Jadwalka maadada birta ku jirta

Jaantusyadan waxaa lagu qaatay celceliska baahida birta maalin kasta, oo u dhiganta 14 mg. Jumlada "Boqolkiiba baahida maalinlaha ah" waxay muujineysaa boqolleyda 100 garaam ee badeecada ay qancineyso baahida aadanaha ee maalin walba birta.

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SOO SAARKA WAXYAABAHA AY KU JIRA YIHIIN BADAN

magaca Product	Macdanta birta ee 100g	Boqolkiiba baahida maalinlaha ah
Sisinimo	16 mg	114%
Seaweed	16 mg	114%
Buunshaha qamadiga	14 mg	100%
Morel likaha	12.2 mg	87%
Lentils (hadhuudh)	11.8 mg	84%
Soybean (hadhuudh)	9.7 mg	69%
Budada ukunta	8.9 mg	64%
Buckwheat (hadhuudh)	8.3 mg	59%
Shaciir (badar)	7.4 mg	53%
Digir (duqeyn)	7 mg	50%
Beerka hilibka lo'da	6.9 mg	49%
Ukunta ukunta	6.7 mg	48%
Buckwheat (dhulka hoostiisa)	6.7 mg	48%
Oyster	6.2 mg	44%
Abuurka gabbaldayaha (abuurka gabbaldayaha)	6.1 mg	44%
Mash	6 mg	43%
Hilibka lo'da	6 mg	43%
Tufaaxa waa la qalajiyey	6 mg	43%
Digir (hadhuudh)	5.9 mg	42%
Chocolate	5.6 mg	40%
Pine nuts	5.5 mg	39%
Miro (hadhuudh)	5.5 mg	39%
Oran buro	5.4 mg	39%
Qamadiga (hadhuudh, noocyo jilicsan)	5.4 mg	39%
Rye (hadhuudh)	5.4 mg	39%
Qamadiga (hadhuudh, darajo adag)	5.3 mg	38%
lawska	5 mg	36%
Buckwheat (digirta)	4.9 mg	35%
Xabuubleyda qamadiga	4.7 mg	34%
Waraaqda Daqiiqda	4.7 mg	34%
Hazelnuts	4.7 mg	34%
yicibta	4.2 mg	30%
Boqoshaada cad, la qalajiyey	4.1 mg	29%
Budada buckwheat	4.1 mg	29%
Bur saliid dhan	4.1 mg	29%

Eeg liiska alaabta oo dhan

Waxyaabaha ku jira birta ku jirta lowska iyo iniinyaha:

magaca Product	Macdanta birta ee 100g	Boqolkiiba baahida maalinlaha ah
lawska	5 mg	36%
walnut	2 mg	14%
Acorns, la qalajiyey	1 mg	7%
Pine nuts	5.5 mg	39%
Cashews	3.8 mg	27%
Sisinimo	16 mg	114%
yicibta	4.2 mg	30%
Abuurka gabbaldayaha (abuurka gabbaldayaha)	6.1 mg	44%
Pistachios	3.9 mg	28%
Hazelnuts	4.7 mg	34%

Maaddooyinka birta ku jira badarka, badeecooyinka badarka iyo digirta:

magaca Product	Macdanta birta ee 100g	Boqolkiiba baahida maalinlaha ah
Digir (duqeyn)	7 mg	50%
Digir cagaaran (cusub)	0.7 mg	5%
Buckwheat (hadhuudh)	8.3 mg	59%
Buckwheat (digirta)	4.9 mg	35%
Buckwheat (dhulka hoostiisa)	6.7 mg	48%
Caleemaha galleyda	2.7 mg	19%
semolina	1 mg	7%
Muraayadaha indhaha	3.9 mg	28%
Tijaabi luul	1.8 mg	13%
Xabuubleyda qamadiga	4.7 mg	34%
Xasaasiyad masar la shiiday (la safeeyey)	2.7 mg	19%
Bariis	1 mg	7%
Cunto shaciir	1.8 mg	13%
Galley macaan	0.5 mg	4%
Macaroni laga bilaabo burka 1 darajo	2.5 mg	18%
Baastada laga sameeyay burka V / s	1.6 mg	11%
Mash	6 mg	43%
Budada buckwheat	4.1 mg	29%
Bur galley	2.7 mg	19%
Bur burka	3.6 mg	26%
Bur bur ah (boorash)	3 mg	21%
Bur qamadi ah oo ah 1 darajo	2.1 mg	15%
Bur qamadiga fasalka 2aad	3.9 mg	28%
Burka	1.2 mg	9%
Waraaqda Daqiiqda	4.7 mg	34%
Rye bur	3.5 mg	25%
Bur saliid dhan	4.1 mg	29%
Dareen galley ah oo la beeray	2.9 mg	21%
Bur bur ah	1.3 mg	9%
Chickpeas	2.6 mg	19%
Miro (hadhuudh)	5.5 mg	39%
Oran buro	5.4 mg	39%
Buunshaha qamadiga	14 mg	100%
Qamadiga (hadhuudh, noocyo jilicsan)	5.4 mg	39%
Qamadiga (hadhuudh, darajo adag)	5.3 mg	38%
Bariis (badar)	2.1 mg	15%
Rye (hadhuudh)	5.4 mg	39%
Soybean (hadhuudh)	9.7 mg	69%
Digir (hadhuudh)	5.9 mg	42%
Digirta (digiraha)	1.1 mg	8%
Jajabka geedka "Hercules"	3.6 mg	26%
Lentils (hadhuudh)	11.8 mg	84%
Shaciir (badar)	7.4 mg	53%

Macdanta birta ee ku jirta hilibka, kalluunka iyo cuntada badda:

magaca Product	Macdanta birta ee 100g	Boqolkiiba baahida maalinlaha ah
Roach	0.8 mg	6%
salmon	0.6 mg	4%
Caviar caviar cas	1.8 mg	13%
Pollock ROE	1.5 mg	11%
Maqaarka madow ee Caviar	2.4 mg	17%
Squid	1.1 mg	8%
Ubax	0.7 mg	5%
Saaxiib	0.6 mg	4%
Dabaqa baltiga ah	1.4 mg	10%
Dabaqa Caspian	1.4 mg	10%
haley	1.8 mg	13%
Roob	0.3 mg	2%
Salmon Atlantic (kalluunka salmon)	0.8 mg	6%
Musalsal	3.2 mg	23%
Pollock	0.8 mg	6%
capelin	0.4 mg	3%
Hilibka (wan)	2 mg	14%
Hilibka (hilibka lo'da)	2.7 mg	19%
Hilibka (Turkiga)	1.4 mg	10%
Hilibka (bakayle)	3.3 mg	24%
Hilibka (digaag)	1.6 mg	11%
Hilibka (dufanka doofaarka)	1.4 mg	10%
Hilibka (hilibka doofaarka)	1.7 mg	12%
Hilibka (digaagga broiler)	1.3 mg	9%
Xeer	0.7 mg	5%
Kooxo	0.9 mg	6%
Wabiga Perch	0.7 mg	5%
Sturgeon	0.7 mg	5%
Xalibut	0.7 mg	5%
Beerka hilibka lo'da	6.9 mg	49%
haddock	0.7 mg	5%
Hilibka lo'da	6 mg	43%
Webiga kansarka	1.8 mg	13%
Carp	0.6 mg	4%
Herring	1 mg	7%
Xaydha dufanka leh	1 mg	7%
Xayiraad caato ah	1 mg	7%
Herring rednebelaya	1.1 mg	8%
Mackerel	1.7 mg	12%
som	1 mg	7%
Mackerel	1.1 mg	8%
sudak	0.5 mg	4%
Xeer	0.5 mg	4%
tuna	1 mg	7%
finanka	0.4 mg	3%
Oyster	6.2 mg	44%
Gadaal	0.7 mg	5%
Pike	0.7 mg	5%

Maaddooyinka birta ee ukunta iyo waxyaalaha ukunta:

magaca Product	Macdanta birta ee 100g	Boqolkiiba baahida maalinlaha ah
Ukunta ukunta	0.2 mg	1%
Ukunta ukunta	6.7 mg	48%
Budada ukunta	8.9 mg	64%
Ukunta digaagga	2.5 mg	18%
Ukun digaagduur	3.2 mg	23%

Maaddooyinka birta ku jira caanaha:

magaca Product	Macdanta birta ee 100g	Boqolkiiba baahida maalinlaha ah
Jiis (caanaha lo'da)	0.7 mg	5%
Cufka curdku waa 16.5% dufan	0.4 mg	3%
Caanaha iskujira ee sonkorta leh 5%	0.2 mg	1%
Caanaha iskujira ee sonkorta leh 8,5%	0.2 mg	1%
Caanaha iskujira ee leh sonkorta dufanka yar	0.2 mg	1%
Caanaha qalalan 15%	0.5 mg	4%
Budada caanaha 25%	0.5 mg	4%
Caano duug ah	1 mg	7%
Jalaato	0.2 mg	1%
Kareemka 20%	0.2 mg	1%
Kareemka 25%	0.2 mg	1%
35% kareem	0.2 mg	1%
Budada kareemka 42%	0.6 mg	4%
Labeen dhanaan 15%	0.2 mg	1%
Labeen dhanaan 20%	0.2 mg	1%
Labeen dhanaan 25%	0.3 mg	2%
Labeen dhanaan 30%	0.3 mg	2%
Jiis “Adygeysky”	0.6 mg	4%
Jiis “Gollandskiy” 45%	0.7 mg	5%
Jiis “Camembert”	0.3 mg	2%
Jiis Parmesan	0.82 mg	6%
Jiis “Poshehonsky” 45%	1 mg	7%
Jiis "Roquefort" 50%	1 mg	7%
Jiis “Ruush” 50%	1 mg	7%
Jiis “Suluguni”	0.6 mg	4%
Farmaajo farmaajo	0.65 mg	5%
Jiis Cheddar 50%	1 mg	7%
Jiis Swiss 50%	0.8 mg	6%
Jiis Gouda	0.24 mg	2%
Jiis dufan yar	0.3 mg	2%
Jiis “Sausage”	0.9 mg	6%
Jiis “Ruush”	0.8 mg	6%
Noocyada dhalaalaya ee 27.7% dufanka	1.5 mg	11%
Farmaajo 11%	0.3 mg	2%
Jiis 18% (geesinimo leh)	0.5 mg	4%
Farmaajo 2%	0.3 mg	2%
Caano 4%	0.4 mg	3%
Caano 5%	0.4 mg	3%
Jiis aqal 9% (geesinimo leh)	0.4 mg	3%
Caano	0.3 mg	2%

Macdanta birta ee ku jirta miraha, berry, khudradda, miraha la qalajiyey:

magaca Product	Macdanta birta ee 100g	Boqolkiiba baahida maalinlaha ah
Khamriga	0.7 mg	5%
Avokado	0.5 mg	4%
Quince	3 mg	21%
khudaar bulug	1.9 mg	14%
cananaaska	0.3 mg	2%
Orange	0.3 mg	2%
Qaraha	1 mg	7%
Basil (cagaar)	3.2 mg	23%
Eggplant	0.4 mg	3%
Banana	0.6 mg	4%
Cranberries	0.4 mg	3%
Rutabaga	1.5 mg	11%
Canab	0.6 mg	4%
cherry	0.5 mg	4%
blåbær	0.8 mg	6%
Garnet	1 mg	7%
bambeelmo	0.5 mg	4%
ku'saabsan	2.3 mg	16%
Ku'saabsan qalajiyey	1.8 mg	13%
Xarago	0.4 mg	3%
qaraha	1 mg	7%
BlackBerry	1 mg	7%
strawberries	1.2 mg	9%
Raisins	3 mg	21%
Sanjabiil (xidid)	0.6 mg	4%
Berde cusub	3.2 mg	23%
Berdaha qallalay	0.3 mg	2%
Zucchini	0.4 mg	3%
kaabash	0.6 mg	4%
broccoli	0.73 mg	5%
sprouts Brussels	1.3 mg	9%
Kohlrabi	0.6 mg	4%
Kaabash, casaan,	0.6 mg	4%
kaabash	0.3 mg	2%
Kaabashka savoy	0.4 mg	3%
Gawsoorka	1.4 mg	10%
Baradhadu	0.9 mg	6%
Kiwi	0.8 mg	6%
Cilantro (cagaar)	1.8 mg	13%
karamberriga	0.6 mg	4%
Dharka (cagaarka)	1.3 mg	9%
Gooseberry	0.8 mg	6%
Abrikot qalalan	3.2 mg	23%
Lemon	0.6 mg	4%
Caleemaha Dandelion (cagaarka)	3.1 mg	22%
Basasha cagaaran (qalinka)	1 mg	7%
Leek	1 mg	7%
basasha	0.8 mg	6%
Raspberry	1.2 mg	9%
Cambaha	0.2 mg	1%
Karootada	0.7 mg	5%
Cloudberry	0.7 mg	5%
Seaweed	16 mg	114%
Nectarine	0.28 mg	2%
Buckthorn badda	1.4 mg	10%
Cucumber	0.6 mg	4%
babaygu	0.25 mg	2%
Fern	1.3 mg	9%
Parsnip (xidid)	0.6 mg	4%
Basbaas macaan (Bulgaariya)	0.5 mg	4%
Biij	0.6 mg	4%
Bishiish qalajiyey	3 mg	21%
Dhir (cagaar)	1.9 mg	14%
Dhir (xidid)	0.7 mg	5%
Yaanyo (yaanyo)	0.9 mg	6%
Rhubarb (cagaarka)	0.6 mg	4%
Radishes	1 mg	7%
Dabocase madow	1.2 mg	9%
Gacmaha	0.9 mg	6%
Casaan roow ah	2 mg	14%
aronia	1.1 mg	8%
Salad (cagaarka)	0.6 mg	4%
Bees	1.4 mg	10%
Celery (cagaar)	1.3 mg	9%
Celery (xididka)	0.5 mg	4%
Daadi	0.5 mg	4%
Currants cad	0.5 mg	4%
Currants cas	0.9 mg	6%
Currants madow	1.3 mg	9%
Asparagus (cagaar)	0.9 mg	6%
Yeruusaalem artichoke	0.4 mg	3%
Bocor	0.4 mg	3%
Dill (cagaarka)	1.6 mg	11%
Mantaraha	3.2 mg	23%
taariikhaha	1.5 mg	11%
Malayga (xididka)	2 mg	14%
Persimmon	2.5 mg	18%
cherry	1.8 mg	13%
blåbær	0.7 mg	5%
plums	3 mg	21%
Garlic	1.5 mg	11%
Soo koob	1.3 mg	9%
Spinach (cagaarka)	3.5 mg	25%
Sorrel (cagaarka)	2 mg	14%
tufaax	2.2 mg	16%
Tufaaxa waa la qalajiyey	6 mg	43%

Macdanta birta ee boqoshaada:

magaca Product	Macdanta birta ee 100g	Boqolkiiba baahida maalinlaha ah
Boqoshaada Oyster	1.3 mg	9%
Sanjabiil likaha	2.7 mg	19%
Morel likaha	12.2 mg	87%
Boqosha cad	0.5 mg	4%
Boqoshaada cad, la qalajiyey	4.1 mg	29%
Boqoshaada Chanterelle	0.7 mg	5%
Mushrooms likaha	0.8 mg	6%
Boletus boletus	0.3 mg	2%
Mushrooms aspen boqoshaada	0.3 mg	2%
Mushrooms Russula	0.6 mg	4%
likaha	0.3 mg	2%
Shiitake boqoshaada	0.4 mg	3%