Kukosha kwehutano uye makemikari akaumbwa.
Tafura inoratidza zvirimo zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) pa 100 magiramu chinodyiwa chikamu.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 160 kcal | 1684 kcal | 9.5% | 5.9% | 1053 d |
| MaProteins | 2 d | 76 d | 2.6% | 1.6% | 3800 d |
| mafuta | 14.66 d | 56 d | 26.2% | 16.4% | 382 d |
| Carbohydrate | 1.83 d | 219 d | 0.8% | 0.5% | 11967 d |
| Alimentary faibha | 6.7 d | 20 d | 33.5% | 20.9% | 299 d |
| Mvura | 73.23 d | 2273 d | 3.2% | 2% | 3104 d |
| dota | 1.58 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 7 magiramu | 900 magiramu | 0.8% | 0.5% | 12857 d |
| alpha carotenes | 24 magiramu | ~ | |||
| beta carotenes | 0.062 mg | 5 mg | 1.2% | 0.8% | 8065 d |
| beta Cryptoxanthin | 28 magiramu | ~ | |||
| Lutein + Zeaxanthin | 271 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 2.8% | 2239 d |
| Vhitamini B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 4.5% | 1385 d |
| Vitamini B4, choline | 14.2 mg | 500 mg | 2.8% | 1.8% | 3521 d |
| Vhitamini B5, pantothenic | 1.389 mg | 5 mg | 27.8% | 17.4% | 360 d |
| Vhitamini B6, pyridoxine | 0.257 mg | 2 mg | 12.9% | 8.1% | 778 d |
| Vitamini B9, folate | 81 magiramu | 400 magiramu | 20.3% | 12.7% | 494 d |
| Vitamini C, ascorbic | 10 mg | 90 mg | 11.1% | 6.9% | 900 d |
| Vitamini E, alpha tocopherol, TE | 2.07 mg | 15 mg | 13.8% | 8.6% | 725 d |
| Beta Tocopherol | 0.05 mg | ~ | |||
| Gamma Tocopherol | 0.33 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Vhitamini K, phylloquinone | 21 magiramu | 120 magiramu | 17.5% | 10.9% | 571 d |
| Vitamini PP, HERE | 1.738 mg | 20 mg | 8.7% | 5.4% | 1151 d |
| betaine | 0.7 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 485 mg | 2500 mg | 19.4% | 12.1% | 515 d |
| Calcium, CA | 12 mg | 1000 mg | 1.2% | 0.8% | 8333 d |
| Magnesium, mg | 29 mg | 400 mg | 7.3% | 4.6% | 1379 d |
| Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.3% | 18571 d |
| Sarufa, S | 20 mg | 1000 mg | 2% | 1.3% | 5000 d |
| Phosphorus, P. | 52 mg | 800 mg | 6.5% | 4.1% | 1538 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.55 mg | 18 mg | 3.1% | 1.9% | 3273 d |
| Manganese, Mn | 0.142 mg | 2 mg | 7.1% | 4.4% | 1408 d |
| Mhangura, Cu | 190 magiramu | 1000 magiramu | 19% | 11.9% | 526 d |
| Selenium, Kana | 0.4 magiramu | 55 magiramu | 0.7% | 0.4% | 13750 d |
| Fluorine, F | 7 magiramu | 4000 magiramu | 0.2% | 0.1% | 57143 d |
| Zingi, Zn | 0.64 mg | 12 mg | 5.3% | 3.3% | 1875 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.11 d | ~ | |||
| Mono- uye disaccharides (shuga) | 0.66 d | hukuru 100 г | |||
| galactose | 0.1 d | ~ | |||
| Glucose (dextrose) | 0.37 d | ~ | |||
| sucrose | 0.06 d | ~ | |||
| fructose | 0.12 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.088 d | ~ | |||
| valine | 0.107 d | ~ | |||
| Histidine * | 0.049 d | ~ | |||
| Isoleucine | 0.084 d | ~ | |||
| leucine | 0.143 d | ~ | |||
| lysine | 0.132 d | ~ | |||
| methionine | 0.038 d | ~ | |||
| threonine | 0.073 d | ~ | |||
| tryptophan | 0.025 d | ~ | |||
| phenylalanine | 0.097 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.109 d | ~ | |||
| Aspartic asidhi | 0.236 d | ~ | |||
| glycine | 0.104 d | ~ | |||
| Glutamic acid | 0.287 d | ~ | |||
| proline | 0.098 d | ~ | |||
| serine | 0.114 d | ~ | |||
| tyrosin | 0.049 d | ~ | |||
| cysteine | 0.027 d | ~ | |||
| sterols | |||||
| Murombo | 5 mg | ~ | |||
| Stigmasterol | 2 mg | ~ | |||
| beta sitosterol | 76 mg | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 2.126 d | hukuru 18.7 г | |||
| 8:0 Caprylic | 0.001 d | ~ | |||
| 16: 0 Palmitic | 2.075 d | ~ | |||
| 18:0 Stearin | 0.049 d | ~ | |||
| Monounsaturated mafuta acids | 9.799 d | min 16.8 г | 58.3% | 36.4% | |
| 16:1 Palmitoleic | 0.698 d | ~ | |||
| 17:1 Heptadecene | 0.01 d | ~ | |||
| 18:1 Olein (omega-9) | 9.066 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.025 d | ~ | |||
| Polyunsaturated mafuta acids | 1.816 d | kubva 11.2 kuna 20.6 | 16.2% | 10.1% | |
| 18:2 Linoleic | 1.674 d | ~ | |||
| 18:3 Linolenic | 0.125 d | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.111 d | ~ | |||
| 18:3 Omega-6, Gamma Linolenic | 0.015 d | ~ | |||
| 20:3 Eicosatriene | 0.016 d | ~ | |||
| Omega-3 fatty acids | 0.111 d | kubva 0.9 kuna 3.7 | 12.3% | 7.7% | |
| Omega-6 fatty acids | 1.705 d | kubva 4.7 kuna 16.8 | 36.3% | 22.7% |
Iko kukosha kwesimba kuri 160 kcal.
- mukombe, wakatemwa = 146 g (233.6 kCal)
- mukombe, cubes = 150 g (240 kCal)
- mukombe, pureed = 230 g (368 kCal)
- , NS nezveFlorida kana California = 201 гр (321.6 кКал)
Kuchengetedza akapfuma mavitamini nemaminerari senge: vitamini B5 - 27,8%, vhitamini B6 - 12,9%, vhitamini B9 - 20,3%, vhitamini C - 11,1%, vhitamini E - 13,8%, vhitamini K - 17,5%, potasium - 19,4%, mhangura - 19%
- Vitamin B5 anotora chikamu mapuroteni, mafuta, makabhohaidhiretsi muviri, remafuta akawandisa muviri, kwetunhu dzinoverengeka mahormone, hemoglobin, inosimudzira Absorção de ofgua amino asidhi uye shuga muura, inotsigira adrenal cortex. Kushaikwa kwepantothenic acid kunogona kutungamira kukuvara kune ganda uye mucous membranes.
- Vitamin B6 inobatanidzwa mukuchengetedzwa kwehutachiona hwehutachiona, kudzivirirwa uye nzira dzinofadza mukati memutsetse wepakati, mukushandurwa kweamino acids, mumetabolism ye tryptophan, lipids uye nucleic acids, inobatsira pakuumbwa kwemazuva ano erythrocyte, kuchengetedza kweyakajairika nhanho. ye homocysteine muropa. Kudya kwakakwana kwevhitamini B6 kunoperekedzwa nekuderera kwechido, kutyora mamiriro eganda, kukura kwehomocysteinemia, kupererwa neropa.
- Vitamin B6 se coenzyme, ivo vanotora chikamu mune metabolism ye nucleic acids uye amino acids. Kushomeka kwehukama kunotungamira mukukanganisa kusanganisa kweiyo nucleic acids uye mapuroteni, izvo zvinoguma nekudzivirirwa kwesero kukura uye kupatsanurwa, kunyanya mukukurumidza kuwedzera matishu: pfupa remukati, ura hwepamuviri epithelium, nezvimwe. kushomeka kwezvokudya zvinovaka muviri, kusagadzikana kwekuberekwa uye kusagadzikana kwekukura kwemwana. Sangano rakasimba rakaratidzirwa pakati pemafolate uye homocysteine mazinga uye njodzi yehutano hwemwoyo.
- vhitamini C inobatanidzwa mukugadzirisa redox, kushanda kwezvirwere zvemuviri, kunokurudzira kushandiswa kwesimbi. Kushomeka kunotungamira mukusununguka uye kubuda ropa matadza, kubuda ropa kwemhino nekuda kwekuwedzera kukwana uye kushomeka kweropa capillaries.
- vhitamini E ane antioxidant ehupfumi, anodikanwa kuti mashandiro egonads, yemwoyo mhasuru, ari epasi rese kugadzikana kwema cell membranes. Nekushomeka kwevhitamini E, hemolysis ye erythrocyte uye kusagadzikana kwetsinga kunoonekwa.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa nesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inotora chikamu mumatanho ekupa matukisi emuviri wemunhu neoksijeni. Kushomeka kunoratidzwa nekusagadzikana mukuumbwa kweiyo yemoyo system uye mafupa, kukura kweanobatanidza matissue dysplasia.
Tags: macalorie zvemukati 160 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, maAvocado anobatsira sei, macalorie, zvinovaka muviri, anobatsira epaAvocado