Tus nqi noj haus thiab tshuaj lom neeg.
Lub rooj qhia cov ntsiab lus ntawm cov khoom noj muaj rog (calories, protein, rog, carbohydrates, vitamins thiab minerals) tauj ib 100 grams edible ib feem.
| Kev noj haus zoo | kom muaj nuj nqis | Norm ** | % ntawm qhov kev cai nyob hauv 100 g | %% ntawm qhov kev cai hauv 100 kcal | 100% ib txwm |
| Calorie tus nqi | 160 kCal | 1684 kCal | 9.5% | 5.9% | 1053 g |
| Cov nqaijrog | 2 g | 76 g | 2.6% | 1.6% | 3800 g |
| rog | 14.66 g | 56 g | 26.2% | 16.4% | 382 g |
| carbohydrates | 1.83 g | 219 g | 0.8% | 0.5% | 11967 g |
| Alimentary fiber ntau | 6.7 g | 20 g | 33.5% | 20.9% | 299 g |
| dej | 73.23 g | 2273 g | 3.2% | 2% | 3104 g |
| tshauv | 1.58 g | ~ | |||
| vitamins | |||||
| Cov vitamins A, RE | 7 .g | 900 .g | 0.8% | 0.5% | 12857 g |
| alpha carotenes | 24 .g | ~ | |||
| beta carotenes | 0.062 mg | 5 mg | 1.2% | 0.8% | 8065 g |
| Beta Cryptoxanthin | 28 .g | ~ | |||
| Lutein + Zeaxanthin | 271 .g | ~ | |||
| 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 .g | 400 .g | 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 | ~ | |||
| Tocopherol ntau yam | 0.33 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Vitamin K, phylloquinone | 21 .g | 120 .g | 17.5% | 10.9% | 571 g |
| Vitamin PP, TSIS TAU | 1.738 mg | 20 mg | 8.7% | 5.4% | 1151 g |
| Betaine | 0.7 mg | ~ | |||
| macronutrients | |||||
| Cov Paib, K | 485 mg | 2500 mg | 19.4% | 12.1% | 515 g |
| Calcium, Cov | 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 |
| Tub Lauj, S | 20 mg | 1000 mg | 2% | 1.3% | 5000 g |
| Phosphorus, P. | 52 mg | 800 mg | 6.5% | 4.1% | 1538 g |
| Lw Ntsiab Lus | |||||
| Hlau, Fe | 0.55 mg | 18 mg | 3.1% | 1.9% | 3273 g |
| Maij Mangan, Mn | 0.142 mg | 2 mg | 7.1% | 4.4% | 1408 g |
| Tooj liab, Cu | 190 .g | 1000 .g | 19% | 11.9% | 526 g |
| Selenium, Yog Tias | 0.4 .g | 55 .g | 0.7% | 0.4% | 13750 g |
| Cov tshuaj fluorine, F. | 7 .g | 4000 .g | 0.2% | 0.1% | 57143 g |
| Zinc, Zn | 0.64 mg | 12 mg | 5.3% | 3.3% | 1875 g |
| Kev zom zaub mov carbohydrates | |||||
| Hmoov txhuv nplej siab thiab dextrins | 0.11 g | ~ | |||
| Mono- thiab disaccharides (suab thaj) | 0.66 g | qhov siab tshaj plaws 100 г | |||
| galactose cov | 0.1 g | ~ | |||
| Qabzib (dextrose) | 0.37 g | ~ | |||
| sucrose | 0.06 g | ~ | |||
| fructose | 0.12 g | ~ | |||
| Qhov tseem ceeb Amino Acids | |||||
| Arginine * | 0.088 g | ~ | |||
| valine | 0.107 g | ~ | |||
| Keebkwm * | 0.049 g | ~ | |||
| isoleucine | 0.084 g | ~ | |||
| ntxhawj | 0.143 g | ~ | |||
| lysine | 0.132 g | ~ | |||
| methionine | 0.038 g | ~ | |||
| threonine | 0.073 g | ~ | |||
| tryptophan | 0.025 g | ~ | |||
| phenylalanine | 0.097 g | ~ | |||
| Yuav hloov cov amino acids | |||||
| alanine | 0.109 g | ~ | |||
| Aspartic acid | 0.236 g | ~ | |||
| glycine | 0.104 g | ~ | |||
| Glutamic acid | 0.287 g | ~ | |||
| proline | 0.098 g | ~ | |||
| cov serine | 0.114 g | ~ | |||
| tyrosine | 0.049 g | ~ | |||
| cysteine | 0.027 g | ~ | |||
| sterols | |||||
| Campesterol | 5 mg | ~ | |||
| Stigmasterol | 2 mg | ~ | |||
| beta sitosterol cov | 76 mg | ~ | |||
| Noj roj ntxiv rau | |||||
| Noj roj ntxiv rau | 2.126 g | qhov siab tshaj plaws 18.7 г | |||
| 8: 0 :qeb | 0.001 g | ~ | |||
| 16: 0 pev | 2.075 g | ~ | |||
| 18: 0 ua | 0.049 g | ~ | |||
| Monounsaturated fatty acids | 9.799 g | qis 16.8 г | 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 fatty acids | 1.816 g | los ntawm 11.2 rau 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 acids | 0.111 g | los ntawm 0.9 rau 3.7 | 12.3% | 7.7% | |
| Omega-6 fatty acids | 1.705 g | los ntawm 4.7 rau 16.8 | 36.3% | 22.7% |
Tus nqi zog yog 160 kcal.
- khob, hlais = 146 g (233.6 kCal)
- khob, cubes = 150 g (240 kCal)
- khob, pureed = 230 g (368 kCal)
- , NS rau Florida lossis California = 201 гр (321.6 och)
Avocado nplua nuj nyob hauv cov vitamins thiab minerals xws li: vitamin B5 - 27,8%, vitamin B6 - 12,9%, vitamin B9 - 20,3%, vitamin C - 11,1%, vitamin E - 13,8%, vitamin K - 17,5%, poov tshuaj - 19,4%, tooj liab - 19%
- vitamin B5 koom nrog cov protein, rog, carbohydrate metabolism, cov roj metabolism hauv lub cev, cov tshuaj ntawm cov tshuaj hormones, hemoglobin, txhawb txoj kev nqus ntawm cov amino acids thiab suab thaj hauv plab hnyuv, txhawb txoj haujlwm ntawm adrenal cortex. Tsis muaj cov pantothenic acid tuaj yeem ua kev puas tsuaj rau daim tawv nqaij thiab cov leeg.
- vitamin B6 koom rau hauv kev saib xyuas kev tiv thaiv kab mob, kev txwv tsis pub thiab kev cuam tshuam nyob rau hauv lub hauv paus ntawm lub paj hlwb, hauv kev hloov pauv ntawm cov amino acids, nyob rau hauv cov metabolism ntawm tryptophan, lipids thiab nucleic acids, ua rau muaj kev tsim kho kom zoo ntawm erythrocytes, kev saib xyuas ntawm cov qib ib txwm ntawm homocysteine hauv cov ntshav. Kev noj haus tsis txaus ntawm cov vitamin B6 yog nrog los ntawm kev poob qis, kev ua txhaum ntawm daim tawv nqaij, kev txhim kho homocysteinemia, ntshav liab.
- vitamin B6 raws li coenzyme, lawv koom nrog cov metabolism hauv nucleic acids thiab amino acids. Folate deficiency ua rau cov hluav taws xob tsis haum ntawm nucleic acids thiab protein, uas ua rau muaj kev txwv tsis pub muaj kev loj hlob ntawm tes thiab kev faib tawm, tshwj xeeb tshaj yog nyob rau cov ntaub so ntswg sai: pob txha caj qaum, plab hnyuv epithelium, thiab lwm yam. kev noj haus tsis txaus, kev tsis ua raws plab thiab kev loj hlob ntawm tus menyuam. Lub koom haum muaj zog tau pom ntawm cov qib folate thiab homocysteine thiab qhov pheej hmoo ntawm cov kab mob plawv.
- vitamin C koom nrog cov tshuaj tiv thaiv kev rov ua dua, kev ua haujlwm ntawm lub cev tsis muaj zog, txhawb kev nqus ntawm cov hlau. Kev ua kom tsis muaj qab hau ua rau cov pos hniav xoob thiab los ntshav, mob qhov ntswg vim muaj qhov ua rau ntau yam permeability thiab fragility ntawm cov ntshav capillaries.
- vitamin E muaj cov khoom antioxidant, yog qhov tsim nyog rau kev ua haujlwm ntawm cov gonads, mob plawv, yog lub zog khov kho ntawm cov qog ua cell. Nrog lub cev tsis muaj peev xwm ntawm vitamin E, hemolysis ntawm erythrocytes thiab cov hlab ntsha hlwb tau pom.
- Vitamin K tswj ntshav txhaws. Tsis muaj cov vitamins K ua rau cov ntshav txhaws nce ntxiv, cov ntsiab lus qis ntawm prothrombin hauv cov ntshav.
- poov tshuaj yog lub ntsiab intracellular ion uas koom nrog kev tswj hwm dej, acid thiab electrolyte tshuav, koom rau hauv cov txheej txheem ntawm cov hlab ntsha tsis tuaj yeem, kev tswj qhov siab.
- Tooj yog ib feem ntawm cov enzymes nrog kev ua ub no thiab kev koom tes hauv cov hlau metabolism, txhawb kev nqus ntawm cov protein thiab carbohydrates. Koom nrog cov txheej txheem muab cov ntaub so ntswg ntawm tib neeg lub cev nrog oxygen. Qhov tsis txaus yog pom los ntawm kev tsis sib haum xeeb hauv kev tsim kab mob plawv thiab pob txha pob txha, kev txhim kho ntawm cov ntaub so ntswg mob tsis tuaj yeem.
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