Contents
Waxyaabaha ay ka kooban yihiin Jalaatada leh miraha qasacadaysan ama berry
| jalaato, kareem | 75.0 (garaam) |
| sharoobada compote qasacadaysan | 20.0 (garaam) |
| sonkorta | 5.0 (garaam) |
| yicib macaan | 12.0 (garaam) |
| Labeen ama labeen dhanaan | 25.0 (garaam) |
| miraha gasacadeysan | 25.0 (garaam) |
Habka loo diyaariyo
Jalaatada waxaa la geliyaa weel, oo lagu sharraxay miraha qasacadaysan ama miraha berry, oo lagu shubo sharoobada qaro weyn (oo lagu helo karkaraya sharoobada miraha qasacadaysan ama berry iyo sonkor) laguna rusheeyey miro la shiilay. Kareemka la kariyay waxaa laga siidayaa baqshadda ku hareeraysan miraha ama miraha.
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 | 222.9 kCal | 1684 kCal | 13.2% | 5.9% | 755 g |
| borotiin | 4.5 g | 76 g | 5.9% | 2.6% | 1689 g |
| Subagga | 15.5 g | 56 g | 27.7% | 12.4% | 361 g |
| Karbo | 17.5 g | 219 g | 8% | 3.6% | 1251 g |
| acids acids | 0.05 g | ~ | |||
| Fiilooyinka Alimentary | 0.3 g | 20 g | 1.5% | 0.7% | 6667 g |
| Biyaha | 42.6 g | 2273 g | 1.9% | 0.9% | 5336 g |
| Ash | 0.8 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 80 μg | 900 μg | 8.9% | 4% | 1125 g |
| Retinol | 0.08 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1.5% | 3000 g |
| Faytamiin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5% | 900 g |
| Faytamiin B4, choline | 12.8 mg | 500 mg | 2.6% | 1.2% | 3906 g |
| Faytamiin B5, pantothenic | 0.2 mg | 5 mg | 4% | 1.8% | 2500 g |
| Faytamiin B6, pyridoxine | 0.08 mg | 2 mg | 4% | 1.8% | 2500 g |
| Faytamiin B9, folate | 8.7 μg | 400 μg | 2.2% | 1% | 4598 g |
| Faytamiin B12, cobalamin | 0.2 μg | 3 μg | 6.7% | 3% | 1500 g |
| Faytamiin C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.3% | 18000 g |
| Faytamiin D, calciferol | 0.03 μg | 10 μg | 0.3% | 0.1% | 33333 g |
| Faytamiin E, alfa tocopherol, TE | 4.1 mg | 15 mg | 27.3% | 12.2% | 366 g |
| Faytamiin H, biotin | 1.7 μg | 50 μg | 3.4% | 1.5% | 2941 g |
| Vitamin PP, MAYA | 1.347 mg | 20 mg | 6.7% | 3% | 1485 g |
| niacin | 0.6 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 185.8 mg | 2500 mg | 7.4% | 3.3% | 1346 g |
| Kaalshiyam, Ca | 118.7 mg | 1000 mg | 11.9% | 5.3% | 842 g |
| Magnesium, mg | 40.9 mg | 400 mg | 10.2% | 4.6% | 978 g |
| Sodium, Na | 32.4 mg | 1300 mg | 2.5% | 1.1% | 4012 g |
| Baaruud, S | 39.9 mg | 1000 mg | 4% | 1.8% | 2506 g |
| Fosfooraska, P | 119.7 mg | 800 mg | 15% | 6.7% | 668 g |
| Koloriin, Cl | 43 mg | 2300 mg | 1.9% | 0.9% | 5349 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.6 mg | 18 mg | 3.3% | 1.5% | 3000 g |
| Iodine, I | 21.9 μg | 150 μg | 14.6% | 6.6% | 685 g |
| Cobalt, Co | 0.7 μg | 10 μg | 7% | 3.1% | 1429 g |
| Manganese, Mn | 0.2462 mg | 2 mg | 12.3% | 5.5% | 812 g |
| Naxaas, Cu | 28.2 μg | 1000 μg | 2.8% | 1.3% | 3546 g |
| Molybdenum, Mo. | 4.2 μg | 70 μg | 6% | 2.7% | 1667 g |
| Selenium, Haddii | 0.07 μg | 55 μg | 0.1% | 78571 g | |
| Fluorine, F | 24.7 μg | 4000 μg | 0.6% | 0.3% | 16194 g |
| Chrome, Kr | 0.3 μg | 50 μg | 0.6% | 0.3% | 16667 g |
| Zinc, Zn | 0.4616 mg | 12 mg | 3.8% | 1.7% | 2600 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 1.7 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 9.1 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 13.5 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 222,9 kcal.
Jalaato oo ay ku jiraan miraha qasacadaysan ama berry hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B2 - 11,1%, fiitamiin E - 27,3%, kaalshiyam - 11,9%, fosfooraska - 15%, iodine - 14,6%, manganese - 12,3%
- 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 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.
- 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.
- 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.
- 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.
Waxyaabaha ay ka kooban tahay kaloriinta iyo iskudhiska kiimikada ee cudurada ka soo baxa
- 183 kCal
- 399 kCal
- 609 kCal
- 346 kCal
- 85 kCal
Tags: Sida loo kariyo, kaloorida ka kooban 222,9 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fiitamiinada, macdanta, habka wax loo kariyo Jalaatada leh miraha qasacadaysan ama miraha berry, karinta, kalooriyada, nafaqooyinka