Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) halkii 100 grams qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 160 kCal | 1684 kCal | 9.5% | 5.9% | 1053 g |
| borotiin | 2 g | 76 g | 2.6% | 1.6% | 3800 g |
| Subagga | 14.66 g | 56 g | 26.2% | 16.4% | 382 g |
| Karbo | 1.83 g | 219 g | 0.8% | 0.5% | 11967 g |
| Fiilooyinka Alimentary | 6.7 g | 20 g | 33.5% | 20.9% | 299 g |
| Biyaha | 73.23 g | 2273 g | 3.2% | 2% | 3104 g |
| Ash | 1.58 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 7 μg | 900 μg | 0.8% | 0.5% | 12857 g |
| alfa Carotene | 24 μg | ~ | |||
| carotenes beta | 0.062 mg | 5 mg | 1.2% | 0.8% | 8065 g |
| beta Cryptoxanthin | 28 μg | ~ | |||
| Lutein + Zeaxanthin | 271 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 2.8% | 2239 g |
| Faytamiin B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 4.5% | 1385 g |
| Faytamiin B4, choline | 14.2 mg | 500 mg | 2.8% | 1.8% | 3521 g |
| Faytamiin B5, pantothenic | 1.389 mg | 5 mg | 27.8% | 17.4% | 360 g |
| Faytamiin B6, pyridoxine | 0.257 mg | 2 mg | 12.9% | 8.1% | 778 g |
| Faytamiin B9, folate | 81 μg | 400 μg | 20.3% | 12.7% | 494 g |
| Faytamiin C, ascorbic | 10 mg | 90 mg | 11.1% | 6.9% | 900 g |
| Faytamiin E, alfa tocopherol, TE | 2.07 mg | 15 mg | 13.8% | 8.6% | 725 g |
| beta tocopherol | 0.05 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 0.33 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Faytamiin K, phylloquinone | 21 μg | 120 μg | 17.5% | 10.9% | 571 g |
| Vitamin PP, MAYA | 1.738 mg | 20 mg | 8.7% | 5.4% | 1151 g |
| Betain | 0.7 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 485 mg | 2500 mg | 19.4% | 12.1% | 515 g |
| Kaalshiyam, Ca | 12 mg | 1000 mg | 1.2% | 0.8% | 8333 g |
| Magnesium, mg | 29 mg | 400 mg | 7.3% | 4.6% | 1379 g |
| Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.3% | 18571 g |
| Baaruud, S | 20 mg | 1000 mg | 2% | 1.3% | 5000 g |
| Fosfooraska, P | 52 mg | 800 mg | 6.5% | 4.1% | 1538 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.55 mg | 18 mg | 3.1% | 1.9% | 3273 g |
| Manganese, Mn | 0.142 mg | 2 mg | 7.1% | 4.4% | 1408 g |
| Naxaas, Cu | 190 μg | 1000 μg | 19% | 11.9% | 526 g |
| Selenium, Haddii | 0.4 μg | 55 μg | 0.7% | 0.4% | 13750 g |
| Fluorine, F | 7 μg | 4000 μg | 0.2% | 0.1% | 57143 g |
| Zinc, Zn | 0.64 mg | 12 mg | 5.3% | 3.3% | 1875 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.11 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 0.66 g | ugu badnaan 100 г | |||
| galactose | 0.1 g | ~ | |||
| Gulukoos (dextrose) | 0.37 g | ~ | |||
| sukrose | 0.06 g | ~ | |||
| fructose | 0.12 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| 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 | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 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 | ~ | |||
| tyrosine | 0.049 g | ~ | |||
| cysteine | 0.027 g | ~ | |||
| Istaroollada | |||||
| Campesterol | 5 mg | ~ | |||
| Stigmasterol | 2 mg | ~ | |||
| beta sitosterol | 76 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 2.126 g | ugu badnaan 18.7 г | |||
| 8: 0 Xaraash | 0.001 g | ~ | |||
| 16: 0 Palmitic | 2.075 g | ~ | |||
| 18: 0 Stearin | 0.049 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 9.799 g | daqiiqo 16.8 г | 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 | ~ | |||
| Aysidooyinka dufanka badan leh | 1.816 g | ka 11.2 in 20.6 | 16.2% | 10.1% | |
| 18: 2 linoleic | 1.674 g | ~ | |||
| 18: 3 Linolenic | 0.125 g | ~ | |||
| 18: 3 Omega-3, alfa linolenic | 0.111 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.015 g | ~ | |||
| 20:3 Eicosatriene | 0.016 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.111 g | ka 0.9 in 3.7 | 12.3% | 7.7% | |
| Omega-6 asiidh dufan ah | 1.705 g | ka 4.7 in 16.8 | 36.3% | 22.7% |
Qiimaha tamarta waa 160 kcal.
- koob, jarjaran = 146 g (233.6 kCal)
- koob, xabbo = 150 g (240 kCal)
- koob, la safeeyey = 230 g (368 kCal)
- , NS sida Florida ama Kaliforniya = 201 гр (321.6 кКал)
Avokado hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin B5 - 27,8%, fiitamiin B6 - 12,9%, fiitamiin B9 - 20,3%, fiitamiin C - 11,1%, fiitamiin E - 13,8%, fiitamiin K - 17,5%, potassium - 19,4%, maar - 19%
- Vitamin B5 wuxuu ka qayb qaataa borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, soo saarista tiro ka mid ah hormoonnada, haemoglobin, wuxuu dhiirrigeliyaa dhuuqista amino acids iyo sokorta ku jirta xiidmaha, wuxuu taageeraa shaqada kiliyaha adrenal-ka. La'aanta pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubabka xabka.
- Vitamin B6 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- Vitamin B6 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- Vitamin C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- Vitamin K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
- potassium waa ion-ka ugu weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada iyo isu dheelitirka elektroolka, wuxuu ka qayb qaataa habsocodyada dareemayaasha, xakamaynta cadaadiska.
- copper waa qayb ka mid ah enzymes leh firfircooni firfircoon oo ku lug leh dheef-shiid kiimikaadka birta, waxay kicisaa nuugista borotiinka iyo karbohaydraytyada. Wuxuu ka qayb qaataa geeddi-socodka bixinta unugyada jirka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa cilado ku yimid sameynta nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
Tags: kalooriga ku jira 160 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, sida Avocados -ka waxtar u leedahay, kaloriyada, nafaqooyinka, sifooyinka waxtarka leh ee Avocados