Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) halkii 100 grams qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 405 kCal | 1684 kCal | 24% | 5.9% | 416 g |
| borotiin | 9.66 g | 76 g | 12.7% | 3.1% | 787 g |
| Subagga | 10.63 g | 56 g | 19% | 4.7% | 527 g |
| Karbo | 67.14 g | 219 g | 30.7% | 7.6% | 326 g |
| Biyaha | 10.08 g | 2273 g | 0.4% | 0.1% | 22550 g |
| Ash | 2.49 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.735 mg | 1.5 mg | 49% | 12.1% | 204 g |
| Faytamiin B2, riboflavin | 0.493 mg | 1.8 mg | 27.4% | 6.8% | 365 g |
| Faytamiin B4, choline | 11.1 mg | 500 mg | 2.2% | 0.5% | 4505 g |
| Faytamiin B5, pantothenic | 0.394 mg | 5 mg | 7.9% | 2% | 1269 g |
| Faytamiin B6, pyridoxine | 0.04 mg | 2 mg | 2% | 0.5% | 5000 g |
| Faytamiin B9, folate | 215 μg | 400 μg | 53.8% | 13.3% | 186 g |
| Faytamiin E, alfa tocopherol, TE | 1.64 mg | 15 mg | 10.9% | 2.7% | 915 g |
| Faytamiin K, phylloquinone | 1.1 μg | 120 μg | 0.9% | 0.2% | 10909 g |
| Vitamin PP, MAYA | 5.82 mg | 20 mg | 29.1% | 7.2% | 344 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 100 mg | 2500 mg | 4% | 1% | 2500 g |
| Kaalshiyam, Ca | 205 mg | 1000 mg | 20.5% | 5.1% | 488 g |
| Magnesium, mg | 21 mg | 400 mg | 5.3% | 1.3% | 1905 g |
| Sodium, Na | 677 mg | 1300 mg | 52.1% | 12.9% | 192 g |
| Baaruud, S | 96.6 mg | 1000 mg | 9.7% | 2.4% | 1035 g |
| Fosfooraska, P | 210 mg | 800 mg | 26.3% | 6.5% | 381 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 7.05 mg | 18 mg | 39.2% | 9.7% | 255 g |
| Manganese, Mn | 0.614 mg | 2 mg | 30.7% | 7.6% | 326 g |
| Naxaas, Cu | 100 μg | 1000 μg | 10% | 2.5% | 1000 g |
| Zinc, Zn | 0.64 mg | 12 mg | 5.3% | 1.3% | 1875 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.39 g | ~ | |||
| valine | 0.388 g | ~ | |||
| Histidine * | 0.215 g | ~ | |||
| Isoleucine | 0.334 g | ~ | |||
| leucine | 0.664 g | ~ | |||
| lysine | 0.213 g | ~ | |||
| methionine | 0.171 g | ~ | |||
| threonine | 0.263 g | ~ | |||
| tryptophan | 0.119 g | ~ | |||
| phenylalanine | 0.486 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.31 g | ~ | |||
| Aspartic acid | 0.407 g | ~ | |||
| glycine | 0.347 g | ~ | |||
| Glutamic acid | 3.253 g | ~ | |||
| Proline | 1.12 g | ~ | |||
| serine | 0.483 g | ~ | |||
| tyrosine | 0.291 g | ~ | |||
| cysteine | 0.205 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 4.1 g | ugu badnaan 18.7 г | |||
| 10: 0 Dabaysha | 0.01 g | ~ | |||
| 12:0 Lauric | 0.021 g | ~ | |||
| 14: 0 Myristic | 0.132 g | ~ | |||
| 16: 0 Palmitic | 2.557 g | ~ | |||
| 18: 0 Stearin | 1.379 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 4.541 g | daqiiqo 16.8 г | 27% | 6.7% | |
| 16: 1 Palmitoleic | 0.271 g | ~ | |||
| 18:1 Olein (omega-9) | 4.27 g | ~ | |||
| Aysidooyinka dufanka badan leh | 1.522 g | ka 11.2 in 20.6 | 13.6% | 3.4% | |
| 18: 2 linoleic | 1.399 g | ~ | |||
| 18: 3 Linolenic | 0.123 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.123 g | ka 0.9 in 3.7 | 13.7% | 3.4% | |
| Omega-6 asiidh dufan ah | 1.399 g | ka 4.7 in 16.8 | 29.8% | 7.4% |
Qiimaha tamarta waa 405 kcal.
- koob = 111 g (449.6 kCal)
Bur bur qamadi ah, iskudhaf tortilla, la adkeeyay hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin B1 - 49%, fiitamiin B2 - 27,4%, fiitamiin B9 - 53,8%, fitamiin PP - 29,1%, kaalshiyam - 20,5%, fosfooraska - 26,3 %, birta - 39,2%, manganese - 30,7%
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- Vitamin B2 wuxuu kaqeybqaataa falcelinta diidmada, wuxuu kobciyaa xasaasiyadda midabka ee falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub xaaladda maqaarka, xuubabka xaragada, iftiinka daciifka ah iyo aragga fiidkii.
- Vitamin B6 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- Calcium waa qaybta ugu weyn ee lafahayaga, waxay u dhaqantaa sida nidaamiyaha nidaamka neerfaha, wuxuu ka qayb qaataa foosha muruqyada. Yaraanta kaalshiyamku waxay keentaa kala-goynta dhabarta, lafaha miskaha iyo dhinacyada hoose, waxay kordhisaa halista lafo-beelka.
- Fosfooraska wuxuu kaqeyb qaataa geedi socodka jir ahaaneed badan, oo ay kujiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-base, waa qeyb kamid ah fosfooliidyada, nucleotides iyo nucleic acids, waxay lagama maarmaan u tahay macdanta lafaha iyo ilkaha Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- Iron waa qayb ka mid ah borotiinnada shaqooyinka kala duwan, oo ay ku jiraan enzymes. Waxay kaqeybqaadataa gaadiidka elektaroonigga, oksijiinta, waxay hubisaa inta lagu gudajiro falcelinada dib udhaca iyo firfircoonida peroxidation. Isticmaalka oo aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobin-ku yar atony of muruqyada lafaha, daal kordhay, myocardiopathy, atrophic gastritis.
- manganese wuxuu ka qayb qaataa samaynta lafaha iyo unugyada isku xidha, waa qayb ka mid ah enzymes-yada ku lug leh shiididda amino acids, kaarboohaydraytyada, catecholamines; lagama maarmaanka u ah isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada koritaanka, cilado ku yimaada nidaamka taranka, jajabnaanta unugyada lafaha, ciladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
Tags: Kaloriinta 405 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, sidee bay faa'iido u leedahay? Burka sarreenka ee heerka ugu sarreeya, isku dhafka tortilla, la xoojiyay, kalooriyo, nafaqooyin, waxyaabo faa'iido leh