Maaddooyinka
| hilibka lo'da, 1 nooc | 162.0 (garaam) |
| dufanka xoolaha | 6.0 (garaam) |
| baradho | 309.0 (garaam) |
| basasha | 29.0 (garaam) |
| margarine | 9.0 (garaam) |
| dillaacis | 6.0 (garaam) |
| Suugada ugu weyn ee cas | 50.0 (garaam) |
Habka loo diyaariyo
Sambabada iyo wadnuhuba waa la kariyaa, beerka waa la shiilaa, hilibkiina waa la shiilaa oo la dubay. Alaabooyinka la dhammeeyey waxaa la dhex maraa Booqday Furimaha Dagaalka Hilibka, basasha brown iyo basbaaska ayaa lagu daraa. Baradhada shiiday waxay u qaybsantaa laba qaybood oo siman. Qayb ka mid ah ayaa la dulsaaraa xaashida dubista ama digsiga shiilan ee lagu rusheeyey baruur, waxaana lagu rusheeyaa jajabyo, la siman, oo la dhigo hilibka duqadda ah, iyo inta kale ee baradhada. Ka dib marka la barbardhigo, badeecada waxaa lagu rusheeyaa rooti, rusheeyey baruur iyo dubay. Haddii saxanka loo diyaariyo qaab duuban, waxaa loo sameeyay si la mid ah sida duubka baradhada leh khudaarta iyo boqoshaada (recipe no. 242). Markaad baxayso, kasarada ama duubka ayaa la gooyaa hal xabbo halkii qaadasho, baruurta biyaha ama suugo. Suugo - casaan aasaasiga ah, likaha, likaha leh yaanyo
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 | 180.3 kCal | 1684 kCal | 10.7% | 5.9% | 934 g |
| borotiin | 10.6 g | 76 g | 13.9% | 7.7% | 717 g |
| Subagga | 9.9 g | 56 g | 17.7% | 9.8% | 566 g |
| Karbo | 13.1 g | 219 g | 6% | 3.3% | 1672 g |
| acids acids | 0.2 g | ~ | |||
| Fiilooyinka Alimentary | 1.5 g | 20 g | 7.5% | 4.2% | 1333 g |
| Biyaha | 119.5 g | 2273 g | 5.3% | 2.9% | 1902 g |
| Ash | 1.6 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 90 μg | 900 μg | 10% | 5.5% | 1000 g |
| Retinol | 0.09 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 3.7% | 1500 g |
| Faytamiin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 3.1% | 1800 g |
| Faytamiin B4, choline | 30.7 mg | 500 mg | 6.1% | 3.4% | 1629 g |
| Faytamiin B5, pantothenic | 0.4 mg | 5 mg | 8% | 4.4% | 1250 g |
| Faytamiin B6, pyridoxine | 0.4 mg | 2 mg | 20% | 11.1% | 500 g |
| Faytamiin B9, folate | 10.5 μg | 400 μg | 2.6% | 1.4% | 3810 g |
| Faytamiin B12, cobalamin | 1.1 μg | 3 μg | 36.7% | 20.4% | 273 g |
| Faytamiin C, ascorbic | 5.3 mg | 90 mg | 5.9% | 3.3% | 1698 g |
| Faytamiin E, alfa tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 4% | 1364 g |
| Faytamiin H, biotin | 1.6 μg | 50 μg | 3.2% | 1.8% | 3125 g |
| Vitamin PP, MAYA | 4.0596 mg | 20 mg | 20.3% | 11.3% | 493 g |
| niacin | 2.3 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 597.7 mg | 2500 mg | 23.9% | 13.3% | 418 g |
| Kaalshiyam, Ca | 19.7 mg | 1000 mg | 2% | 1.1% | 5076 g |
| Silicon, Haa | 0.9 mg | 30 mg | 3% | 1.7% | 3333 g |
| Magnesium, mg | 30.8 mg | 400 mg | 7.7% | 4.3% | 1299 g |
| Sodium, Na | 35.2 mg | 1300 mg | 2.7% | 1.5% | 3693 g |
| Baaruud, S | 127.2 mg | 1000 mg | 12.7% | 7% | 786 g |
| Fosfooraska, P | 143.3 mg | 800 mg | 17.9% | 9.9% | 558 g |
| Koloriin, Cl | 70.3 mg | 2300 mg | 3.1% | 1.7% | 3272 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 697.6 μg | ~ | |||
| Bohr, B. | 105.5 μg | ~ | |||
| Vanadium, V | 113.4 μg | ~ | |||
| Birta, Fe | 1.9 mg | 18 mg | 10.6% | 5.9% | 947 g |
| Iodine, I | 7.3 μg | 150 μg | 4.9% | 2.7% | 2055 g |
| Cobalt, Co | 7.1 μg | 10 μg | 71% | 39.4% | 141 g |
| Lithium, Li | 56.4 μg | ~ | |||
| Manganese, Mn | 0.2265 mg | 2 mg | 11.3% | 6.3% | 883 g |
| Naxaas, Cu | 195.2 μg | 1000 μg | 19.5% | 10.8% | 512 g |
| Molybdenum, Mo. | 11.4 μg | 70 μg | 16.3% | 9% | 614 g |
| Nickel, ni | 8.2 μg | ~ | |||
| Lead, Sn | 32.3 μg | ~ | |||
| Rubidium, Rb | 404.4 μg | ~ | |||
| Selenium, Haddii | 0.4 μg | 55 μg | 0.7% | 0.4% | 13750 g |
| Strontium, sr. | 3.3 μg | ~ | |||
| Titan, adiga | 0.8 μg | ~ | |||
| Fluorine, F | 51.4 μg | 4000 μg | 1.3% | 0.7% | 7782 g |
| Chrome, Kr | 11 μg | 50 μg | 22% | 12.2% | 455 g |
| Zinc, Zn | 1.7433 mg | 12 mg | 14.5% | 8% | 688 g |
| Zirconium, Zr | 0.4 μg | ~ | |||
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 10.2 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 2.1 g | ugu badnaan 100 г |
Qiimaha tamarta waa 180,3 kcal.
Digsi baradho ah ama roodhida baradhada oo hilib leh hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin B6 - 20%, fitamiin B12 - 36,7%, fitamiin PP - 20,3%, potassium - 23,9%, fosfooraska - 17,9%, cobalt - 71%, manganese - 11,3%, naxaas - 19,5%, molybdenum - 16,3%, chromium - 22%, zinc - 14,5%
- 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.
- 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.
- 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.
- 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.
- 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.
Waxa ku jira kalooriga iyo NAXDINTA KIIMIKADA EE DADWEYNAYAASHA DARIS
- 218 kCal
- 899 kCal
- 77 kCal
- 41 kCal
- 743 kCal
Tags: Sida loo kariyo, kalooriga ku jira 180,3 kcal, halabuurka kiimikada, qiimaha nafaqada, maxay yihiin fiitamiinnada, macdanta, habka karinta Baradhada digirta ama baradhada duudduuban oo hilib leh ama ka baxsan, cuntada, kaloriyada, nafaqooyinka