ʻO ka waiwai kūpono a me ka hoʻohui kemika.
Hōʻike ka pākaukau i ka ʻike o nā meaola (nā calorie, nā protein, nā momona, nā paʻakai, nā wikamina a me nā minelala) no kēlā me kēia 100 nā huna ʻāpana ʻai.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 160 kCal | 1684 kCal | 9.5% | 5.9% | 1053 G |
| Nā Paena | 2 G | 76 G | 2.6% | 1.6% | 3800 G |
| kona kaikea a | 14.66 G | 56 G | 26.2% | 16.4% | 382 G |
| Carbohydrates | 1.83 G | 219 G | 0.8% | 0.5% | 11967 G |
| Puluniu alimentary | 6.7 G | 20 G | 33.5% | 20.9% | 299 G |
| ka wai | 73.23 G | 2273 G | 3.2% | 2% | 3104 G |
| ka lehu | 1.58 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina 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 |
| ʻO beta Cryptoxanthin | 28 µg | ~ | |||
| Lutein + Zeaxanthin | 271 µg | ~ | |||
| Wikamina B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 2.8% | 2239 G |
| ʻO Vitamin B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 4.5% | 1385 G |
| ʻO Vitamin B4, koho | 14.2 mg | 500 mg | 2.8% | 1.8% | 3521 G |
| ʻO Vitamin B5, pantothenic | 1.389 mg | 5 mg | 27.8% | 17.4% | 360 G |
| ʻO Vitamin B6, pyridoxine | 0.257 mg | 2 mg | 12.9% | 8.1% | 778 G |
| ʻO Vitamin B9, folate | 81 µg | 400 µg | 20.3% | 12.7% | 494 G |
| ʻO Vitamin C, ascorbic | 10 mg | 90 mg | 11.1% | 6.9% | 900 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.07 mg | 15 mg | 13.8% | 8.6% | 725 G |
| beta tocopherol | 0.05 mg | ~ | |||
| Laulā Tocopherol | 0.33 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Wikamina K, phylloquinone | 21 µg | 120 µg | 17.5% | 10.9% | 571 G |
| ʻO Vitamin PP, NE | 1.738 mg | 20 mg | 8.7% | 5.4% | 1151 G |
| Pāpale | 0.7 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 485 mg | 2500 mg | 19.4% | 12.1% | 515 G |
| Kalipuna, Ca | 12 mg | 1000 mg | 1.2% | 0.8% | 8333 G |
| Makanekiuma, Mg | 29 mg | 400 mg | 7.3% | 4.6% | 1379 G |
| Sodoma, Na | 7 mg | 1300 mg | 0.5% | 0.3% | 18571 G |
| Sulphur, S | 20 mg | 1000 mg | 2% | 1.3% | 5000 G |
| Pākuʻi, P | 52 mg | 800 mg | 6.5% | 4.1% | 1538 G |
| Nā Huli Huli | |||||
| ʻO Iron, 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 |
| Keleawe, Cu | 190 µg | 1000 µg | 19% | 11.9% | 526 G |
| Selenium, Inā | 0.4 µg | 55 µg | 0.7% | 0.4% | 13750 G |
| Fluorine, F | 7 µg | 4000 µg | 0.2% | 0.1% | 57143 G |
| Kiniki, Zn | 0.64 mg | 12 mg | 5.3% | 3.3% | 1875 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 0.11 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 0.66 G | max 100 g | |||
| galactose | 0.1 G | ~ | |||
| ʻO Glucose (dextrose) | 0.37 G | ~ | |||
| maʻi maʻi | 0.06 G | ~ | |||
| huahua | 0.12 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO 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 | ~ | |||
| ekolu | 0.073 G | ~ | |||
| tryptophan | 0.025 G | ~ | |||
| phenylalanine | 0.097 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.109 G | ~ | |||
| ʻAkika Aspartic | 0.236 G | ~ | |||
| glycine | 0.104 G | ~ | |||
| ʻAkika glutamic | 0.287 G | ~ | |||
| proline | 0.098 G | ~ | |||
| serine | 0.114 G | ~ | |||
| tyrosin | 0.049 G | ~ | |||
| cysteine | 0.027 G | ~ | |||
| ʻO Sterola | |||||
| Kāpala | 5 mg | ~ | |||
| ʻO Stigmasterol | 2 mg | ~ | |||
| beta sitosterol | 76 mg | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.126 G | max 18.7 g | |||
| 8: 0 Caprylic | 0.001 G | ~ | |||
| 16: 0 Palmitic | 2.075 G | ~ | |||
| 18: 0 Stearin | 0.049 G | ~ | |||
| ʻO nā waikawa momona momona | 9.799 G | min 16.8 г | 58.3% | 36.4% | |
| 16: 1 Palmitoleic | 0.698 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.01 G | ~ | |||
| 18:1 Olein (omega-9) | 9.066 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.025 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.816 G | mai 11.2 ke 20.6 | 16.2% | 10.1% | |
| 18: 2 Linoleika | 1.674 G | ~ | |||
| 18: 3 Linolenika | 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 | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.111 G | mai 0.9 ke 3.7 | 12.3% | 7.7% | |
| ʻO ka Omega-6 ka mea momona acids | 1.705 G | mai 4.7 ke 16.8 | 36.3% | 22.7% |
ʻO ka waiwai o ka ikehu 160 kcal.
- kīʻaha, ʻoki = 146 g (233.6 kCal)
- kiaha, cubes = 150 g (240 kCal)
- kīʻaha, hoʻomaʻemaʻe = 230 g (368 kCal)
- , NS i Florida a i Kaleponi paha = 201 гр (321.6 кКал)
Pākena waiwai i nā wikamina a me nā minelala e like me: wikamina B5 - 27,8%, wikamina B6 - 12,9%, wikamina B9 - 20,3%, wikamina C - 11,1%, wikamina E - 13,8%, wikamina K - 17,5%, potassium - 19,4%, keleawe - 19%
- Vitamin B5 komo i loko o ka protein, momona, carbohydrate metabolism, cholesterol metabolism, ke synthesi o kekahi helu o nā hormones, hemoglobin, paipai i ka lawe ʻana o nā amino acid a me nā kō i loko o ka ʻōpū, kākoʻo i ka hana o ka adrenal cortex. ʻO ka nele o ka waikawa pantothenic hiki ke alakaʻi i ka hōʻino i ka ʻili a me nā membrane mucous.
- Vitamin B6 komo i ka mālama ʻana i ka pane pale pale, kaohi a me nā kaʻina hauʻoli i ka ʻōnaehana waena, i ka hoʻololi ʻana o nā amino acid, i ka metabolism o ka tryptophan, lipids a me nā nucleic acid, kōkua i ka hana maʻamau o nā erythrocytes, ka mālama ʻana i ka pae maʻamau. o ka homocysteine i ke koko. ʻAʻole lawa ka lawe ʻana o ka wikamina B6 i ka hoʻoliʻiliʻi o ka makemake, kahi hewa i ke ʻano o ka ʻili, ka hoʻomohala ʻana o ka homocysteinemia, anemia.
- Vitamin B6 ma ke ʻano he coenzyme, komo lākou i ka metabolism o nukelika a me nā amino acid. ʻO ka hemahema folate ke alakaʻi i ka hōʻino ʻole ʻana o nā nucleic acid a me ka protein, a ʻo ia ka hopena o ka pāpā ʻana i ka ulu ʻana o ka pūnaewele a me ka hoʻokaʻawale ʻana, keu hoʻi i nā mea kikoola wikiwiki: ka iwi iwi, epithelium ʻōpū, a me nā mea ʻē aʻe. hana maikaʻi ʻole o ke kino, malformations congenital a me nā maʻi ulu o ke keiki. Ua hōʻike ʻia kahi hui ikaika ma waena o nā pae folate a me homocysteine a me ka makaʻu o ka maʻi maʻi ʻōpū.
- Vitamin C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- Vitamin E Loaʻa iā ia nā waiwai antioxidant, pono ia no ka hana o nā gonad, ka puʻuwai puʻuwai, kahi stabilizer āpau o nā membrane pūnaewele. Me ka hemahema o ka wikamina E, ʻike ʻia ka hemolysis o nā erythrocytes a me nā maʻi neurological.
- Vitamin K hoʻoponopono i ke kāpili ʻana i ke koko. ʻO ka nele o ka huaora K hiki ke hoʻonui i ka manawa o ke kō ʻana o ke koko, kahi mea i hoʻohaʻahaʻa ʻia o prothrombin i loko o ke koko.
- pāpaʻa ʻo ia ka ion intracellular nui i komo i ka lula o ka wai, ka waikawa a me ke kaulike electrolyte, komo i nā hana o nā impulses nerve, kaohi kaomi.
- keleawe kahi ʻāpana o nā enzyme me ka hana redox a pili i ka hao hao, hoʻonāukiuki i ka lawe ʻana o nā protein a me nā haʻuki. Komo i nā kaʻina hana o ka hāʻawi ʻana i nā kiko o ke kino o ke kanaka me ka oxygen. Hōʻike ʻia ka hemahema e nā maʻi i ke kūkulu ʻia ʻana o ka ʻōnaehana cardiovascular a me ka iwi, ka hoʻomohala ʻana i ka displasia aʻa pili.
Nā huaʻōlelo: ʻo ka nui o ka calorie 160 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea e pono ai ka Avocados, nā calorie, nā meaʻai, nā pono pono o Avocados