Contents
- Cuntooyinka SARE ee VITAMIN B4:
- Eeg liiska alaabta oo dhan
- Vitamin B4 waxaa laga helaa caanaha iyo waxyaabaha ukunta:
- Fiitamiin B4 ee kalluunka iyo cuntada badda:
- Faytamiin B4 oo ku jira badarka, badeecooyinka badarka iyo hilibka:
- Fiitamiin B4 oo ku jira lowska iyo iniinyaha:
- Faytamiin B4 oo ku jira miraha, khudaarta, miraha la qalajiyey:
Jaantusyadan waxaa lagu qaatay celcelis ahaan baahida maalinlaha ah ee fitamiin B4, waa 500 mg. Tiirka "Boqolkiiba baahida maalinlaha ah" waxay muujineysaa boqolleyda 100 garaam ee badeecada ay qancineyso baahida aadanaha ee maalin kasta loo qabo fitamiin B4 (choline).
Cuntooyinka SARE ee VITAMIN B4:
| magaca Product | Faytamiin B4 100g | Boqolkiiba baahida maalinlaha ah |
| Budada ukunta | 900 mg | 180% |
| Ukunta ukunta | 800 mg | 160% |
| Ukun digaagduur | 507 mg | 101% |
| Soybean (hadhuudh) | 270 mg | 54% |
| Ukunta digaagga | 251 mg | 50% |
| Hilibka (Turkiga) | 139 mg | 28% |
| Labeen dhanaan 20% | 124 mg | 25% |
| Labeen dhanaan 30% | 124 mg | 25% |
| Hilibka (digaagga broiler) | 118 mg | 24% |
| Caano duug ah | 110 mg | 22% |
| Miro (hadhuudh) | 110 mg | 22% |
| Shaciir (badar) | 110 mg | 22% |
| salmon | 94.6 mg | 19% |
| Muraayadaha indhaha | 94 mg | 19% |
| Qamadiga (hadhuudh, darajo adag) | 94 mg | 19% |
| Xabuubleyda qamadiga | 90 mg | 18% |
| Hilibka (wan) | 90 mg | 18% |
| Qamadiga (hadhuudh, noocyo jilicsan) | 90 mg | 18% |
| Bur qamadiga fasalka 2aad | 86 mg | 17% |
| Bariis (badar) | 85 mg | 17% |
| Budada caanaha 25% | 81 mg | 16% |
| Waraaqda Daqiiqda | 80 mg | 16% |
| Bariis | 78 mg | 16% |
| Bur qamadi ah oo ah 1 darajo | 76 mg | 15% |
| Hilibka (digaag) | 76 mg | 15% |
| Hilibka (hilibka doofaarka) | 75 mg | 15% |
| Buunshaha qamadiga | 74.4 mg | 15% |
| Hilibka (hilibka lo'da) | 70 mg | 14% |
| Xayiraad caato ah | 65 mg | 13% |
| Pine nuts | 55.8 mg | 11% |
| Abuurka gabbaldayaha (abuurka gabbaldayaha) | 55.1 mg | 11% |
| Budada buckwheat | 54.2 mg | 11% |
| lawska | 52.5 mg | 11% |
| Macaroni laga bilaabo burka 1 darajo | 52.5 mg | 11% |
| Baastada laga sameeyay burka V / s | 52.5 mg | 11% |
| yicibta | 52.1 mg | 10% |
| Burka | 52 mg | 10% |
| Digir cagaaran (cusub) | 50 mg | 10% |
Eeg liiska alaabta oo dhan
| Kareemka 20% | 47.6 mg | 10% |
| Jiis 18% (geesinimo leh) | 46.7 mg | 9% |
| Jiis aqal 9% (geesinimo leh) | 46.7 mg | 9% |
| Hazelnuts | 45.6 mg | 9% |
| Gawsoorka | 45.2 mg | 9% |
| 1% caano fadhi | 43 mg | 9% |
| Kefir 2.5% | 43 mg | 9% |
| Kefir 3.2% | 43 mg | 9% |
| Kefir dufan yar | 43 mg | 9% |
| Yoogurt 2.5% of | 43 mg | 9% |
| Yoogurt 1.5% | 40 mg | 8% |
| Yoogurt 3,2% | 40 mg | 8% |
| Caano 5% | 40 mg | 8% |
| Kareemka 25% | 39.3 mg | 8% |
| Ukunta ukunta | 39 mg | 8% |
| Caanaha Acidophilus 1% | 38 mg | 8% |
| Acidophilus 3,2% | 38 mg | 8% |
| Acidophilus ilaa 3.2% macaan | 38 mg | 8% |
| Acidophilus dufan yar | 38 mg | 8% |
| Caleemaha Dandelion (cagaarka) | 35.3 mg | 7% |
| Oran buro | 32.2 mg | 6% |
| Caanaha iskujira ee sonkorta leh 8,5% | 30 mg | 6% |
| Sanjabiil (xidid) | 28.8 mg | 6% |
| Cufka curdku waa 16.5% dufan | 23.6 mg | 5% |
| Caanaha 1,5% | 23.6 mg | 5% |
| Caanaha 2,5% | 23.6 mg | 5% |
| Caanaha 3.2% | 23.6 mg | 5% |
| Caanaha 3,5% | 23.6 mg | 5% |
| Budada kareemka 42% | 23.6 mg | 5% |
| Koumiss (laga bilaabo caanaha Mare) | 23.5 mg | 5% |
| Garlic | 23.2 mg | 5% |
Vitamin B4 waxaa laga helaa caanaha iyo waxyaabaha ukunta:
| magaca Product | Faytamiin B4 100g | Boqolkiiba baahida maalinlaha ah |
| Caanaha Acidophilus 1% | 38 mg | 8% |
| Acidophilus 3,2% | 38 mg | 8% |
| Acidophilus ilaa 3.2% macaan | 38 mg | 8% |
| Acidophilus dufan yar | 38 mg | 8% |
| Ukunta ukunta | 39 mg | 8% |
| Ukunta ukunta | 800 mg | 160% |
| Yoogurt 1.5% | 40 mg | 8% |
| Yoogurt 3,2% | 40 mg | 8% |
| 1% caano fadhi | 43 mg | 9% |
| Kefir 2.5% | 43 mg | 9% |
| Kefir 3.2% | 43 mg | 9% |
| Kefir dufan yar | 43 mg | 9% |
| Koumiss (laga bilaabo caanaha Mare) | 23.5 mg | 5% |
| Cufka curdku waa 16.5% dufan | 23.6 mg | 5% |
| Caanaha 1,5% | 23.6 mg | 5% |
| Caanaha 2,5% | 23.6 mg | 5% |
| Caanaha 3.2% | 23.6 mg | 5% |
| Caanaha 3,5% | 23.6 mg | 5% |
| Caano ari | 16 mg | 3% |
| Caanaha iskujira ee sonkorta leh 8,5% | 30 mg | 6% |
| Budada caanaha 25% | 81 mg | 16% |
| Caano duug ah | 110 mg | 22% |
| Jalaatada sundae | 9.1 mg | 2% |
| Yoogurt 2.5% of | 43 mg | 9% |
| Kareemka 20% | 47.6 mg | 10% |
| Kareemka 25% | 39.3 mg | 8% |
| Budada kareemka 42% | 23.6 mg | 5% |
| Labeen dhanaan 20% | 124 mg | 25% |
| Labeen dhanaan 30% | 124 mg | 25% |
| Jiis Parmesan | 15.4 mg | 3% |
| Jiis Gouda | 15.4 mg | 3% |
| Jiis 18% (geesinimo leh) | 46.7 mg | 9% |
| Caano 5% | 40 mg | 8% |
| Jiis aqal 9% (geesinimo leh) | 46.7 mg | 9% |
| Budada ukunta | 900 mg | 180% |
| Ukunta digaagga | 251 mg | 50% |
| Ukun digaagduur | 507 mg | 101% |
Fiitamiin B4 ee kalluunka iyo cuntada badda:
| magaca Product | Faytamiin B4 100g | Boqolkiiba baahida maalinlaha ah |
| salmon | 94.6 mg | 19% |
| Xayiraad caato ah | 65 mg | 13% |
Faytamiin B4 oo ku jira badarka, badeecooyinka badarka iyo hilibka:
| magaca Product | Faytamiin B4 100g | Boqolkiiba baahida maalinlaha ah |
| Digir cagaaran (cusub) | 50 mg | 10% |
| Muraayadaha indhaha | 94 mg | 19% |
| Xabuubleyda qamadiga | 90 mg | 18% |
| Bariis | 78 mg | 16% |
| Macaroni laga bilaabo burka 1 darajo | 52.5 mg | 11% |
| Baastada laga sameeyay burka V / s | 52.5 mg | 11% |
| Budada buckwheat | 54.2 mg | 11% |
| Bur qamadi ah oo ah 1 darajo | 76 mg | 15% |
| Bur qamadiga fasalka 2aad | 86 mg | 17% |
| Burka | 52 mg | 10% |
| Waraaqda Daqiiqda | 80 mg | 16% |
| Miro (hadhuudh) | 110 mg | 22% |
| Oran buro | 32.2 mg | 6% |
| Buunshaha qamadiga | 74.4 mg | 15% |
| Qamadiga (hadhuudh, noocyo jilicsan) | 90 mg | 18% |
| Qamadiga (hadhuudh, darajo adag) | 94 mg | 19% |
| Bariis (badar) | 85 mg | 17% |
| Soybean (hadhuudh) | 270 mg | 54% |
| Shaciir (badar) | 110 mg | 22% |
Fiitamiin B4 oo ku jira lowska iyo iniinyaha:
| magaca Product | Faytamiin B4 100g | Boqolkiiba baahida maalinlaha ah |
| lawska | 52.5 mg | 11% |
| Pine nuts | 55.8 mg | 11% |
| yicibta | 52.1 mg | 10% |
| Abuurka gabbaldayaha (abuurka gabbaldayaha) | 55.1 mg | 11% |
| Hazelnuts | 45.6 mg | 9% |
Faytamiin B4 oo ku jira miraha, khudaarta, miraha la qalajiyey:
| magaca Product | Faytamiin B4 100g | Boqolkiiba baahida maalinlaha ah |
| Avokado | 14.2 mg | 3% |
| Basil (cagaar) | 11.4 mg | 2% |
| Sanjabiil (xidid) | 28.8 mg | 6% |
| kaabash | 10.7 mg | 2% |
| kaabash | 7.6 mg | 2% |
| Gawsoorka | 45.2 mg | 9% |
| Cilantro (cagaar) | 12.8 mg | 3% |
| Dharka (cagaarka) | 19.5 mg | 4% |
| Caleemaha Dandelion (cagaarka) | 35.3 mg | 7% |
| Basasha cagaaran (qalinka) | 4.6 mg | 1% |
| Cucumber | 6 mg | 1% |
| Basbaas macaan (Bulgaariya) | 7.7 mg | 2% |
| Dhir (cagaar) | 12.8 mg | 3% |
| Yaanyo (yaanyo) | 6.7 mg | 1% |
| Salad (cagaarka) | 13.4 mg | 3% |
| Celery (xididka) | 9 mg | 2% |
| plums | 10.1 mg | 2% |
| Garlic | 23.2 mg | 5% |
| Spinach (cagaarka) | 18 mg | 4% |