Fiitamiinnada ku jira khudaarta iyo miraha (miiska I)

Liiska khudaarta iyo miraha ayaa sidoo kale lagu daray berry, miro la qalajiyey iyo cagaarka caleenta ah.

Jadwalka, qiimayaasha la iftiimiyay ee ka sarreeya celceliska celceliska maalinlaha ee fitamiinka. Hoosta ka xariiqay qiimaha la iftiimiyay oo u dhexeeya 50% ilaa 100% qiimaha maalinlaha ah ee fiitamiinka.

Jadwalka fiitamiinnada ku jira khudaarta iyo miraha:

magaca Product	Vitamin A	Vitamin B1	Vitamin B2	Vitamin C	Vitamin E	Faytamiin PP
Khamriga	267 mcg	0.03 mg	0.06 mg	10 mg	1.1 mg	0.8 mg
Avokado	7 mcg	0.06 mg	0.13 mg	10 mg	0 mg	1.7 mg
Quince	167 mcg	0.02 mg	0.04 mg	23 mg	0.4 mg	0.2 mg
khudaar bulug	27 mcg	0.02 mg	0.03 mg	13 mg	0.3 mg	0.5 mg
cananaaska	7 mcg	0.08 mg	0.03 mg	20 mg	0.1 mg	0.3 mg
Orange	8 mcg	0.04 mg	0.03 mg	60 mg	0.2 mg	0.3 mg
Qaraha	17 mcg	0.04 mg	0.06 mg	7 mg	0.1 mg	0.3 mg
Basil (cagaar)	264 mcg	0.03 mg	0.08 mg	18 mg	0.8 mg	0.9 mg
Eggplant	3 mg	0.04 mg	0.05 mg	5 mg	0.1 mg	0.8 mg
Banana	20 mg	0.04 mg	0.05 mg	10 mg	0.4 mg	0.9 mg
Cranberries	8 mcg	0.01 mg	0.02 mg	15 mg	1 mg	0.3 mg
Rutabaga	8 mcg	0.05 mg	0.05 mg	30 mg	0.1 mg	1.1 mg
Canab	5 µg	0.05 mg	0.02 mg	6 mg	0.4 mg	0.3 mg
cherry	17 mcg	0.03 mg	0.03 mg	15 mg	0.3 mg	0.5 mg
blåbær	0 mcg	0.01 mg	0.02 mg	20 mg	1.4 mg	0.4 mg
Garnet	5 µg	0.04 mg	0.01 mg	4 mg	0.4 mg	0.5 mg
bambeelmo	3 mg	0.05 mg	0.03 mg	45 mg	0.3 mg	0.3 mg
ku'saabsan	2 mg	0.02 mg	0.03 mg	5 mg	0.4 mg	0.2 mg
Xarago	2 mg	0.37 mg	0.2 mg	19.7 mg	0 mg	1.1 mg
qaraha	67 mcg	0.04 mg	0.04 mg	20 mg	0.1 mg	0.5 mg
BlackBerry	17 mcg	0.01 mg	0.05 mg	15 mg	1.2 mg	0.6 mg
strawberries	5 µg	0.03 mg	0.05 mg	60 mg	0.5 mg	0.4 mg
Raisins	6 mcg	0.15 mg	0.08 mg	0 mg	0.5 mg	0.6 mg
Sanjabiil (xidid)	0 mcg	0.02 mg	0.03 mg	5 mg	0.3 mg	0.7 mg
Sawirro	13 mcg	0.07 mg	0.09 mg	0 mg	0.3 mg	1.2 mg
Zucchini	5 µg	0.03 mg	0.03 mg	15 mg	0.1 mg	0.7 mg
kaabash	3 mg	0.03 mg	0.04 mg	45 mg	0.1 mg	0.9 mg
broccoli	386 mcg	0.07 mg	0.12 mg		0.8 mg	1.1 mg
sprouts Brussels	50 mcg	0.1 mg	0.2 mg		1 mg	1.5 mg
Sauerkraut	0 mcg	0.02 mg	0.02 mg	30 mg	0.1 mg	0.6 mg
Kohlrabi	17 mcg	0.06 mg	0.05 mg	50 mg	0.2 mg	1.2 mg
Kaabash, casaan,	17 mcg	0.05 mg	0.05 mg	60 mg	0.1 mg	0.5 mg
kaabash	16 mg	0.04 mg	0.05 mg	27 mg	0.1 mg	0.6 mg
Kaabashka savoy	3 mg	0.04 mg	0.05 mg	5 mg	0 mg	0.8 mg
Gawsoorka	3 mg	0.1 mg	0.1 mg		0.2 mg	1 mg
Baradhadu	3 mg	0.12 mg	0.07 mg	20 mg	0.1 mg	1.8 mg
Kiwi	15 µg	0.02 mg	0.04 mg		0.3 mg	0.5 mg
Cilantro (cagaar)	337 µg	0.07 mg	0.16 mg	27 mg	2.5 mg	1.1 mg
karamberriga	0 mcg	0.02 mg	0.02 mg	15 mg	1 mg	0.3 mg
Dharka (cagaarka)	346 µg	0.08 mg	0.26 mg	69 mg	0.7 mg	1 mg
Gooseberry	33 mcg	0.01 mg	0.02 mg	30 mg	0.5 mg	0.4 mg
Abrikot qalalan	583 µg	0.1 mg	0.2 mg	4 mg	5.5 mg	3.9 mg
Lemon	2 mg	0.04 mg	0.02 mg	40 mg	0.2 mg	0.2 mg
Caleemaha Dandelion (cagaarka)	508 µg	0.19 mg	0.26 mg	35 mg	3.4 mg	0.8 mg
Burdock (xidid)	0 mcg	0.01 mg	0.03 mg	3 mg	0.4 mg	0.3 mg
Basasha cagaaran (qalinka)	333 mcg	0.02 mg	0.1 mg	30 mg	1 mg	0.5 mg
Leek	333 mcg	0.1 mg	0.04 mg	35 mg	0.8 mg	0.8 mg
basasha	0 mcg	0.05 mg	0.02 mg	10 mg	0.2 mg	0.5 mg
Raspberry	33 mcg	0.02 mg	0.05 mg	25 mg	0.6 mg	0.7 mg
Cambaha	54 mcg	0.03 mg	0.04 mg	36 mg	0.9 mg	0.7 mg
Mandarin	7 mcg	0.08 mg	0.03 mg	38 mg	0.1 mg	0.3 mg
Cigweed cad (cagaar)	580 mcg	0.16 mg	0.44 mg		0 mg	1.2 mg
Karootada		0.06 mg	0.07 mg	5 mg	0.4 mg	1.1 mg
Cloudberry	150 mcg	0.06 mg	0.07 mg	29 mg	1.5 mg	0.5 mg
Seaweed	3 mg	0.04 mg	0.06 mg	2 mg	0 mg	0.5 mg
Nectarine	17 mcg	0.03 mg	0.03 mg	5.4 mg	0.8 mg	1.1 mg
Buckthorn badda	250 mcg	0.03 mg	0.05 mg		5 mg	0.5 mg
Cucumber	10 µg	0.03 mg	0.04 mg	10 mg	0.1 mg	0.3 mg
babaygu	47 mcg	0.02 mg	0.03 mg	61 mg	0.3 mg	0.4 mg
Fern	181 mcg	0.02 mg	0.21 mg	26.6 mg	0 mg	4.9 mg
Basbaas macaan (Bulgaariya)	250 mcg	0.08 mg	0.09 mg		0.7 mg	1 mg
Biij	83 mcg	0.04 mg	0.08 mg	10 mg	1.1 mg	0.8 mg
Dhir (cagaar)	950 mcg	0.05 mg	0.05 mg		1.8 mg	1.6 mg
Pomelo	0 mcg	0.03 mg	0.03 mg	61 mg	0 mg	0.2 mg
Yaanyo (yaanyo)	133 mcg	0.06 mg	0.04 mg	25 mg	0.7 mg	0.7 mg
Rhubarb (cagaarka)	10 µg	0.01 mg	0.06 mg	10 mg	0.2 mg	0.2 mg
Radishes	0 mcg	0.01 mg	0.04 mg	25 mg	0.1 mg	0.3 mg
Gacmaha	17 mcg	0.05 mg	0.04 mg	20 mg	0.1 mg	1.1 mg
Casaan roow ah		0.05 mg	0.02 mg		1.4 mg	0.7 mg
aronia	200 mcg	0.01 mg	0.02 mg	15 mg	1.5 mg	0.6 mg
Salad (cagaarka)	292 µg	0.03 mg	0.08 mg	15 mg	0.7 mg	0.9 mg
Bees	2 mg	0.02 mg	0.04 mg	10 mg	0.1 mg	0.4 mg
Celery (cagaar)	750 mcg	0.02 mg	0.1 mg	38 mg	0.5 mg	0.5 mg
Celery (xididka)	3 mg	0.03 mg	0.06 mg	8 mg	0.5 mg	1.2 mg
Daadi	17 mcg	0.06 mg	0.04 mg	10 mg	0.6 mg	0.7 mg
Currants cad	7 mcg	0.01 mg	0.02 mg	40 mg	0.3 mg	0.3 mg
Currants cas	33 mcg	0.01 mg	0.03 mg	25 mg	0.5 mg	0.3 mg
Currants madow	17 mcg	0.03 mg	0.04 mg		0.7 mg	0.4 mg
Asparagus (cagaar)	83 mcg	0.1 mg	0.1 mg	20 mg	0.5 mg	1.4 mg
Yeruusaalem artichoke	2 mg	0.07 mg	0.06 mg	6 mg	0.2 mg	1.6 mg
Bocor	250 mcg	0.05 mg	0.06 mg	8 mg	0.4 mg	0.7 mg
Dill (cagaarka)	750 mcg	0.03 mg	0.1 mg		1.7 mg	1.4 mg
feijoa	0 mcg	0.01 mg	0.02 mg	33 mg	0.2 mg	0.3 mg
taariikhaha	0 mcg	0.05 mg	0.05 mg	0 mg	0.3 mg	1.9 mg
Persimmon	200 mcg	0.02 mg	0.03 mg	15 mg	0.5 mg	0.3 mg
cherry	25 mcg	0.01 mg	0.01 mg	15 mg	0.3 mg	0.5 mg
blåbær	0 mcg	0.01 mg	0.02 mg	10 mg	1.4 mg	0.4 mg
plums	10 µg	0.02 mg	0.1 mg	3 mg	1.8 mg	1.7 mg
Garlic	0 mcg	0.08 mg	0.08 mg	10 mg	0.3 mg	2.8 mg
Soo koob	434 µg	0.05 mg	0.13 mg		1.7 mg	0.7 mg
Spinach (cagaarka)	750 mcg	0.1 mg	0.25 mg	55 mg	2.5 mg	1.2 mg
Sorrel (cagaarka)	417 µg	0.19 mg	0.1 mg	43 mg	2 mg	0.6 mg
tufaax	5 µg	0.03 mg	0.02 mg	10 mg	0.2 mg	0.4 mg

Sida shaxda ka muuqata, badi khudaarta, khudaarta iyo berry waxa ku jira fiitamiinnada C iyo A (oo ku jira beta-carotene). Faahfaahin dheeraad ah oo ku saabsan fiitamiin kasta, caadooyinka isticmaalka, iyo waxa ku jira alaabooyin kala duwan ayaa la akhriyi karaa: fitamiin A, fitamiin C, fitamiin B1, fitamiin B2, fitamiin E.

Fiitamiinnada ku jira khudradda iyo miraha (miiska XNUMXaad)

Jadwalka fiitamiinnada ku jira khudaarta iyo miraha:

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