Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa calorie | Tsamba 569 | Tsamba 1684 | 33.8% | 5.9% | 296 ga |
Mapuloteni | 21.05 ga | 76 ga | 27.7% | 4.9% | 361 ga |
mafuta | 45.82 ga | 56 ga | 81.8% | 14.4% | 122 ga |
Zakudya | 17.25 ga | 219 ga | 7.9% | 1.4% | 1270 ga |
CHIKWANGWANI chamagulu | 10.3 ga | 20 ga | 51.5% | 9.1% | 194 ga |
Water | 1.79 ga | 2273 ga | 0.1% | 126983 ga | |
ash | 3.79 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 13 | Makilogalamu 900 | 1.4% | 0.2% | 6923 ga |
beta carotenes | 0.159 mg | 5 mg | 3.2% | 0.6% | 3145 ga |
Lutein + Zeaxanthin | Makilogalamu 1160 | ~ | |||
Vitamini B1, thiamine | 0.695 mg | 1.5 mg | 46.3% | 8.1% | 216 ga |
Vitamini B2, riboflavin | 0.234 mg | 1.8 mg | 13% | 2.3% | 769 ga |
Vitamini B4, choline | 71.4 mg | 500 mg | 14.3% | 2.5% | 700 ga |
Vitamini B5, pantothenic | 0.513 mg | 5 mg | 10.3% | 1.8% | 975 ga |
Vitamini B6, pyridoxine | 1.122 mg | 2 mg | 56.1% | 9.9% | 178 ga |
Vitamini B9, folate | Makilogalamu 51 | Makilogalamu 400 | 12.8% | 2.2% | 784 ga |
Vitamini C, ascorbic | 3 mg | 90 mg | 3.3% | 0.6% | 3000 ga |
Vitamini E, alpha tocopherol, TE | 2.17 mg | 15 mg | 14.5% | 2.5% | 691 ga |
beta tocopherol | 0.13 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 23.42 mg | ~ | |||
kutcheru | 0.55 mg | ~ | |||
Vitamini H, biotin | Makilogalamu 10 | Makilogalamu 50 | 20% | 3.5% | 500 ga |
Vitamini K, phylloquinone | Makilogalamu 13.2 | Makilogalamu 120 | 11% | 1.9% | 909 ga |
Vitamini PP, NO | 1.373 mg | 20 mg | 6.9% | 1.2% | 1457 ga |
betaine | 0.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 1007 mg | 2500 mg | 40.3% | 7.1% | 248 ga |
Calcium, CA | 107 mg | 1000 mg | 10.7% | 1.9% | 935 ga |
Pakachitsulo, Si | 50 mg | 30 mg | 166.7% | 29.3% | 60 ga |
Mankhwala a magnesium, mg | 109 mg | 400 mg | 27.3% | 4.8% | 367 ga |
Sodium, Na | 428 mg | 1300 mg | 32.9% | 5.8% | 304 ga |
Sulufule, S | 210.5 mg | 1000 mg | 21.1% | 3.7% | 475 ga |
Phosphorus, P. | 469 mg | 800 mg | 58.6% | 10.3% | 171 ga |
Mankhwala, Cl | 30 mg | 2300 mg | 1.3% | 0.2% | 7667 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 1500 | ~ | |||
Wopanga, B. | Makilogalamu 200 | ~ | |||
Vanadium, V | Makilogalamu 170 | ~ | |||
Iron, Faith | 4.03 mg | 18 mg | 22.4% | 3.9% | 447 ga |
Ayodini, ine | Makilogalamu 10 | Makilogalamu 150 | 6.7% | 1.2% | 1500 ga |
Cobalt, Co. | Makilogalamu 5 | Makilogalamu 10 | 50% | 8.8% | 200 ga |
Lifiyamu, Li | Makilogalamu 4.4 | ~ | |||
Manganese, Mn | 1.243 mg | 2 mg | 62.2% | 10.9% | 161 ga |
Mkuwa, Cu | Makilogalamu 1293 | Makilogalamu 1000 | 129.3% | 22.7% | 77 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 25 | Makilogalamu 70 | 35.7% | 6.3% | 280 ga |
Nickel, ndi | Makilogalamu 40 | ~ | |||
Rubidium, Rb | Makilogalamu 20.2 | ~ | |||
Selenium, Ngati | Makilogalamu 10 | Makilogalamu 55 | 18.2% | 3.2% | 550 ga |
Olimba, Sr. | Makilogalamu 200 | ~ | |||
Titan, inu | Makilogalamu 45 | ~ | |||
Zamadzimadzi, F | Makilogalamu 3.4 | Makilogalamu 4000 | 0.1% | 117647 ga | |
Chrome, Kr | Makilogalamu 6.9 | Makilogalamu 50 | 13.8% | 2.4% | 725 ga |
Nthaka, Zn | 2.34 mg | 12 mg | 19.5% | 3.4% | 513 ga |
Zirconium, Zr | Makilogalamu 35 | ~ | |||
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 1.38 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 7.74 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.25 ga | ~ | |||
Maltose | 0.13 ga | ~ | |||
sucrose | 7.09 ga | ~ | |||
fructose | 0.22 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 2.228 ga | ~ | |||
valine | 1.305 ga | ~ | |||
Mbiri * | 0.535 ga | ~ | |||
Isoleucine | 0.957 ga | ~ | |||
nyalugwe | 1.675 ga | ~ | |||
lysine | 1.189 ga | ~ | |||
methionine | 0.375 ga | ~ | |||
threonine | 0.714 ga | ~ | |||
tryptophan | 0.262 ga | ~ | |||
chithuvj | 1.14 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.016 ga | ~ | |||
Aspartic asidi | 1.968 ga | ~ | |||
Hydroxyprolines | 0.096 ga | ~ | |||
glycine | 1.054 ga | ~ | |||
Asidi a Glutamic | 4.49 ga | ~ | |||
Mapuloteni | 0.98 ga | ~ | |||
serine | 1.34 ga | ~ | |||
tyrosin | 0.531 ga | ~ | |||
Cysteine | 0.305 ga | ~ | |||
sterols | |||||
Masewera a Campesterol | 10 mg | ~ | |||
Wotsutsa | 2 mg | ~ | |||
beta sitosterol | 210 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.645 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.012 ga | ~ | |||
16: 0 Palmitic | 4.994 ga | ~ | |||
17-0 margarine | 0.011 ga | ~ | |||
18: 0 Stearin | 0.558 ga | ~ | |||
20:0 Chiarachinic | 0.033 ga | ~ | |||
22: 0 | 0.026 ga | ~ | |||
24:0 Lignoceric | 0.011 ga | ~ | |||
Monounsaturated mafuta zidulo | 24.534 ga | Mphindi 16.8 г | 146% | 25.7% | |
14:1 Miristoleic | 0.005 ga | ~ | |||
15: 1 Pentekoste | 0.009 ga | ~ | |||
16: 1 Palmitoleic | 0.464 ga | ~ | |||
17:1 Heptadecene | 0.02 ga | ~ | |||
18:1 Olein (omega-9) | 23.926 ga | ~ | |||
20: 1 Chidole (9) | 0.106 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.005 ga | ~ | |||
Mafuta a Polyunsaturated acids | 13.346 ga | kuchokera 11.2 mpaka 20.6 | 100% | 17.6% | |
18: 2 Linoleic | 13.125 ga | ~ | |||
18:2 Omega-6, cis, cis | 13.125 ga | ~ | |||
18: 3 Wachisoni | 0.212 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.212 ga | ~ | |||
20:3 Eicosatriene | 0.005 ga | ~ | |||
20:4 Arachidonic | 0.005 ga | ~ | |||
Omega-3 mafuta acids | 0.212 ga | kuchokera 0.9 mpaka 3.7 | 23.6% | 4.1% | |
Omega-6 mafuta acids | 13.135 ga | kuchokera 4.7 mpaka 16.8 | 100% | 17.6% |
Mphamvu ndi 569 kcal.
- chikho = 123 g (699.9 kCal)
- maso = 0.7 g (4 kCal)
- oz (maso 49) = 28.35 g (161.3 kCal)
Pistachios, mchere, wouma wokazinga mavitamini ndi michere yambiri monga: vitamini B1 - 46,3%, vitamini B2 - 13%, choline - 14,3%, vitamini B6 - 56,1%, vitamini B9 - 12,8%, vitamini E - 14,5, 20, 11%, vitamini H - 40,3%, vitamini K - 166,7%, potaziyamu - 27,3%, silicon - 58,6%, magnesium - 22,4%, phosphorus - 50%, chitsulo - 62,2 %, cobalt - 129,3%, manganese - 35,7%, mkuwa - 18,2%, molybdenum - 13,8%, selenium - 19,5%, chromium - XNUMX%, zinc - XNUMX%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- vitamini B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- vitamini E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- Vitamini H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: kalori okhutira 569 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe pistachios yamchere imathandizira, yowuma yowotcha, zopatsa thanzi, zofunikira, zothandiza mchere wa pistachios, wowuma wowuma