Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Tebulo lotsatirali limatchula zomwe zili m'thupi (ma calories, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) mu magalamu 100 gawo lodyedwa.
Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
Kalori | 590 kcal | 1684 kcal | 35% | 5.9% | 285 ga |
Mapuloteni | 24 ga | 76 ga | 31.6% | 5.4% | 317 ga |
mafuta | 49.9 ga | 56 ga | 89.1% | 15.1% | 112 ga |
Zakudya | 15.23 ga | 219 ga | 7% | 1.2% | 1438 ga |
Zakudya za zakudya | 6.6 ga | 20 ga | 33% | 5.6% | 303 |
Water | 1.1 ga | 2273 ga | 206636 ga | ||
ash | 3.17 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.12 mg | 1.5 mg | 8% | 1.4% | 1250 ga |
Vitamini B2, Riboflavin | 0.11 mg | 1.8 mg | 6.1% | 1% | 1636 ga |
Vitamini B4, choline | 63.5 mg | 500 mg | 12.7% | 2.2% | 787 ga |
Vitamini B6, pyridoxine | 0.45 mg | 2 mg | 22.5% | 3.8% | 444 ga |
Vitamini B9, folate | 92 p | 400 mcg | 23% | 3.9% | 435 ga |
Vitamini E, alpha tocopherol, TE | 9.05 mg | 15 mg | 60.3% | 10.2% | 166 ga |
Vitamini K, phylloquinone | 0.6 p | 120 mcg | 0.5% | 0.1% | 20000 ga |
Vitamini PP, ayi | 13.69 mg | 20 mg | 68.5% | 11.6% | 146 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 747 mg | 2500 mg | 29.9% | 5.1% | 335 ga |
Calcium, CA | 41 mg | 1000 mg | 4.1% | 0.7% | 2439 ga |
Mankhwala a magnesium, mg | 159 mg | 400 mg | 39.8% | 6.7% | 252 ga |
Sodium, Na | 203 mg | 1300 mg | 15.6% | 2.6% | 640 ga |
Sulufule, S | 240 mg | 1000 mg | 24% | 4.1% | 417 ga |
Phosphorus, P. | 317 mg | 800 mg | 39.6% | 6.7% | 252 ga |
mchere | |||||
Iron, Faith | 1.9 mg | 18 mg | 10.6% | 1.8% | 947 ga |
Mkuwa, Cu | 515 p | 1000 mcg | 51.5% | 8.7% | 194 ga |
Selenium, Ngati | 7.5 p | 55 mcg | 13.6% | 2.3% | 733 ga |
Nthaka, Zn | 2.78 mg | 12 mg | 23.2% | 3.9% | 432 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 9.29 ga | zazikulu 100 g | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 7.716 ga | zazikulu 18.7 g | |||
12: 0 Zolemba | 0.022 ga | ~ | |||
14: 0 Zachinsinsi | 0.05 ga | ~ | |||
16: 0 Palmitic | 5.501 ga | ~ | |||
18: 0 Stearic | 2.143 ga | ~ | |||
Monounsaturated mafuta zidulo | 23.582 ga | Mphindi 16.8 g | 140.4% | 23.8% | |
18: 1 Oleic (Omega-9) | 22.964 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.618 ga | ~ | |||
Mafuta a Polyunsaturated acids | 14.363 ga | kuchokera 11.2-20.6 g | 100% | 16.9% | |
18: 2 Linoleic | 14.098 ga | ~ | |||
18: 3 Wachisoni | 0.078 ga | ~ | |||
20: 4 Arachidonic | 0.187 ga | ~ | |||
Omega-3 mafuta acids | 0.078 ga | kuchokera 0.9 mpaka 3.7 g | 8.7% | 1.5% | |
Omega-6 mafuta acids | 14.285 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 16.9% |
Mphamvu yake ndi ma calories 590.
- supuni = 16 g (94.4 kcal)
Peanut batala otsika. sodium olemera mu mavitamini ndi mchere monga: choline ndi 12.7%, vitamini B6 - 22,5%, vitamini B9 - 23%, vitamini E - 60,3%, vitamini PP - 68.5 peresenti, potaziyamu ndi 29.9%, magnesium - 39.8%. peresenti, phosphorous ndi 39.6%, mkuwa - 51,5%, selenium - 13,6%, zinki - 23,2%
- Choline ndi gawo la lecithin lomwe limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amtundu wa methyl, omwe amakhala ngati lipotropic factor.
- vitamini B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu dongosolo lamanjenje chapakati, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid zimathandizira pakupanga maselo ofiira, kusamalira magawo abwinobwino a homocysteine m'magazi. Kusakwanira kudya vitamini B6 kumayendera limodzi ndi kusowa kwa njala, kuwonongeka kwa khungu, kukula kwa zomwe zapezedwa, komanso kuchepa kwa magazi.
- vitamini B9 monga coenzyme yomwe imakhudzidwa ndi kagayidwe kake ka ma nucleic ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimalepheretsa kukula ndi magawano am'magazi, makamaka m'matumba othamanga kwambiri: mafupa, m'mimba epithelium, ndi zina zambiri. , kuperewera kwa zakudya m'thupi, kupunduka kobadwa nako, ndi zovuta zakukula kwa ana. Awonetsedwa Mgwirizano wamphamvu pakati pamiyeso ya folate, homocysteine komanso chiopsezo cha matenda amtima.
- vitamini E ali antioxidant katundu, wofunika kwa kugwira ntchito kwa zopangitsa kugonana, minofu mtima, ndi chilengedwe olimba a nembanemba selo. Pamene akusowa vitamini E anati hemolysis wa maselo ofiira, minyewa matenda.
- Vitamini PP imakhudzidwa ndi zochita za redox komanso kagayidwe kazinthu zamagetsi. Mavitamini osakwanira omwe amaphatikizidwa ndi kusokonezeka kwa khungu, m'mimba ndi m'mitsempha.
- Potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, electrolyte ndi acid bwino, imakhudzidwa ndikuchita zomwe zimakhudza mitsempha, kuwongolera kuthamanga kwa magazi.
- mankhwala enaake a imakhudzidwa ndi kagayidwe kabwino ka mphamvu ndi mapuloteni kaphatikizidwe, ma nucleic acid, imakhazikika pakhungu, ndikofunikira pakukhalitsa ndi homeostasis ya calcium, potaziyamu ndi sodium. Kulephera kwa magnesium kumabweretsa hypomagnesemia, kumawonjezera chiopsezo chokhala ndi matenda oopsa, matenda amtima.
- Phosphorus imakhudzidwa ndi zochitika zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, imayang'anira kuchuluka kwa asidi-zamchere, ndi gawo la phospholipids, nucleotides ndi nucleic acid zofunika kuti mafupa ndi mano azikhala ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox ndipo imakhudzidwa ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amakhudzidwa ndi momwe thupi lathu limagwirira ntchito ndi mpweya. Kuperewera kumawonetsedwa ndi kuwonongeka kwa mapangidwe a mtima ndi mafupa a kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chomwe chimakhala ndi zotsatira zoyeserera mthupi, chimakhudzidwa ndikuwongolera zochitika za mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Bek (osteoarthritis okhala ndi ziwalo zingapo, msana, ndi mafupa), Kesan (endemic cardiomyopathy), cholowa cha thrombasthenia.
- nthaka imaphatikizidwa ndi michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kulephera kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kwa kugonana, kupezeka kwa zovuta za mwana wosabadwayo. Kafukufuku waposachedwa awulula kuthekera kwa kuchuluka kwa zinc wochuluka kuti athetse kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 590 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza ndi Peanut batala otsika. sodium, zopatsa mphamvu, zakudya, opindulitsa katundu Peanut batala otsika. sodium