Contents
Waxyaabaha ay ka kooban tahay Tamaandho lagu daray khudaar iyo bariis
| yaanyada | 150.0 (garaam) |
| karooto | 29.0 (garaam) |
| xidid dhir | 20.0 (garaam) |
| salad | 7.0 (garaam) |
| bariis | 30.0 (garaam) |
| ukunta digaagga | 5.0 (garaam) |
| farmaajo adag | 5.0 (garaam) |
| cream | 20.0 (garaam) |
| saliid gabbaldayaha | 10.0 (garaam) |
Habka loo diyaariyo
Ka soo saar xudunta yaanyada, ka dibna ku buuxi hilibka duqadda ah, ku rid weel dufan leh (2 g oo ka mid ah caadiga ah), kula saydhaa jiiska jiiska, kula saydhaa subagga iyo dubi (20-25 daqiiqo) Hilibka duqadda, karootada , xidid dhir, salad jarjar goglan, ku dhaaf qadar yar oo biyo ah saliid, karkari maraqa bariiska, ka dibna wax walba isku walaaq, ku dar cagaar jar jartey, dhir, la karkariyey galay ukun jar jartey.
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 | 118 kCal | 1684 kCal | 7% | 5.9% | 1427 g |
| borotiin | 2.3 g | 76 g | 3% | 2.5% | 3304 g |
| Subagga | 7.6 g | 56 g | 13.6% | 11.5% | 737 g |
| Karbo | 10.8 g | 219 g | 4.9% | 4.2% | 2028 g |
| acids acids | 0.3 g | ~ | |||
| Fiilooyinka Alimentary | 1.9 g | 20 g | 9.5% | 8.1% | 1053 g |
| Biyaha | 69.5 g | 2273 g | 3.1% | 2.6% | 3271 g |
| Ash | 1.1 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 1300 μg | 900 μg | 144.4% | 122.4% | 69 g |
| Retinol | 1.3 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 5.7% | 1500 g |
| Faytamiin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 3.3% | 2571 g |
| Faytamiin B4, choline | 23.4 mg | 500 mg | 4.7% | 4% | 2137 g |
| Faytamiin B5, pantothenic | 0.2 mg | 5 mg | 4% | 3.4% | 2500 g |
| Faytamiin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 8.5% | 1000 g |
| Faytamiin B9, folate | 13.8 μg | 400 μg | 3.5% | 3% | 2899 g |
| Faytamiin B12, cobalamin | 0.07 μg | 3 μg | 2.3% | 1.9% | 4286 g |
| Faytamiin C, ascorbic | 15.7 mg | 90 mg | 17.4% | 14.7% | 573 g |
| Faytamiin D, calciferol | 0.05 μg | 10 μg | 0.5% | 0.4% | 20000 g |
| Faytamiin E, alfa tocopherol, TE | 2.2 mg | 15 mg | 14.7% | 12.5% | 682 g |
| Faytamiin H, biotin | 2.6 μg | 50 μg | 5.2% | 4.4% | 1923 g |
| Vitamin PP, MAYA | 1.1818 mg | 20 mg | 5.9% | 5% | 1692 g |
| niacin | 0.8 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 239.3 mg | 2500 mg | 9.6% | 8.1% | 1045 g |
| Kaalshiyam, Ca | 49.2 mg | 1000 mg | 4.9% | 4.2% | 2033 g |
| Silicon, Haa | 145.1 mg | 30 mg | 483.7% | 409.9% | 21 g |
| Magnesium, mg | 28.9 mg | 400 mg | 7.2% | 6.1% | 1384 g |
| Sodium, Na | 57.1 mg | 1300 mg | 4.4% | 3.7% | 2277 g |
| Baaruud, S | 17.8 mg | 1000 mg | 1.8% | 1.5% | 5618 g |
| Fosfooraska, P | 78.2 mg | 800 mg | 9.8% | 8.3% | 1023 g |
| Koloriin, Cl | 61.7 mg | 2300 mg | 2.7% | 2.3% | 3728 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 141.8 μg | ~ | |||
| Bohr, B. | 108.4 μg | ~ | |||
| Vanadium, V | 57.5 μg | ~ | |||
| Birta, Fe | 1 mg | 18 mg | 5.6% | 4.7% | 1800 g |
| Iodine, I | 2.9 μg | 150 μg | 1.9% | 1.6% | 5172 g |
| Cobalt, Co | 4.7 μg | 10 μg | 47% | 39.8% | 213 g |
| Lithium, Li | 1.3 μg | ~ | |||
| Manganese, Mn | 0.529 mg | 2 mg | 26.5% | 22.5% | 378 g |
| Naxaas, Cu | 141.8 μg | 1000 μg | 14.2% | 12% | 705 g |
| Molybdenum, Mo. | 9.3 μg | 70 μg | 13.3% | 11.3% | 753 g |
| Nickel, ni | 14.1 μg | ~ | |||
| Rubidium, Rb | 92 μg | ~ | |||
| Selenium, Haddii | 2.4 μg | 55 μg | 4.4% | 3.7% | 2292 g |
| Fluorine, F | 27.4 μg | 4000 μg | 0.7% | 0.6% | 14599 g |
| Chrome, Kr | 3.6 μg | 50 μg | 7.2% | 6.1% | 1389 g |
| Zinc, Zn | 0.4752 mg | 12 mg | 4% | 3.4% | 2525 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 6.6 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 3.1 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 9.5 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 118 kcal.
Tamaandho lagu daray khudaar iyo bariis fiitamiinada iyo macdanta hodanka ku ah sida: vitamin A – 144,4%, vitamin C – 17,4%, vitamin E – 14,7%, silicon – 483,7%, cobalt – 47%, manganese – 26,5% Naxaas - 14,2%, molybdenum - 13,3%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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.
- 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.
- Silicon waxaa lagu daraa qayb ahaan qaab dhismeedka glycosaminoglycans waxayna kicisaa iskuxirka kolajka.
- 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.
Waxyaabaha kalooriga ah iyo walxaha kiimikaad ee maaddooyinka cuntada lagu kariyo Tamaandho lagu daray khudaar iyo bariis 100 g.
- 24 kCal
- 35 kCal
- 51 kCal
- 16 kCal
- 333 kCal
- 157 kCal
- 364 kCal
- 162 kCal
- 899 kCal
Tags: Sida loo kariyo, kaloriinta 118 kcal, Halabuurka kiimikada, qiimaha nafaqada, waxa fiitamiinada, macdanta, habka karinta Tamaandho ka buuxsamay khudaarta iyo bariiska, cunto karinta, calories, nafaqooyinka.