Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
Ithebula likhombisa okuqukethwe kwezakhamzimba (ama-calories, amaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali) ngakunye 100 amagremu ingxenye edliwayo.
| Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
| Inani lekhalori | I-160 kCal | I-1684 kCal | 9.5% | 5.9% | 1053 g |
| Amaprotheni | 2 g | 76 g | 2.6% | 1.6% | 3800 g |
| Amafutha | 14.66 g | 56 g | 26.2% | 16.4% | 382 g |
| carbohydrate | 1.83 g | 219 g | 0.8% | 0.5% | 11967 g |
| I-fiber ejwayelekile | 6.7 g | 20 g | 33.5% | 20.9% | 299 g |
| Water | 73.23 g | 2273 g | 3.2% | 2% | 3104 g |
| Ash | 1.58 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 7 µg | 900 µg | 0.8% | 0.5% | 12857 g |
| i-alpha Carotene | 24 µg | ~ | |||
| i-beta Carotene | I-0.062 mg | I-5 mg | 1.2% | 0.8% | 8065 g |
| i-beta Cryptoxanthin | 28 µg | ~ | |||
| I-Lutein + Zeaxanthin | 271 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.067 mg | I-1.5 mg | 4.5% | 2.8% | 2239 g |
| Uvithamini B2, riboflavin | I-0.13 mg | I-1.8 mg | 7.2% | 4.5% | 1385 g |
| Uvithamini B4, choline | I-14.2 mg | I-500 mg | 2.8% | 1.8% | 3521 g |
| Uvithamini B5, i-pantothenic | I-1.389 mg | I-5 mg | 27.8% | 17.4% | 360 g |
| Uvithamini B6, pyridoxine | I-0.257 mg | I-2 mg | 12.9% | 8.1% | 778 g |
| Uvithamini B9, folate | 81 µg | 400 µg | 20.3% | 12.7% | 494 g |
| Uvithamini C, ascorbic | I-10 mg | I-90 mg | 11.1% | 6.9% | 900 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.07 mg | I-15 mg | 13.8% | 8.6% | 725 g |
| i-beta tocopherol | I-0.05 mg | ~ | |||
| i-gamma Tocopherol | I-0.33 mg | ~ | |||
| umabhebhana | I-0.02 mg | ~ | |||
| Uvithamini K, i-phylloquinone | 21 µg | 120 µg | 17.5% | 10.9% | 571 g |
| Uvithamini PP, NE | I-1.738 mg | I-20 mg | 8.7% | 5.4% | 1151 g |
| Betaine | I-0.7 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-485 mg | I-2500 mg | 19.4% | 12.1% | 515 g |
| ICalcium, Ca | I-12 mg | I-1000 mg | 1.2% | 0.8% | 8333 g |
| I-Magnesium, Mg | I-29 mg | I-400 mg | 7.3% | 4.6% | 1379 g |
| I-Sodium, Na | I-7 mg | I-1300 mg | 0.5% | 0.3% | 18571 g |
| Isibabule, S | I-20 mg | I-1000 mg | 2% | 1.3% | 5000 g |
| IPhosphorus, uP | I-52 mg | I-800 mg | 6.5% | 4.1% | 1538 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.55 mg | I-18 mg | 3.1% | 1.9% | 3273 g |
| I-Manganese, Mn | I-0.142 mg | I-2 mg | 7.1% | 4.4% | 1408 g |
| Ithusi, Cu | 190 µg | 1000 µg | 19% | 11.9% | 526 g |
| Selenium, Uma | 0.4 µg | 55 µg | 0.7% | 0.4% | 13750 g |
| I-fluorine, uF | 7 µg | 4000 µg | 0.2% | 0.1% | 57143 g |
| Zinc, Zn | I-0.64 mg | I-12 mg | 5.3% | 3.3% | 1875 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 0.11 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 0.66 g | ubuningi be-100 г | |||
| igalactose | 0.1 g | ~ | |||
| I-glucose (dextrose) | 0.37 g | ~ | |||
| i-sucrose | 0.06 g | ~ | |||
| fructose | 0.12 g | ~ | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.088 g | ~ | |||
| i-valine | 0.107 g | ~ | |||
| Umlando * | 0.049 g | ~ | |||
| Isoleucine | 0.084 g | ~ | |||
| i-leucine | 0.143 g | ~ | |||
| lysine | 0.132 g | ~ | |||
| i-methionine | 0.038 g | ~ | |||
| i-threonine | 0.073 g | ~ | |||
| sdudlamin | 0.025 g | ~ | |||
| phenylalanine | 0.097 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.109 g | ~ | |||
| I-aspartic acid | 0.236 g | ~ | |||
| glycine | 0.104 g | ~ | |||
| I-Glutamic acid | 0.287 g | ~ | |||
| Amaprotheni | 0.098 g | ~ | |||
| i-serine | 0.114 g | ~ | |||
| i-tyrosine | 0.049 g | ~ | |||
| I-Cysteine | 0.027 g | ~ | |||
| AmaSterols | |||||
| ICampesterol | I-5 mg | ~ | |||
| I-Stigmasterol | I-2 mg | ~ | |||
| i-beta sitosterol | I-76 mg | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 2.126 g | ubuningi be-18.7 г | |||
| 8: 0 I-Caprylic | 0.001 g | ~ | |||
| 16: 0 I-Palmitic | 2.075 g | ~ | |||
| 18: 0 UStearin | 0.049 g | ~ | |||
| Ama-acid e-monounsaturated | 9.799 g | iminithi 16.8 г | 58.3% | 36.4% | |
| 16: 1 I-Palmitoleic | 0.698 g | ~ | |||
| 17: 1 I-Heptadecene | 0.01 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 9.066 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.025 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 1.816 g | kusuka ku-11.2 kuya ku-20.6 | 16.2% | 10.1% | |
| 18:2 Linoleic | 1.674 g | ~ | |||
| 18: 3 Ezomzimba | 0.125 g | ~ | |||
| 18: 3 i-Omega-3, i-alpha linolenic | 0.111 g | ~ | |||
| 18: 3 i-Omega-6, iGamma Linolenic | 0.015 g | ~ | |||
| 20:3 Eicosatriene | 0.016 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.111 g | kusuka ku-0.9 kuya ku-3.7 | 12.3% | 7.7% | |
| Ama-acids ama-Omega-6 | 1.705 g | kusuka ku-4.7 kuya ku-16.8 | 36.3% | 22.7% |
Inani lamandla lingu-160 kcal.
- inkomishi, lisikiwe = 146 g (233.6 kCal)
- inkomishi, ama-cubes = 150 g (240 kCal)
- inkomishi, pureed = 230 g (368 kCal)
- , NS ngokuya eFlorida noma eCalifornia = 201 гр (321.6 кКал)
Ukwatapheya ucebile amavithamini namaminerali afana no: vithamini B5 - 27,8%, uvithamini B6 - 12,9%, uvithamini B9 - 20,3%, uvithamini C - 11,1%, uvithamini E - 13,8%, uvithamini K - 17,5%, potassium - 19,4%, ithusi - 19%
- Vitamin B5 iqhaza amaprotheni, fat, carbohydrate umzimba, cholesterol umzimba, zamagama amaningi ama-hormone, i-hemoglobin, ikhuthaza ukumuncwa amino acid kanye noshukela emathunjini, isekela umsebenzi we-adrenal cortex. Ukuntuleka kwe-pantothenic acid kungaholela ekulimaleni kwesikhumba kanye nolwelwesi lwamafinyila.
- Vitamin B6 ubamba iqhaza ekugcineni amasosha omzimba, ukuvimbela kanye nezinqubo zokuzijabulisa ohlelweni lwezinzwa oluphakathi, ekuguqulweni kwama-amino acid, ku-metabolism ye-tryptophan, lipids kanye ne-nucleic acid, kunomthelela ekwakhekeni okujwayelekile kwama-erythrocyte, ukugcinwa kwezinga elijwayelekile ye-homocysteine egazini. Ukudla okunganele kwe-vitamin B6 kuhambisana nokwehla kwesifiso sokudla, ukwephula isimo sesikhumba, ukuthuthukiswa kwe-homocysteinemia, i-anemia.
- Vitamin B6 njenge-coenzyme, babamba iqhaza ekuguqulweni komzimba kwama-nucleic acid kanye nama-amino acid. Ukushoda kwe-folate kuholela ekuthini kungasebenzi kahle kwama-nucleic acid namaprotheni, okuholela ekuvinjelweni kokukhula kwamaseli nokwehlukana, ikakhulukazi kwizicubu ezanda ngokushesha: umnkantsha, i-epithelium yamathumbu, njll. Ukusetshenziswa okunganele kwefolate ngesikhathi sokukhulelwa kungenye yezimbangela zokuvuthwa ngaphambi kwesikhathi, ukungondleki, ukukhubazeka okuzelwe kanye nokuphazamiseka kokukhula kwengane. Ukuhlangana okuqinile kukhonjisiwe phakathi kwamazinga e-folate ne-homocysteine kanye nengozi yesifo senhliziyo.
- Vitamin C ubamba iqhaza ekuphendukeni kwe-redox, ukusebenza kwamasosha omzimba, kukhuthaza ukumuncwa kwensimbi. Ukushoda kuholela ezinsinini eziphumayo nezophayo, ukopha ngamakhala ngenxa yokwanda kokuqina nokuqina kwamathambo egazi.
- Vitamin E inezakhiwo zokulwa ne-antioxidant, edingekayo ekusebenzeni kwama-gonads, imisipha yenhliziyo, iyisiqinisi somhlaba wonke sezingqamuzana zeseli. Ngokushoda kukavithamini E, i-hemolysis yama-erythrocyte nokuphazamiseka kwemithambo yegazi kuyabonakala.
- Vitamin K ilawula ukujiya kwegazi. Ukuntuleka kukavithamini K kuholela ekwandeni kwesikhathi sokuvala igazi, okuqukethwe okwehlisiwe kwe-prothrombin egazini.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- Copper kuyingxenye yama-enzyme anomsebenzi we-redox futhi obandakanyeka ku-metabolism yensimbi, kuvusa ukumuncwa kwamaprotheni nama-carbohydrate. Ubamba iqhaza ezinhlelweni zokuhlinzeka izicubu zomzimba womuntu nge-oxygen. Ukushoda kubonakaliswa yizinkinga ekubunjweni kohlelo lwe-cardiovascular and skeleton, ukuthuthukiswa kwezicubu zomzimba ezixhuma i-dysplasia.
Omaka: okuqukethwe kwekhalori 160 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ukuthi ama-Avocado alusizo kanjani, ama-calories, izakhi zomzimba, izakhiwo eziwusizo zama-Avocado