Contents
Waxyaabaha ay ka kooban yihiin dubitaanka qaabka guriga
| hilibka lo'da, 1 nooc | 216.0 (garaam) |
| baradho | 253.0 (garaam) |
| basasha | 30.0 (garaam) |
| dufanka xoolaha | 12.0 (garaam) |
| koollada yaanyada | 15.0 (garaam) |
Habka loo diyaariyo
Hilibka waxaa la gooyaa 2-4 xabbo oo miisaankeedu yahay 30-40 g, baradhada iyo basasha - jarjar, ka dibna hilibka iyo khudaarta ayaa si gooni ah loo shiilay. Hilibka la shiilay iyo khudaarta ayaa lagu dhejiyaa suxuunta lakabyada si ay u jiraan khudaar dusheeda iyo hoose ee hilibka, ku dar yaanyo saafi ah , milix, basbaas iyo maraq (alaabta waa in lagu daboolaa oo kaliya dareeraha), dabool iyo fuud ilaa inta jilicsan. 5-10 daqiiqo ka hor dhamaadka fuuq-baxa, dhig caleen bays ah. Dubidda waxaa lagu sii daayaa maraq iyo saxanka dhinaca ee dheryaha. Saxanka waa la karin karaa iyada oo aan lahayn yaanyo saafi ah
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 | 248 kCal | 1684 kCal | 14.7% | 5.9% | 679 g |
| borotiin | 16.2 g | 76 g | 21.3% | 8.6% | 469 g |
| Subagga | 13.8 g | 56 g | 24.6% | 9.9% | 406 g |
| Karbo | 15.7 g | 219 g | 7.2% | 2.9% | 1395 g |
| acids acids | 0.3 g | ~ | |||
| Fiilooyinka Alimentary | 1.7 g | 20 g | 8.5% | 3.4% | 1176 g |
| Biyaha | 137.3 g | 2273 g | 6% | 2.4% | 1655 g |
| Ash | 2 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 20 μg | 900 μg | 2.2% | 0.9% | 4500 g |
| Retinol | 0.02 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.7% | 1500 g |
| Faytamiin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.5% | 900 g |
| Faytamiin B4, choline | 42.5 mg | 500 mg | 8.5% | 3.4% | 1176 g |
| Faytamiin B5, pantothenic | 0.6 mg | 5 mg | 12% | 4.8% | 833 g |
| Faytamiin B6, pyridoxine | 0.5 mg | 2 mg | 25% | 10.1% | 400 g |
| Faytamiin B9, folate | 12.3 μg | 400 μg | 3.1% | 1.3% | 3252 g |
| Faytamiin B12, cobalamin | 1.6 μg | 3 μg | 53.3% | 21.5% | 188 g |
| Faytamiin C, ascorbic | 10.1 mg | 90 mg | 11.2% | 4.5% | 891 g |
| Faytamiin E, alfa tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 1.1% | 3750 g |
| Faytamiin H, biotin | 2 μg | 50 μg | 4% | 1.6% | 2500 g |
| Vitamin PP, MAYA | 5.6892 mg | 20 mg | 28.4% | 11.5% | 352 g |
| niacin | 3 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 810.9 mg | 2500 mg | 32.4% | 13.1% | 308 g |
| Kaalshiyam, Ca | 19.8 mg | 1000 mg | 2% | 0.8% | 5051 g |
| Magnesium, mg | 39.6 mg | 400 mg | 9.9% | 4% | 1010 g |
| Sodium, Na | 50.1 mg | 1300 mg | 3.9% | 1.6% | 2595 g |
| Baaruud, S | 205 mg | 1000 mg | 20.5% | 8.3% | 488 g |
| Fosfooraska, P | 204.9 mg | 800 mg | 25.6% | 10.3% | 390 g |
| Koloriin, Cl | 97.5 mg | 2300 mg | 4.2% | 1.7% | 2359 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 801.8 μg | ~ | |||
| Bohr, B. | 122.6 μg | ~ | |||
| Vanadium, V | 131.7 μg | ~ | |||
| Birta, Fe | 2.9 mg | 18 mg | 16.1% | 6.5% | 621 g |
| Iodine, I | 10.1 μg | 150 μg | 6.7% | 2.7% | 1485 g |
| Cobalt, Co | 10.1 μg | 10 μg | 101% | 40.7% | 99 g |
| Lithium, Li | 68 μg | ~ | |||
| Manganese, Mn | 0.2002 mg | 2 mg | 10% | 4% | 999 g |
| Naxaas, Cu | 267.1 μg | 1000 μg | 26.7% | 10.8% | 374 g |
| Molybdenum, Mo. | 15.6 μg | 70 μg | 22.3% | 9% | 449 g |
| Nickel, ni | 11.1 μg | ~ | |||
| Lead, Sn | 55.9 μg | ~ | |||
| Rubidium, Rb | 491.7 μg | ~ | |||
| Fluorine, F | 76.3 μg | 4000 μg | 1.9% | 0.8% | 5242 g |
| Chrome, Kr | 15.1 μg | 50 μg | 30.2% | 12.2% | 331 g |
| Zinc, Zn | 2.8009 mg | 12 mg | 23.3% | 9.4% | 428 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 12.8 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 2.9 g | ugu badnaan 100 г |
Qiimaha tamarta waa 248 kcal.
Dubi qaabka guriga fiitamiinada iyo macdanta hodanka ku ah sida: vitamin B2 – 11,1%, vitamin B5 – 12%, vitamin B6 – 25%, vitamin B12 – 53,3%, vitamin C – 11,2%, vitamin PP – 28,4 %, potassium - 32,4%, fosfooraska - 25,6%, birta - 16,1%, cobalt - 101%, copper - 26,7%, molybdenum - 22,3%, chromium - 30,2% zinc. - 23,3%
- 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 B5 wuxuu ka qayb qaataa borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, soo saarista tiro ka mid ah hormoonnada, haemoglobin, wuxuu dhiirrigeliyaa dhuuqista amino acids iyo sokorta ku jirta xiidmaha, wuxuu taageeraa shaqada kiliyaha adrenal-ka. La'aanta pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubabka xabka.
- 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.
- 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.
- 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.
- 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.
Kaloriyada iyo isku dhafka kiimikaad ee maaddooyinka cuntada la kariyo 100 g.
- 218 kCal
- 77 kCal
- 41 kCal
- 899 kCal
- 102 kCal
Tags: Sida loo kariyo, kaloriinta ku jirta 248 kcal, Halabuurka kiimikaad, qiimaha nafaqeynta, waa maxay fiitamiinnada, macdanta, habka cunto karinta Dubi qaabka guriga, cunto karinta, kalooriyada, nafaqooyinka