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アボカド

アボカド
0人のユーザーがこの食品を気に入りました | 0人のユーザーがこの食品を保存しました

栄養成分表示

140gあたり

% Daily Value based on a 2000 kcal diet

カロリー 224 kcal
11% DV
脂質 20.6g
32% DV
一価不飽和脂肪13.5g
多価不飽和脂肪2.5g
飽和脂肪3.0g
炭水化物 11.9g
4% DV
食物繊維9.4g
でん粉1.5g
糖類1.0g
たんぱく質 2.8g
6% DV
植物性たんぱく質2.8g

概要

アボカド1個を半分に切ったシンプルな一品です。心臓にやさしい脂質が多くエネルギー密度が高い一方で、食物繊維が豊富で糖質は比較的控えめ。ケト、低糖質、ヴィーガンなど幅広い食事スタイルに合います。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン4.9mcg16%
コリン19.6mg4%
葉酸112.0mcg28%
ナイアシン2.4mg15%
パントテン酸1.9mg39%
ビタミンB20.2mg14%
ビタミンB10.1mg8%
ビタミンA10.0mcg1%
ビタミンB60.4mg21%
ビタミンC14.0mg16%
ビタミンE2.9mg19%
ビタミンK29.0mcg24%

ミネラル

栄養素量DV%半減期
カルシウム17.0mg2%
銅266.0mcg30%
鉄0.8mg4%
マグネシウム41.0mg10%
リン73.0mg10%
カリウム679.0mg14%
セレン0.6mcg1%
ナトリウム10.0mg0%
亜鉛0.9mg8%

アボカド

シンプルで新鮮なアボカドです。通常はそのまま、つぶして、スライスして、または軽く味付けして食べます。加熱する料理ではなく、生のまま提供できます。

材料


  • アボカド 140 g


    • 作り方


  • 1. 必要に応じてアボカドを洗います。

  • 2. 種の周りに沿って縦に切り込みを入れ、ひねって2つに分けます。

  • 3. 種を取り除きます。

  • 4. 果肉をスプーンですくい出すか、皮に付けたままスライスします。

  • 5. そのまま、またはお好みで軽く味付けしてすぐに提供します。


    • 下ごしらえ時間と調理時間


  • 下ごしらえ時間: 5分

  • 調理時間: 0分


    • 役立つヒント


  • 冷やして、または常温で提供します。

  • スプレッドやトッピングとして使う場合は、提供前にフォークでつぶします。

  • 変色を防ぐため、新鮮なうちに食べてください。
    • ケト低炭水化物ビーガンベジタリアンパレオ地中海式グルテンフリー乳製品不使用Whole30
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