Abun cikin bitamin B1 a cikin abinci (tebur)

A cikin waɗannan allunan ana karɓa ta matsakaicin buƙatun yau da kullun na bitamin B1 shine 1.5 MG. Rukunin “Kashi na abin da ake buƙata na yau da kullun” ya nuna adadin gram 100 na samfurin ya gamsar da buƙatun yau da kullun na ɗan adam na bitamin B1 (thiamine).

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ABUBUWAN DA AKAYI A VITAMIN B1:

Product name	Vitamin B1 a cikin 100 g	Yawan yawan bukatun yau da kullun
Sunflower tsaba (sunflower tsaba)	1.84 MG	123%
Sesame	1.27 MG	85%
oat bran	1.17 MG	78%
Waken soya (hatsi)	0.94 MG	63%
Peas (harsashi)	0.9 MG	60%
Pistachios	0.87 MG	58%
Ganyen sunflower	0.8 MG	53%
Alkama	0.75 MG	50%
kirki	0.74 MG	49%
Farashin ROE	0.67 MG	45%
Caviar jan caviar	0.55 MG	37%
Nama (naman alade)	0.52 MG	35%
Cashews	0.5 MG	33%
Wake (hatsi)	0.5 MG	33%
Lentils (hatsi)	0.5 MG	33%
Gilashin idanu	0.49 MG	33%
Oats (hatsi)	0.47 MG	31%
Hazelnuts	0.46 MG	31%
Oat flakes "Hercules"	0.45 MG	30%
Alkama (hatsi, iri-iri masu taushi)	0.44 MG	29%
Rye (hatsi)	0.44 MG	29%
Buckwheat (marar tushe)	0.43 MG	29%
Buckwheat (hatsi)	0.42 MG	28%
Groats na hulɗar gero (goge)	0.42 MG	28%
Gwanin hatsin hatsi	0.42 MG	28%
Fuskar Fure	0.41 MG	27%
Pine kwayoyi	0.4 MG	27%
Buckwheat gari	0.4 MG	27%
Nama (naman alade)	0.4 MG	27%
gyada	0.39 MG	26%
Naman sa	0.39 MG	26%
Binne	0.37 MG	25%
Alkama garin alkama na 2	0.37 MG	25%
Alkama (hatsi, wahala)	0.37 MG	25%

Duba cikakken samfurin kaya

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Abun cikin bitamin B1 a cikin kwayoyi da tsaba:

Product name	Vitamin B1 a cikin 100 g	Yawan yawan bukatun yau da kullun
kirki	0.74 MG	49%
gyada	0.39 MG	26%
Acorns, bushe	0.15 MG	10%
Pine kwayoyi	0.4 MG	27%
Cashews	0.5 MG	33%
Sesame	1.27 MG	85%
almonds	0.25 MG	17%
Sunflower tsaba (sunflower tsaba)	1.84 MG	123%
Pistachios	0.87 MG	58%
Hazelnuts	0.46 MG	31%

Abubuwan da ke cikin bitamin B1 a cikin hatsi, samfuran hatsi da hatsi:

Product name	Vitamin B1 a cikin 100 g	Yawan yawan bukatun yau da kullun
Peas (harsashi)	0.9 MG	60%
Koren wake (sabo)	0.34 MG	23%
Buckwheat (hatsi)	0.3 MG	20%
Buckwheat (hatsi)	0.42 MG	28%
Buckwheat (marar tushe)	0.43 MG	29%
Masarar masara	0.13 MG	9%
semolina	0.14 MG	9%
Gilashin idanu	0.49 MG	33%
Lu'u-lu'u lu'u-lu'u	0.12 MG	8%
Alkama	0.3 MG	20%
Groats na hulɗar gero (goge)	0.42 MG	28%
Rice	0.08 MG	5%
Man sha'ir	0.27 MG	18%
Masara mai dadi	0.2 MG	13%
Macaroni daga gari na daraja 1	0.25 MG	17%
Taliya daga gari V / s	0.17 MG	11%
Buckwheat gari	0.4 MG	27%
Garin masara	0.35 MG	23%
Oat gari	0.35 MG	23%
Oat gari (oatmeal)	0.22 MG	15%
Garin alkama na aji 1	0.25 MG	17%
Alkama garin alkama na 2	0.37 MG	25%
Fulawa	0.17 MG	11%
Fuskar Fure	0.41 MG	27%
Gwanin fure	0.35 MG	23%
Gwanin hatsin hatsi	0.42 MG	28%
Fure hatsin hatsi	0.17 MG	11%
Gari	0.06 MG	4%
Chickpeas	0.08 MG	5%
Oats (hatsi)	0.47 MG	31%
oat bran	1.17 MG	78%
Alkama	0.75 MG	50%
Alkama (hatsi, iri-iri masu taushi)	0.44 MG	29%
Alkama (hatsi, wahala)	0.37 MG	25%
Shinkafa (hatsi)	0.34 MG	23%
Rye (hatsi)	0.44 MG	29%
Waken soya (hatsi)	0.94 MG	63%
Wake (hatsi)	0.5 MG	33%
Wake (kayan lambu)	0.1 MG	7%
Oat flakes "Hercules"	0.45 MG	30%
Lentils (hatsi)	0.5 MG	33%
Sha'ir (hatsi)	0.33 MG	22%

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Abubuwan da ke cikin bitamin B1 a cikin samfuran kiwo:

Product name	Vitamin B1 a cikin 100 g	Yawan yawan bukatun yau da kullun
Acidophilus madara 1%	0.04 MG	3%
Acidophilus 3,2%	0.04 MG	3%
Acidophilus zuwa 3.2% mai dadi	0.04 MG	3%
Acidophilus mai kiba	0.04 MG	3%
Cuku (daga madarar shanu)	0.04 MG	3%
Varenets shine kashi 2.5%	0.03 MG	2%
Yogurt 1.5%	0.03 MG	2%
Yogurt 1.5% 'ya'yan itace	0.03 MG	2%
Yogurt 3,2%	0.04 MG	3%
Yogurt 3,2% mai daɗi	0.03 MG	2%
Yogurt 6%	0.03 MG	2%
Yogurt 6% mai daɗi	0.03 MG	2%
1% yogurt	0.04 MG	3%
Kefir 2.5%	0.04 MG	3%
Kefir 3.2%	0.03 MG	2%
Kefir mara nauyi	0.04 MG	3%
Koumiss (daga madarar Mare)	0.02 MG	1%
Madarar Mare mara mai (daga madarar shanu)	0.02 MG	1%
Matsakaicin curd ya kai kashi 16.5%	0.03 MG	2%
Madara 1,5%	0.04 MG	3%
Madara 2,5%	0.04 MG	3%
Madara 3.2%	0.04 MG	3%
Madara 3,5%	0.04 MG	3%
Madarar akuya	0.05 MG	3%
Madara mai karancin mai	0.04 MG	3%
Madara mai hade da sukari 5%	0.06 MG	4%
Madara mai hade da sukari 8,5%	0.06 MG	4%
Madara mai hade da sukari mai mai mai kadan	0.06 MG	4%
Dry madara 15%	0.24 MG	16%
Madara foda 25%	0.27 MG	18%
Madara tayi skim	0.3 MG	20%
Ice cream	0.03 MG	2%
Ice cream sundae	0.03 MG	2%
Buttermilk	0.03 MG	2%
Yogurt 1%	0.03 MG	2%
Yogurt 2.5% na	0.03 MG	2%
Yogurt 3,2%	0.03 MG	2%
Yogurt mai-mai	0.04 MG	3%
Ryazhenka 1%	0.02 MG	1%
Ryazhenka 2,5%	0.02 MG	1%
Ryazhenka 4%	0.02 MG	1%
Gurasa mai yisti 6%	0.02 MG	1%
Kiristi 10%	0.03 MG	2%
Kiristi 20%	0.03 MG	2%
Kiristi 25%	0.02 MG	1%
35% kirim	0.02 MG	1%
Kiristi 8%	0.03 MG	2%
Cikakken cream tare da sukari 19%	0.05 MG	3%
Kirim foda 42%	0.25 MG	17%
Kirim mai tsami 10%	0.03 MG	2%
Kirim mai tsami 15%	0.03 MG	2%
Kirim mai tsami 20%	0.03 MG	2%
Kirim mai tsami 25%	0.02 MG	1%
Kirim mai tsami 30%	0.02 MG	1%
Cuku "Adygeysky"	0.04 MG	3%
Cuku "Gollandskiy" 45%	0.03 MG	2%
Cuku “Camembert”	0.05 MG	3%
Cukuwan Parmesan	0.04 MG	3%
Cuku "Poshehonsky" 45%	0.03 MG	2%
Cuku "Roquefort" 50%	0.03 MG	2%
Cuku “Rashanci” 50%	0.04 MG	3%
Cuku “Suluguni”	0.06 MG	4%
Feta Cuku	0.15 MG	10%
Cheddar Cuku 50%	0.05 MG	3%
Swiss Cuku 50%	0.05 MG	3%
Gouda Cuku	0.03 MG	2%
Cuku mai mai-mai	0.04 MG	3%
Cuku “Tsiran alade”	0.04 MG	3%
Cuku “Rashanci”	0.02 MG	1%
Gladed curds na 27.7% mai	0.03 MG	2%
Cuku 11%	0.04 MG	3%
Cuku 18% (m)	0.05 MG	3%
Cuku 2%	0.04 MG	3%
Kifi 4%	0.04 MG	3%
Kifi 5%	0.04 MG	3%
Cuku gida 9% (m)	0.04 MG	3%
Curd	0.04 MG	3%

Abubuwan da ke cikin bitamin B1 a cikin ƙwai da samfuran kwai:

Product name	Vitamin B1 a cikin 100 g	Yawan yawan bukatun yau da kullun
Kwai gwaiduwa	0.24 MG	16%
Cokali foda	0.25 MG	17%
Kwai kaza	0.07 MG	5%
Quail kwai	0.11 MG	7%

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Abubuwan da ke cikin bitamin B1 a cikin nama, kifi da abincin teku:

Product name	Vitamin B1 a cikin 100 g	Yawan yawan bukatun yau da kullun
Roach	0.12 MG	8%
Kifi	0.2 MG	13%
Caviar jan caviar	0.55 MG	37%
Farashin ROE	0.67 MG	45%
Caviar baƙin granular	0.12 MG	8%
squid	0.18 MG	12%
Fama	0.14 MG	9%
Kum	0.33 MG	22%
Wurin baltic	0.11 MG	7%
Filin Caspian	0.11 MG	7%
jatan lande	0.03 MG	2%
Kuka	0.12 MG	8%
Salmon Atlantika (kifin)	0.23 MG	15%
Selsasa	0.1 MG	7%
Pollock	0.11 MG	7%
kafilin	0.03 MG	2%
Nama (rago)	0.08 MG	5%
Nama (naman sa)	0.06 MG	4%
Nama (Turkiyya)	0.05 MG	3%
Nama (zomo)	0.12 MG	8%
Nama (kaza)	0.07 MG	5%
Nama (naman alade)	0.4 MG	27%
Nama (naman alade)	0.52 MG	35%
Nama (broiler kaji)	0.09 MG	6%
kwasfa	0.23 MG	15%
Rukuni	0.11 MG	7%
Kogin Perch	0.06 MG	4%
Sturgeon	0.05 MG	3%
Halibut	0.05 MG	3%
Naman sa	0.3 MG	20%
Haddock	0.09 MG	6%
Naman sa	0.39 MG	26%
Ciwon daji	0.15 MG	10%
Carp	0.13 MG	9%
Herring	0.12 MG	8%
Kiwan ganyayyaki	0.08 MG	5%
Ganye durƙusad	0.08 MG	5%
Herring yana buƙatar kulawa	0.02 MG	1%
Mackerel	0.12 MG	8%
Som	0.19 MG	13%
Mackerel	0.17 MG	11%
Kwatsam	0.08 MG	5%
kwasfa	0.09 MG	6%
tuna	0.28 MG	19%
Acne	0.1 MG	7%
kawa	0.15 MG	10%
Na baya	0.12 MG	8%
Pike	0.11 MG	7%

Abubuwan da ke cikin bitamin B1 a cikin 'ya'yan itace, busassun 'ya'yan itace da berries:

Product name	Vitamin B1 a cikin 100 g	Yawan yawan bukatun yau da kullun
Apricot	0.03 MG	2%
avocado	0.06 MG	4%
Quince	0.02 MG	1%
plum	0.02 MG	1%
Abarba	0.08 MG	5%
Orange	0.04 MG	3%
Kankana	0.04 MG	3%
Ayaba	0.04 MG	3%
inabi	0.05 MG	3%
Cherry	0.03 MG	2%
Garnet	0.04 MG	3%
Garehul	0.05 MG	3%
Pear	0.02 MG	1%
Pear bushe	0.03 MG	2%
Binne	0.37 MG	25%
guna	0.04 MG	3%
strawberries	0.03 MG	2%
zabibi	0.15 MG	10%
'Ya'yan ɓaure	0.06 MG	4%
'Ya'yan ɓaure sun bushe	0.07 MG	5%
kiwi	0.02 MG	1%
Cranberry	0.02 MG	1%
Abubuwan busasshen apricots	0.1 MG	7%
Lemun tsami	0.04 MG	3%
Rasberi	0.02 MG	1%
Mango	0.03 MG	2%
Mandarin	0.08 MG	5%
Cloudberry	0.06 MG	4%
Nectarine	0.03 MG	2%
Tekun buckthorn	0.03 MG	2%
Gwanda	0.02 MG	1%
peach	0.04 MG	3%
Peach bushe	0.03 MG	2%
Garehul	0.03 MG	2%
Rowan ja	0.05 MG	3%
lambatu	0.06 MG	4%
Black currants	0.03 MG	2%
Apricots	0.1 MG	7%
Dates	0.05 MG	3%
Persimmon	0.02 MG	1%
plums	0.02 MG	1%
briyar	0.05 MG	3%
apples	0.03 MG	2%
Apples bushe	0.02 MG	1%

Abubuwan da ke cikin bitamin B1 a cikin kayan lambu da ganye:

Product name	Vitamin B1 a cikin 100 g	Yawan yawan bukatun yau da kullun
Basil (koren)	0.03 MG	2%
Eggplant	0.04 MG	3%
Rutabaga	0.05 MG	3%
Ginger (tushe)	0.02 MG	1%
Zucchini	0.03 MG	2%
Kabeji	0.03 MG	2%
Broccoli	0.07 MG	5%
Brussels sprouts	0.1 MG	7%
Kohlrabi	0.06 MG	4%
Kabeji, ja,	0.05 MG	3%
Kabeji	0.04 MG	3%
Savoy kabeji	0.04 MG	3%
Farin kabeji	0.1 MG	7%
dankali	0.12 MG	8%
Cilantro (kore)	0.07 MG	5%
Cress (ganye)	0.08 MG	5%
Ganyen Dandelion (ganye)	0.19 MG	13%
Green albasa (alkalami)	0.02 MG	1%
Leek	0.1 MG	7%
Albasa	0.05 MG	3%
Karas	0.06 MG	4%
Gudun ruwa	0.04 MG	3%
Kokwamba	0.03 MG	2%
Fern	0.02 MG	1%
Parsnip (tushe)	0.08 MG	5%
Barkono mai zaki (Bulgaria)	0.08 MG	5%
Faski (kore)	0.05 MG	3%
Faski (tushe)	0.08 MG	5%
Tumatir (tumatir)	0.06 MG	4%
Black radish	0.03 MG	2%
Turnips	0.05 MG	3%
Letas (ganye)	0.03 MG	2%
beets	0.02 MG	1%
Celery (kore)	0.02 MG	1%
Celery (tushe)	0.03 MG	2%
Bishiyar asparagus (kore)	0.1 MG	7%
Urushalima artichoke	0.07 MG	5%
Suman	0.05 MG	3%
Dill (ganye)	0.03 MG	2%
Horseradish (tushe)	0.08 MG	5%
Tafarnuwa	0.08 MG	5%
Alayyafo (ganye)	0.1 MG	7%
Zobo (ganye)	0.19 MG	13%

Kamar yadda ake iya gani daga tebur, yawancin bitamin B1 yana samuwa a cikin kwayoyi da tsaba (sesame da sunflower), a cikin legumes (waken soya, wake, lentil da wake), a cikin hatsi (mai da buckwheat), kayan hatsi, gari, abinci. , da kuma kifi ROE.