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 | 343 kCal | 1684 kCal | 20.4% | 5.9% | 491 g |
| borotiin | 7.02 g | 76 g | 9.2% | 2.7% | 1083 g |
| Subagga | 1.75 g | 56 g | 3.1% | 0.9% | 3200 g |
| Karbo | 72.88 g | 219 g | 33.3% | 9.7% | 300 g |
| Fiilooyinka Alimentary | 1.8 g | 20 g | 9% | 2.6% | 1111 g |
| Biyaha | 10.76 g | 2273 g | 0.5% | 0.1% | 21125 g |
| Ash | 5.79 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 9 μg | 900 μg | 1% | 0.3% | 10000 g |
| Lutein + Zeaxanthin | 1 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.395 mg | 1.5 mg | 26.3% | 7.7% | 380 g |
| Faytamiin B2, riboflavin | 0.128 mg | 1.8 mg | 7.1% | 2.1% | 1406 g |
| Faytamiin B4, choline | 8.5 mg | 500 mg | 1.7% | 0.5% | 5882 g |
| Faytamiin B6, pyridoxine | 0.58 mg | 2 mg | 29% | 8.5% | 345 g |
| Faytamiin B9, folate | 219 μg | 400 μg | 54.8% | 16% | 183 g |
| Faytamiin E, alfa tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 0.5% | 6000 g |
| Faytamiin K, phylloquinone | 0.6 μg | 120 μg | 0.5% | 0.1% | 20000 g |
| Vitamin PP, MAYA | 3.509 mg | 20 mg | 17.5% | 5.1% | 570 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 801 mg | 2500 mg | 32% | 9.3% | 312 g |
| Kaalshiyam, Ca | 35 mg | 1000 mg | 3.5% | 1% | 2857 g |
| Magnesium, mg | 112 mg | 400 mg | 28% | 8.2% | 357 g |
| Sodium, Na | 1316 mg | 1300 mg | 101.2% | 29.5% | 99 g |
| Baaruud, S | 70.2 mg | 1000 mg | 7% | 2% | 1425 g |
| Fosfooraska, P | 174 mg | 800 mg | 21.8% | 6.4% | 460 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 2.53 mg | 18 mg | 14.1% | 4.1% | 711 g |
| Naxaas, Cu | 272 μg | 1000 μg | 27.2% | 7.9% | 368 g |
| Selenium, Haddii | 10.6 μg | 55 μg | 19.3% | 5.6% | 519 g |
| Zinc, Zn | 1.21 mg | 12 mg | 10.1% | 2.9% | 992 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 1.75 g | ugu badnaan 100 г | |||
| Noocyada dufanka leh ee iskujira | 0.43 g | daqiiqo 16.8 г | 2.6% | 0.8% | |
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18:1 Olein (omega-9) | 0.426 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.002 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.833 g | ka 11.2 in 20.6 | 7.4% | 2.2% | |
| 18: 2 linoleic | 0.4 g | ~ | |||
| 18: 3 Linolenic | 0.427 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.001 g | ~ | |||
| 20: 4 Arachidonic | 0.004 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.429 g | ka 0.9 in 3.7 | 47.7% | 13.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 g | ~ | |||
| Omega-6 asiidh dufan ah | 0.405 g | ka 4.7 in 16.8 | 8.6% | 2.5% |
Qiimaha tamarta waa 343 kcal.
- koob (1 NLEA qaadasho) = 62 g (212.7 kCal)
Bariis jaalle ah oo leh dhir udgoon, isku dar qallalan hodan ku ah fiitamiinnada iyo macdanaha sida: fiitamiin B1 - 26,3%, fiitamiin B6 - 29%, fiitamiin B9 - 54,8%, fiitamiin PP - 17,5%, potassium - 32%, magnesium - 28%, fosfooraska - 21,8%, birta - 14,1%, maar - 27,2%, selenium - 19,3%
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- Vitamin B6 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- Vitamin B6 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- 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.
- magnesium wuxuu ka qayb qaataa dheef-shiid kiimikaadka, isku-darka borotiinnada, asiidhka nukliyeerka, wuxuu saameyn xasilloon ku leeyahay xuubabka, waxaa lagama maarmaan ah in la ilaaliyo homeostasis ee kaalshiyamka, kaalshiyamka iyo sodium. Maqnaanshaha magnesium wuxuu keenaa hypomagnesemia, halista sii kordheysa ee ah inuu ku dhaco dhiig-kar, wadne xanuun.
- 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.
- copper waa qayb ka mid ah enzymes leh firfircooni firfircoon oo ku lug leh dheef-shiid kiimikaadka birta, waxay kicisaa nuugista borotiinka iyo karbohaydraytyada. Wuxuu ka qayb qaataa geeddi-socodka bixinta unugyada jirka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa cilado ku yimid sameynta nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bini'aadamka, wuxuu leeyahay saameyn immunomodulatory, wuxuu ka qaybqaataa nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Beck (osteoarthritis oo leh cilado fara badan oo kala-goysyada, lafdhabarta iyo xagjirnimada), cudurka Keshan (endemic myocardiopathy), thrombastenia la iska dhaxlo.
Tags: waxa ku jira kalooriga 343 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faa'iido u leh bariiska huruudda leh ee dhir udgoon, isku darka qalalan, kalooriyada, nafaqooyinka, sifooyinka waxtarka leh Bariiska jaalaha ah ee dhir udgoon, isku qasan