Iye ijẹẹmu ati akopọ kemikali.
Tabili fihan akoonu ti awọn ounjẹ (awọn kalori, awọn ọlọjẹ, awọn ara, awọn carbohydrates, awọn vitamin ati awọn alumọni) fun 100 giramu apakan to se e je.
| Eroja | opoiye | Deede ** | % ti iwuwasi ni 100 g | % ti iwuwasi ni 100 kcal | 100% deede |
| Iye kalori | 160 kCal | 1684 kCal | 9.5% | 5.9% | 1053 g |
| Awọn ọlọjẹ | 2 g | 76 g | 2.6% | 1.6% | 3800 g |
| fats | 14.66 g | 56 g | 26.2% | 16.4% | 382 g |
| Awọn carbohydrates | 1.83 g | 219 g | 0.8% | 0.5% | 11967 g |
| Alimentary okun | 6.7 g | 20 g | 33.5% | 20.9% | 299 g |
| omi | 73.23 g | 2273 g | 3.2% | 2% | 3104 g |
| Ash | 1.58 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 7 μg | 900 μg | 0.8% | 0.5% | 12857 g |
| Alpha Carotene | 24 μg | ~ | |||
| beta carotenes | 0.062 miligiramu | 5 miligiramu | 1.2% | 0.8% | 8065 g |
| beta Cryptoxanthin | 28 μg | ~ | |||
| Lutein + Zeaxanthin | 271 μg | ~ | |||
| Vitamin B1, thiamine | 0.067 miligiramu | 1.5 miligiramu | 4.5% | 2.8% | 2239 g |
| Vitamin B2, riboflavin | 0.13 miligiramu | 1.8 miligiramu | 7.2% | 4.5% | 1385 g |
| Vitamin B4, choline | 14.2 miligiramu | 500 miligiramu | 2.8% | 1.8% | 3521 g |
| Vitamin B5, pantothenic | 1.389 miligiramu | 5 miligiramu | 27.8% | 17.4% | 360 g |
| Vitamin B6, pyridoxine | 0.257 miligiramu | 2 miligiramu | 12.9% | 8.1% | 778 g |
| Vitamin B9, folate | 81 μg | 400 μg | 20.3% | 12.7% | 494 g |
| Vitamin C, ascorbic | 10 miligiramu | 90 miligiramu | 11.1% | 6.9% | 900 g |
| Vitamin E, Alpha tocopherol, TE | 2.07 miligiramu | 15 miligiramu | 13.8% | 8.6% | 725 g |
| beta tocopherol | 0.05 miligiramu | ~ | |||
| Ibiti Tocopherol | 0.33 miligiramu | ~ | |||
| tocopherol | 0.02 miligiramu | ~ | |||
| Vitamin K, phylloquinone | 21 μg | 120 μg | 17.5% | 10.9% | 571 g |
| Vitamin PP, KO | 1.738 miligiramu | 20 miligiramu | 8.7% | 5.4% | 1151 g |
| Beta | 0.7 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 485 miligiramu | 2500 miligiramu | 19.4% | 12.1% | 515 g |
| Kalisiomu, Ca | 12 miligiramu | 1000 miligiramu | 1.2% | 0.8% | 8333 g |
| Iṣuu magnẹsia, Mg | 29 miligiramu | 400 miligiramu | 7.3% | 4.6% | 1379 g |
| Iṣuu Soda, Na | 7 miligiramu | 1300 miligiramu | 0.5% | 0.3% | 18571 g |
| Efin, S | 20 miligiramu | 1000 miligiramu | 2% | 1.3% | 5000 g |
| Irawọ owurọ, P. | 52 miligiramu | 800 miligiramu | 6.5% | 4.1% | 1538 g |
| Wa Awọn eroja | |||||
| Irin, Fe | 0.55 miligiramu | 18 miligiramu | 3.1% | 1.9% | 3273 g |
| Manganese, Mn | 0.142 miligiramu | 2 miligiramu | 7.1% | 4.4% | 1408 g |
| Ejò, Cu | 190 μg | 1000 μg | 19% | 11.9% | 526 g |
| Selenium, Ti | 0.4 μg | 55 μg | 0.7% | 0.4% | 13750 g |
| Fluorini, F | 7 μg | 4000 μg | 0.2% | 0.1% | 57143 g |
| Sinkii, Zn | 0.64 miligiramu | 12 miligiramu | 5.3% | 3.3% | 1875 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 0.11 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 0.66 g | o pọju 100 г | |||
| galactose | 0.1 g | ~ | |||
| Glukosi (dextrose) | 0.37 g | ~ | |||
| sucrose | 0.06 g | ~ | |||
| fructose | 0.12 g | ~ | |||
| Amino Acids pataki | |||||
| Arginine* | 0.088 g | ~ | |||
| valine | 0.107 g | ~ | |||
| Histidine* | 0.049 g | ~ | |||
| Isoleucine | 0.084 g | ~ | |||
| leucine | 0.143 g | ~ | |||
| lysine | 0.132 g | ~ | |||
| methionine | 0.038 g | ~ | |||
| threonine | 0.073 g | ~ | |||
| tryptophan | 0.025 g | ~ | |||
| phenylalanine | 0.097 g | ~ | |||
| Rirọpo amino acids | |||||
| alanine | 0.109 g | ~ | |||
| Aspartic acid | 0.236 g | ~ | |||
| glycine | 0.104 g | ~ | |||
| glutamic acid | 0.287 g | ~ | |||
| proline | 0.098 g | ~ | |||
| serine | 0.114 g | ~ | |||
| tairosini | 0.049 g | ~ | |||
| cysteine | 0.027 g | ~ | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| Campesterol | 5 miligiramu | ~ | |||
| Stigmasterol | 2 miligiramu | ~ | |||
| sitosterol beta | 76 miligiramu | ~ | |||
| Awọn acids fatty ti a dapọ | |||||
| Awọn acids fatty ti a dapọ | 2.126 g | o pọju 18.7 г | |||
| 8: 0 Caprylic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 2.075 g | ~ | |||
| 18: 0 Stearin | 0.049 g | ~ | |||
| Awọn acids olora pupọ | 9.799 g | min 16.8 g | 58.3% | 36.4% | |
| 16: 1 Palmitoleic | 0.698 g | ~ | |||
| 17: 1 Heptadecene | 0.01 g | ~ | |||
| 18:1 Olein (omega-9) | 9.066 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.025 g | ~ | |||
| Awọn acids fatty polyunsaturated | 1.816 g | lati 11.2 to 20.6 | 16.2% | 10.1% | |
| 18: 2 Linoleiki | 1.674 g | ~ | |||
| 18:3 Linolenic | 0.125 g | ~ | |||
| 18: 3 Omega-3, linolenic alpha | 0.111 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.015 g | ~ | |||
| 20:3 Eicosatriene | 0.016 g | ~ | |||
| Awọn Omega-3 fatty acids | 0.111 g | lati 0.9 to 3.7 | 12.3% | 7.7% | |
| Awọn Omega-6 fatty acids | 1.705 g | lati 4.7 to 16.8 | 36.3% | 22.7% |
Iye agbara jẹ 160 kcal.
- ago, ti ge wẹwẹ = 146 g (233.6 kCal)
- ago, awọn cubes = 150 g (240 kCal)
- ago, ti funfun = 230 g (368 kCal)
- , NS bi si Florida tabi California = 201 гр (321.6 ККК)
Piha oyinbo ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin B5 - 27,8%, Vitamin B6 - 12,9%, Vitamin B9 - 20,3%, Vitamin C - 11,1%, Vitamin E - 13,8%, Vitamin K - 17,5%, potasiomu - 19,4%, Ejò - 19%
- Vitamin B5 ṣe alabapin ninu amuaradagba, ọra, iṣelọpọ ti carbohydrate, iṣelọpọ ti idaabobo awọ, idapọ ti nọmba awọn homonu, haemoglobin, n ṣe igbadun gbigba amino acids ati sugars ninu ifun, ṣe atilẹyin iṣẹ ti kotesi adrenal. Aisi pantothenic acid le ja si ibajẹ si awọ ara ati awọn membran mucous.
- Vitamin B6 ṣe alabapin ninu itọju ti idahun ajesara, imukuro ati awọn ilana ininibini ninu eto aifọkanbalẹ aringbungbun, ni iyipada ti amino acids, ni iṣelọpọ ti tryptophan, lipids ati nucleic acids, ṣe alabapin si iṣelọpọ deede ti erythrocytes, itọju ipele deede ti homocysteine ninu ẹjẹ. Idaamu ti ko to fun Vitamin B6 wa pẹlu idinku ninu ifẹkufẹ, o ṣẹ si ipo ti awọ ara, idagbasoke homocysteinemia, ẹjẹ.
- Vitamin B6 bi coenzyme, wọn kopa ninu iṣelọpọ ti awọn acids nucleic ati amino acids. Aipe Folate nyorisi ailera ti ko nira ti awọn acids nucleic ati amuaradagba, eyiti o jẹ abajade ni idena ti idagbasoke sẹẹli ati pipin, ni pataki ni awọn ara ti npọ sii ni iyara: ọra inu egungun, epithelium ti inu, ati bẹbẹ lọ Agbara ti ko to ti folate lakoko oyun jẹ ọkan ninu awọn idi ti o ti pe, aijẹ aito, awọn aiṣedede aisedeedee ati awọn rudurudu idagbasoke ti ọmọ. A ti fi ajọṣepọ ti o lagbara han laarin folate ati awọn ipele homocysteine ati eewu ti arun inu ọkan ati ẹjẹ.
- Vitamin C ṣe alabapin ninu awọn aati redox, iṣiṣẹ eto ajẹsara, n mu ifasita iron pọ si. Aipe nyorisi alaimuṣinṣin ati awọn gums ẹjẹ, awọn imu imu nitori ibajẹ pọsi ati fragility ti awọn iṣan ẹjẹ.
- Vitamin E ni awọn ohun elo ẹda ara ẹni, o jẹ dandan fun sisẹ ti awọn gonads, iṣan ọkan, jẹ olutọju gbogbo agbaye ti awọn memọmu sẹẹli. Pẹlu aipe ti Vitamin E, a ṣe akiyesi hemolysis ti erythrocytes ati awọn rudurudu ti iṣan.
- Vitamin K ṣe ilana didi ẹjẹ. Aisi Vitamin K nyorisi ilosoke ninu akoko didi ẹjẹ, akoonu ti o rẹ silẹ ti prothrombin ninu ẹjẹ.
- potasiomu jẹ ion inu intracellular akọkọ ti o ṣe alabapin ninu ilana ilana ti omi, acid ati dọgbadọgba elektroeli, ṣe alabapin ninu awọn ilana ti awọn iwuri ara, ilana titẹ.
- Ejò jẹ apakan ti awọn ensaemusi pẹlu iṣẹ-ṣiṣe redox ati ti o ni ipa ninu iṣelọpọ irin, n mu ifasimu awọn ọlọjẹ ati awọn carbohydrates wa. Kopa ninu awọn ilana ti pipese awọn ara ti ara eniyan pẹlu atẹgun. Aipe naa farahan nipasẹ awọn rudurudu ninu iṣelọpọ ti eto inu ọkan ati egungun, idagbasoke ti dysplasia àsopọ ti o ni asopọ.
Tags: akoonu kalori 160 kcal, akopọ kemikali, iye ijẹẹmu, awọn vitamin, awọn ohun alumọni, bawo ni Avocados ṣe wulo, awọn kalori, awọn ounjẹ, awọn ohun -ini to wulo ti Avocados