Waxyaabaha ay ka kooban Baradhadu caano ku jirto
| baradho | 140.0 (garaam) |
| lo'da caanaha | 57.0 (garaam) |
| subagga | 8.0 (garaam) |
Habka loo diyaariyo
U jar baradho diirran oo diir ah xabadaha waaweyn, ku dhex dar qaybo yaryar oo ku jira baaquli biyo karkaraya, isku kari ilaa 10 daqiiqo. Ka dib biyaha waa la miirayaa, baradhada waxaa lagu shubaa caano kulul oo la kariyey, la cusbayn oo la kariyey ilaa ay jilicsan tahay Intaas ka dib, dhig qayb (50% caadiga ah) saliidda oo isku kari karkari. Qalalan subagga, waxaad ku rushaysaa kartaa geedo yaryar.
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 | 97.6 kCal | 1684 kCal | 5.8% | 5.9% | 1725 g |
| borotiin | 2.8 g | 76 g | 3.7% | 3.8% | 2714 g |
| Subagga | 4.7 g | 56 g | 8.4% | 8.6% | 1191 g |
| Karbo | 11.8 g | 219 g | 5.4% | 5.5% | 1856 g |
| acids acids | 0.2 g | ~ | |||
| Fiilooyinka Alimentary | 1.4 g | 20 g | 7% | 7.2% | 1429 g |
| Biyaha | 104.4 g | 2273 g | 4.6% | 4.7% | 2177 g |
| Ash | 1.3 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 60 μg | 900 μg | 6.7% | 6.9% | 1500 g |
| Retinol | 0.06 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 6.9% | 1500 g |
| Faytamiin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 5.7% | 1800 g |
| Faytamiin B4, choline | 6.6 mg | 500 mg | 1.3% | 1.3% | 7576 g |
| Faytamiin B5, pantothenic | 0.3 mg | 5 mg | 6% | 6.1% | 1667 g |
| Faytamiin B6, pyridoxine | 0.3 mg | 2 mg | 15% | 15.4% | 667 g |
| Faytamiin B9, folate | 7.8 μg | 400 μg | 2% | 2% | 5128 g |
| Faytamiin B12, cobalamin | 0.1 μg | 3 μg | 3.3% | 3.4% | 3000 g |
| Faytamiin C, ascorbic | 12.2 mg | 90 mg | 13.6% | 13.9% | 738 g |
| Faytamiin D, calciferol | 0.02 μg | 10 μg | 0.2% | 0.2% | 50000 g |
| Faytamiin E, alfa tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 1.3% | 7500 g |
| Faytamiin H, biotin | 1 μg | 50 μg | 2% | 2% | 5000 g |
| Vitamin PP, MAYA | 1.4648 mg | 20 mg | 7.3% | 7.5% | 1365 g |
| niacin | 1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 494.5 mg | 2500 mg | 19.8% | 20.3% | 506 g |
| Kaalshiyam, Ca | 41.8 mg | 1000 mg | 4.2% | 4.3% | 2392 g |
| Magnesium, mg | 22.8 mg | 400 mg | 5.7% | 5.8% | 1754 g |
| Sodium, Na | 15.8 mg | 1300 mg | 1.2% | 1.2% | 8228 g |
| Baaruud, S | 32.3 mg | 1000 mg | 3.2% | 3.3% | 3096 g |
| Fosfooraska, P | 78 mg | 800 mg | 9.8% | 10% | 1026 g |
| Koloriin, Cl | 74.2 mg | 2300 mg | 3.2% | 3.3% | 3100 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 666.9 μg | ~ | |||
| Bohr, B. | 87.3 μg | ~ | |||
| Vanadium, V | 113.2 μg | ~ | |||
| Birta, Fe | 0.8 mg | 18 mg | 4.4% | 4.5% | 2250 g |
| Iodine, I | 6.3 μg | 150 μg | 4.2% | 4.3% | 2381 g |
| Cobalt, Co | 4 μg | 10 μg | 40% | 41% | 250 g |
| Lithium, Li | 58.5 μg | ~ | |||
| Manganese, Mn | 0.1309 mg | 2 mg | 6.5% | 6.7% | 1528 g |
| Naxaas, Cu | 109.7 μg | 1000 μg | 11% | 11.3% | 912 g |
| Molybdenum, Mo. | 7.4 μg | 70 μg | 10.6% | 10.9% | 946 g |
| Nickel, ni | 3.8 μg | ~ | |||
| Lead, Sn | 3.6 μg | ~ | |||
| Rubidium, Rb | 379.8 μg | ~ | |||
| Selenium, Haddii | 0.5 μg | 55 μg | 0.9% | 0.9% | 11000 g |
| Strontium, sr. | 4.7 μg | ~ | |||
| Fluorine, F | 28.3 μg | 4000 μg | 0.7% | 0.7% | 14134 g |
| Chrome, Kr | 8.1 μg | 50 μg | 16.2% | 16.6% | 617 g |
| Zinc, Zn | 0.3873 mg | 12 mg | 3.2% | 3.3% | 3098 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 9.6 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 2.2 g | ugu badnaan 100 г |
Qiimaha tamarta waa 97,6 kcal.
Baradhadu caano ku jirto hodan ku ah fiitamiinnada iyo macdanaha sida: fiitamiin B6 - 15%, fiitamiin C - 13,6%, potassium - 19,8%, kobal - 40%, naxaas - 11%, chromium - 16,2%
- 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 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.
- 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.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- 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.
- 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 iskudhiska kiimikada ee nafaqaynta nafaqada Baradho caano ku jirta PER 100 g
- 77 kCal
- 60 kCal
- 661 kCal
Tags: Sida loo kariyo, kalori ka kooban 97,6 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanta, habka wax loo kariyo Baradhadu caano ku jirto, karinta, kalooriyada, nafaqooyinka