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Waxyaabaha ay ka kooban tahay Maraqa Spinach 1-184 mid kasta
Habka loo diyaariyo
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 | 42 kCal | 1684 kCal | 2.5% | 6% | 4010 g |
| borotiin | 1.9 g | 76 g | 2.5% | 6% | 4000 g |
| Subagga | 2 g | 56 g | 3.6% | 8.6% | 2800 g |
| Karbo | 4 g | 219 g | 1.8% | 4.3% | 5475 g |
| Fiilooyinka Alimentary | 0.6 g | 20 g | 3% | 7.1% | 3333 g |
| Biyaha | 89.8 g | 2273 g | 4% | 9.5% | 2531 g |
| Ash | 1.6 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 287 μg | 900 μg | 31.9% | 76% | 314 g |
| Retinol | 0.01 mg | ~ | |||
| carotenes beta | 1.66 mg | 5 mg | 33.2% | 79% | 301 g |
| Fiitamiin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 6.4% | 3750 g |
| Faytamiin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 13.3% | 1800 g |
| Faytamiin C, ascorbic | 6.8 mg | 90 mg | 7.6% | 18.1% | 1324 g |
| Faytamiin E, alfa tocopherol, TE | 0.8 mg | 15 mg | 5.3% | 12.6% | 1875 g |
| Vitamin PP, MAYA | 0.5 mg | 20 mg | 2.5% | 6% | 4000 g |
| niacin | 0.3 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 278 mg | 2500 mg | 11.1% | 26.4% | 899 g |
| Kaalshiyam, Ca | 61 mg | 1000 mg | 6.1% | 14.5% | 1639 g |
| Magnesium, mg | 33 mg | 400 mg | 8.3% | 19.8% | 1212 g |
| Sodium, Na | 268 mg | 1300 mg | 20.6% | 49% | 485 g |
| Fosfooraska, P | 104 mg | 800 mg | 13% | 31% | 769 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 4.2 mg | 18 mg | 23.3% | 55.5% | 429 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 2.4 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 1.6 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 5 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 1.3 g | ugu badnaan 18.7 г |
Qiimaha tamarta waa 42 kcal.
Spinach maraq shiidan 1-184 mid kasta hodan ku ah fiitamiinada iyo macdanta sida: fitamiin A-31,9%, beta-carotene-33,2%, potassium-11,1%, fosfooraska-13%, birta-23,3%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- B-carotene waa provitamin A wuxuuna leeyahay astaamo antioxidant ah. 6 mcg ee beta-carotene waxay u dhigantaa 1 mcg oo fitamiin A.
- 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.
Tags: Sida loo kariyo, kalooriga ku jira 42 kcal, halabuurka kiimikada, qiimaha nafaqada, maxay yihiin fiitamiinnada, macdanta, habka karinta maraqa isbinaajka, 1-184, karinta, kaloriyada, nafaqooyinka