Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa calorie | Tsamba 160 | Tsamba 1684 | 9.5% | 5.9% | 1053 ga |
Mapuloteni | 2 ga | 76 ga | 2.6% | 1.6% | 3800 ga |
mafuta | 14.66 ga | 56 ga | 26.2% | 16.4% | 382 ga |
Zakudya | 1.83 ga | 219 ga | 0.8% | 0.5% | 11967 ga |
CHIKWANGWANI chamagulu | 6.7 ga | 20 ga | 33.5% | 20.9% | 299 ga |
Water | 73.23 ga | 2273 ga | 3.2% | 2% | 3104 ga |
ash | 1.58 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 7 | Makilogalamu 900 | 0.8% | 0.5% | 12857 ga |
alpha carotenes | Makilogalamu 24 | ~ | |||
beta carotenes | 0.062 mg | 5 mg | 1.2% | 0.8% | 8065 ga |
beta Cryptoxanthin | Makilogalamu 28 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 271 | ~ | |||
Vitamini B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 2.8% | 2239 ga |
Vitamini B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 4.5% | 1385 ga |
Vitamini B4, choline | 14.2 mg | 500 mg | 2.8% | 1.8% | 3521 ga |
Vitamini B5, pantothenic | 1.389 mg | 5 mg | 27.8% | 17.4% | 360 ga |
Vitamini B6, pyridoxine | 0.257 mg | 2 mg | 12.9% | 8.1% | 778 ga |
Vitamini B9, folate | Makilogalamu 81 | Makilogalamu 400 | 20.3% | 12.7% | 494 ga |
Vitamini C, ascorbic | 10 mg | 90 mg | 11.1% | 6.9% | 900 ga |
Vitamini E, alpha tocopherol, TE | 2.07 mg | 15 mg | 13.8% | 8.6% | 725 ga |
beta tocopherol | 0.05 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.33 mg | ~ | |||
kutcheru | 0.02 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 21 | Makilogalamu 120 | 17.5% | 10.9% | 571 ga |
Vitamini PP, NO | 1.738 mg | 20 mg | 8.7% | 5.4% | 1151 ga |
betaine | 0.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 485 mg | 2500 mg | 19.4% | 12.1% | 515 ga |
Calcium, CA | 12 mg | 1000 mg | 1.2% | 0.8% | 8333 ga |
Mankhwala a magnesium, mg | 29 mg | 400 mg | 7.3% | 4.6% | 1379 ga |
Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.3% | 18571 ga |
Sulufule, S | 20 mg | 1000 mg | 2% | 1.3% | 5000 ga |
Phosphorus, P. | 52 mg | 800 mg | 6.5% | 4.1% | 1538 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.55 mg | 18 mg | 3.1% | 1.9% | 3273 ga |
Manganese, Mn | 0.142 mg | 2 mg | 7.1% | 4.4% | 1408 ga |
Mkuwa, Cu | Makilogalamu 190 | Makilogalamu 1000 | 19% | 11.9% | 526 ga |
Selenium, Ngati | Makilogalamu 0.4 | Makilogalamu 55 | 0.7% | 0.4% | 13750 ga |
Zamadzimadzi, F | Makilogalamu 7 | Makilogalamu 4000 | 0.2% | 0.1% | 57143 ga |
Nthaka, Zn | 0.64 mg | 12 mg | 5.3% | 3.3% | 1875 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 0.11 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 0.66 ga | maulendo 100 г | |||
galactose | 0.1 ga | ~ | |||
Shuga (dextrose) | 0.37 ga | ~ | |||
sucrose | 0.06 ga | ~ | |||
fructose | 0.12 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.088 ga | ~ | |||
valine | 0.107 ga | ~ | |||
Mbiri * | 0.049 ga | ~ | |||
Isoleucine | 0.084 ga | ~ | |||
nyalugwe | 0.143 ga | ~ | |||
lysine | 0.132 ga | ~ | |||
methionine | 0.038 ga | ~ | |||
threonine | 0.073 ga | ~ | |||
tryptophan | 0.025 ga | ~ | |||
chithuvj | 0.097 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.109 ga | ~ | |||
Aspartic asidi | 0.236 ga | ~ | |||
glycine | 0.104 ga | ~ | |||
Asidi a Glutamic | 0.287 ga | ~ | |||
Mapuloteni | 0.098 ga | ~ | |||
serine | 0.114 ga | ~ | |||
tyrosin | 0.049 ga | ~ | |||
Cysteine | 0.027 ga | ~ | |||
sterols | |||||
Masewera a Campesterol | 5 mg | ~ | |||
Wotsutsa | 2 mg | ~ | |||
beta sitosterol | 76 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.126 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.001 ga | ~ | |||
16: 0 Palmitic | 2.075 ga | ~ | |||
18: 0 Stearin | 0.049 ga | ~ | |||
Monounsaturated mafuta zidulo | 9.799 ga | Mphindi 16.8 г | 58.3% | 36.4% | |
16: 1 Palmitoleic | 0.698 ga | ~ | |||
17:1 Heptadecene | 0.01 ga | ~ | |||
18:1 Olein (omega-9) | 9.066 ga | ~ | |||
20: 1 Chidole (9) | 0.025 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.816 ga | kuchokera 11.2 mpaka 20.6 | 16.2% | 10.1% | |
18: 2 Linoleic | 1.674 ga | ~ | |||
18: 3 Wachisoni | 0.125 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.111 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.015 ga | ~ | |||
20:3 Eicosatriene | 0.016 ga | ~ | |||
Omega-3 mafuta acids | 0.111 ga | kuchokera 0.9 mpaka 3.7 | 12.3% | 7.7% | |
Omega-6 mafuta acids | 1.705 ga | kuchokera 4.7 mpaka 16.8 | 36.3% | 22.7% |
Mphamvu ndi 160 kcal.
- chikho, chidutswa = 146 g (233.6 kCal)
- chikho, cubes = 150 g (240 kCal)
- chikho, pureed = 230 g (368 kCal)
- , NS ku Florida kapena California = 201 гр (321.6 кКал)
Peyala mavitamini ndi michere yambiri monga: vitamini B5 - 27,8%, vitamini B6 - 12,9%, vitamini B9 - 20,3%, vitamini C - 11,1%, vitamini E - 13,8%, vitamini K - 17,5%, potaziyamu - 19,4%, mkuwa - 19%
- vitamini B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- vitamini B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- vitamini C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- vitamini E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
Tags: kalori okwanira 160 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe ma Avocados amathandizira, zopatsa mphamvu, michere, zothandiza ma Avocados