Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i te kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) mo ia 100 karamu wahi kai.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara pūngoi | 167 kCal | 1684 kCal | 9.9 orau | 5.9 orau | 1008 g |
| Pūmua | 1.96 g | 76 g | 2.6 orau | 1.6 orau | 3878 g |
| Fats | 15.41 g | 56 g | 27.5 orau | 16.5 orau | 363 g |
| warowaihā | 1.84 g | 219 g | 0.8 orau | 0.5 orau | 11902 g |
| Muka muka | 6.8 g | 20 g | 34 orau | 20.4 orau | 294 g |
| Water | 72.33 g | 2273 g | 3.2 orau | 1.9 orau | 3143 g |
| Ash | 1.66 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 7 µg | 900 µg | 0.8 orau | 0.5 orau | 12857 g |
| carotenes alpha | 24 µg | ~ | |||
| karotenana beta | 0.063 mg | 5 mg | 1.3 orau | 0.8 orau | 7937 g |
| beta Cryptoxanthin | 27 µg | ~ | |||
| Lutein + Zeaxanthin | 271 µg | ~ | |||
| Huaora B1, thiamine | 0.075 mg | 1.5 mg | 5% | 3% | 2000 g |
| Huaora B2, riboflavin | 0.143 mg | 1.8 mg | 7.9 orau | 4.7 orau | 1259 g |
| Huaora B4, kowhiri | 14.2 mg | 500 mg | 2.8 orau | 1.7 orau | 3521 g |
| Huaora B5, pantothenic | 1.463 mg | 5 mg | 29.3 orau | 17.5 orau | 342 g |
| Huaora B6, pyridoxine | 0.287 mg | 2 mg | 14.4 orau | 8.6 orau | 697 g |
| Huaora B9, folate | 89 µg | 400 µg | 22.3 orau | 13.4 orau | 449 g |
| Huaora C, ascorbic | 8.8 mg | 90 mg | 9.8 orau | 5.9 orau | 1023 g |
| Huaora E, alpha tocopherol, TE | 1.97 mg | 15 mg | 13.1 orau | 7.8 orau | 761 g |
| tocopherol beta | 0.04 mg | ~ | |||
| Awhe Tocopherol | 0.32 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Huaora K, phylloquinone | 21 µg | 120 µg | 17.5 orau | 10.5 orau | 571 g |
| Huaora PP, KORE | 1.912 mg | 20 mg | 9.6 orau | 5.7 orau | 1046 g |
| Betaine | 0.7 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 507 mg | 2500 mg | 20.3 orau | 12.2 orau | 493 g |
| Konupūmā, Ca | 13 mg | 1000 mg | 1.3 orau | 0.8 orau | 7692 g |
| Konupora, Mg | 29 mg | 400 mg | 7.3 orau | 4.4 orau | 1379 g |
| Konutai, Na | 8 mg | 1300 mg | 0.6 orau | 0.4 orau | 16250 g |
| Sulphur, S | 19.6 mg | 1000 mg | 2% | 1.2 orau | 5102 g |
| Paihere, P | 54 mg | 800 mg | 6.8 orau | 4.1 orau | 1481 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.61 mg | 18 mg | 3.4 orau | 2% | 2951 g |
| Manganese, Mn | 0.149 mg | 2 mg | 7.5 orau | 4.5 orau | 1342 g |
| Parahi, Cu | 170 µg | 1000 µg | 17 orau | 10.2 orau | 588 g |
| Selenium, Mena | 0.4 µg | 55 µg | 0.7 orau | 0.4 orau | 13750 g |
| Zinc, Zn | 0.68 mg | 12 mg | 5.7 orau | 3.4 orau | 1765 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 0.11 g | ~ | |||
| Mono- me nga waatea (huka) | 0.3 g | max 100 g | |||
| galactose | 0.08 g | ~ | |||
| Te kūhuka (dextrose) | 0.08 g | ~ | |||
| Tuhinga o mua | 0.06 g | ~ | |||
| huawhenua | 0.08 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| 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 | ~ | |||
| tryptophan | 0.025 g | ~ | |||
| phenylalanine | 0.095 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.106 g | ~ | |||
| Ko te waikawa Aspartic | 0.232 g | ~ | |||
| glycine | 0.102 g | ~ | |||
| waikawa glutamic | 0.282 g | ~ | |||
| Proline | 0.096 g | ~ | |||
| serine | 0.112 g | ~ | |||
| tyrosine | 0.048 g | ~ | |||
| cysteine | 0.027 g | ~ | |||
| Taimana | |||||
| Karawaka | 5 mg | ~ | |||
| Taipū | 2 mg | ~ | |||
| beta sitosterol | 76 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.126 g | max 18.7 g | |||
| 8: 0 Parani | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.075 g | ~ | |||
| 18: 0 Stearin | 0.049 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 9.799 g | min 16.8 g | 58.3 orau | 34.9 orau | |
| 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 | ~ | |||
| Nga waikawa hinu momona | 1.816 g | i 11.2 ki 20.6 | 16.2 orau | 9.7 orau | |
| 18: 2 Linoleic | 1.674 g | ~ | |||
| 18: 3 Linolenika | 0.125 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.111 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.015 g | ~ | |||
| 20: 3 Eicosatriene | 0.016 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.111 g | i 0.9 ki 3.7 | 12.3 orau | 7.4 orau | |
| Nga waikawa momi Omega-6 | 1.705 g | i 4.7 ki 16.8 | 36.3 orau | 21.7 orau |
Ko te uara o te kaha ko 167 kcal.
- Te mahi NLEA = 30 g (50.1 kCal)
- kapu, purea = 230 g (384.1 kCal)
- hua, kaore he kiri me te purapura = 136 гр (227.1 кКал)
Avocado, California, mata taonga nui i te huaora me nga kohuke penei: te huaora B5 - 29,3%, huaora B6 - 14,4%, huaora B9 - 22,3%, huaora E - 13,1%, huaora K - 17,5%, pāhare pāporo - 20,3%, parahi - 17%
- B5 huaora whai wāhi i roto i te pūmua, ngako, warowaihā pākia, pākia pākia, te whakahiatonga o te maha o nga homoni, hemoglobin, whakatairanga i te ngongo o nga waikawa amino me nga huka i roto i te kopu, e tautoko ana i te mahi o te uha adrenal. Ko te kore o te waikawa pantothenic ka mate i te kiri me nga kiriuhi mucous.
- B6 huaora whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- B6 huaora hei coenzyme, ka uru atu ratau ki te whakarahi i nga waikawa ngako me nga waikawa amino. Ko te ngoikoretanga o te takahuri ka ngoikore te waihanga o nga waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kiko tere: te koiwi wheua, te epithelium puku, me etahi atu. te koretake o te kai, te hē o te whanautanga me te whanaketanga o te tamaiti. He hononga kaha kua whakaatuhia i waenga i te taumata folate me te homocysteine me te raru o te mate mate pukupuku.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka piki ake te wa whakaheke toto, ka heke te ihirangi o te prothrombin i roto i te toto.
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
Tags: ihirangi pūngoi 167 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua o te Avocado, California, raw, Calories, nutritive, taonga whai hua o Avocados, California, raw