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 | 276 Kcal | 1684 Kcal | 16.4% | 5.9% | 610 g |
| borotiin | 22.51 g | 76 g | 29.6% | 10.7% | 338 g |
| Subagga | 19.97 g | 56 g | 35.7% | 12.9% | 280 g |
| Biyaha | 56.26 g | 2273 g | 2.5% | 0.9% | 4040 g |
| Ash | 1.21 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.2% | 1667 g |
| Vitamin B2, riboflavin | 0.24 mg | 1.8 mg | 13.3% | 4.8% | 750 g |
| Faytamiin B4, choline | 87.9 mg | 500 mg | 17.6% | 6.4% | 569 g |
| Faytamiin B5, Pantothenic | 0.7 mg | 5 mg | 14% | 5.1% | 714 g |
| Faytamiin B6, pyridoxine | 0.13 mg | 2 mg | 6.5% | 2.4% | 1538 g |
| Faytamiin B9, folate | 21 mcg | 400 mcg | 5.3% | 1.9% | 1905 |
| Faytamiin B12, cobalamin | 2.64 µg | 3 mg | 88% | 31.9% | 114 g |
| Faytamiin D, calciferol | 0.1 µg | 10 µg | 1% | 0.4% | 10000 g |
| Faytamiin D3, cholecalciferol | 0.1 µg | ~ | |||
| Faytamiin E, alfa-tocopherol, TE | 0.14 mg | 15 mg | 0.9% | 0.3% | 10714 g |
| Faytamiin K, phylloquinone, | 4.6 mcg | 120 mcg | 3.8% | 1.4% | 2609 g |
| Faytamiin PP | 6.15 mg | 20 mg | 30.8% | 11.2% | 325 g |
| Betain | 11.6 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 251 mg | 2500 mg | 10% | 3.6% | 996 g |
| Kaalshiyam, Ca | 20 mg | 1000 mg | 2% | 0.7% | 5000 g |
| Magnesium, mg | 23 mg | 400 mg | 5.8% | 2.1% | 1739 g |
| Sodium, Na | 66 mg | 1300 mg | 5.1% | 1.8% | 1970 |
| Baaruud, S | 225.1 mg | 1000 mg | 22.5% | 8.2% | 444 g |
| Fosfooraska, P | 184 mg | 800 mg | 23% | 8.3% | 435 g |
| Raadi xubno | |||||
| Birta, Fe | 1.97 mg | 18 mg | 10.9% | 3.9% | 914 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.4% | 9091 g |
| Naxaas, Cu | 108 mcg | 1000 mcg | 10.8% | 3.9% | 926 g |
| Selenium, Haddii | 26.2 mcg | 55 mcg | 47.6% | 17.2% | 210 g |
| Zinc, Zn | 5.23 mg | 12 mg | 43.6% | 15.8% | 229 g |
| Aasaasiyada amino acids | |||||
| Arginine * | 1.337 g | ~ | |||
| valine | 1.215 g | ~ | |||
| Histidine * | 0.713 g | ~ | |||
| Isoleucine | 1.086 g | ~ | |||
| Leucine | 1.751 g | ~ | |||
| lysine | 1.988 g | ~ | |||
| methionine | 0.578 g | ~ | |||
| threonine | 0.963 g | ~ | |||
| Tryptophan | 0.263 g | ~ | |||
| phenylalanine | 0.916 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 1.354 g | ~ | |||
| Aspartic acid | 1.981 g | ~ | |||
| Glycine | 1.099 g | ~ | |||
| Glutamic acid | 3.266 g | ~ | |||
| Proline | 0.944 g | ~ | |||
| Serine | 0.837 g | ~ | |||
| Tyrosine | 0.756 g | ~ | |||
| cysteine | 0.269 g | ~ | |||
| sterols (sterols) | |||||
| Cholesterol | 92 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 8.44 g | ugu badnaan 18.7 g | |||
| 10: 0 Dabaysha | 0.05 g | ~ | |||
| 12: 0 Lauric | 0.08 g | ~ | |||
| 14: 0 Myristic | 0.75 g | ~ | |||
| 16: 0 Palmitic | 4.3 g | ~ | |||
| 18: 0 Gawaarida | 2.68 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 8.17 g | ugu yar 16.8 g | 48.6% | 17.6% | |
| 16: 1 Palmitoleic | 0.58 g | ~ | |||
| 18: 1 Oleic (omega-9) | 7.34 g | ~ | |||
| Aysidooyinka dufanka badan leh | 1.62 g | laga bilaabo 11.2 illaa 20.6 g | 14.5% | 5.3% | |
| 18: 2 Linoleic | 1.19 g | ~ | |||
| 18: 3 Linolenic | 0.34 g | ~ | |||
| 20: 4 Arachidonic | 0.09 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.34 g | laga bilaabo 0.9 illaa 3.7 g | 37.8% | 13.7% | |
| Omega-6 asiidh dufan ah | 1.28 g | laga bilaabo 4.7 illaa 16.8 g | 27.2% | 9.9% |
Qiimaha tamarta waa 276 kalori.
- 3 oz = 85 g (234.6 kcal)
- gabal, la kariyey, marka laga reebo qashinka (ka soo baxa 1 lb hilib ceyriin ah oo leh qashin) = 269 g (742.4 kcal)
Wanka, garabka iyo garabka, dubay fiitamiinada iyo macdanta sida: vitamin B2 iyo 13.3 %, choline - 17,6 %, vitamin B5 - 14 %, vitamin B12 - 88 % vitamin PP - 30,8 %, fosfooraska - 23 %, selenium - 47.6 per senti, zinc iyo 43.6 %
- 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.
- choline waa qayb ka mid ah lecithin, wuxuu door ka ciyaaraa isku -darka iyo dheef -shiid kiimikaad ee fosfolipids -ka beerka, waa ilaha kooxaha methyl ee bilaashka ah, wuxuu u dhaqmaa sidii qodob lipotropic ah.
- Vitamin B5 wuxuu ku lug leeyahay borotiinka, baruurta, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, isku-dhafka hormoonnada qaarkood, haemoglobin, wuxuu kobciyaa dhuuqista amino acids iyo sokorta ku jirta mareenka xiidmaha, wuxuuna taageeraa shaqada kiliyaha adrenal. La'aanta Pantothenic acid waxay u horseedi kartaa nabarro maqaarka ah iyo xuubabka xabka.
- 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 ka qayb-qaata falcelinta redox ee dheef-shiid kiimikaadka tamarta. Qaadashada fiitamiinnada oo aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, mareenka caloosha iyo mindhicirka, iyo habdhiska dareenka.
- 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.
- 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 isku-darka iyo burburka kaarboohaydraytyada, borotiinnada, dufanka, asiidhyada nukliyeerka, iyo nidaaminta muujinta hiddo-wadayaal dhowr ah 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 geysaneyso horumarka dhiig yaraanta.
Calaamadda: kalooriyada - 276 kcal, halabuurka kiimikaad, qiimaha nafaqada, fitamiinada, macdanta waxtarka leh ee Wanka, garabka iyo garabka, la dubay, kalooriyada, nafaqooyinka, sifooyinka faa'iido leh ee Wanka, garabka iyo garabka, dubay.