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Авокадо

Авокадо
0 потребители харесаха тази храна | 0 потребители запазиха тази храна

Хранителни стойности

На порция от 140 г

% Дневна стойност при хранителен режим от 2000 kcal

Калории 224 kcal
11% DV
Общо мазнини 20.6g
32% DV
Мононенаситени мазнини13.5g
Полиненаситени мазнини2.5g
Наситени мазнини3.0g
Общо въглехидрати 11.9g
4% DV
Фибри9.4g
Нишесте1.5g
Захари1.0g
Протеин 2.8g
6% DV
Растителен протеин2.8g

Относно

Цяло авокадо, разрязано на две половини. Калорично е заради полезните за сърцето мазнини, богато е на фибри и съдържа сравнително малко захари.

Съставки

Витамини и минерали

Витамини

Хранително веществоКоличество% ДНПолуживот
Биотин (B7)4.9mcg16%
Холин19.6mg4%
Фолат (B9)112.0mcg28%
Ниацин (B3)2.4mg15%
Пантотенова киселина (B5)1.9mg39%
Рибофлавин (B2)0.2mg14%
Тиамин (B1)0.1mg8%
Витамин A10.0mcg1%
Витамин B60.4mg21%
Витамин C14.0mg16%
Витамин E2.9mg19%
Витамин K29.0mcg24%

Минерали

Хранително веществоКоличество% ДНПолуживот
Калций17.0mg2%
Мед266.0mcg30%
Желязо0.8mg4%
Магнезий41.0mg10%
Фосфор73.0mg10%
Калий679.0mg14%
Селен0.6mcg1%
Натрий10.0mg0%
Цинк0.9mg8%

Авокадо

Прясно и семпло авокадо, обикновено консумирано така, както е, намачкано, нарязано или леко овкусено. Това не е готвено ястие; може да се сервира сурово.

Съставки


  • Авокадо, 140 g


    • Инструкции


  • 1. Измийте авокадото, ако е необходимо.

  • 2. Разрежете го по дължина около костилката и завъртете двете половини, за да ги разделите.

  • 3. Отстранете костилката.

  • 4. Извадете вътрешността с лъжица или я нарежете, докато е още в кората.

  • 5. Сервирайте веднага, натурално или леко овкусено по желание.


    • Време за подготовка и време за готвене


  • Време за подготовка: 5 минути

  • Време за готвене: 0 минути


    • Полезни съвети


  • Сервирайте охладено или на стайна температура.

  • Ако го използвате като намазка или топинг, намачкайте го с вилица преди сервиране.

  • Консумирайте прясно, за да предотвратите потъмняване.
    • КетоНисковъглехидратнаВеганскаВегетарианскаПалеоСредиземноморскаБез глутенБез млечни продуктиWhole30
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