Waxyaabaha ay ka kooban tahay Sandwich Jiis
| farmaajo adag | 300.0 (garaam) |
| subagga | 150.0 (garaam) |
| ukunta digaagga | 3.0 (gabal) |
| budada iniin khardal ah | 30.0 (garaam) |
Habka loo diyaariyo
Shiidi farmaajo, ku dar jaallo la jajabiyey ee ukunta la karkariyey, subagga iyo iniin khardal, si fiican isku walaaq ilaa tiro balaadhan oo isku mid ah la helo.
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 | 403.2 kCal | 1684 kCal | 23.9% | 5.9% | 418 g |
| borotiin | 16.9 g | 76 g | 22.2% | 5.5% | 450 g |
| Subagga | 35.8 g | 56 g | 63.9% | 15.8% | 156 g |
| Karbo | 3.6 g | 219 g | 1.6% | 0.4% | 6083 g |
| Fiilooyinka Alimentary | 0.3 g | 20 g | 1.5% | 0.4% | 6667 g |
| Biyaha | 17.5 g | 2273 g | 0.8% | 0.2% | 12989 g |
| Ash | 0.5 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 500 μg | 900 μg | 55.6% | 13.8% | 180 g |
| Retinol | 0.5 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 0.7% | 3750 g |
| Faytamiin B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 4.1% | 600 g |
| Faytamiin B4, choline | 58 mg | 500 mg | 11.6% | 2.9% | 862 g |
| Faytamiin B5, pantothenic | 0.3 mg | 5 mg | 6% | 1.5% | 1667 g |
| Faytamiin B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 1.1% | 2222 g |
| Faytamiin B9, folate | 10.1 μg | 400 μg | 2.5% | 0.6% | 3960 g |
| Faytamiin B12, cobalamin | 0.7 μg | 3 μg | 23.3% | 5.8% | 429 g |
| Faytamiin C, ascorbic | 1 mg | 90 mg | 1.1% | 0.3% | 9000 g |
| Faytamiin D, calciferol | 0.6 μg | 10 μg | 6% | 1.5% | 1667 g |
| Faytamiin E, alfa tocopherol, TE | 1.2 mg | 15 mg | 8% | 2% | 1250 g |
| Faytamiin H, biotin | 4.7 μg | 50 μg | 9.4% | 2.3% | 1064 g |
| Vitamin PP, MAYA | 2.9054 mg | 20 mg | 14.5% | 3.6% | 688 g |
| niacin | 0.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 121.9 mg | 2500 mg | 4.9% | 1.2% | 2051 g |
| Kaalshiyam, Ca | 469.6 mg | 1000 mg | 47% | 11.7% | 213 g |
| Magnesium, mg | 46.6 mg | 400 mg | 11.7% | 2.9% | 858 g |
| Sodium, Na | 421.1 mg | 1300 mg | 32.4% | 8% | 309 g |
| Baaruud, S | 40.6 mg | 1000 mg | 4.1% | 1% | 2463 g |
| Fosfooraska, P | 330.4 mg | 800 mg | 41.3% | 10.2% | 242 g |
| Koloriin, Cl | 36 mg | 2300 mg | 1.6% | 0.4% | 6389 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 3 mg | 18 mg | 16.7% | 4.1% | 600 g |
| Iodine, I | 4.6 μg | 150 μg | 3.1% | 0.8% | 3261 g |
| Cobalt, Co | 2.3 μg | 10 μg | 23% | 5.7% | 435 g |
| Manganese, Mn | 0.051 mg | 2 mg | 2.6% | 0.6% | 3922 g |
| Naxaas, Cu | 50.5 μg | 1000 μg | 5.1% | 1.3% | 1980 g |
| Molybdenum, Mo. | 1.4 μg | 70 μg | 2% | 0.5% | 5000 g |
| Fluorine, F | 12.7 μg | 4000 μg | 0.3% | 0.1% | 31496 g |
| Chrome, Kr | 0.9 μg | 50 μg | 1.8% | 0.4% | 5556 g |
| Zinc, Zn | 2.0347 mg | 12 mg | 17% | 4.2% | 590 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.5 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 1.2 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 125 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 403,2 kcal.
Rooti farmaajo ah hodan ku ah fiitamiinada iyo macdanaha sida: fitamiin A - 55,6%, fiitamiin B2 - 16,7%, choline - 11,6%, vitamin B12 - 23,3%, vitamin PP - 14,5%, kalsiyum - 47 %, magnesium - 11,7%, fosfooraska - 41,3%, birta - 16,7%, cobalt - 23%, zinc - 17%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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 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.
- 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.
- 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.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- 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.
Waxa ku jira kalori iyo NAXDINTA KIIMIKADA EE DADKA WAXBARASHADA
- 364 kCal
- 661 kCal
- 157 kCal
- 378 kCal
Tags: Sida loo kariyo, kalooriga ku jira 403,2 kcal, halabuurka kiimikada, qiimaha nafaqada, maxay yihiin fitamiinnada, macdanta, habka samaynta sandwich Cheese, cunto karis, kaloriyo, nafaqooyin