Contents
Waxyaabaha ay ka kooban yihiin saladhka kalluunka leh caleenta badda
| basaska badda | 56.0 (garaam) |
| Noqo kale | 20.0 (garaam) |
| yaanyada | 20.0 (garaam) |
| baradho | 34.0 (garaam) |
| salad | 17.0 (garaam) |
| basal cagaaran | 13.0 (garaam) |
| ukunta digaagga | 0.3 (gabal) |
| cream | 25.0 (garaam) |
Habka loo diyaariyo
Xeerarka buugaagta waxaa la siiyaa kalluun badeed, oo xiiran, madax go'ay Kalluunka la diyaariyey ayaa la googooyaa xayndaab aan maqaar iyo lafo lahayn, la shiiday, la qaboojiyey oo jarjar xaleef khafiif ah. Caleenta badda ee la kariyey waa la jarjarey, oo lagu daray baradho la kariyey oo la jarjaray, yaanyo ama qajaar la diiray, salaar aan la jarjarin, basasha la jarjaray, kalluunka ayaa lagu daraa, isku qasan, oo lagu daray majones ama labeen dhanaan. Salad waxaa lagu qurxiyey ukun la karkariyey, kalluunka, yaanyada ama qajaarka
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 | 119 kCal | 1684 kCal | 7.1% | 6% | 1415 g |
| borotiin | 8.8 g | 76 g | 11.6% | 9.7% | 864 g |
| Subagga | 7.5 g | 56 g | 13.4% | 11.3% | 747 g |
| Karbo | 4.2 g | 219 g | 1.9% | 1.6% | 5214 g |
| acids acids | 0.1 g | ~ | |||
| Fiilooyinka Alimentary | 0.7 g | 20 g | 3.5% | 2.9% | 2857 g |
| Biyaha | 88.2 g | 2273 g | 3.9% | 3.3% | 2577 g |
| Ash | 1.2 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 700 μg | 900 μg | 77.8% | 65.4% | 129 g |
| Retinol | 0.7 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 4.5% | 1875 g |
| Faytamiin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 4.7% | 1800 g |
| Faytamiin B4, choline | 42.5 mg | 500 mg | 8.5% | 7.1% | 1176 g |
| Faytamiin B5, pantothenic | 0.3 mg | 5 mg | 6% | 5% | 1667 g |
| Faytamiin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 8.4% | 1000 g |
| Faytamiin B9, folate | 14.6 μg | 400 μg | 3.7% | 3.1% | 2740 g |
| Faytamiin B12, cobalamin | 0.7 μg | 3 μg | 23.3% | 19.6% | 429 g |
| Faytamiin C, ascorbic | 11.5 mg | 90 mg | 12.8% | 10.8% | 783 g |
| Faytamiin D, calciferol | 0.8 μg | 10 μg | 8% | 6.7% | 1250 g |
| Faytamiin E, alfa tocopherol, TE | 0.6 mg | 15 mg | 4% | 3.4% | 2500 g |
| Faytamiin H, biotin | 2.7 μg | 50 μg | 5.4% | 4.5% | 1852 g |
| Vitamin PP, MAYA | 2.3608 mg | 20 mg | 11.8% | 9.9% | 847 g |
| niacin | 0.9 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 423.8 mg | 2500 mg | 17% | 14.3% | 590 g |
| Kaalshiyam, Ca | 78 mg | 1000 mg | 7.8% | 6.6% | 1282 g |
| Magnesium, mg | 49.4 mg | 400 mg | 12.4% | 10.4% | 810 g |
| Sodium, Na | 109.8 mg | 1300 mg | 8.4% | 7.1% | 1184 g |
| Baaruud, S | 71.2 mg | 1000 mg | 7.1% | 6% | 1404 g |
| Fosfooraska, P | 108.1 mg | 800 mg | 13.5% | 11.3% | 740 g |
| Koloriin, Cl | 89.1 mg | 2300 mg | 3.9% | 3.3% | 2581 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 264.5 μg | ~ | |||
| Bohr, B. | 47.8 μg | ~ | |||
| Vanadium, V | 47.1 μg | ~ | |||
| Birta, Fe | 3.3 mg | 18 mg | 18.3% | 15.4% | 545 g |
| Iodine, I | 17.9 μg | 150 μg | 11.9% | 10% | 838 g |
| Cobalt, Co | 10.2 μg | 10 μg | 102% | 85.7% | 98 g |
| Lithium, Li | 18.7 μg | ~ | |||
| Manganese, Mn | 0.1295 mg | 2 mg | 6.5% | 5.5% | 1544 g |
| Naxaas, Cu | 100.2 μg | 1000 μg | 10% | 8.4% | 998 g |
| Molybdenum, Mo. | 7.6 μg | 70 μg | 10.9% | 9.2% | 921 g |
| Nickel, ni | 4.7 μg | ~ | |||
| Rubidium, Rb | 131.1 μg | ~ | |||
| Selenium, Haddii | 0.05 μg | 55 μg | 0.1% | 0.1% | 110000 g |
| Fluorine, F | 48.8 μg | 4000 μg | 1.2% | 1% | 8197 g |
| Chrome, Kr | 15.4 μg | 50 μg | 30.8% | 25.9% | 325 g |
| Zinc, Zn | 0.6098 mg | 12 mg | 5.1% | 4.3% | 1968 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 2.4 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 1.2 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 65.5 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 119 kcal.
Salad kalluun leh caleenta badda hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 77,8%, fitamiin B12 - 23,3%, fiitamiin C - 12,8%, fitamiin PP - 11,8%, potassium - 17%, magnesium - 12,4 %%, fosfooraska - 13,5%, birta - 18,3%, iodine - 11,9%, kobal - 102%, chromium - 30,8%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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 C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- 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.
- magnesium wuxuu ka qayb qaataa dheef-shiid kiimikaadka, isku-darka borotiinnada, asiidhka nukliyeerka, wuxuu saameyn xasilloon ku leeyahay xuubabka, waxaa lagama maarmaan ah in la ilaaliyo homeostasis ee kaalshiyamka, kaalshiyamka iyo sodium. Maqnaanshaha magnesium wuxuu keenaa hypomagnesemia, halista sii kordheysa ee ah inuu ku dhaco dhiig-kar, wadne xanuun.
- 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.
- 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.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
Waxyaabaha ay ka kooban tahay kaloriinta iyo isku-darka kiimikada ee nafaqeeya dadka nafaqada leh Salad kalluun leh caleemo badeed PER 100 g
- 103 kCal
- 25 kCal
- 24 kCal
- 77 kCal
- 16 kCal
- 20 kCal
- 157 kCal
- 162 kCal
Tags: Sida loo kariyo, kaloriinta ka kooban 119 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanaha, habka wax loo kariyo saladhka kaluunka leh caleenta badda, habka cuntada, kalooriyada, nafaqooyinka