avokado ya kijani
Avokado ya kijani ni mboga laini ya msimu wa machipuko yenye kalori 20 kwa 100g na folati (B9), muhimu kwa ukuaji wa seli.
Kuhusu
Avokado ya kijani ni mboga laini ya msimu wa machipuko yenye ladha nyepesi ya majani, utamu kidogo, na umbile laini lenye ukakasi kidogo inapopikwa. Mara nyingi huandaliwa kwa kuchemshwa kwa mvuke, kuokwa, kuchomwa, kukaangwa kwa mafuta kidogo, au kuongezwa kwenye saladi, pasta na omeleti.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
20 kcal
1% DV
Jumla ya Mafuta
0.1g
0% DV
Jumla ya Wanga
3.9g
1% DV
Folate (B9)2.1g
Vitamini B121.9g
Protini
2.2g
4% DV
Protini ya mimea2.2g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 16.0mg | 3% | |
| Vitamini A | 38.0mcg | 4% | |
| Thiamini (B1) | 0.1mg | 12% | |
| Riboflavini (B2) | 0.1mg | 11% | |
| Niasini (B3) | 1.0mg | 6% | |
| Asidi ya Pantotheniki (B5) | 0.3mg | 5% | |
| Vitamini B6 | 0.1mg | 5% | |
| Folate (B9) | 52.0mcg | 13% | |
| Vitamini C | 5.6mg | 6% | |
| Vitamini E | 1.1mg | 7% | |
| Vitamini K | 41.6mcg | 35% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 24.0mg | 2% | |
| Shaba | 189.0mcg | 21% | |
| Madini Chuma | 2.1mg | 12% | |
| Magnesiamu | 14.0mg | 3% | |
| Fosforasi | 52.0mg | 7% | |
| Potasiamu | 202.0mg | 4% | |
| Seleniamu | 2.3mcg | 4% | |
| Sodiamu | 2.0mg | 0% | |
| Zinki | 0.5mg | 5% |
Mapishi yenye avokado ya kijani (15)
Mushroom omelet with asparagus, peas, and boiled potatoes
510 kcal
Cod with quinoa, asparagus, and yogurt-herb sauce
510 kcal
Mushroom omelet with asparagus, potatoes, and side salad
560 kcal
Baked cod with potato, asparagus, and yogurt-dill sauce
430 kcal
Salmoni ya kuokwa na mimea, avokado na limau
395 kcal
Kifua cha kuku kilichooka kilichokatwa na mchuzi mwekundu, karoti changa, avokado na puree ya kolifulawa
355 kcal
Grilled sirloin with baked potato and asparagus
590 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Mushroom and egg frittata with asparagus and side salad
390 kcal
Mkia wa lobster na asparagus, viazi, zucchini na mchuzi wa siagi na krimu
426 kcal
Mkia wa lobster na asparagus, viazi, zucchini na mchuzi wa krimu ya siagi
456 kcal
Kifua cha Kuku cha Kuchoma na Quinoa, Asparagasi, Parachichi na Pesto ya Basil
655 kcal
Kifua cha kuku cha kuchoma na kwinoa, avokado, avokado, asparagasi, pesto ya basil na limau
655 kcal
Tempura ya mboga mchanganyiko yenye ganda la tempura la kukrunchi
420 kcal
Samaki wa cod na beurre blanc, püre ya cauliflower, asparagus na njegere
490 kcal