begenova | 0.001 g | ~ | |||
| 24: 0 Lignocaine | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.009 g | ugu yar 16.8 g | 0.1% | 0.3% | |
| 14: 1 Mirandolina | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 16: 1 CIS | 0.002 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.007 g | ~ | |||
| 18: 1 CIS | 0.007 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.232 g | laga bilaabo 11.2-20.6 g | 2.1% | 7.2% | |
| 18: 2 Linoleic | 0.232 g | ~ | |||
| 18: 2 omega-6, CIS, CIS | 0.232 g | ~ | |||
| Omega-6 asiidh dufan ah | 0.232 g | laga bilaabo 4.7 illaa 16.8 g | 4.9% | 16.9% |
Qiimaha tamarta waa 29 kcal.
- koob la jarjaray = 121 g (35.1 kcal)
Boqoshaada Portobello waa la dubay hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin B2 iyo 22.4%, fiitamiin B5 - 25,2%, fiitamiin PP - 31,3%, potassium - 17,5%, fosfooraska 16.9 boqolkiiba, naxaas - 38,9%, selenium - ee 39.8%
- Vitamin B2 wuxuu ku lug leeyahay falcelisyada aan caadiga ahayn, wuxuu gacan ka geystaa u nuglaanta midabada falanqeeyaha muuqaalka iyo la qabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub ku ah caafimaadka maqaarka, xuubka xabka, iftiinka daciifka ah iyo aragga fiidnimada.
- 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.
- 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.
- 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.
- 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.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bani'aadamka, wuxuu leeyahay saameyn is-difaac, wuxuu ku lug leeyahay nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Bek (osteoarthritis oo leh cillad fara badan oo kala-goysyada, lafdhabarta, iyo xagjirnimada), cudurka Kesan (endemic cardiomyopathy), thrombasthenia oo la iska dhaxlo.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalooriga 29 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha marka loo eego boqoshaada Portobello ee waxtarka leh ee la dubay, kaloriyada, nafaqooyinka, sifooyinka faa'iidada leh boqoshaada Portobello oo la dubay
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