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 | 56 Kcal | 1684 Kcal | 3.3% | 5.9% | 3007 g |
| borotiin | 1.56 g | 76 g | 2.1% | 3.8% | 4872 g |
| Subagga | 0.22 g | 56 g | 0.4% | 0.7% | 25455 g |
| Karbo | 12.29 g | 219 g | 5.6% | 10% | 1782 g |
| Fiber diiriye | 2.1 g | 20 g | 10.5% | 18.8% | 952 g |
| Biyaha | 83.48 g | 2273 g | 3.7% | 6.6% | 2723 g |
| Ash | 0.35 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.037 mg | 1.5 mg | 2.5% | 4.5% | 4054 g |
| Vitamin B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 16.8% | 1059 g |
| Faytamiin B4, choline | 36.8 mg | 500 mg | 7.4% | 13.2% | 1359 g |
| Faytamiin B5, Pantothenic | 3.594 mg | 5 mg | 71.9% | 128.4% | 139 g |
| Faytamiin B6, pyridoxine | 0.159 mg | 2 mg | 8% | 14.3% | 1258 g |
| Faytamiin B9, folate | 21 µg | 400 mcg | 5.3% | 9.5% | 1905 |
| Faytamiin C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.5% | 30000 g |
| Faytamiin D, calciferol | 0.7 µg | 10 µg | 7% | 12.5% | 1429 g |
| Faytamiin D2, ergocalciferol | 0.7 µg | ~ | |||
| Vitamin PP, maya | 1.5 mg | 20 mg | 7.5% | 13.4% | 1333 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 117 mg | 2500 mg | 4.7% | 8.4% | 2137 g |
| Kaalshiyam, Ca | 3 mg | 1000 mg | 0.3% | 0.5% | 33333 g |
| Magnesium, mg | 14 mg | 400 mg | 3.5% | 6.3% | 2857 g |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.5% | 32500 g |
| Baaruud, S | 15.6 mg | 1000 mg | 1.6% | 2.9% | 6410 g |
| Fosfooraska, P | 29 mg | 800 mg | 3.6% | 6.4% | 2759 g |
| Macdanta | |||||
| Birta, Fe | 0.44 mg | 18 mg | 2.4% | 4.3% | 4091 g |
| Manganese, Mn | 0.204 mg | 2 mg | 10.2% | 18.2% | 980 g |
| Naxaas, Cu | 896 µg | 1000 mcg | 89.6% | 160% | 112 g |
| Selenium, Haddii | 24.8 µg | 55 mcg | 45.1% | 80.5% | 222 g |
| Zinc, Zn | 1.33 mg | 12 mg | 11.1% | 19.8% | 902 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono iyo disaccharides (sonkor) | 3.84 g | ugu badnaan 100 g | |||
| Aasaasiyada amino acids | |||||
| Arginine * | 0.089 g | ~ | |||
| valine | 0.067 g | ~ | |||
| Histidine * | 0.022 g | ~ | |||
| Isoleucine | 0.055 g | ~ | |||
| Leucine | 0.093 g | ~ | |||
| lysine | 0.047 g | ~ | |||
| methionine | 0.025 g | ~ | |||
| threonine | 0.068 g | ~ | |||
| Tryptophan | 0.004 g | ~ | |||
| phenylalanine | 0.067 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.078 g | ~ | |||
| Aspartic acid | 0.104 g | ~ | |||
| Glycine | 0.057 g | ~ | |||
| Glutamic acid | 0.353 g | ~ | |||
| Proline | 0.057 g | ~ | |||
| Serine | 0.069 g | ~ | |||
| Tyrosine | 0.044 g | ~ | |||
| cysteine | 0.027 g | ~ | |||
| Sterol (sterols) | |||||
| phytosterols | 4 mg | ~ | |||
| Campesterol | 4 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.05 g | ugu badnaan 18.7 g | |||
| 10: 0 Dabaysha | 0.004 g | ~ | |||
| 12: 0 Lauric | 0.002 g | ~ | |||
| 14: 0 Myristic | 0.004 g | ~ | |||
| 16: 0 Palmitic | 0.027 g | ~ | |||
| 18: 0 Gawaarida | 0.012 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.07 g | ugu yar 16.8 g | 0.4% | 0.7% | |
| 16: 1 Palmitoleic | 0.02 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.034 g | ~ | |||
| 22: 1 Erucic (omega-9) | 0.016 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.034 g | laga bilaabo 11.2-20.6 g | 0.3% | 0.5% | |
| 18: 2 Linoleic | 0.031 g | ~ | |||
| 18: 3 Linolenic | 0.003 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.003 g | laga bilaabo 0.9 illaa 3.7 g | 0.3% | 0.5% | |
| Omega-6 asiidh dufan ah | 0.031 g | laga bilaabo 4.7 illaa 16.8 g | 0.7% | 1.3% |
Qiimaha tamarta waa 56 kcal.
- koob koob = 145 g (81.2 kcal)
- 4 boqoshaada = 72 Gy (40.3 kcal)
Boqoshaada Shiitake waa la kariyaa, oo aan lahayn milix hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin B5 - 71,9%, naxaas - 89,6%, selenium - 45,1%, zinc wuxuu ahaa 11.1%
- Vitamin B5 waxay ku lug leedahay borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, isku-dhafnaanta dhowr hormoonno, haemoglobin, waxayna dhiirrigelisaa nuugista amino acids iyo sokorta ku jirta mindhicirka, waxay taageertaa shaqada kiliyaha adrenal La'aanta Pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubka xabka.
- copper waa qayb ka mid ah enzymes-ka leh waxqabad redox wuxuuna ku lug leeyahay dheef-shiid kiimikaadka birta, wuxuu kiciyaa nuugista borotiinka iyo karbohaydraytyada. Ku lug leh geedi socodka unugyada jidhka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa sameynta cilladaysan ee nidaamka wadnaha iyo horumarinta lafaha ee unugyada isku xirka dysplasia.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bani'aadamka, wuxuu leeyahay saameyn is-difaac, wuxuu ku lug leeyahay nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Bek (osteoarthritis oo leh cillad fara badan oo kala-goysyada, lafdhabarta, iyo xagjirnimada), cudurka Kesan (endemic cardiomyopathy), thrombasthenia oo la iska dhaxlo.
- Zinc waxaa lagu soo daray in ka badan 300 oo enzymes oo ku lug leh geeddi-socodka isku-dhafka iyo burburka kaarbohaydraytyada, borotiinnada, dufanka, asiidhyada nucleic iyo nidaaminta muujinta hiddo-wadayaal dhowr ah. Qaadashada oo aan ku filnayn waxay horseedaa dhiig yaraan, difaac yaraanta heerka labaad, cirrhosis ku dhaca beerka, cillad galmo, joogitaanka cilladaha uurjiifka. Daraasadihii ugu dambeeyay waxay shaaca ka qaadeen awooda qaadashada sare ee zinc inay jabiso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: Kalori 56 kcal, kiimikada ka kooban, qiimaha nafaqada, fiitamiinnada, macdanta marka loo eego boqoshaada Shiitake ee waxtar leh, la kariyey, milix la'aan, kalooriyaal, nafaqooyin, sifooyin faa'iido leh ee likaha Shiitake, la kariyey, milix la'aan