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 | 428 kcal | 1684 kcal | 25.4% | 5.9% | 393 ga |
Mapuloteni | 33.8 ga | 76 ga | 44.5% | 10.4% | 225 ga |
mafuta | 21.9 ga | 56 ga | 39.1% | 9.1% | 256 ga |
Zakudya | 15.47 ga | 219 ga | 7.1% | 1.7% | 1416 ga |
Zakudya za zakudya | 15.8 ga | 20 ga | 79% | 18.5% | 127 ga |
Water | 7.8 ga | 2273 ga | 0.3% | 0.1% | 29141 ga |
ash | 5.23 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.457 mg | 1.5 mg | 30.5% | 7.1% | 328 mamita |
Vitamini B2, Riboflavin | 0.172 mg | 1.8 mg | 9.6% | 2.2% | 1047 ga |
Vitamini B5, Pantothenic | 1.543 mg | 5 mg | 30.9% | 7.2% | 324 ga |
Vitamini B6, pyridoxine | 0.304 mg | 2 mg | 15.2% | 3.6% | 658 ga |
Vitamini B9, folate | 133 p | 400 mcg | 33.3% | 7.8% | 301 ga |
Vitamini PP, ayi | 11.499 mg | 20 mg | 57.5% | 13.4% | 174 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1358 mg | 2500 mg | 54.3% | 12.7% | 184 ga |
Calcium, CA | 130 mg | 1000 mg | 13% | 3% | 769 ga |
Mankhwala a magnesium, mg | 48 mg | 400 mg | 12% | 2.8% | 833 ga |
Sodium, Na | 1 mg | 1300 mg | 0.1% | 130000 ga | |
Sulufule, S | 338 mg | 1000 mg | 33.8% | 7.9% | 296 ga |
Phosphorus, P. | 508 mg | 800 mg | 63.5% | 14.8% | 157 ga |
mchere | |||||
Iron, Faith | 4.74 mg | 18 mg | 26.3% | 6.1% | 380 ga |
Manganese, Mn | 4.231 mg | 2 mg | 211.6% | 49.4% | 47 ga |
Mkuwa, Cu | 2039 p | 1000 mcg | 203.9% | 47.6% | 49 ga |
Selenium, Ngati | 7.1 p | 55 mcg | 12.9% | 3% | 775 ga |
Nthaka, Zn | 5.99 mg | 12 mg | 49.9% | 11.7% | 200 ga |
Amino acid ofunikira | |||||
Arginine * | 4.042 ga | ~ | |||
valine | 1.418 ga | ~ | |||
Mbiri * | 0.854 ga | ~ | |||
Isoleucine | 1.188 ga | ~ | |||
Leucine | 2.191 ga | ~ | |||
lysine | 1.213 ga | ~ | |||
methionine | 0.415 ga | ~ | |||
threonine | 1.158 ga | ~ | |||
Tryptophan | 0.328 ga | ~ | |||
phenylalanine | 1.752 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.343 ga | ~ | |||
Aspartic asidi | 4.123 ga | ~ | |||
Glycine | 2.037 ga | ~ | |||
Asidi a Glutamic | 7.063 ga | ~ | |||
Mapuloteni | 1.492 ga | ~ | |||
Serine | 1.665 ga | ~ | |||
Tyrosine | 1.374 ga | ~ | |||
Cysteine | 0.433 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 3.04 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.011 ga | ~ | |||
16: 0 Palmitic | 2.292 ga | ~ | |||
18: 0 Stearic | 0.489 ga | ~ | |||
Monounsaturated mafuta zidulo | 10.866 ga | Mphindi 16.8 g | 64.7% | 15.1% | |
16: 1 Palmitoleic | 0.004 ga | ~ | |||
18: 1 Oleic (Omega-9) | 10.567 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.294 ga | ~ | |||
Mafuta a Polyunsaturated acids | 6.921 ga | kuchokera 11.2-20.6 g | 61.8% | 14.4% | |
18: 2 Linoleic | 6.919 ga | ~ | |||
18: 3 Wachisoni | 0.001 ga | ~ | |||
Omega-3 mafuta acids | 0.001 ga | kuchokera 0.9 mpaka 3.7 g | 0.1% | ||
Omega-6 mafuta acids | 6.919 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 23.4% |
Mphamvu ndi 428 kcal.
- chikho = 60 magalamu (256.8 kcal)
- oz = 28.35 g (121.3 kcal)
Ufa wa mtedza wokhala ndi zinthu zochepa. mafuta olemera mu mavitamini ndi mchere monga vitamini B1 ndi 30.5%, vitamini B5 ndi 30.9%, vitamini B6 - 15,2%, vitamini B9 - 33.3%, vitamini PP - 57.5%, potaziyamu - 54,3%, calcium - 13%. magnesium - 12%, phosphorous - 63,5%, chitsulo - 26,3%, manganese - 211,6%, mkuwa - 203,9%, selenium - 12,9%, zinki - 49.9%
- vitamini B1 ndi gawo la michere yayikulu yamakabohydrate komanso mphamvu yamagetsi, yopatsa thupi mphamvu ndi mankhwala apulasitiki komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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 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.
- kashiamu ndilo gawo lalikulu la mafupa athu, limakhala ngati wolamulira wamanjenje, lomwe limakhudzidwa ndi kupindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, m'chiuno ndi m'munsi mwake, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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 428 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza, Peanut ufa ndi otsika okhutira. mafuta, zopatsa mphamvu, zakudya, opindulitsa zimatha Peanut ufa ndi otsika okhutira. mafuta