bitamin
Ana samun Vitamin A a cikin madara, man shanu, cuku, yogurt da kirim. Ana samun beta-carotene a cikin karas, zucchini, kabewa, dankali mai dadi, kayan lambu masu duhu kore (alayyahu da broccoli), barkono ja, tumatir, da 'ya'yan itace rawaya kamar apricots, mango, da peaches.
Vitamin B1, thiamine, ana samunsa a cikin shinkafar launin ruwan kasa, burodin gama-gari, gagartaccen gari, ƙaƙƙarfan hatsin karin kumallo, goro, dankali, da yisti.
Ana samun Vitamin B2, riboflavin, a cikin madara da kayan kiwo, hatsi, burodin abinci, shinkafa, tsantsa yisti, kayan lambu masu ganye (broccoli da alayyahu), namomin kaza, da shayi.
Vitamin B3, niacin, ana samunsa a cikin hatsi gabaɗaya da ƙaƙƙarfan hatsi, masara, ƙaƙƙarfan gari, tsantsa yisti, wake kofi, da shayi.
Ana samun Vitamin B6, pyridoxine, a cikin dukan hatsi irin su shinkafa launin ruwan kasa, oatmeal da burodin abinci, hatsi mai ƙarfi, dankali, ayaba, legumes, waken soya, gyada, legumes, yisti, da shayi.
Ana samun Vitamin B12, cobalamin, a cikin kayan kiwo da kayan abinci masu ƙarfi kamar su madarar soya, hatsin karin kumallo, yisti, da abubuwan sha na ganye.
Ana samun Folic acid a cikin hatsi, dankali, legumes, kayan lambu masu ganye (kamar broccoli), goro, tsantsa yisti, da 'ya'yan itatuwa irin su lemu da ayaba.
Vitamin C, ascorbic acid, ana samunsa a cikin 'ya'yan itatuwa citrus, strawberries, guava, currants, juices 'ya'yan itace, dankali, da kwayoyi. Kayan lambu irin su kabeji, farin kabeji, broccoli, alayyahu da koren barkono suna da wadataccen tushen bitamin C, amma yawancin bitamin suna ɓacewa lokacin ajiya da dafa abinci.
Ana samun Vitamin D ta hanyar fallasa hasken rana kuma ana samunsa a cikin kayan kiwo da ingantaccen hatsin karin kumallo da madarar waken soya.
Ana samun Vitamin E a cikin abinci mai kitse irin su kwakwalwan kwamfuta, mai kayan lambu - masara, waken soya da sunflower, amma ba zaitun ba, da ƙananan adadin kayan kiwo.
Ana samun Vitamin K a cikin Kale, alayyahu da broccoli, man kayan lambu irin su canola, waken soya da zaitun, amma ba masara ko sunflower ba. Ana samun ƙananan adadin a cikin kayan kiwo.
ma'adanai
Ana samun Calcium a cikin madara da kayan kiwo (cuku da yoghurt), kayan lambu masu ganye (amma ba alayyahu ba), burodi da abinci mai ɗauke da fulawa fari ko launin ruwan kasa, goro, tsaban sesame, tofu, legumes, gagartattun abubuwan sha na waken soya, da tauri da bazara. ruwa. .
Ana samun ƙarfe a cikin legumes, goro da iri, hatsi da burodin da aka yi daga gagartaccen farin fulawa, ƙaƙƙarfan hatsin karin kumallo, garin soya, ganyayen ganye, tofu, busasshen 'ya'yan itace, da molasses.
Ana samun Magnesium a cikin koren kayan lambu, dukan hatsi, kwayoyi, burodi, hatsin karin kumallo, madara, cuku, dankali, abubuwan sha kamar kofi da ruwa mai wuya. Ana samun Phosphorus a cikin madara da kayan kiwo, burodi, hatsin karin kumallo, goro, 'ya'yan itatuwa, kayan marmari, da abubuwan sha.
Ana samun potassium a cikin 'ya'yan itatuwa (ayaba, apricots, 'ya'yan citrus, da ruwan 'ya'yan itace), kayan lambu (dankali, beets,) namomin kaza, legumes, cakulan, madara da kayan kiwo, goro, yisti, da hatsin hatsi gaba ɗaya, da abubuwan sha kamar kofi. da madarar malted abin sha.
Ana samun sodium a cikin abincin da aka sarrafa, dafaffen abinci, guntu, kukis, yisti, cuku, da burodi.
Ana samun Zinc a cikin madara da kayan kiwo, biredi da miya, kayan hatsi, kayan lambu masu kore, legumes da tsaba na kabewa.