Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalka soo socda ayaa liis garaya waxyaabaha ay ka kooban yihiin nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) 100 grams qayb la cuni karo.
| Nafaqo | Number | Xeer ** | % caadi 100 g | % caadi ah 100 kcal | 100% caadiga ah |
| Kaloori | 30 Kcal | 1684 Kcal | 1.8% | 6% | 5613 g |
| borotiin | 1.76 g | 76 g | 2.3% | 7.7% | 4318 g |
| Subagga | 0.19 g | 56 g | 0.3% | 1% | 29474 g |
| Karbo | 2.79 g | 219 g | 1.3% | 4.3% | 7849 g |
| Fiber diiriye | 3.4 g | 20 g | 17% | 56.7% | 588 g |
| Biyaha | 90.69 g | 2273 g | 4% | 13.3% | 2506 g |
| Ash | 1.17 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 11 µg | 900 mcg | 1.2% | 4% | 8182 g |
| carotenes beta | 0.137 mg | 5 mg | 2.7% | 9% | 3650 |
| Lutein + Zeaxanthin | 331 µg | ~ | |||
| Fiitamiin B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 7% | 4688 g |
| Vitamin B2, riboflavin | 0.054 mg | 1.8 mg | 3% | 10% | 3333 g |
| Faytamiin B4, choline | 13.2 mg | 500 mg | 2.6% | 8.7% | 3788 g |
| Faytamiin B5, Pantothenic | 0.133 mg | 5 mg | 2.7% | 9% | 3759 g |
| Faytamiin B6, pyridoxine | 0.049 mg | 2 mg | 2.5% | 8.3% | 4082 g |
| Faytamiin B9, folate | 18 µg | 400 mcg | 4.5% | 15% | 2222 g |
| Faytamiin C, ascorbic | 3.1 mg | 90 mg | 3.4% | 11.3% | 2903 g |
| Faytamiin E, alfa tocopherol, TE | 0.03 mg | 15 mg | 0.2% | 0.7% | 50000 g |
| Faytamiin K, phylloquinone | 8 µg | 120 mcg | 6.7% | 22.3% | 1500 g |
| Vitamin PP, maya | 0.205 mg | 20 mg | 1% | 3.3% | 9756 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 109 mg | 2500 mg | 4.4% | 14.7% | 2294 g |
| Kaalshiyam, Ca | 29 mg | 1000 mg | 2.9% | 9.7% | 3448 g |
| Magnesium, mg | 15 mg | 400 mg | 3.8% | 12.7% | 2667 g |
| Sodium, Na | 334 mg | 1300 mg | 25.7% | 85.7% | 389 g |
| Baaruud, S | 17.6 mg | 1000 mg | 1.8% | 6% | 5682 g |
| Fosfooraska, P | 30 mg | 800 mg | 3.8% | 12.7% | 2667 g |
| Macdanta | |||||
| Birta, Fe | 0.99 mg | 18 mg | 5.5% | 18.3% | 1818 |
| Manganese, Mn | 0.382 mg | 2 mg | 19.1% | 63.7% | 524 g |
| Naxaas, Cu | 80 mcg | 1000 mcg | 8% | 26.7% | 1250 g |
| Selenium, Haddii | 2.1 µg | 55 mcg | 3.8% | 12.7% | 2619 g |
| Zinc, Zn | 0.27 mg | 12 mg | 2.3% | 7.7% | 4444 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono iyo disaccharides (sonkor) | 0.63 g | ugu badnaan 100 g | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.023 g | ugu badnaan 18.7 g | |||
| 16: 0 Palmitic | 0.021 g | ~ | |||
| 18: 0 Gawaarida | 0.003 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.014 g | ugu yar 16.8 g | 0.1% | 0.3% | |
| 18: 1 Oleic (omega-9) | 0.014 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.11 g | laga bilaabo 11.2-20.6 g | 1% | 3.3% | |
| 18: 2 Linoleic | 0.04 g | ~ | |||
| 18: 3 Linolenic | 0.071 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.071 g | laga bilaabo 0.9 illaa 3.7 g | 7.9% | 26.3% | |
| Omega-6 asiidh dufan ah | 0.04 g | laga bilaabo 4.7 illaa 16.8 g | 0.9% | 3% |
Qiimaha tamarta waa 30 kcal.
- koob = 245 garaam (73.5 kcal)
Digirta cagaaran Shellie, qasacadaysan hodan ku ah fiitamiinnada iyo macdanaha sida manganese - 19,1%
- manganese wuxuu ku lug leeyahay sameynta lafta iyo unugyada isku xira, waa qayb ka mid ah enzymes-yada ku lug leh dheef-shiid kiimikaad ee amino acids, carbohydrates, catecholamines; loo baahan yahay isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya dib u dhac ku yimaada koritaanka, cilladaha nidaamka taranka, kala-jajabnaanta lafaha, cilladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: qiimaha kalooriga ee 30 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta marka loo eego Digirta Shellie ee waxtarka leh, qasacadaysan, kaloriyo, nafaqooyin, sifooyin waxtar leh ee Digirta cagaaran Shellie, qasacadaysan