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авокадо

Авокадо — кремовый фрукт: 160 ккал на 100 г, богат калием, фолатом и полезными жирами. Подходит для салатов, гуакамоле и тостов.

авокадо

О блюде

Авокадо — кремовый фрукт с мягкой, слегка ореховой мякотью, насыщенной текстурой и деликатным вкусом. Его часто едят сырым в салатах, сэндвичах, гуакамоле и смузи, а также используют как намазку или топпинг.

Пищевая ценность

На 100 г

% дневной нормы на основе рациона в 2000 ккал

Калории 160 kcal

8% DV

Всего жиров 14.7g

23% DV

Витамин D2.1g

Витамин K9.8g

Тиамин (B1)1.8g

Всего углеводов 8.5g

3% DV

Фолат (B9)6.7g

Витамин B120.7g

Белок 2.0g

4% DV

Растительный белок2.0g

Витамины и минералы

Витамины

Нутриент	Количество	% ДН	Период полувыведения
Холин	14.2mg	3%
Фолат (B9)	81.0mcg	20%
Ниацин (B3)	1.7mg	11%
Пантотеновая кислота (B5)	1.4mg	28%
Рибофлавин (B2)	0.1mg	10%
Тиамин (B1)	0.1mg	6%
Витамин A	7.0mcg	1%
Витамин B6	0.3mg	15%
Витамин C	10.0mg	11%
Витамин E	2.1mg	14%
Витамин K	21.0mcg	18%

Минералы

Нутриент	Количество	% ДН	Период полувыведения
Кальций	12.0mg	1%
Медь	190.0mcg	21%
Железо	0.6mg	3%
Магний	29.0mg	7%
Фосфор	52.0mg	7%
Калий	485.0mg	10%
Селен	0.4mcg	1%
Натрий	7.0mg	0%
Цинк	0.6mg	6%

Рецепты с авокадо (67)

Turkey avocado chickpea lunch wrap

Smoked salmon avocado toast on whole-grain bread

Avocado toast with smoked salmon and tomato

Baked sweet potato with black beans, salsa, avocado, and nutritional yeast

Grilled chicken bowl with black beans, avocado, bell peppers, and baked potato

Turkey chili with kidney beans, tomatoes, and avocado

Turkey avocado black bean wrap with side kiwi

Chicken, black bean, and avocado salad

Turkey avocado spinach wrap with bell peppers

Fortified soy yogurt and white bean grain bowl with nori, avocado, and citrus slaw

Grilled chicken quinoa bowl with kale, red bell pepper, and avocado

Fortified soy yogurt and chickpea roasted vegetable dinner plate with avocado and hemp seeds

Grilled salmon quinoa bowl with kale and avocado

Turkey avocado whole-grain wrap with bell peppers

Turkey avocado black bean wrap

Spinach mushroom omelet with avocado

Smoked salmon and avocado breakfast plate with tomato and cucumber

Spinach and Mushroom Omelet with Avocado

Smoked salmon and avocado breakfast plate with tomato and arugula

Avocado toast on whole grain bread with tomato and hemp seeds

Smoked salmon avocado toast with tomato on whole-grain bread

Smoked salmon and avocado whole-grain toast

Salmon quinoa power bowl with spinach and avocado

Chicken avocado wrap with leafy greens and yogurt sauce

Smoked salmon avocado toast with tomato

Салат-боул с нутом, хумусом и авокадо

Салат-боул с нутом, хумусом и авокадо

Greek yogurt chicken rice bowl with cucumber and avocado

Egg and avocado whole-grain dinner toast with tomato salad

Shrimp quinoa bowl with avocado and kale

Salmon avocado brown rice lunch bowl

Salmon avocado salad with mixed greens, tomatoes, and chickpeas

Salmon avocado brown rice salad

Grilled chicken quinoa bowl with spinach, roasted red peppers, and avocado

Sardine avocado toast with cucumber and side lentil salad

Salmon avocado brown rice lunch salad

Grilled salmon quinoa bowl with spinach and avocado

Grilled chicken quinoa power bowl with spinach, bell peppers, and avocado

Grilled chicken quinoa bowl with spinach, avocado, and orange segments

Turkey and avocado whole-grain wrap with spinach and tomato

Turkey avocado wrap with bell peppers and yogurt side

Харвест боул с обжаренной курицей, лососем, чечевицей и запечёнными корнеплодами

Харвест боул с обжаренной курицей, лососем, чечевицей и запечёнными корнеплодами

Salmon avocado salad with mixed greens and cherry tomatoes

Паста с кремовым соусом из авокадо и шпината

Паста с кремовым соусом из авокадо и шпината

Sardine avocado toast with tomato and side citrus salad

Sardine avocado toast with tomato and arugula

Salmon quinoa power bowl with spinach, chickpeas, and avocado

Grilled salmon quinoa bowl with spinach, avocado, and lemon

Куриная грудка на гриле с киноа, спаржей, авокадо и соусом песто из базилика

Куриная грудка на гриле с киноа, спаржей, авокадо и соусом песто из базилика

Salmon rice bowl with edamame, cucumber, avocado, and mixed greens

Turkey avocado wrap with side fruit

Салат-боул с курицей гриль, авокадо, фетой и йогуртовой заправкой

Салат-боул с курицей гриль, авокадо, фетой и йогуртовой заправкой

Sardines on whole-grain toast with avocado and tomato salad

Egg and avocado whole-grain dinner toast with side salad

Sardines on whole-grain toast with tomato and avocado

Куриная грудка на гриле с киноа, спаржей, песто из базилика и лимоном

Куриная грудка на гриле с киноа, спаржей, песто из базилика и лимоном

Тост с авокадо, рукколой, помидорами черри и тыквенными семечками

Тост с авокадо, рукколой, помидорами черри и тыквенными семечками

Тост с авокадо, рукколой, помидорами черри и тыквенными семечками

Тост с авокадо, рукколой, помидорами черри и тыквенными семечками

Салат с тунцом, манго и авокадо с чесночным греческим йогуртом

Салат с тунцом, манго и авокадо с чесночным греческим йогуртом

Авокадо

Авокадо

Салат с авокадо и яйцом

Салат с авокадо и яйцом

Авокадо

Тост с авокадо, рукколой и помидорами черри

Тост с авокадо, рукколой и помидорами черри

Тост с авокадо

Тост с авокадо

Лосось с запечённым бататом и бананово-авокадовым кремом

Лосось с запечённым бататом и бананово-авокадовым кремом

Тост с авокадо, помидором, руколой и тыквенными семечками

Тост с авокадо, помидором, руколой и тыквенными семечками

Авокадо без добавок

Авокадо без добавок

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