Contents
- CUNTOOYINKA VITAMIN A KU SAREEYA:
- Eeg liiska alaabta oo dhan
- Faytamiin A ku jira waxyaabaha caanaha laga sameeyo:
- Fitamiin A ee ku jira ukunta iyo waxyaalaha ukunta:
- Vitamin A ee hilibka, kalluunka, cuntada badda:
- Faytamiin A ee ku jira miraha, miraha la qalajiyey iyo berry:
- Vitamin A ee khudaarta iyo cagaarka:
- Fiitamiinada ku jira cuntooyinka diyaarsan iyo macmacaanka:
Retinol u dhigma - halbeegga loo qaatay fududaynta qiyaasaha fiitamiin A, isku dhafan dufan-milmi leh oo Retinol (vitamin A) iyo beta-carotene (provitamin A). Ku xisaabtan qadarka Retinol ee alaabta cuntada iyo Retinol ee ka samaysmay jidhka ee beta-carotene (Retinol 1mk waxay la mid tahay 6mkg beta-carotene)Shaxdan waxa la qaatay celcelis ahaan baahida maalinlaha ah ee fitamiin A waa 1,000 microgram. Tiirka "Boqolkiiba baahida maalinlaha ah" waxay muujinaysaa inta boqolkiiba 100 ee badeecada ay qancinayso baahida maalinlaha ah ee fitamiin A.
CUNTOOYINKA VITAMIN A KU SAREEYA:
| magaca Product | Waxa ku jira fitamiin A oo ku jira 100 g | Boqolkiiba baahida maalinlaha ah |
| Saliidda kalluunka (beerka kalluunka) | 25000 µg | 2500% |
| Beerka hilibka lo'da | 8367 mcg | 837% |
| Karootada | 2000 mcg | 200% |
| Casaan roow ah | 1500 mcg | 150% |
| finanka | 1200 mikrogram | 120% |
| Dhir (cagaar) | 950 mcg | 95% |
| Budada ukunta | 950 mcg | 95% |
| Ukunta ukunta | 925 µg | 93% |
| Celery (cagaar) | 750 mcg | 75% |
| Dill (cagaarka) | 750 mcg | 75% |
| Spinach (cagaarka) | 750 mcg | 75% |
| Subagga dhalaalay | 667 mcg | 67% |
| Saliid macaan-kareem aan cusbo lahayn | 653 µg | 65% |
| Abrikot qalalan | 583 µg | 58% |
| Mantaraha | 583 µg | 58% |
| Maqaarka madow ee Caviar | 550 mcg | 55% |
| Caleemaha Dandelion (cagaarka) | 508 µg | 51% |
| Ukun digaagduur | 483 mcg | 48% |
| Caviar caviar cas | 450 mcg | 45% |
| subag | 450 mcg | 45% |
| Soo koob | 434 µg | 43% |
| Sorrel (cagaarka) | 417 µg | 42% |
| broccoli | 386 mcg | 39% |
| Budada kareemka 42% | 377 µg | 38% |
| Casiirka Karootada | 350 mcg | 35% |
| Dharka (cagaarka) | 346 µg | 35% |
| Cilantro (cagaar) | 337 µg | 34% |
| Basasha cagaaran (qalinka) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Jiis “Camembert” | 303 µg | 30% |
| Jiis Swiss 50% | 300 mcg | 30% |
| Salad (cagaarka) | 292 µg | 29% |
| Jiis “Ruush” 50% | 288 µg | 29% |
| Jiis "Roquefort" 50% | 278 µg | 28% |
| Jiis Cheddar 50% | 277 mcg | 28% |
| 35% kareem | 270 mcg | 27% |
| Khamriga | 267 mcg | 27% |
| Basil (cagaar) | 264 mcg | 26% |
| Ukunta digaagga | 260 mcg | 26% |
| Jiis “Poshehonsky” 45% | 258 µg | 26% |
| Labeen dhanaan 30% | 255 mcg | 26% |
| Buckthorn badda | 250 mcg | 25% |
| Basbaas macaan (Bulgaariya) | 250 mcg | 25% |
| Bocor | 250 mcg | 25% |
Eeg liiska alaabta oo dhan
| Hilibka lo'da | 242 µg | 24% |
| Jiis “Gollandskiy” 45% | 238 µg | 24% |
| Jiis “Adygeysky” | 222 mcg | 22% |
| Casiir khudaar | 217 µg | 22% |
| Jiis Parmesan | 207 µg | 21% |
| aronia | 200 mcg | 20% |
| Persimmon | 200 mcg | 20% |
| Labeen dhanaan 25% | 183 µg | 18% |
| Keeg gaaban oo kareem leh | 182 µg | 18% |
| Fern | 181 mcg | 18% |
| Jiis (caanaha lo'da) | 180 mcg | 18% |
| Kareemka la kariyey (tuubada) | 174 µg | 17% |
| Quince | 167 mcg | 17% |
| Bishiish qalajiyey | 167 mcg | 17% |
| Jiis Gouda | 165 mcg | 17% |
| Jiis “Ruush” | 163 µg | 16% |
| Kareemka 20% | 160 mcg | 16% |
| Labeen dhanaan 20% | 160 mcg | 16% |
| Kareemka 25% | 158 mikrogram | 16% |
| Cloudberry | 150 mcg | 15% |
| Jiis “Sausage” | 150 mcg | 15% |
| Budada caanaha 25% | 147 mcg | 15% |
| Boqoshaada Chanterelle | 142 g | 14% |
| Caanaha qalalan 15% | 133 mcg | 13% |
| Yaanyo (yaanyo) | 133 mcg | 13% |
| Kukiyada subagga | 132 mcg | 13% |
| Jiis “Suluguni” | 128 µg | 13% |
| Farmaajo farmaajo | 125 mcg | 13% |
| Kareem isku dar leh sonkor 19% | 120 mcg | 12% |
| Jiis 18% (geesinimo leh) | 110 mcg | 11% |
| Labeen dhanaan 15% | 107 µg | 11% |
| Xalibut | 100 mcg | 10% |
| Jalaato | 94 mcg | 9% |
| Noocyada dhalaalaya ee 27.7% dufanka | 88 mcg | 9% |
| Oyster | 85 mcg | 9% |
| Biij | 83 mcg | 8% |
| Asparagus (cagaar) | 83 mcg | 8% |
| Hilibka (digaag) | 72 mcg | 7% |
| Keeg isbuunyo leh kareem borotiin ah | 69 ICG | 7% |
| Digir cagaaran (cusub) | 67 mcg | 7% |
| qaraha | 67 mcg | 7% |
| Digirta (digiraha) | 67 mcg | 7% |
| Kareemka 10% | 65 mcg | 7% |
| Labeen dhanaan 10% | 65 mcg | 7% |
| Farmaajo 11% | 65 mcg | 7% |
| Jalaatada sundae | 62 mcg | 6% |
| Dabaqa Caspian | 60 mcg | 6% |
| Musalsal | 60 mcg | 6% |
| Sturgeon | 60 mcg | 6% |
| Caano ari | 57 mcg | 6% |
| Jiis aqal 9% (geesinimo leh) | 55 mcg | 6% |
Faytamiin A ku jira waxyaabaha caanaha laga sameeyo:
| magaca Product | Waxa ku jira fitamiin A oo ku jira 100 g | Boqolkiiba baahida maalinlaha ah |
| Acidophilus 3,2% | 22 mcg | 2% |
| Acidophilus ilaa 3.2% macaan | 22 mcg | 2% |
| Jiis (caanaha lo'da) | 180 mcg | 18% |
| Varenets waa 2.5% | 22 mcg | 2% |
| Yoogurt 1.5% | 10 µg | 1% |
| Yoogurt 1.5% miro | 10 µg | 1% |
| Yoogurt 3,2% | 22 mcg | 2% |
| Yoogurt 3,2% macaan | 22 mcg | 2% |
| Yoogurt 6% | 33 mcg | 3% |
| Yoogurt 6% macaan | 33 mcg | 3% |
| Kefir 2.5% | 22 mcg | 2% |
| Kefir 3.2% | 22 mcg | 2% |
| Koumiss (laga bilaabo caanaha Mare) | 32 mcg | 3% |
| Cufka curdku waa 16.5% dufan | 50 mcg | 5% |
| Caanaha 1,5% | 10 µg | 1% |
| Caanaha 2,5% | 22 mcg | 2% |
| Caanaha 3.2% | 22 mcg | 2% |
| Caanaha 3,5% | 33 mcg | 3% |
| Caano ari | 57 mcg | 6% |
| Caanaha iskujira ee sonkorta leh 5% | 28 mcg | 3% |
| Caanaha iskujira ee sonkorta leh 8,5% | 47 mcg | 5% |
| Caanaha qalalan 15% | 133 mcg | 13% |
| Budada caanaha 25% | 147 mcg | 15% |
| Jalaato | 94 mcg | 9% |
| Jalaatada sundae | 62 mcg | 6% |
| Yoogurt 2.5% of | 22 mcg | 2% |
| Yoogurt 3,2% | 22 mcg | 2% |
| Ryazhenka 2,5% | 22 mcg | 2% |
| Ryazhenka 4% | 33 mcg | 3% |
| Caanaha la kariyey ee la shiilay 6% | 43 mcg | 4% |
| Kareemka 10% | 65 mcg | 7% |
| Kareemka 20% | 160 mcg | 16% |
| Kareemka 25% | 158 mikrogram | 16% |
| 35% kareem | 270 mcg | 27% |
| Kareemka 8% | 52 mcg | 5% |
| Kareem isku dar leh sonkor 19% | 120 mcg | 12% |
| Budada kareemka 42% | 377 µg | 38% |
| Labeen dhanaan 10% | 65 mcg | 7% |
| Labeen dhanaan 15% | 107 µg | 11% |
| Labeen dhanaan 20% | 160 mcg | 16% |
| Labeen dhanaan 25% | 183 µg | 18% |
| Labeen dhanaan 30% | 255 mcg | 26% |
| Jiis “Adygeysky” | 222 mcg | 22% |
| Jiis “Gollandskiy” 45% | 238 µg | 24% |
| Jiis “Camembert” | 303 µg | 30% |
| Jiis Parmesan | 207 µg | 21% |
| Jiis “Poshehonsky” 45% | 258 µg | 26% |
| Jiis "Roquefort" 50% | 278 µg | 28% |
| Jiis “Ruush” 50% | 288 µg | 29% |
| Jiis “Suluguni” | 128 µg | 13% |
| Farmaajo farmaajo | 125 mcg | 13% |
| Jiis Cheddar 50% | 277 mcg | 28% |
| Jiis Swiss 50% | 300 mcg | 30% |
| Jiis Gouda | 165 mcg | 17% |
| Jiis “Sausage” | 150 mcg | 15% |
| Jiis “Ruush” | 163 µg | 16% |
| Noocyada dhalaalaya ee 27.7% dufanka | 88 mcg | 9% |
| Farmaajo 11% | 65 mcg | 7% |
| Jiis 18% (geesinimo leh) | 110 mcg | 11% |
| Farmaajo 2% | 10 µg | 1% |
| Caano 4% | 31 mcg | 3% |
| Caano 5% | 33 mcg | 3% |
| Jiis aqal 9% (geesinimo leh) | 55 mcg | 6% |
Fitamiin A ee ku jira ukunta iyo waxyaalaha ukunta:
| magaca Product | Waxa ku jira fitamiin A oo ku jira 100 g | Boqolkiiba baahida maalinlaha ah |
| Ukunta ukunta | 925 µg | 93% |
| Budada ukunta | 950 mcg | 95% |
| Ukunta digaagga | 260 mcg | 26% |
| Ukun digaagduur | 483 mcg | 48% |
Vitamin A ee hilibka, kalluunka, cuntada badda:
| magaca Product | Waxa ku jira fitamiin A oo ku jira 100 g | Boqolkiiba baahida maalinlaha ah |
| Roach | 20 mg | 2% |
| salmon | 30 µg | 3% |
| Caviar caviar cas | 450 mcg | 45% |
| Pollock ROE | 40 mg | 4% |
| Maqaarka madow ee Caviar | 550 mcg | 55% |
| Ubax | 15 µg | 2% |
| Saaxiib | 40 mg | 4% |
| Dabaqa baltiga ah | 40 mg | 4% |
| Dabaqa Caspian | 60 mcg | 6% |
| haley | 10 µg | 1% |
| Roob | 30 µg | 3% |
| Salmon Atlantic (kalluunka salmon) | 40 mg | 4% |
| Musalsal | 60 mcg | 6% |
| Pollock | 10 µg | 1% |
| capelin | 50 mcg | 5% |
| Hilibka (Turkiga) | 10 µg | 1% |
| Hilibka (bakayle) | 10 µg | 1% |
| Hilibka (digaag) | 72 mcg | 7% |
| Hilibka (digaagga broiler) | 40 mg | 4% |
| Xeer | 15 µg | 2% |
| Kooxo | 40 mg | 4% |
| Wabiga Perch | 10 µg | 1% |
| Sturgeon | 60 mcg | 6% |
| Xalibut | 100 mcg | 10% |
| Beerka hilibka lo'da | 8367 mcg | 837% |
| haddock | 10 µg | 1% |
| Hilibka lo'da | 242 µg | 24% |
| Webiga kansarka | 15 µg | 2% |
| Saliidda kalluunka (beerka kalluunka) | 25000 µg | 2500% |
| Carp | 10 µg | 1% |
| Herring | 30 µg | 3% |
| Xaydha dufanka leh | 30 µg | 3% |
| Xayiraad caato ah | 10 µg | 1% |
| Herring rednebelaya | 20 mg | 2% |
| Mackerel | 10 µg | 1% |
| som | 10 µg | 1% |
| Mackerel | 10 µg | 1% |
| sudak | 10 µg | 1% |
| Xeer | 10 µg | 1% |
| tuna | 20 mg | 2% |
| finanka | 1200 mikrogram | 120% |
| Oyster | 85 mcg | 9% |
| Gadaal | 10 µg | 1% |
| Pike | 10 µg | 1% |
Faytamiin A ee ku jira miraha, miraha la qalajiyey iyo berry:
| magaca Product | Waxa ku jira fitamiin A oo ku jira 100 g | Boqolkiiba baahida maalinlaha ah |
| Khamriga | 267 mcg | 27% |
| Quince | 167 mcg | 17% |
| khudaar bulug | 27 mcg | 3% |
| Qaraha | 17 mcg | 2% |
| Banana | 20 mg | 2% |
| cherry | 17 mcg | 2% |
| qaraha | 67 mcg | 7% |
| BlackBerry | 17 mcg | 2% |
| Berdaha qallalay | 13 mcg | 1% |
| Kiwi | 15 µg | 2% |
| Gooseberry | 33 mcg | 3% |
| Abrikot qalalan | 583 µg | 58% |
| Raspberry | 33 mcg | 3% |
| Cambaha | 54 mcg | 5% |
| Cloudberry | 150 mcg | 15% |
| Nectarine | 17 mcg | 2% |
| Buckthorn badda | 250 mcg | 25% |
| babaygu | 47 mcg | 5% |
| Biij | 83 mcg | 8% |
| Bishiish qalajiyey | 167 mcg | 17% |
| Casaan roow ah | 1500 mcg | 150% |
| aronia | 200 mcg | 20% |
| Daadi | 17 mcg | 2% |
| Currants cas | 33 mcg | 3% |
| Currants madow | 17 mcg | 2% |
| Mantaraha | 583 µg | 58% |
| Persimmon | 200 mcg | 20% |
| cherry | 25 mcg | 3% |
| plums | 10 µg | 1% |
| Soo koob | 434 µg | 43% |
Vitamin A ee khudaarta iyo cagaarka:
| magaca Product | Waxa ku jira fitamiin A oo ku jira 100 g | Boqolkiiba baahida maalinlaha ah |
| Basil (cagaar) | 264 mcg | 26% |
| broccoli | 386 mcg | 39% |
| sprouts Brussels | 50 mcg | 5% |
| Kohlrabi | 17 mcg | 2% |
| Kaabash, casaan, | 17 mcg | 2% |
| kaabash | 16 mg | 2% |
| Cilantro (cagaar) | 337 µg | 34% |
| Dharka (cagaarka) | 346 µg | 35% |
| Caleemaha Dandelion (cagaarka) | 508 µg | 51% |
| Basasha cagaaran (qalinka) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Karootada | 2000 mcg | 200% |
| Cucumber | 10 µg | 1% |
| Fern | 181 mcg | 18% |
| Basbaas macaan (Bulgaariya) | 250 mcg | 25% |
| Dhir (cagaar) | 950 mcg | 95% |
| Yaanyo (yaanyo) | 133 mcg | 13% |
| Rhubarb (cagaarka) | 10 µg | 1% |
| Gacmaha | 17 mcg | 2% |
| Salad (cagaarka) | 292 µg | 29% |
| Celery (cagaar) | 750 mcg | 75% |
| Asparagus (cagaar) | 83 mcg | 8% |
| Bocor | 250 mcg | 25% |
| Dill (cagaarka) | 750 mcg | 75% |
| Spinach (cagaarka) | 750 mcg | 75% |
| Sorrel (cagaarka) | 417 µg | 42% |
Fiitamiinada ku jira cuntooyinka diyaarsan iyo macmacaanka:
| Magaca saxanka | Waxa ku jira fitamiin A oo ku jira 100 g | Boqolkiiba baahida maalinlaha ah |
| Beerka cod (cuntada qasacadaysan) | 4400 µg | 440% |
| Karootada Casserole | 2060 µg | 206% |
| Karootada la kariyey | 2002 mcg | 200% |
| Karootada cutlets | 1920 µg | 192% |
| Basbaas laga buuxiyey khudaar | 603 µg | 60% |
| Maraq saafi karootada | 585 µg | 59% |
| Cheesecakes leh karootada | 478 gg | 48% |
| Cunto cod | 355 µg | 36% |
| Cunista khudradda | 353 µg | 35% |
| omelette | 300 mcg | 30% |
| Salad oo basasha cagaaran | 300 mcg | 30% |
| Khudaarta tamaandho | 300 mcg | 30% |
| Baradhada Zrazy | 287 µg | 29% |
| Maraq saafi ah isbinaajka | 287 µg | 29% |
| Bocor la shiilay | 282 mcg | 28% |
| Ukun majones | 280 µg | 28% |
| Bocor la kariyey | 273 µg | 27% |
| Khudaarta cufan | 265 mcg | 27% |
| Cake ka samaysan | 238 µg | 24% |
| Ukunta shiilan | 230 mcg | 23% |
| Boorashka Bocorka | 212 mcg | 21% |
| Canjeelada Pumpkin | 210 µg | 21% |
| Buufin cusbo leh basasha iyo subagga | 193 µg | 19% |
| Keeg gaaban oo kareem leh | 182 µg | 18% |
| Salad yaanyada cusub | 178 µg | 18% |
| Kareemka la kariyey (tuubada) | 174 µg | 17% |
| Cudurka bocorka | 172 mcg | 17% |
| Keega bararka leh kareemka borotiinka | 158 mikrogram | 16% |
| Bocor la shiiday | 158 mikrogram | 16% |
| Caviar eggplant ah (qasacadaysan) | 153 µg | 15% |
| Caviar squash (qasacadaysan) | 153 µg | 15% |
| Bocor la macmalay | 135 mcg | 14% |
| Salad yaanyada cusub oo leh basbaas macaan | 133 mcg | 13% |
| Kukiyada subagga | 132 mcg | 13% |
| Kukiyada subagga | 132 mcg | 13% |
| Maraq leh sorrel | 132 mcg | 13% |
| Keega hawada oo leh kareem | 129 mcg | 13% |
| Bocorka Pudding | 122 µg | 12% |
| Salad yaanyada cusub iyo qajaarka | 122 µg | 12% |
| Salatul calow | 110 mcg | 11% |
| Yicib keeg | 110 mcg | 11% |
| Maraq Beetroot qabow | 107 µg | 11% |
| Salad kaabash cad | 92 mcg | 9% |
| Salad Radish ah | 85 mcg | 9% |
| Maraq | 73 g | 7% |
| Cuncun kaabash cusub iyo baradho | 73 g | 7% |
| Maraq baradhada | 73 g | 7% |
| Cookies dheer | 72 mcg | 7% |
| Maraq bariis ah | 72 mcg | 7% |
| Maraqa sauerkraut | 70 mcg | 7% |
| Maraq kaabashka | 70 mcg | 7% |
| Keeg isbuunyo leh kareem borotiin ah | 69 ICG | 7% |
| Biskudka | 68 mcg | 7% |
| Qajaar la gurto | 68 mcg | 7% |
| Bun badan kalooriyeyaasha | 61 ICG | 6% |
| Catfish waa la kariyey | 58 mcg | 6% |
| Maraq shaciir leh boqoshaada | 58 mcg | 6% |
| Kalluunka kalluunka la shiilay | 56 mcg | 6% |
| Digir maraq | 56 mcg | 6% |
| Daqiiqda bariiska | 53 mcg | 5% |
| Cuntada kaabashka | 52 mcg | 5% |
| Jam khudaar | 50 mcg | 5% |
| Digir cagaaran (cuntada qasacadaysan) | 50 mcg | 5% |
| Dabocase Caviar | 50 mcg | 5% |
| Kaabashka la dubay | 50 mcg | 5% |
Sida ka muuqata jaantusyada sare, inta badan fiitamiin A waxaa laga helaa beerka xoolaha (wadarta 4 garaam oo saliid kalluun ah ayaa bixisa baahida maalinlaha ah ee fitamiin), iyo karootada. Laga soo bilaabo cuntooyinka dhirta lagu daro karootada, maadada carotenoid aadka u sarreeya ee lagu arkay dambaska buurta (67 garaam ayaa bixiya shuruudaha maalinlaha ah), iyo cagaarka - dhir, celery, dill, asparagus, isbinaajka. Laga soo bilaabo alaabta xayawaanka waxaa lagama maarmaan ah in la muujiyo jaallo iyo subag.