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 | 650 kcal | 1684 kcal | 38.6% | 5.9% | 259 ga |
Mapuloteni | 24.8 ga | 76 ga | 32.6% | 5% | 306 ga |
mafuta | 54.89 ga | 56 ga | 98% | 15.1% | 102 ga |
Zakudya | 6.43 ga | 219 ga | 2.9% | 0.4% | 3406 ga |
Zakudya za zakudya | 7.8 ga | 20 ga | 39% | 6% | 256 ga |
Water | 1.93 ga | 2273 ga | 0.1% | 117772 ga | |
ash | 4.15 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.116 mg | 1.5 mg | 7.7% | 1.2% | 1293 ga |
Vitamini B2, Riboflavin | 0.122 mg | 1.8 mg | 6.8% | 1% | 1475 ga |
Vitamini B4, choline | 67.4 mg | 500 mg | 13.5% | 2.1% | 742 ga |
Vitamini B5, Pantothenic | 1.229 mg | 5 mg | 24.6% | 3.8% | 407 ga |
Vitamini B6, pyridoxine | 0.471 mg | 2 mg | 23.6% | 3.6% | 425 ga |
Vitamini B9, folate | 144 p | 400 mcg | 36% | 5.5% | 278 ga |
Vitamini E, alpha tocopherol, TE | 8.06 mg | 15 mg | 53.7% | 8.3% | 186 ga |
Vitamini K, phylloquinone | 0.6 p | 120 mcg | 0.5% | 0.1% | 20000 ga |
Vitamini PP, ayi | 16.385 mg | 20 mg | 81.9% | 12.6% | 122 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 818 mg | 2500 mg | 32.7% | 5% | 306 ga |
Calcium, CA | 72 mg | 1000 mg | 7.2% | 1.1% | 1389 ga |
Mankhwala a magnesium, mg | 164 mg | 400 mg | 41% | 6.3% | 244 ga |
Sodium, Na | 292 mg | 1300 mg | 22.5% | 3.5% | 445 ga |
Sulufule, S | 248 mg | 1000 mg | 24.8% | 3.8% | 403 ga |
Phosphorus, P. | 350 mg | 800 mg | 43.8% | 6.7% | 229 ga |
mchere | |||||
Iron, Faith | 2.84 mg | 18 mg | 15.8% | 2.4% | 634 ga |
Manganese, Mn | 1.979 mg | 2 mg | 99% | 15.2% | 101 ga |
Mkuwa, Cu | 760 p | 1000 mcg | 76% | 11.7% | 132 ga |
Selenium, Ngati | 9.1 p | 55 mcg | 16.5% | 2.5% | 604 ga |
Nthaka, Zn | 3.51 mg | 12 mg | 29.3% | 4.5% | 342 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 6.35 ga | zazikulu 100 g | |||
Mafuta amchere | |||||
Mafuta a TRANS | 0.16 ga | zazikulu 1.9 g | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 10.22 ga | zazikulu 18.7 g | |||
12: 0 Zolemba | 0.207 ga | ~ | |||
14: 0 Zachinsinsi | 0.058 ga | ~ | |||
16: 0 Palmitic | 7.073 ga | ~ | |||
18: 0 Stearic | 0.797 ga | ~ | |||
Monounsaturated mafuta zidulo | 26.997 ga | Mphindi 16.8 g | 160.7% | 24.7% | |
18: 1 Oleic (Omega-9) | 26.075 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.922 ga | ~ | |||
Mafuta a Polyunsaturated acids | 16.266 ga | kuchokera 11.2-20.6 g | 100% | 15.4% | |
18: 2 Linoleic | 16.175 ga | ~ | |||
18: 3 Wachisoni | 0.091 ga | ~ | |||
Omega-3 mafuta acids | 0.091 ga | kuchokera 0.9 mpaka 3.7 g | 10.1% | 1.6% | |
Omega-6 mafuta acids | 16.175 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 15.4% |
Mphamvu ndi 650 kcal.
- 2 tbsp = 31 g (201.5 kcal)
Peanut batala, pasitala-kufalikira, ndi otsika okhutira. shuga ali ndi mavitamini ndi mchere monga: choline - 13,5%, vitamini B5 - 24,6%, vitamini B6 - 23,6%, vitamini B9 - 36%, vitamini E - 53,7%, vitamini PP - 81,9 32,7%, potaziyamu - 41%, magnesium - 43,8%, phosphorous - 15,8%, chitsulo - 99%, manganese - 76%, mkuwa - 16.5%, selenium ndi 29.3%, zinki - XNUMX%.
- 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 B5 Amakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka cholesterol, kaphatikizidwe ka mahomoni angapo, hemoglobin, komanso amalimbikitsa kuyamwa kwa amino acid ndi shuga m'matumbo, kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- 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.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Kutenga nawo mayendedwe a ma elekitironi, mpweya, amalola kutuluka kwa zochita za redox komanso kuyambitsa kwa peroxidation. Kudya osakwanira kumabweretsa kuchepa magazi hypochromic, myoglobinaemia atonia wa chigoba minofu, kutopa, cardiomyopathy, matenda atrophic gastritis.
- Manganese amatenga nawo gawo pakupanga mafupa ndi minofu yolumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; ofunikira kaphatikizidwe wa cholesterol ndi ma nucleotide. Kumwa osakwanira limodzi ndi kukula m'mbuyo, matenda a ziwalo zoberekera, kuchuluka fragility fupa, matenda a zimam'patsa ndi zamadzimadzi kagayidwe.
- 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 650 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza, Peanut batala, pasitala-kufalikira, ndi okhutira wafupika. shuga, zopatsa mphamvu, zakudya, opindulitsa katundu Peanut batala, pasitala-kufalikira, ndi kuchepetsedwa zili. shuga