Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada, iyo macdanta) 100 garaam oo ah qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadi 100 g | % caadiga ah 100 kcal | 100% caadiga ah |
| Kaloori | 150 Kcal | 1684 Kcal | 8.9% | 5.9% | 1123 g |
| borotiin | 29.45 g | 76 g | 38.8% | 25.9% | 258 g |
| Subagga | 2.67 g | 56 g | 4.8% | 3.2% | 2097 g |
| Biyaha | 65.9 g | 2273 g | 2.9% | 1.9% | 3449 g |
| Ash | 1.45 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.26 mg | 1.5 mg | 17.3% | 11.5% | 577 g |
| Vitamin B2, riboflavin | 0.73 mg | 1.8 mg | 40.6% | 27.1% | 247 g |
| Faytamiin B9, folate | 9 mcg | 400 mcg | 2.3% | 1.5% | 4444 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 372 mg | 2500 mg | 14.9% | 9.9% | 672 g |
| Kaalshiyam, Ca | 4 mg | 1000 mg | 0.4% | 0.3% | 25000 g |
| Magnesium, mg | 28 mg | 400 mg | 7% | 4.7% | 1429 g |
| Sodium, Na | 54 mg | 1300 mg | 4.2% | 2.8% | 2407 g |
| Baaruud, S | 294.5 mg | 1000 mg | 29.5% | 19.7% | 340 g |
| Fosfooraska, P | 210 mg | 800 mg | 26.3% | 17.5% | 381 g |
| Raadi xubno | |||||
| Birta, Fe | 4.2 mg | 18 mg | 23.3% | 15.5% | 429 |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.7% | 9091 g |
| Naxaas, Cu | 213 µg | 1000 mcg | 21.3% | 14.2% | 469 g |
| Selenium, Haddii | 12.9 mcg | 55 mcg | 23.5% | 15.7% | 426 g |
| Zinc, Zn | 1.68 mg | 12 mg | 14% | 9.3% | 714 g |
| Aasaasiyada amino acids | |||||
| Arginine * | 1.938 g | ~ | |||
| valine | 1.31 g | ~ | |||
| Histidine * | 1.401 g | ~ | |||
| Isoleucine | 1.126 g | ~ | |||
| Leucine | 2.489 g | ~ | |||
| lysine | 2.462 g | ~ | |||
| methionine | 0.838 g | ~ | |||
| threonine | 1.362 g | ~ | |||
| phenylalanine | 1.166 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 1.716 g | ~ | |||
| Aspartic acid | 2.79 g | ~ | |||
| Glycine | 1.323 g | ~ | |||
| Glutamic acid | 4.427 g | ~ | |||
| Proline | 1.349 g | ~ | |||
| Serine | 1.244 g | ~ | |||
| Tyrosine | 1.022 g | ~ | |||
| cysteine | 0.262 g | ~ | |||
| sterols (sterols) | |||||
| Cholesterol | 126 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Pasadena asiidh dufan ah | 0.97 g | ugu badnaan 18.7 g | |||
| 14: 0 Myristic | 0.03 g | ~ | |||
| 16: 0 Palmitic | 0.45 g | ~ | |||
| 18: 0 Gawaarida | 0.49 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.63 g | ugu yar 16.8 g | 3.8% | 2.5% | |
| 16: 1 Palmitoleic | 0.01 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.63 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.58 g | laga bilaabo 11.2 illaa 20.6 g | 5.2% | 3.5% | |
| 18: 2 Linoleic | 0.33 g | ~ | |||
| 18: 3 Linolenic | 0.1 g | ~ | |||
| 20: 4 Arachidonic | 0.16 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.1 g | laga bilaabo 0.9 illaa 3.7 g | 11.1% | 7.4% | |
| Omega-6 asiidh dufan ah | 0.49 g | laga bilaabo 4.7 illaa 16.8 g | 10.4% | 6.9% |
Qiimaha tamarta waa 150 kcal.
- 3 oz = 85 g (127.5 kcal)
- gabal, la kariyey (wax soo saar 1 rodol hilib ceyriin ah, oo aan laf lahayn) = 340 g (510 kcal)
Digaag, la dubay hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin B1 - 17,3%, fitamiin B2 - 40,6%, potassium - 14,9%, fosfooraska - 26,3%, birta - 23,3%, naxaas - 21,3 %, selenium - 23,5%, zinc - 14%
- Vitamin B1 waa qayb ka mid ah karbohaydraytka ugu muhiimsan iyo dheef-shiid kiimikaadka tamarta. Waxay jidhka siisaa tamar iyo walxo caag ah iyo dheef-shiid kiimikaad amino acids oo isku xidhan. La'aanta fiitamiinkani wuxuu horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheef-shiidka, iyo wadnaha iyo xididdada.
- Vitamin B2 wuxuu kaqeybqaataa falcelinta yareynta qiijiidinta wuxuuna kobciyaa midabada 'soo dhaweynta falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya ku xad gudubka xaaladda maqaarka, xuubka xabka, ku xadgudubka iftiinka, iyo aragga fiidnimada.
- potassium waa sheyga weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada, iyo dheelitirka elektaroolka, oo ku lug leh habsami u socodka dareenka, xakamaynta cadaadiska dhiigga.
- Fosfooraska wuxuu kaqeyb qaataa habab badan oo jir ahaaneed, oo ay kujirto dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa isku-dheelitirka acid-alkaline, qeyb kamid ah fosfooliidyada, nucleotides, iyo nucleic acids, oo lagama maarmaan u ah macdanta lafaha iyo ilkaha. Yaraanta ayaa keenta cunno yaraan, dhiig yaraan, rickets.
- Iron waxaa ku jira hawlo kala duwan oo borotiin ah, oo ay ku jiraan enzymes. Ku lug leh gaadiidka elektaroonigga, oksijiinku wuxuu bixiyaa koorso falcelin diimeed iyo firfircoonaan peroxidation. Isticmaalka oo aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobinuria atony of muruqyada muruqyada, daal, cardiomyopathy, atrophic gastritis.
- copper waa qayb ka mid ah enzymes leh firfircoonaan firfircoon oo ku lug leh dheef-shiid kiimikaadka birta waxayna kicisaa borotiinnada iyo nuugista karbohaydraytyada. Nidaamyada ku lug leh bixinta unugyada oksijiinta. Yaraanta waxaa muujiya cilladaha nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee bini'aadamka, wuxuu leeyahay saameyn is-difaac, wuxuu ku lug leeyahay nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Bek (osteoarthritis oo leh kala-bax wada jir ah, laf-dhabarka, iyo xag-jirnimada), Kesan (endemic cardiomyopathy), thrombasthenia oo la iska dhaxlo.
- Zinc waa qayb ka mid ah in ka badan 300 oo enzymes oo ku lug leh geeddi-socodka isku-dhafka iyo burburka kaarboohaydraytyada, borotiinnada, dufanka, asiidhyada nukliyeerka, iyo nidaaminta muujinta hiddo-wadaha dhawr. Qaadashada oo aan ku filnayn ayaa horseedda dhiig-yaraan, yaraanta heerka labaad ee jirka, cirrhosis-ka beerka, cillad galmo, joogitaanka cilladaha uurjiifka Cilmi baaris sanadihii la soo dhaafay ayaa shaaca ka qaaday in qiyaasta badan ee zinc ay carqaladeyn karto nuugista naxaasta sidaas darteedna ay gacan ka geysato horumarinta dhiig yaraanta.