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 167 | Tsamba 1684 | 9.9% | 5.9% | 1008 ga |
Mapuloteni | 1.96 ga | 76 ga | 2.6% | 1.6% | 3878 ga |
mafuta | 15.41 ga | 56 ga | 27.5% | 16.5% | 363 ga |
Zakudya | 1.84 ga | 219 ga | 0.8% | 0.5% | 11902 ga |
CHIKWANGWANI chamagulu | 6.8 ga | 20 ga | 34% | 20.4% | 294 ga |
Water | 72.33 ga | 2273 ga | 3.2% | 1.9% | 3143 ga |
ash | 1.66 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 7 | Makilogalamu 900 | 0.8% | 0.5% | 12857 ga |
alpha carotenes | Makilogalamu 24 | ~ | |||
beta carotenes | 0.063 mg | 5 mg | 1.3% | 0.8% | 7937 ga |
beta Cryptoxanthin | Makilogalamu 27 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 271 | ~ | |||
Vitamini B1, thiamine | 0.075 mg | 1.5 mg | 5% | 3% | 2000 ga |
Vitamini B2, riboflavin | 0.143 mg | 1.8 mg | 7.9% | 4.7% | 1259 ga |
Vitamini B4, choline | 14.2 mg | 500 mg | 2.8% | 1.7% | 3521 ga |
Vitamini B5, pantothenic | 1.463 mg | 5 mg | 29.3% | 17.5% | 342 ga |
Vitamini B6, pyridoxine | 0.287 mg | 2 mg | 14.4% | 8.6% | 697 ga |
Vitamini B9, folate | Makilogalamu 89 | Makilogalamu 400 | 22.3% | 13.4% | 449 ga |
Vitamini C, ascorbic | 8.8 mg | 90 mg | 9.8% | 5.9% | 1023 ga |
Vitamini E, alpha tocopherol, TE | 1.97 mg | 15 mg | 13.1% | 7.8% | 761 ga |
beta tocopherol | 0.04 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.32 mg | ~ | |||
kutcheru | 0.02 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 21 | Makilogalamu 120 | 17.5% | 10.5% | 571 ga |
Vitamini PP, NO | 1.912 mg | 20 mg | 9.6% | 5.7% | 1046 ga |
betaine | 0.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 507 mg | 2500 mg | 20.3% | 12.2% | 493 ga |
Calcium, CA | 13 mg | 1000 mg | 1.3% | 0.8% | 7692 ga |
Mankhwala a magnesium, mg | 29 mg | 400 mg | 7.3% | 4.4% | 1379 ga |
Sodium, Na | 8 mg | 1300 mg | 0.6% | 0.4% | 16250 ga |
Sulufule, S | 19.6 mg | 1000 mg | 2% | 1.2% | 5102 ga |
Phosphorus, P. | 54 mg | 800 mg | 6.8% | 4.1% | 1481 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.61 mg | 18 mg | 3.4% | 2% | 2951 ga |
Manganese, Mn | 0.149 mg | 2 mg | 7.5% | 4.5% | 1342 ga |
Mkuwa, Cu | Makilogalamu 170 | Makilogalamu 1000 | 17% | 10.2% | 588 ga |
Selenium, Ngati | Makilogalamu 0.4 | Makilogalamu 55 | 0.7% | 0.4% | 13750 ga |
Nthaka, Zn | 0.68 mg | 12 mg | 5.7% | 3.4% | 1765 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 0.11 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 0.3 ga | maulendo 100 г | |||
galactose | 0.08 ga | ~ | |||
Shuga (dextrose) | 0.08 ga | ~ | |||
sucrose | 0.06 ga | ~ | |||
fructose | 0.08 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.087 ga | ~ | |||
valine | 0.105 ga | ~ | |||
Mbiri * | 0.048 ga | ~ | |||
Isoleucine | 0.083 ga | ~ | |||
nyalugwe | 0.141 ga | ~ | |||
lysine | 0.129 ga | ~ | |||
methionine | 0.037 ga | ~ | |||
threonine | 0.072 ga | ~ | |||
tryptophan | 0.025 ga | ~ | |||
chithuvj | 0.095 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.106 ga | ~ | |||
Aspartic asidi | 0.232 ga | ~ | |||
glycine | 0.102 ga | ~ | |||
Asidi a Glutamic | 0.282 ga | ~ | |||
Mapuloteni | 0.096 ga | ~ | |||
serine | 0.112 ga | ~ | |||
tyrosin | 0.048 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% | 34.9% | |
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% | 9.7% | |
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% | 7.4% | |
Omega-6 mafuta acids | 1.705 ga | kuchokera 4.7 mpaka 16.8 | 36.3% | 21.7% |
Mphamvu ndi 167 kcal.
- Kutumikira kwa NLEA = 30 g (50.1 kCal)
- chikho, pureed = 230 g (384.1 kCal)
- zipatso, zopanda khungu ndi mbewu = 136 гр (227.1 кКал)
Avocado, California, yaiwisi mavitamini olemera ndi mchere monga: vitamini B5 - 29,3%, vitamini B6 - 14,4%, vitamini B9 - 22,3%, vitamini E - 13,1%, vitamini K - 17,5%, potaziyamu - 20,3%, mkuwa - 17%
- 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 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: zopatsa mphamvu 167 kcal, kapangidwe kake, zakudya, mavitamini, mchere, momwe mapeyala amafunikira, California, yaiwisi, zopatsa mphamvu, zopatsa thanzi, zothandiza za Avocados, California, yaiwisi