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 | 201 Kcal | 1684 Kcal | 11.9% | 5.9% | 838 g |
| borotiin | 18.59 g | 76 g | 24.5% | 12.2% | 409 g |
| Subagga | 13.48 g | 56 g | 24.1% | 12% | 415 g |
| Biyaha | 67.64 g | 2273 g | 3% | 1.5% | 3360 g |
| Ash | 0.98 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.142 mg | 1.5 mg | 9.5% | 4.7% | 1056 g |
| Vitamin B2, riboflavin | 0.292 mg | 1.8 mg | 16.2% | 8.1% | 616 g |
| Faytamiin B5, Pantothenic | 0.495 mg | 5 mg | 9.9% | 4.9% | 1010 |
| Faytamiin B6, pyridoxine | 0.367 mg | 2 mg | 18.4% | 9.2% | 545 g |
| Faytamiin B12, cobalamin | 2.75 µg | 3 mg | 91.7% | 45.6% | 109 g |
| Faytamiin PP, | 5.06 mg | 20 mg | 25.3% | 12.6% | 395 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 301 mg | 2500 mg | 12% | 6% | 831 g |
| Kaalshiyam, Ca | 9 mg | 1000 mg | 0.9% | 0.4% | 11111 g |
| Magnesium, mg | 20 mg | 400 mg | 5% | 2.5% | 2000 |
| Sodium, Na | 75 mg | 1300 mg | 5.8% | 2.9% | 1733 g |
| Baaruud, S | 185.9 mg | 1000 mg | 18.6% | 9.3% | 538 g |
| Fosfooraska, P | 176 mg | 800 mg | 22% | 10.9% | 455 g |
| Raadi xubno | |||||
| Birta, Fe | 1.48 mg | 18 mg | 8.2% | 4.1% | 1216 |
| Manganese, Mn | 0.01 mg | 2 mg | 0.5% | 0.2% | 20000 g |
| Naxaas, Cu | 181 mcg | 1000 mcg | 18.1% | 9% | 552 g |
| Selenium, Haddii | 7.8 µg | 55 mcg | 14.2% | 7.1% | 705 g |
| Zinc, Zn | 4.04 mg | 12 mg | 33.7% | 16.8% | 297 g |
| Aasaasiyada amino acids | |||||
| Arginine * | 1.103 g | ~ | |||
| valine | 1.002 g | ~ | |||
| Histidine * | 0.589 g | ~ | |||
| Isoleucine | 0.898 g | ~ | |||
| Leucine | 1.445 g | ~ | |||
| lysine | 1.642 g | ~ | |||
| methionine | 0.476 g | ~ | |||
| threonine | 0.794 g | ~ | |||
| Tryptophan | 0.217 g | ~ | |||
| phenylalanine | 0.755 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 1.118 g | ~ | |||
| Aspartic acid | 1.636 g | ~ | |||
| Glycine | 0.907 g | ~ | |||
| Glutamic acid | 2.697 g | ~ | |||
| Proline | 0.779 g | ~ | |||
| Serine | 0.69 g | ~ | |||
| Tyrosine | 0.625 g | ~ | |||
| cysteine | 0.223 g | ~ | |||
| sterols (sterols) | |||||
| Cholesterol | 66 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 6.389 g | ugu badnaan 18.7 g | |||
| 10: 0 Dabaysha | 0.022 g | ~ | |||
| 12: 0 Lauric | 0.041 g | ~ | |||
| 14: 0 Myristic | 0.516 g | ~ | |||
| 15: 0 Pentadecanoic | 0.079 g | ~ | |||
| 16: 0 Palmitic | 3.053 g | ~ | |||
| 17: 0 Margarine | 0.203 g | ~ | |||
| 18: 0 Gawaarida | 2.45 g | ~ | |||
| 20: 0 Arachidic | 0.025 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 5.549 g | ugu yar 16.8 g | 33% | 16.4% | |
| 14: 1 Mirandolina | 0.023 g | ~ | |||
| 16: 1 Palmitoleic | 0.269 g | ~ | |||
| 18: 1 Oleic (omega-9) | 5.109 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.048 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.57 g | laga bilaabo 11.2 illaa 20.6 g | 5.1% | 2.5% | |
| 18: 2 Linoleic | 0.347 g | ~ | |||
| 18: 3 Linolenic | 0.164 g | ~ | |||
| 20: 4 Arachidonic | 0.059 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.164 g | laga bilaabo 0.9 illaa 3.7 g | 18.2% | 9.1% | |
| Omega-6 asiidh dufan ah | 0.406 g | laga bilaabo 4.7 illaa 16.8 g | 8.6% | 4.3% |
Qiimaha tamarta waa 201 kcal.
- oz = 28.35 g (57 kcal)
- 3 oz = 85 g (170.9 kcal)
- lb = 453.6 g (911.7 kcal)
Wanka, Australiyaanka, luul, caatada iyo baruurta la kala saari karo, ka jar 1/8 " baruur, ceeriin Fiitamiinada iyo macdanta hodanka ku ah sida: Vitamin B2 waa 16.2%, vitamin B6 - 18,4 %, vitamin B12 iyo 91.7 %, vitamin PP - 25,3 %, potassium 12 %, fosfooraska - 22 %, copper - 18,1 . 14,2%, selenium - 33,7%, zinc - XNUMX%
- 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.
- Vitamin B6 waxay ku lug leedahay ilaalinta jawaab celinta, hababka xakamaynta iyo kicinta nidaamka neerfaha ee bartamaha, isbeddelka amino acids, dheef-shiid kiimikaadka 'tryptophan', lipids, iyo nucleic acids ayaa gacan ka geysta sameynta caadiga ah ee unugyada dhiigga cas, si loo ilaaliyo heerarka caadiga ah ee homocysteine ee dhiig. Cunto yaraanta ayaa wehelisa qaadashada fiitamiin B6 oo aan ku filnayn, iyo cilladaha maqaarka, horumarka la helay, dhiig yaraanta.
- Vitamin B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waxay isku xiran yihiin fitamiino ku lug leh hematopoiesis. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama heerka sare ee yaraanta folate iyo dhiig yaraan, leukopenia, iyo thrombocytopenia.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiinnada oo aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, habka caloosha iyo mindhicirka.
- potassium waa sheyga weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada, iyo dheelitirka elektaroolka, ee ku lug leh dareenka dareemayaasha, iyo 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.
- 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 enzymes oo ku lug leh isku-dhafka iyo burburka karbohaydraytyada, borotiinada, dufanka, asiidhka nucleic-ka, iyo habaynta muujinta hiddo-wadaha dhowr ah. Qaadashada ku filan waxay keentaa dhiig-yaraan, difaaca jirka labaad, cirrhosis beerka, cillad galmo, joogitaanka cilladaha uurjiifka. Cilmi baaris la sameeyay sanadihii ugu dambeeyay ayaa shaaca ka qaaday in xaddi badan oo zinc ah ay carqaladeyn karto nuugista naxaasta oo sidaas awgeed gacan ka geysata korriinka dhiig-yaraanta fiican: kalooriyada 201 kcal, halabuurka kiimikaad, qiimaha nafaqada, fiitamiinnada, macdanta waxtarka leh ee Wanka, Australian, shank, caatada iyo baruurta la kala saari karo, jarjar ilaa 1/8 ″ dufan, kaloori ceeriin, nafaqooyin, sifooyinka faa'iidada leh ee Wanka, Australian, shank, caato iyo baruur kala go'an, googooyay ilaa 1/8 " baruur, ceeriin