Imar abinci mai gina jiki da haɓakar sinadarai.
Teburin yana nuna abubuwan da ke cikin abubuwan gina jiki (adadin kuzari, sunadarai, mai, maƙarƙashiya, bitamin da kuma ma’adanai) a kowane 100 grams bangare mai cin abinci.
| Abinci | yawa | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Imar calorie | 160 kCal | 1684 kCal | 9.5% | 5.9% | 1053 g |
| sunadaran | 2 g | 76 g | 2.6% | 1.6% | 3800 g |
| fats | 14.66 g | 56 g | 26.2% | 16.4% | 382 g |
| carbohydrates | 1.83 g | 219 g | 0.8% | 0.5% | 11967 g |
| Fatar Alimentary | 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 | ~ | |||
| bitamin | |||||
| Vitamin 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 | ~ | |||
| Vitamin B1, thiamine | 0.067 MG | 1.5 MG | 4.5% | 2.8% | 2239 g |
| Vitamin B2, riboflavin | 0.13 MG | 1.8 MG | 7.2% | 4.5% | 1385 g |
| Vitamin B4, choline | 14.2 MG | 500 MG | 2.8% | 1.8% | 3521 g |
| Vitamin B5, pantothenic | 1.389 MG | 5 MG | 27.8% | 17.4% | 360 g |
| Vitamin B6, pyridoxine | 0.257 MG | 2 MG | 12.9% | 8.1% | 778 g |
| Vitamin B9, folate | 81 μg | 400 μg | 20.3% | 12.7% | 494 g |
| Vitamin C, ascorbic | 10 MG | 90 MG | 11.1% | 6.9% | 900 g |
| Vitamin E, alpha tocopherol, TE | 2.07 MG | 15 MG | 13.8% | 8.6% | 725 g |
| beta tocopherol | 0.05 MG | ~ | |||
| Yankin Tocopherol | 0.33 MG | ~ | |||
| tocopherol | 0.02 MG | ~ | |||
| Vitamin K, phylloquinone | 21 μg | 120 μg | 17.5% | 10.9% | 571 g |
| Vitamin PP, NO | 1.738 MG | 20 MG | 8.7% | 5.4% | 1151 g |
| Betaine | 0.7 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 485 MG | 2500 MG | 19.4% | 12.1% | 515 g |
| Kalshiya, Ca | 12 MG | 1000 MG | 1.2% | 0.8% | 8333 g |
| Magnesium, MG | 29 MG | 400 MG | 7.3% | 4.6% | 1379 g |
| Sodium, Na | 7 MG | 1300 MG | 0.5% | 0.3% | 18571 g |
| Sulfur, S | 20 MG | 1000 MG | 2% | 1.3% | 5000 g |
| Phosphorus, P. | 52 MG | 800 MG | 6.5% | 4.1% | 1538 g |
| Gano Abubuwa | |||||
| Irin, 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 |
| Tagulla, Cu | 190 μg | 1000 μg | 19% | 11.9% | 526 g |
| Selenium, Idan | 0.4 μg | 55 μg | 0.7% | 0.4% | 13750 g |
| Fluorin, F | 7 μg | 4000 μg | 0.2% | 0.1% | 57143 g |
| Tutiya, Zn | 0.64 MG | 12 MG | 5.3% | 3.3% | 1875 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 0.11 g | ~ | |||
| Mono- da disaccharides (sugars) | 0.66 g | max 100 г | |||
| galactose | 0.1 g | ~ | |||
| Glucose (dextrose) | 0.37 g | ~ | |||
| sucrose | 0.06 g | ~ | |||
| fructose | 0.12 g | ~ | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.088 g | ~ | |||
| valine | 0.107 g | ~ | |||
| Tarihin * | 0.049 g | ~ | |||
| Isoleucine | 0.084 g | ~ | |||
| leucine | 0.143 g | ~ | |||
| lysine | 0.132 g | ~ | |||
| methionine | 0.038 g | ~ | |||
| threonine | 0.073 g | ~ | |||
| tryptophan | 0.025 g | ~ | |||
| phenylalanine | 0.097 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.109 g | ~ | |||
| Aspartic acid | 0.236 g | ~ | |||
| glycine | 0.104 g | ~ | |||
| Glutamic acid | 0.287 g | ~ | |||
| Proline | 0.098 g | ~ | |||
| serine | 0.114 g | ~ | |||
| tyrosin | 0.049 g | ~ | |||
| cysteine | 0.027 g | ~ | |||
| Jirgin sama | |||||
| Campesterol | 5 MG | ~ | |||
| stigmasterol | 2 MG | ~ | |||
| beta sitosterol | 76 MG | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 2.126 g | max 18.7 г | |||
| 8:0 | 0.001 g | ~ | |||
| 16: 0 Dabino | 2.075 g | ~ | |||
| 18: 0 Stearin | 0.049 g | ~ | |||
| Monounsaturated mai kitse | 9.799 g | min 16.8g | 58.3% | 36.4% | |
| 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 | ~ | |||
| Polyunsaturated mai kitse | 1.816 g | daga 11.2 to 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 fatty acid | 0.111 g | daga 0.9 to 3.7 | 12.3% | 7.7% | |
| Omega-6 fatty acid | 1.705 g | daga 4.7 to 16.8 | 36.3% | 22.7% |
Theimar makamashi ita ce 160 kcal.
- kofin, yankakken = 146 g (233.6 kCal)
- kofin, cubes = 150 g (240 kCal)
- kofin, mai tsabta = 230 g (368 kCal)
- , NS kamar zuwa Florida ko California = 201 гр (321.6 кКал)
avocado bitamin B5 - 27,8%, B6 - 12,9%, B9 - 20,3%, bitamin C - 11,1%, bitamin E - 13,8%, bitamin K. - 17,5%, potassium - 19,4%, jan karfe - 19%
- Vitamin B5 shiga cikin furotin, kitse, metabolism na ƙwayar cuta, metabolism na cholesterol, hada abubuwa da yawa na hormones, haemoglobin, yana haɓaka shayar amino acid da sugars a cikin hanji, yana tallafawa aikin ƙirar adrenal. Rashin sinadarin pantothenic acid na iya haifar da lahani ga fata da kumburin mucous.
- Vitamin B6 shiga cikin kula da kariyar amsawa, hanawa da motsa rai a cikin tsarin juyayi na tsakiya, cikin jujjuyawar amino acid, a cikin kwayar halittar tryptophan, lipids da nucleic acid, suna taimakawa wajen samar da erythrocytes na yau da kullun, kiyaye matsayin al'ada. na homocysteine a cikin jini. Rashin isasshen bitamin B6 yana tare da rage ci, cin zarafin yanayin fata, haɓakar homocysteinemia, ƙarancin jini.
- Vitamin B6 a matsayin coenzyme, suna shiga cikin haɓakar ƙwayoyin nucleic acid da amino acid. Rashin ƙarancin abinci yana haifar da gurɓataccen hadewar ƙwayoyin nucleic acid da furotin, wanda ke haifar da hana haɓakar kwayar halitta da rarrabuwa, musamman a cikin ƙwayoyin halitta masu saurin yaduwa: ɓarke ƙashi, epithelium na hanji, da sauransu. rashin abinci mai gina jiki, nakasawar haihuwa da rikicewar ci gaban yaro. An nuna ƙungiya mai ƙarfi tsakanin matakan fure da homocysteine da haɗarin cutar cututtukan zuciya.
- Vitamin C shiga cikin halayen redox, aiki na tsarin rigakafi, yana inganta karɓar ƙarfe. Rashin rashi na haifar da sako-sako da cizon gumis, toshewar hanci saboda karɓaɓɓiyar izinin aiki da rauni na kumburin jini.
- Vitamin E ya mallaki kayan antioxidant, ya zama dole don aikin gonads, tsokar zuciya, shine mai daidaita yanayin membranes na duniya. Tare da rashi bitamin E, hemolysis na erythrocytes da cututtukan jijiyoyin jiki suna lura.
- Vitamin K yana daidaita daskarewar jini. Rashin bitamin K yana haifar da ƙaruwar lokacin daskarewar jini, saukar da abun ciki na prothrombin a cikin jini.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
- Copper wani ɓangare ne na enzymes tare da aikin redox kuma yana da hannu cikin ƙarancin ƙarfe, yana ƙarfafa shayar sunadarai da carbohydrates. Shiga cikin hanyoyin samar da kyallen takarda na jikin ɗan adam da iskar oxygen. An nuna rashi ta hanyar rikice-rikice a cikin samuwar tsarin jijiyoyin jini da kwarangwal, ci gaban cututtukan mahaifa dysplasia.
Tags: Caloric abun ciki 160 kcal, sinadaran abun da ke ciki, darajar abinci mai gina jiki, bitamin, ma'adanai, yadda Avocados ke da amfani, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani na Avocados