Contents
Waxyaabaha ay ka kooban Ukun boorash leh khudrad ama boqoshaada
| Boorash ukunta (dabiici ah) | 160.0 (garaam) |
| digirta khudradda (garabka) | 57.0 (garaam) |
| subagga | 5.0 (garaam) |
Habka loo diyaariyo
Digirta ayaa la googooyaa, cauliflower ama asparagus jarjar xabadaha, la karkariyey oo saliid lagu daray. Digirta qasacadaysan waa la kululeeyaa oo saliid baa lagu daraa. Zucchini, eggplants diiray ama boqoshaada ayaa la jarjaray, xaleefyada ayaa la jarjaray oo la shiilay. sida lagu tilmaamay p. 165. Markaad baxdo, ku rid khudaarta ama boqoshaada diyaarsan dhexda boorashka la dhammeeyey
Waad abuuri kartaa cuntadaada adoo tixgelinaya luminta fiitamiinnada iyo macdanta adoo adeegsanaya kalkuleytarka kujira dalabka.
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 | 261 kCal | 1684 kCal | 15.5% | 5.9% | 645 g |
| borotiin | 15.9 g | 76 g | 20.9% | 8% | 478 g |
| Subagga | 13.2 g | 56 g | 23.6% | 9% | 424 g |
| Karbo | 20.9 g | 219 g | 9.5% | 3.6% | 1048 g |
| acids acids | 0.02 g | ~ | |||
| Fiilooyinka Alimentary | 1 g | 20 g | 5% | 1.9% | 2000 g |
| Biyaha | 69.4 g | 2273 g | 3.1% | 1.2% | 3275 g |
| Ash | 1.7 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 300 μg | 900 μg | 33.3% | 12.8% | 300 g |
| Retinol | 0.3 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 5.1% | 750 g |
| Faytamiin B2, riboflavin | 0.4 mg | 1.8 mg | 22.2% | 8.5% | 450 g |
| Faytamiin B4, choline | 165.5 mg | 500 mg | 33.1% | 12.7% | 302 g |
| Faytamiin B5, pantothenic | 1.2 mg | 5 mg | 24% | 9.2% | 417 g |
| Faytamiin B6, pyridoxine | 0.3 mg | 2 mg | 15% | 5.7% | 667 g |
| Faytamiin B9, folate | 29.5 μg | 400 μg | 7.4% | 2.8% | 1356 g |
| Faytamiin B12, cobalamin | 0.4 μg | 3 μg | 13.3% | 5.1% | 750 g |
| Faytamiin C, ascorbic | 0.2 mg | 90 mg | 0.2% | 0.1% | 45000 g |
| Faytamiin D, calciferol | 1.3 μg | 10 μg | 13% | 5% | 769 g |
| Faytamiin E, alfa tocopherol, TE | 2.3 mg | 15 mg | 15.3% | 5.9% | 652 g |
| Faytamiin H, biotin | 13 μg | 50 μg | 26% | 10% | 385 g |
| Vitamin PP, MAYA | 3.5394 mg | 20 mg | 17.7% | 6.8% | 565 g |
| niacin | 0.9 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 382.3 mg | 2500 mg | 15.3% | 5.9% | 654 g |
| Kaalshiyam, Ca | 102 mg | 1000 mg | 10.2% | 3.9% | 980 g |
| Silicon, Haa | 21.7 mg | 30 mg | 72.3% | 27.7% | 138 g |
| Magnesium, mg | 42.4 mg | 400 mg | 10.6% | 4.1% | 943 g |
| Sodium, Na | 211.7 mg | 1300 mg | 16.3% | 6.2% | 614 g |
| Baaruud, S | 160 mg | 1000 mg | 16% | 6.1% | 625 g |
| Fosfooraska, P | 284.6 mg | 800 mg | 35.6% | 13.6% | 281 g |
| Koloriin, Cl | 316.9 mg | 2300 mg | 13.8% | 5.3% | 726 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 159 μg | ~ | |||
| Bohr, B. | 112.8 μg | ~ | |||
| Vanadium, V | 43.7 μg | ~ | |||
| Birta, Fe | 4.9 mg | 18 mg | 27.2% | 10.4% | 367 g |
| Iodine, I | 16.6 μg | 150 μg | 11.1% | 4.3% | 904 g |
| Cobalt, Co | 10.8 μg | 10 μg | 108% | 41.4% | 93 g |
| Manganese, Mn | 0.5106 mg | 2 mg | 25.5% | 9.8% | 392 g |
| Naxaas, Cu | 192.1 μg | 1000 μg | 19.2% | 7.4% | 521 g |
| Molybdenum, Mo. | 16.6 μg | 70 μg | 23.7% | 9.1% | 422 g |
| Nickel, ni | 39.9 μg | ~ | |||
| Lead, Sn | 3 μg | ~ | |||
| Selenium, Haddii | 6.2 μg | 55 μg | 11.3% | 4.3% | 887 g |
| Strontium, sr. | 4 μg | ~ | |||
| Titan, adiga | 34.5 μg | ~ | |||
| Fluorine, F | 47.1 μg | 4000 μg | 1.2% | 0.5% | 8493 g |
| Chrome, Kr | 5.6 μg | 50 μg | 11.2% | 4.3% | 893 g |
| Zinc, Zn | 1.6548 mg | 12 mg | 13.8% | 5.3% | 725 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 8.1 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 2.4 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 318.5 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 261 kcal.
Boorash ukunta oo leh khudaar ama boqoshaada hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 33,3%, fiitamiin B1 - 13,3%, fiitamiin B2 - 22,2%, choline - 33,1%, vitamin B5 - 24%, vitamin B6 - 15% , fiitamiin B12 - 13,3%, fitamiin D - 13%, fitamiin E - 15,3%, fitamiin H - 26%, fitamiin PP - 17,7%, potassium - 15,3%, silicon - 72,3% , fosfooraska - 35,6%, koloriin - 13,8%, bir - 27,2%, iodine - 11,1%, cobalt - 108%, manganese - 25,5%, copper - 19,2%, molybdenum - 23,7%, selenium - 11,3%, chromium - 11,2%, zinc - 13,8%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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.
- Mixed waa qayb ka mid ah lecithin, wuxuu door ka ciyaaraa isku-dhafka iyo dheef-shiid kiimikaadka fosfoofiyad ee beerka, waa isha laga helo kooxaha methyl ee bilaashka ah, waxay u dhaqmaan sidii cunsur lipotropic ah.
- Vitamin B5 wuxuu ka qayb qaataa borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, soo saarista tiro ka mid ah hormoonnada, haemoglobin, wuxuu dhiirrigeliyaa dhuuqista amino acids iyo sokorta ku jirta xiidmaha, wuxuu taageeraa shaqada kiliyaha adrenal-ka. La'aanta pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubabka xabka.
- Vitamin B6 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- Vitamin B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waa fiitamiino isku xiran waxayna ku lug leeyihiin sameynta dhiigga. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama ka-yaraanta folate-ka, iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- Vitamin D wuxuu hayaa homeostasis ee kaalshiyamka iyo fosfooraska, wuxuu fuliyaa habsocodka macdanta lafaha. Faytamiin D yaridu waxay keentaa dheef-shiid kiimikaad hooseeya ee kalsiyum iyo fosfooraska lafaha, kordhinta kala-goynta unugyada lafaha, taasoo horseedaysa halista sii kordheysa ee lafo-beelka
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- Fitamiin H. wuxuu ka qaybqaataa soo saarista dufanka, glycogen, dheef-shiid kiimikaad amino acids. Qaadashada fiitamiinkan oo aan ku filnayn waxay u horseedi kartaa khalkhal ku yimaada xaaladda caadiga ah ee maqaarka.
- 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.
- potassium waa ion-ka ugu weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada iyo isu dheelitirka elektroolka, wuxuu ka qayb qaataa habsocodyada dareemayaasha, xakamaynta cadaadiska.
- Silicon waxaa lagu daraa qayb ahaan qaab dhismeedka glycosaminoglycans waxayna kicisaa iskuxirka kolajka.
- 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.
- Chlorine lagama maarmaanka u ah sameynta iyo dheecaanka acid hydrochloric ee jirka.
- 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.
- Iodine wuxuu ka qayb qaataa shaqada qanjirka 'thyroid', isagoo bixiya sameynta hormoonno (thyroxine iyo triiodothyronine). Waxay lagama maarmaan u tahay koritaanka iyo kala-soocidda unugyada dhammaan unugyada jirka bina-aadamka, neefsashada mitokondria, nidaaminta sodium transmembrane iyo gaadiidka hormoonka. Qaadashada oo aan ku filnayn waxay u horseedaa goer-biyoodka qaba hypothyroidism iyo hoos u dhaca ku yimaadda dheef-shiid kiimikaadka, hoos u dhaca maskaxda, dib-u-dhaca koritaanka iyo horumarka maskaxda ee carruurta.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- 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.
- copper waa qayb ka mid ah enzymes leh firfircooni firfircoon oo ku lug leh dheef-shiid kiimikaadka birta, waxay kicisaa nuugista borotiinka iyo karbohaydraytyada. Wuxuu ka qayb qaataa geeddi-socodka bixinta unugyada jirka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa cilado ku yimid sameynta nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
- Molybdenum waa isku-duwaha enzymes badan oo bixiya dheef-shiid kiimikaad amino acids, baaruud iyo pyrimidines.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bini'aadamka, wuxuu leeyahay saameyn immunomodulatory, wuxuu ka qaybqaataa nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Beck (osteoarthritis oo leh cilado fara badan oo kala-goysyada, lafdhabarta iyo xagjirnimada), cudurka Keshan (endemic myocardiopathy), thrombastenia la iska dhaxlo.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
- Zinc waa qayb ka mid ah in ka badan 300 oo enzymes, wuxuu ka qaybqaataa hababka isku-dhafka iyo kala-baxa karbohaydraytyada, borotiinnada, dufanka, asiidhka nucleic iyo nidaaminta muujinta tiro hiddo-sideyaal ah. Isticmaalka oo aan ku filnayn ayaa horseedda dhiig yarida, yaraanta heerka labaad ee jirka, cirrhosis ku dhaca beerka, cillad galmo, iyo cilladaha uurjiifka. Daraasadihii ugu dambeeyay ayaa shaaca ka qaaday awooda qaadashada sare ee zinc si ay u carqaladeyso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Waxyaabaha ay ka kooban tahay kaloriinta iyo iskudhiska kiimikada ee nafaqaynta nafaqada ukunta Boorashka leh khudradda ama boqoshaada PER 100 g
- 661 kCal
Tags: Sida loo karsado, kaloriinta ka kooban 261 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanta, habka wax loo kariyo Ukunta boorashka leh khudaarta ama boqoshaada, karinta, kalooriyada, nafaqada