Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
Tafole e bonts'a litaba tsa limatlafatsi (likhalori, liprotheine, mafura, lik'habohaedreite, livithamini le liminerale) ka ngoe dikgerama 100 karolo e jehang.
| Metsoako | bongata | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea tse tloaelehileng ho 100 kcal | 100% e tloaelehileng |
| Boleng ba khalori | 160 kC | 1684 kC | 9.5% | 5.9% | 1053 g, |
| Liprotheine | 2 g, | 76 g, | 2.6% | 1.6% | 3800 g, |
| Mafura | 14.66 g, | 56 g, | 26.2% | 16.4% | 382 g, |
| Li-carbohydrate | 1.83 g, | 219 g, | 0.8% | 0.5% | 11967 g, |
| Lisele tsa fiber | 6.7 g, | 20 g, | 33.5% | 20.9% | 299 g, |
| metsi | 73.23 g, | 2273 g, | 3.2% | 2% | 3104 g, |
| Ash | 1.58 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 7 μg | 900 μg | 0.8% | 0.5% | 12857 g, |
| alpha carotenes | 24 μg | ~ | |||
| beta carotenes | 0.062 mg | 5 mg | 1.2% | 0.8% | 8065 g, |
| beta Cryptoxanthin | 28 μg | ~ | |||
| Lutein + Zeaxanthin | 271 μg | ~ | |||
| Vithamine B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 2.8% | 2239 g, |
| Vithamine B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 4.5% | 1385 g, |
| Vithamine B4, choline | 14.2 mg | 500 mg | 2.8% | 1.8% | 3521 g, |
| Vithamine B5, pantothenic | 1.389 mg | 5 mg | 27.8% | 17.4% | 360 g, |
| Vithamine B6, pyridoxine | 0.257 mg | 2 mg | 12.9% | 8.1% | 778 g, |
| Vithamine B9, folate | 81 μg | 400 μg | 20.3% | 12.7% | 494 g, |
| Vithamine C, ascorbic | 10 mg | 90 mg | 11.1% | 6.9% | 900 g, |
| Vithamine E, alpha tocopherol, TE | 2.07 mg | 15 mg | 13.8% | 8.6% | 725 g, |
| beta tocopherol | 0.05 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 0.33 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Vithamine K, phylloquinone | 21 μg | 120 μg | 17.5% | 10.9% | 571 g, |
| Vithamine PP, NE | 1.738 mg | 20 mg | 8.7% | 5.4% | 1151 g, |
| Betaine | 0.7 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 485 mg | 2500 mg | 19.4% | 12.1% | 515 g, |
| K'halsiamo, Ca | 12 mg | 1000 mg | 1.2% | 0.8% | 8333 g, |
| Magnesiamo, Mg | 29 mg | 400 mg | 7.3% | 4.6% | 1379 g, |
| Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.3% | 18571 g, |
| Sebabole, S | 20 mg | 1000 mg | 2% | 1.3% | 5000 g, |
| Phosphorus, P. | 52 mg | 800 mg | 6.5% | 4.1% | 1538 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.55 mg | 18 mg | 3.1% | 1.9% | 3273 g, |
| Manganese, Mong | 0.142 mg | 2 mg | 7.1% | 4.4% | 1408 g, |
| Koporo, Cu | 190 μg | 1000 μg | 19% | 11.9% | 526 g, |
| Selenium, Haeba | 0.4 μg | 55 μg | 0.7% | 0.4% | 13750 g, |
| Ho tsuba, F | 7 μg | 4000 μg | 0.2% | 0.1% | 57143 g, |
| Zinki, Zn | 0.64 mg | 12 mg | 5.3% | 3.3% | 1875 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.11 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 0.66 g, | max 100 g | |||
| galactose | 0.1 g, | ~ | |||
| Tsoekere (dextrose) | 0.37 g, | ~ | |||
| sucrose | 0.06 g, | ~ | |||
| fructose | 0.12 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| 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, | ~ | |||
| boitumelo | 0.025 g, | ~ | |||
| phenylalanine | 0.097 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.109 g, | ~ | |||
| Asiti ea aspartic | 0.236 g, | ~ | |||
| glycine | 0.104 g, | ~ | |||
| Asiti ea Glutamic | 0.287 g, | ~ | |||
| proline | 0.098 g, | ~ | |||
| serine | 0.114 g, | ~ | |||
| tyrosine | 0.049 g, | ~ | |||
| Cysteine ea tlhaho | 0.027 g, | ~ | |||
| Li-sterol | |||||
| Litlhaku | 5 mg | ~ | |||
| Stigmasterol | 2 mg | ~ | |||
| beta sitosterol | 76 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 2.126 g, | max 18.7 g | |||
| 8: 0 Khalase | 0.001 g, | ~ | |||
| 16: 0 Palmitic | 2.075 g, | ~ | |||
| 18: 0 Stearin | 0.049 g, | ~ | |||
| Li-acid tsa monounsaturated | 9.799 g, | Metsotso e 16.8 г | 58.3% | 36.4% | |
| 16: 1 Li-Palmitoleic | 0.698 g, | ~ | |||
| 17:1 Heptadecene | 0.01 g, | ~ | |||
| 18:1 Olein (omega-9) | 9.066 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.025 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.816 g, | ho tloha 11.2 ho ea 20.6 | 16.2% | 10.1% | |
| 18: 2 Linoleic | 1.674 g, | ~ | |||
| 18:3 Linolenic | 0.125 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.111 g, | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.015 g, | ~ | |||
| 20:3 Eicosatriene | 0.016 g, | ~ | |||
| Omega-3 mafura a acids | 0.111 g, | ho tloha 0.9 ho ea 3.7 | 12.3% | 7.7% | |
| Omega-6 mafura a acids | 1.705 g, | ho tloha 4.7 ho ea 16.8 | 36.3% | 22.7% |
Boleng ba matla ke 160 kcal.
- senoelo, se tšetsoe = 146 g (233.6 kCal)
- senoelo, likotoana = 150 g (240 kCal)
- senoelo, pureed = 230 g (368 kCal)
- , NS mabapi le Florida kapa California = 201 гр (321.6 кКал)
Avocado li-vithamine le liminerale tse ngata joalo ka: vithamine B5 - 27,8%, vithamine B6 - 12,9%, vithamine B9 - 20,3%, vithamine C - 11,1%, vithamine E - 13,8%, vithamine K - 17,5%, potasiamo - 19,4%, koporo - 19%
- Vithamine B5 nka karolo ka protheine, mafura, k'habohaedreite metabolism, k'holeseterole metabolism, tswakana tsa palo ea li-hormone, haemoglobin, khothalletsa absorption ea amino acid le tsoekere ka maleng, tšehetsa mosebetsi oa adrenal cortex. Ho haella ha pantothenic acid ho ka baka tšenyo letlalong le manong.
- Vithamine B6 e nka karolo ho hlokomeleng karabelo ea 'mele ea ho itšireletsa mafung, thibelo le tšebetso ea ho hlohlelletsa tsamaiso ea methapo ea mantlha, phetohong ea li-amino acid, metabolism ea tryptophan, lipids le nucleic acid, e tlatsetsa ho sebopeho se tloaelehileng sa li-erythrocyte, ho boloka boemo bo tloaelehileng ea homocysteine e maling. Ho noa vithamine B6 ho sa tsamaee le ho fokotseha ha takatso ea lijo, ho tlola boemo ba letlalo, nts'etsopele ea homocysteinemia, khaello ea mali.
- Vithamine B6 joalo ka coenzyme, ba nka karolo ho metabolism ea li-acid tsa nucleic le li-amino acid. Ho haella ha folate ho lebisa ho senyeheng ha li-acid le liprotheine, tse lebisang ho thibelo ea kholo ea lisele le karohano, haholoholo mesifa e ntseng e eketseha ka potlako: moko oa masapo, epithelium ea mala, jj. khaello ea phepo e nepahetseng, kholofalo ea tlhaho le mathata a kholo ea ngoana. Kopano e matla e bontšitsoe lipakeng tsa folate le homocysteine le kotsi ea lefu la pelo.
- vithamine C e nka karolo liphetohong tsa redox, ts'ebetso ea sesole sa 'mele, e khothaletsa ho monya tšepe. Khaello e lebisa ho marenene a tsoang le a tsoang mali, nosebleeds ea mali ka lebaka la keketseho e kenang ea mali le ho fokola ha methapo ea mali.
- vithamine e e na le thepa ea antioxidant, e hlokahalang molemong oa tšebetso ea li-gonads, mesifa ea pelo, ke botsitso ba bokahohle ba lisele tsa sele. Ka khaello ea vithamine E, ho hlokomeloa ha hemolysis ea erythrocyte le mathata a methapo ea pelo.
- Vithamine K e laola ho koala mali. Ho haella ha vithamine K ho lebisa keketsehong ea nako ea ho hoama ha mali, se theoleloang ke prothrombin maling.
- potasiamo ke ion e ka sehloohong ea lisele tse nkang karolo ho laola taolo ea metsi, acid le electrolyte, e nka karolo ts'ebetsong ea tšusumetso ea methapo, taolo ea khatello.
- koporo ke karolo ea li-enzyme tse nang le ts'ebetso ea redox hape e kenang metabolism ea tšepe, e hlohlelletsa ho monya liprotheine le lik'habohaedreite. E nka karolo lits'ebetsong tsa ho fa lisele tsa 'mele oa motho le oksijene. Ho haella hona ho bonts'oa ke mathata a sebopeho sa methapo ea pelo le masapo, nts'etsopele ea lisele tse sebetsang tsa dysplasia.
Tags: Lik'halori tse 160 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, hore na li-avocado li na le thuso joang, likhalori, limatlafatsi, thepa ea bohlokoa ea li-avocado