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 | 589 kcal | 1684 kcal | 35% | 5.9% | 286 ga |
Mapuloteni | 24.06 ga | 76 ga | 31.7% | 5.4% | 316 ga |
mafuta | 49.94 ga | 56 ga | 89.2% | 15.1% | 112 ga |
Zakudya | 13.57 ga | 219 ga | 6.2% | 1.1% | 1614 ga |
Zakudya za zakudya | 8 ga | 20 ga | 40% | 6.8% | 250 ga |
Water | 1.14 ga | 2273 ga | 0.1% | 199386 ga | |
ash | 3.29 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.106 mg | 1.5 mg | 7.1% | 1.2% | 1415 ga |
Vitamini B2, Riboflavin | 0.111 mg | 1.8 mg | 6.2% | 1.1% | 1622 ga |
Vitamini B4, choline | 61.3 mg | 500 mg | 12.3% | 2.1% | 816 ga |
Vitamini B5, Pantothenic | 1.118 mg | 5 mg | 22.4% | 3.8% | 447 ga |
Vitamini B6, pyridoxine | 0.418 mg | 2 mg | 20.9% | 3.5% | 478 ga |
Vitamini B9, folate | 92 p | 400 mcg | 23% | 3.9% | 435 ga |
Vitamini E, alpha tocopherol, TE | 6.3 mg | 15 mg | 42% | 7.1% | 238 ga |
beta tocopherol | 0.22 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 7.98 mg | ~ | |||
Tocopherol Delta | 0.73 mg | ~ | |||
Vitamini K, phylloquinone | 0.5 p | 120 mcg | 0.4% | 0.1% | 24000 ga |
Vitamini PP, ayi | 13.696 mg | 20 mg | 68.5% | 11.6% | 146 ga |
betaine | 1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 745 mg | 2500 mg | 29.8% | 5.1% | 336 ga |
Calcium, CA | 45 mg | 1000 mg | 4.5% | 0.8% | 2222 ga |
Mankhwala a magnesium, mg | 160 mg | 400 mg | 40% | 6.8% | 250 ga |
Sodium, Na | 17 mg | 1300 mg | 1.3% | 0.2% | 7647 ga |
Sulufule, S | 240.6 mg | 1000 mg | 24.1% | 4.1% | 416 ga |
Phosphorus, P. | 319 mg | 800 mg | 39.9% | 6.8% | 251 ga |
mchere | |||||
Iron, Faith | 1.9 mg | 18 mg | 10.6% | 1.8% | 947 ga |
Manganese, Mn | 1.8 mg | 2 mg | 90% | 15.3% | 111 ga |
Mkuwa, Cu | 578 p | 1000 mcg | 57.8% | 9.8% | 173 ga |
Selenium, Ngati | 8.2 p | 55 mcg | 14.9% | 2.5% | 671 ga |
Zamadzimadzi, F | 3.1 p | 4000 mg | 0.1% | 129032 ga | |
Nthaka, Zn | 2.79 mg | 12 mg | 23.3% | 4% | 430 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 4.93 ga | ~ | |||
Mono ndi disaccharides (shuga) | 8.41 ga | zazikulu 100 g | |||
Shuga (dextrose) | 4.22 ga | ~ | |||
sucrose | 4.19 ga | ~ | |||
Amino acid ofunikira | |||||
Arginine * | 2.731 ga | ~ | |||
valine | 0.772 ga | ~ | |||
Mbiri * | 0.55 ga | ~ | |||
Isoleucine | 0.608 ga | ~ | |||
Leucine | 1.525 ga | ~ | |||
lysine | 0.671 ga | ~ | |||
methionine | 0.262 ga | ~ | |||
threonine | 0.518 ga | ~ | |||
Tryptophan | 0.228 ga | ~ | |||
phenylalanine | 1.185 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.903 ga | ~ | |||
Aspartic asidi | 3.012 ga | ~ | |||
Hydroxyprolines | 0.04 ga | ~ | |||
Glycine | 1.417 ga | ~ | |||
Asidi a Glutamic | 5.023 ga | ~ | |||
Mapuloteni | 1.389 ga | ~ | |||
Serine | 1.461 ga | ~ | |||
Tyrosine | 0.818 ga | ~ | |||
Cysteine | 0.226 ga | ~ | |||
Sterol (sterols) | |||||
Masewera a Campesterol | 15 mg | ~ | |||
Wotsutsa | 11 mg | ~ | |||
beta sitosterol | 77 mg | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 7.607 ga | zazikulu 18.7 g | |||
12: 0 Zolemba | 0.178 ga | ~ | |||
14: 0 Zachinsinsi | 0.05 ga | ~ | |||
16: 0 Palmitic | 6.058 ga | ~ | |||
18: 0 Stearic | 0.682 ga | ~ | |||
20: 0 Arachidic | 0.64 ga | ~ | |||
Monounsaturated mafuta zidulo | 23.123 ga | Mphindi 16.8 g | 137.6% | 23.4% | |
18: 1 Oleic (Omega-9) | 22.333 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.79 ga | ~ | |||
Mafuta a Polyunsaturated acids | 13.932 ga | kuchokera 11.2-20.6 g | 100% | 17% | |
18: 2 Linoleic | 13.854 ga | ~ | |||
18: 3 Wachisoni | 0.078 ga | ~ | |||
Omega-3 mafuta acids | 0.078 ga | kuchokera 0.9 mpaka 3.7 g | 8.7% | 1.5% | |
Omega-6 mafuta acids | 13.854 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 17% |
Mphamvu ndi 589 kcal.
- chikho = 258g (1519.6 kcal)
- 2 tbsp = 32 g (188.5 kcal)
Peanut batala ndi zidutswa za mtedza, mchere - olemera mu mavitamini ndi mchere monga: choline, kapena 12.3%, vitamini B5 ndi 22.4%, vitamini B6 - 20,9%, vitamini B9 - 23%, vitamini E - 42%, vitamini PP - 68.5%, potaziyamu - 29,8; 40%, magnesium - 39.9%, phosphorous - 90%, manganese - 57.8%, mkuwa - 14,9%, selenium - 23.3%, 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.
- 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.
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