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 | 167 kC | 1684 kC | 9.9% | 5.9% | 1008 g, |
| Liprotheine | 1.96 g, | 76 g, | 2.6% | 1.6% | 3878 g, |
| Mafura | 15.41 g, | 56 g, | 27.5% | 16.5% | 363 g, |
| Li-carbohydrate | 1.84 g, | 219 g, | 0.8% | 0.5% | 11902 g, |
| Lisele tsa fiber | 6.8 g, | 20 g, | 34% | 20.4% | 294 g, |
| metsi | 72.33 g, | 2273 g, | 3.2% | 1.9% | 3143 g, |
| Ash | 1.66 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 7 μg | 900 μg | 0.8% | 0.5% | 12857 g, |
| alpha carotenes | 24 μg | ~ | |||
| beta carotenes | 0.063 mg | 5 mg | 1.3% | 0.8% | 7937 g, |
| beta Cryptoxanthin | 27 μg | ~ | |||
| Lutein + Zeaxanthin | 271 μg | ~ | |||
| Vithamine B1, thiamine | 0.075 mg | 1.5 mg | 5% | 3% | 2000 g, |
| Vithamine B2, riboflavin | 0.143 mg | 1.8 mg | 7.9% | 4.7% | 1259 g, |
| Vithamine B4, choline | 14.2 mg | 500 mg | 2.8% | 1.7% | 3521 g, |
| Vithamine B5, pantothenic | 1.463 mg | 5 mg | 29.3% | 17.5% | 342 g, |
| Vithamine B6, pyridoxine | 0.287 mg | 2 mg | 14.4% | 8.6% | 697 g, |
| Vithamine B9, folate | 89 μg | 400 μg | 22.3% | 13.4% | 449 g, |
| Vithamine C, ascorbic | 8.8 mg | 90 mg | 9.8% | 5.9% | 1023 g, |
| Vithamine E, alpha tocopherol, TE | 1.97 mg | 15 mg | 13.1% | 7.8% | 761 g, |
| beta tocopherol | 0.04 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 0.32 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Vithamine K, phylloquinone | 21 μg | 120 μg | 17.5% | 10.5% | 571 g, |
| Vithamine PP, NE | 1.912 mg | 20 mg | 9.6% | 5.7% | 1046 g, |
| Betaine | 0.7 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 507 mg | 2500 mg | 20.3% | 12.2% | 493 g, |
| K'halsiamo, Ca | 13 mg | 1000 mg | 1.3% | 0.8% | 7692 g, |
| Magnesiamo, Mg | 29 mg | 400 mg | 7.3% | 4.4% | 1379 g, |
| Sodium, Na | 8 mg | 1300 mg | 0.6% | 0.4% | 16250 g, |
| Sebabole, S | 19.6 mg | 1000 mg | 2% | 1.2% | 5102 g, |
| Phosphorus, P. | 54 mg | 800 mg | 6.8% | 4.1% | 1481 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.61 mg | 18 mg | 3.4% | 2% | 2951 g, |
| Manganese, Mong | 0.149 mg | 2 mg | 7.5% | 4.5% | 1342 g, |
| Koporo, Cu | 170 μg | 1000 μg | 17% | 10.2% | 588 g, |
| Selenium, Haeba | 0.4 μg | 55 μg | 0.7% | 0.4% | 13750 g, |
| Zinki, Zn | 0.68 mg | 12 mg | 5.7% | 3.4% | 1765 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.11 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 0.3 g, | max 100 g | |||
| galactose | 0.08 g, | ~ | |||
| Tsoekere (dextrose) | 0.08 g, | ~ | |||
| sucrose | 0.06 g, | ~ | |||
| fructose | 0.08 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.087 g, | ~ | |||
| valine | 0.105 g, | ~ | |||
| Histidine * | 0.048 g, | ~ | |||
| Isoleucine | 0.083 g, | ~ | |||
| leucine | 0.141 g, | ~ | |||
| lysine | 0.129 g, | ~ | |||
| methionine | 0.037 g, | ~ | |||
| threonine | 0.072 g, | ~ | |||
| boitumelo | 0.025 g, | ~ | |||
| phenylalanine | 0.095 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.106 g, | ~ | |||
| Asiti ea aspartic | 0.232 g, | ~ | |||
| glycine | 0.102 g, | ~ | |||
| Asiti ea Glutamic | 0.282 g, | ~ | |||
| proline | 0.096 g, | ~ | |||
| serine | 0.112 g, | ~ | |||
| tyrosine | 0.048 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% | 34.9% | |
| 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% | 9.7% | |
| 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% | 7.4% | |
| Omega-6 mafura a acids | 1.705 g, | ho tloha 4.7 ho ea 16.8 | 36.3% | 21.7% |
Boleng ba matla ke 167 kcal.
- NLEA e sebeletsa = 30 g (50.1 kCal)
- senoelo, pureed = 230 g (384.1 kCal)
- litholoana, ntle le letlalo le peo = 136 гр (227.1 кКал)
Avocado, California, e tala livithamini le liminerale tse ruileng joalo ka: vithamine B5 - 29,3%, vithamine B6 - 14,4%, vithamine B9 - 22,3%, vithamine E - 13,1%, vithamine K - 17,5%, potasiamo - 20,3%, koporo - 17%
- 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 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 167 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, hore na li-avocado li na le thuso joang