Contents
- ABUBUWAN DA AKAYI A VITAMIN A:
- Duba cikakken samfurin kaya
- Vitamin A a cikin kayayyakin kiwo:
- Vitamin A a cikin kwai da kayan kwai:
- Vitamin a cikin nama, kifi, abincin teku:
- Vitamin na A cikin fruitsa fruitsan itace, drieda driedan itace da berriesa berriesan itace:
- Vitamin a kayan lambu da ganye:
- Sinadaran bitamin a cikin abinci mai daɗi da kayan marmari:
Daidaitaccen Retinol - daidaitaccen tsari don sauƙin aunawar allurai na bitamin A, hadadden mai narkewa na Retinol (bitamin A) da beta-carotene (provitamin A). La'akari da yawan sinadarin Retinol a cikin kayan abinci da kuma sinadarin Retinol da aka samar a jiki daga beta carotene (Retinol 1мкм daidai 6мкм beta-carotene) A cikin wadannan teburin ana karbar su ta hanyar matsakaitan bukatun yau da kullun na bitamin A shine microgram 1,000. Shafin "Kashi na yawan abin da ake buƙata a kowace rana" yana nuna yawan kashi 100 na giram XNUMX na samfurin suna biyan bukatun ɗan adam na yau da kullum don bitamin A.
ABUBUWAN DA AKAYI A VITAMIN A:
| Product name | Abincin bitamin A cikin 100g | Yawan yawan bukatun yau da kullun |
| Man kifi (ƙwayoyin hanta) | 25000 .g | 2500% |
| Naman sa | 8367 mcg | 837% |
| Karas | 2000 mcg | 200% |
| Rowan ja | 1500 mcg | 150% |
| Acne | 1200 microgram | 120% |
| Faski (kore) | 950 mcg | 95% |
| Cokali foda | 950 mcg | 95% |
| Kwai gwaiduwa | 925 .g | 93% |
| Celery (kore) | 750 mcg | 75% |
| Dill (ganye) | 750 mcg | 75% |
| Alayyafo (ganye) | 750 mcg | 75% |
| Narke man shanu | 667 mcg | 67% |
| Mai mai zaki-mai tsami mara kyau | 653 .g | 65% |
| Abubuwan busasshen apricots | 583 .g | 58% |
| Apricots | 583 .g | 58% |
| Caviar baƙin granular | 550 mcg | 55% |
| Ganyen Dandelion (ganye) | 508 .g | 51% |
| Quail kwai | 483 mcg | 48% |
| Caviar jan caviar | 450 mcg | 45% |
| Butter | 450 mcg | 45% |
| briyar | 434 .g | 43% |
| Zobo (ganye) | 417 .g | 42% |
| Broccoli | 386 mcg | 39% |
| Kirim foda 42% | 377 .g | 38% |
| Ruwan karas | 350 mcg | 35% |
| Cress (ganye) | 346 .g | 35% |
| Cilantro (kore) | 337 .g | 34% |
| Green albasa (alkalami) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Cuku “Camembert” | 303 .g | 30% |
| Swiss Cuku 50% | 300 mcg | 30% |
| Letas (ganye) | 292 .g | 29% |
| Cuku “Rashanci” 50% | 288 .g | 29% |
| Cuku "Roquefort" 50% | 278 .g | 28% |
| Cheddar Cuku 50% | 277 mcg | 28% |
| 35% kirim | 270 mcg | 27% |
| Apricot | 267 mcg | 27% |
| Basil (koren) | 264 mcg | 26% |
| Kwai kaza | 260 mcg | 26% |
| Cuku "Poshehonsky" 45% | 258 .g | 26% |
| Kirim mai tsami 30% | 255 mcg | 26% |
| Tekun buckthorn | 250 mcg | 25% |
| Barkono mai zaki (Bulgaria) | 250 mcg | 25% |
| Suman | 250 mcg | 25% |
Duba cikakken samfurin kaya
| Naman sa | 242 .g | 24% |
| Cuku "Gollandskiy" 45% | 238 .g | 24% |
| Cuku "Adygeysky" | 222 mcg | 22% |
| Ruwan apricot | 217 .g | 22% |
| Cukuwan Parmesan | 207 .g | 21% |
| aroniya | 200 mcg | 20% |
| Persimmon | 200 mcg | 20% |
| Kirim mai tsami 25% | 183 .g | 18% |
| Shortbread cake tare da cream | 182 .g | 18% |
| Fern | 181 mcg | 18% |
| Cuku (daga madarar shanu) | 180 mcg | 18% |
| Irin kek custard cream (bututu) | 174 .g | 17% |
| Quince | 167 mcg | 17% |
| Peach bushe | 167 mcg | 17% |
| Gouda Cuku | 165 mcg | 17% |
| Cuku “Rashanci” | 163 .g | 16% |
| Kiristi 20% | 160 mcg | 16% |
| Kirim mai tsami 20% | 160 mcg | 16% |
| Kiristi 25% | 158 microgram | 16% |
| Cloudberry | 150 mcg | 15% |
| Cuku “Tsiran alade” | 150 mcg | 15% |
| Madara foda 25% | 147 mcg | 15% |
| Naman kaza Chanterelle | 142 g | 14% |
| Dry madara 15% | 133 mcg | 13% |
| Tumatir (tumatir) | 133 mcg | 13% |
| Kukis na man shanu | 132 mcg | 13% |
| Cuku “Suluguni” | 128 .g | 13% |
| Feta Cuku | 125 mcg | 13% |
| Cikakken cream tare da sukari 19% | 120 mcg | 12% |
| Cuku 18% (m) | 110 mcg | 11% |
| Kirim mai tsami 15% | 107 .g | 11% |
| Halibut | 100 mcg | 10% |
| Ice cream | 94 mcg | 9% |
| Gladed curds na 27.7% mai | 88 mcg | 9% |
| kawa | 85 mcg | 9% |
| peach | 83 mcg | 8% |
| Bishiyar asparagus (kore) | 83 mcg | 8% |
| Nama (kaza) | 72 mcg | 7% |
| Soso na soso da cream mai gina jiki | 69 ICG | 7% |
| Koren wake (sabo) | 67 mcg | 7% |
| guna | 67 mcg | 7% |
| Wake (kayan lambu) | 67 mcg | 7% |
| Kiristi 10% | 65 mcg | 7% |
| Kirim mai tsami 10% | 65 mcg | 7% |
| Cuku 11% | 65 mcg | 7% |
| Ice cream sundae | 62 mcg | 6% |
| Filin Caspian | 60 mcg | 6% |
| Selsasa | 60 mcg | 6% |
| Sturgeon | 60 mcg | 6% |
| Madarar akuya | 57 mcg | 6% |
| Cuku gida 9% (m) | 55 mcg | 6% |
Vitamin A a cikin kayayyakin kiwo:
| Product name | Abincin bitamin A cikin 100g | Yawan yawan bukatun yau da kullun |
| Acidophilus 3,2% | 22 mcg | 2% |
| Acidophilus zuwa 3.2% mai dadi | 22 mcg | 2% |
| Cuku (daga madarar shanu) | 180 mcg | 18% |
| Varenets shine kashi 2.5% | 22 mcg | 2% |
| Yogurt 1.5% | 10 .g | 1% |
| Yogurt 1.5% 'ya'yan itace | 10 .g | 1% |
| Yogurt 3,2% | 22 mcg | 2% |
| Yogurt 3,2% mai daɗi | 22 mcg | 2% |
| Yogurt 6% | 33 mcg | 3% |
| Yogurt 6% mai daɗi | 33 mcg | 3% |
| Kefir 2.5% | 22 mcg | 2% |
| Kefir 3.2% | 22 mcg | 2% |
| Koumiss (daga madarar Mare) | 32 mcg | 3% |
| Matsakaicin curd ya kai kashi 16.5% | 50 mcg | 5% |
| Madara 1,5% | 10 .g | 1% |
| Madara 2,5% | 22 mcg | 2% |
| Madara 3.2% | 22 mcg | 2% |
| Madara 3,5% | 33 mcg | 3% |
| Madarar akuya | 57 mcg | 6% |
| Madara mai hade da sukari 5% | 28 mcg | 3% |
| Madara mai hade da sukari 8,5% | 47 mcg | 5% |
| Dry madara 15% | 133 mcg | 13% |
| Madara foda 25% | 147 mcg | 15% |
| Ice cream | 94 mcg | 9% |
| Ice cream sundae | 62 mcg | 6% |
| Yogurt 2.5% na | 22 mcg | 2% |
| Yogurt 3,2% | 22 mcg | 2% |
| Ryazhenka 2,5% | 22 mcg | 2% |
| Ryazhenka 4% | 33 mcg | 3% |
| Gurasa mai yisti 6% | 43 mcg | 4% |
| Kiristi 10% | 65 mcg | 7% |
| Kiristi 20% | 160 mcg | 16% |
| Kiristi 25% | 158 microgram | 16% |
| 35% kirim | 270 mcg | 27% |
| Kiristi 8% | 52 mcg | 5% |
| Cikakken cream tare da sukari 19% | 120 mcg | 12% |
| Kirim foda 42% | 377 .g | 38% |
| Kirim mai tsami 10% | 65 mcg | 7% |
| Kirim mai tsami 15% | 107 .g | 11% |
| Kirim mai tsami 20% | 160 mcg | 16% |
| Kirim mai tsami 25% | 183 .g | 18% |
| Kirim mai tsami 30% | 255 mcg | 26% |
| Cuku "Adygeysky" | 222 mcg | 22% |
| Cuku "Gollandskiy" 45% | 238 .g | 24% |
| Cuku “Camembert” | 303 .g | 30% |
| Cukuwan Parmesan | 207 .g | 21% |
| Cuku "Poshehonsky" 45% | 258 .g | 26% |
| Cuku "Roquefort" 50% | 278 .g | 28% |
| Cuku “Rashanci” 50% | 288 .g | 29% |
| Cuku “Suluguni” | 128 .g | 13% |
| Feta Cuku | 125 mcg | 13% |
| Cheddar Cuku 50% | 277 mcg | 28% |
| Swiss Cuku 50% | 300 mcg | 30% |
| Gouda Cuku | 165 mcg | 17% |
| Cuku “Tsiran alade” | 150 mcg | 15% |
| Cuku “Rashanci” | 163 .g | 16% |
| Gladed curds na 27.7% mai | 88 mcg | 9% |
| Cuku 11% | 65 mcg | 7% |
| Cuku 18% (m) | 110 mcg | 11% |
| Cuku 2% | 10 .g | 1% |
| Kifi 4% | 31 mcg | 3% |
| Kifi 5% | 33 mcg | 3% |
| Cuku gida 9% (m) | 55 mcg | 6% |
Vitamin A a cikin kwai da kayan kwai:
| Product name | Abincin bitamin A cikin 100g | Yawan yawan bukatun yau da kullun |
| Kwai gwaiduwa | 925 .g | 93% |
| Cokali foda | 950 mcg | 95% |
| Kwai kaza | 260 mcg | 26% |
| Quail kwai | 483 mcg | 48% |
Vitamin a cikin nama, kifi, abincin teku:
| Product name | Abincin bitamin A cikin 100g | Yawan yawan bukatun yau da kullun |
| Roach | 20 MG | 2% |
| Kifi | 30 .g | 3% |
| Caviar jan caviar | 450 mcg | 45% |
| Farashin ROE | 40 MG | 4% |
| Caviar baƙin granular | 550 mcg | 55% |
| Fama | 15 .g | 2% |
| Kum | 40 MG | 4% |
| Wurin baltic | 40 MG | 4% |
| Filin Caspian | 60 mcg | 6% |
| jatan lande | 10 .g | 1% |
| Kuka | 30 .g | 3% |
| Salmon Atlantika (kifin) | 40 MG | 4% |
| Selsasa | 60 mcg | 6% |
| Pollock | 10 .g | 1% |
| kafilin | 50 mcg | 5% |
| Nama (Turkiyya) | 10 .g | 1% |
| Nama (zomo) | 10 .g | 1% |
| Nama (kaza) | 72 mcg | 7% |
| Nama (broiler kaji) | 40 MG | 4% |
| kwasfa | 15 .g | 2% |
| Rukuni | 40 MG | 4% |
| Kogin Perch | 10 .g | 1% |
| Sturgeon | 60 mcg | 6% |
| Halibut | 100 mcg | 10% |
| Naman sa | 8367 mcg | 837% |
| Haddock | 10 .g | 1% |
| Naman sa | 242 .g | 24% |
| Ciwon daji | 15 .g | 2% |
| Man kifi (ƙwayoyin hanta) | 25000 .g | 2500% |
| Carp | 10 .g | 1% |
| Herring | 30 .g | 3% |
| Kiwan ganyayyaki | 30 .g | 3% |
| Ganye durƙusad | 10 .g | 1% |
| Herring yana buƙatar kulawa | 20 MG | 2% |
| Mackerel | 10 .g | 1% |
| Som | 10 .g | 1% |
| Mackerel | 10 .g | 1% |
| Kwatsam | 10 .g | 1% |
| kwasfa | 10 .g | 1% |
| tuna | 20 MG | 2% |
| Acne | 1200 microgram | 120% |
| kawa | 85 mcg | 9% |
| Na baya | 10 .g | 1% |
| Pike | 10 .g | 1% |
Vitamin na A cikin fruitsa fruitsan itace, drieda driedan itace da berriesa berriesan itace:
| Product name | Abincin bitamin A cikin 100g | Yawan yawan bukatun yau da kullun |
| Apricot | 267 mcg | 27% |
| Quince | 167 mcg | 17% |
| plum | 27 mcg | 3% |
| Kankana | 17 mcg | 2% |
| Ayaba | 20 MG | 2% |
| Cherry | 17 mcg | 2% |
| guna | 67 mcg | 7% |
| BlackBerry | 17 mcg | 2% |
| 'Ya'yan ɓaure sun bushe | 13 mcg | 1% |
| kiwi | 15 .g | 2% |
| Guzberi | 33 mcg | 3% |
| Abubuwan busasshen apricots | 583 .g | 58% |
| Rasberi | 33 mcg | 3% |
| Mango | 54 mcg | 5% |
| Cloudberry | 150 mcg | 15% |
| Nectarine | 17 mcg | 2% |
| Tekun buckthorn | 250 mcg | 25% |
| Gwanda | 47 mcg | 5% |
| peach | 83 mcg | 8% |
| Peach bushe | 167 mcg | 17% |
| Rowan ja | 1500 mcg | 150% |
| aroniya | 200 mcg | 20% |
| lambatu | 17 mcg | 2% |
| Jan currants | 33 mcg | 3% |
| Black currants | 17 mcg | 2% |
| Apricots | 583 .g | 58% |
| Persimmon | 200 mcg | 20% |
| Cherry | 25 mcg | 3% |
| plums | 10 .g | 1% |
| briyar | 434 .g | 43% |
Vitamin a kayan lambu da ganye:
| Product name | Abincin bitamin A cikin 100g | Yawan yawan bukatun yau da kullun |
| Basil (koren) | 264 mcg | 26% |
| Broccoli | 386 mcg | 39% |
| Brussels sprouts | 50 mcg | 5% |
| Kohlrabi | 17 mcg | 2% |
| Kabeji, ja, | 17 mcg | 2% |
| Kabeji | 16 MG | 2% |
| Cilantro (kore) | 337 .g | 34% |
| Cress (ganye) | 346 .g | 35% |
| Ganyen Dandelion (ganye) | 508 .g | 51% |
| Green albasa (alkalami) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Karas | 2000 mcg | 200% |
| Kokwamba | 10 .g | 1% |
| Fern | 181 mcg | 18% |
| Barkono mai zaki (Bulgaria) | 250 mcg | 25% |
| Faski (kore) | 950 mcg | 95% |
| Tumatir (tumatir) | 133 mcg | 13% |
| Rhubarb (ganye) | 10 .g | 1% |
| Turnips | 17 mcg | 2% |
| Letas (ganye) | 292 .g | 29% |
| Celery (kore) | 750 mcg | 75% |
| Bishiyar asparagus (kore) | 83 mcg | 8% |
| Suman | 250 mcg | 25% |
| Dill (ganye) | 750 mcg | 75% |
| Alayyafo (ganye) | 750 mcg | 75% |
| Zobo (ganye) | 417 .g | 42% |
Sinadaran bitamin a cikin abinci mai daɗi da kayan marmari:
| Sunan tasa | Abincin bitamin A cikin 100g | Yawan yawan bukatun yau da kullun |
| Cod hanta (abincin gwangwani) | 4400 .g | 440% |
| Karas ɗin casserole | 2060 .g | 206% |
| Karas ya tafasa | 2002 mcg | 200% |
| Karas | 1920 .g | 192% |
| Barkono cike da kayan lambu | 603 .g | 60% |
| Miyan puree na karas | 585 .g | 59% |
| Gurasa tare da karas | 478 ng | 48% |
| Stearin stew | 355 .g | 36% |
| Raggout na kayan lambu | 353 .g | 35% |
| omelette | 300 mcg | 30% |
| Salatin na kore albasa | 300 mcg | 30% |
| Manna tumatir | 300 mcg | 30% |
| Dankalin zrazy | 287 .g | 29% |
| Miyar alayyahu | 287 .g | 29% |
| Suman soya | 282 mcg | 28% |
| Kwai mayonnaise | 280 .g | 28% |
| Suman aka tafasa | 273 .g | 27% |
| Kayan marmari | 265 mcg | 27% |
| Cake puff | 238 .g | 24% |
| Gwai ƙura | 230 mcg | 23% |
| Gwanin kabewa | 212 mcg | 21% |
| Pankkin pancakes | 210 .g | 21% |
| Salted sprat tare da albasa da man shanu | 193 .g | 19% |
| Shortbread cake tare da cream | 182 .g | 18% |
| Sabuwar salatin tumatir | 178 .g | 18% |
| Irin kek custard cream (bututu) | 174 .g | 17% |
| Kabewar pumkin | 172 mcg | 17% |
| Puff cake tare da kirim mai gina jiki | 158 microgram | 16% |
| Mashed kabewa | 158 microgram | 16% |
| A eggplant caviar (gwangwani) | 153 .g | 15% |
| Caviar squash (gwangwani) | 153 .g | 15% |
| Kabewa marinated | 135 mcg | 14% |
| Sabuwar salatin tumatir tare da barkono mai zaki | 133 mcg | 13% |
| Kukis na man shanu | 132 mcg | 13% |
| Kukis na man shanu | 132 mcg | 13% |
| Miya da zobo | 132 mcg | 13% |
| Air cake tare da cream | 129 mcg | 13% |
| Pudding kabewa | 122 .g | 12% |
| Salatin sabo da tumatir da kokwamba | 122 .g | 12% |
| Salatin farin kabeji | 110 mcg | 11% |
| Cake almond | 110 mcg | 11% |
| Beetroot miyan sanyi | 107 .g | 11% |
| Salatin farin kabeji | 92 mcg | 9% |
| Salatin radish | 85 mcg | 9% |
| Miyan | 73 g | 7% |
| Borsch na sabo ne kabeji da dankali | 73 g | 7% |
| Miyar dankalin turawa | 73 g | 7% |
| Cookies dogon | 72 mcg | 7% |
| Shinkafa shinkafa | 72 mcg | 7% |
| Miyar sauerkraut | 70 mcg | 7% |
| Miyan kabeji | 70 mcg | 7% |
| Soso na soso da cream mai gina jiki | 69 ICG | 7% |
| biscuits | 68 mcg | 7% |
| Gwangwani na gida | 68 mcg | 7% |
| Bun da yawa a cikin adadin kuzari | 61 ICG | 6% |
| Kifin Kifi ya dahu | 58 mcg | 6% |
| Miyar sha'ir tare da namomin kaza | 58 mcg | 6% |
| Kifin kifi ya soya | 56 mcg | 6% |
| Miyar wake | 56 mcg | 6% |
| Ruden shinkafa | 53 mcg | 5% |
| Tabewar kabeji | 52 mcg | 5% |
| Apricot jam | 50 mcg | 5% |
| Green peas (abincin gwangwani) | 50 mcg | 5% |
| Caviar gwoza | 50 mcg | 5% |
| Gasa kabeji | 50 mcg | 5% |
Kamar yadda ake iya gani daga teburin da ke sama, yawancin bitamin A ana samun su a cikin hanta dabba (jimlar gram 4 na man kifi yana samar da abin da ake bukata na bitamin yau da kullum), da karas. Daga kayan abinci na shuka ban da karas, babban abun ciki na carotenoid da aka lura a cikin ash dutse (gram 67 yana samar da abin da ake bukata yau da kullun), da ganye - faski, seleri, dill, bishiyar asparagus, alayyafo. Daga kayan dabba ya zama dole don haskaka kwai gwaiduwa da man shanu.