Iodini mu zakudya (tebulo)

M'magome awa ovomerezeka tsiku lililonse ayodini ndi 150 mcg. Gawo "Peresenti yofunikira tsiku lililonse" likuwonetsa kuchuluka kwa magalamu 100 a mankhwalawa kukhutiritsa zosowa za anthu tsiku ndi tsiku za ayodini.

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Zakudya Zakudya Zakudya Zam'madzi:

dzina mankhwala	Zakudya zomwe zili ndi 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nyanja	300 mcg	200%
Sikwidi	200 mcg	133%
Cod	135 mcg	90%
Shirimpi	110 mcg	73%
Ufa wa dzira	64 mcg	43%
Gulu	60 mcg	40%
Mkaka unadulidwa	55 mcg	37%
Roach	50 mcg	33%
Salimoni	50 mcg	33%
Fulonda	50 mcg	33%
Chibwenzi	50 mcg	33%
Salmon Atlantic (nsomba)	50 mcg	33%
Mkaka ufa 25%	50 mcg	33%
Tuna	50 mcg	33%
Nsomba ya makerele	45 mcg	30%
Herring mafuta	40 mg	27%
Herring wotsamira	40 mg	27%
Dzira yolk	33 mcg	22%
Nsomba ya makerele	30 p	20%
Zikodzo	20 mg	13%
Dzira la nkhuku	20 mg	13%
bowa	18 mcg	12%
Nyemba (tirigu)	12 mcg	8%
Tirigu (tirigu, kalasi yovuta)	11 mcg	7%
Tirigu groats	10 p	7%
Pistachios	10 p	7%
Yogurt 1.5%	9 mcg	6%
Yogurt 3,2%	9 mcg	6%
1% yoghurt	9 mcg	6%
Kefir 2.5%	9 mcg	6%
Kefir 3.2%	9 mcg	6%
Kefir ya mafuta ochepa	9 mcg	6%
Mkaka 1,5%	9 mcg	6%
Mkaka 2,5%	9 mcg	6%
Mkaka 3.2%	9 mcg	6%
Rye (tirigu)	9 mcg	6%
Balere (tirigu)	9 mcg	6%

Onani mndandanda wathunthu wazogulitsa

Mavitamini omwe amapezeka mu nsomba ndi nsomba:

dzina mankhwala	Zakudya zomwe zili ndi 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Roach	50 mcg	33%
Salimoni	50 mcg	33%
Sikwidi	200 mcg	133%
Fulonda	50 mcg	33%
Chibwenzi	50 mcg	33%
Shirimpi	110 mcg	73%
Salmon Atlantic (nsomba)	50 mcg	33%
Gulu	60 mcg	40%
Herring mafuta	40 mg	27%
Herring wotsamira	40 mg	27%
Nsomba ya makerele	45 mcg	30%
Som	5 p	3%
Nsomba ya makerele	30 p	20%
sudak	5 p	3%
Cod	135 mcg	90%
Tuna	50 mcg	33%
Zikodzo	20 mg	13%
Pike	5 p	3%

Mlingo wa ayodini mu mkaka ndi mazira:

dzina mankhwala	Zakudya zomwe zili ndi 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mapuloteni a mazira	7 mcg	5%
Dzira yolk	33 mcg	22%
Yogurt 1.5%	9 mcg	6%
Yogurt 3,2%	9 mcg	6%
1% yoghurt	9 mcg	6%
Kefir 2.5%	9 mcg	6%
Kefir 3.2%	9 mcg	6%
Kefir ya mafuta ochepa	9 mcg	6%
Mkaka 1,5%	9 mcg	6%
Mkaka 2,5%	9 mcg	6%
Mkaka 3.2%	9 mcg	6%
Mkaka wa mbuzi	2 mg	1%
Mkaka wokhazikika ndi shuga 8,5%	7 mcg	5%
Mkaka ufa 25%	50 mcg	33%
Mkaka unadulidwa	55 mcg	37%
Kirimu wowawasa 30%	7 mcg	5%
Ufa wa dzira	64 mcg	43%
Dzira la nkhuku	20 mg	13%

Muli ayodini mu chimanga, phala ndi phala:

dzina mankhwala	Zakudya zomwe zili ndi 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nandolo zobiriwira (zatsopano)	1 p	1%
Buckwheat (tirigu)	5 p	3%
Magalasi	5 p	3%
Tirigu groats	10 p	7%
Mapiko amatsekemera mapira (opukutidwa)	5 p	3%
Mpunga	1 p	1%
Macaroni kuchokera ku ufa wa kalasi imodzi	2 mg	1%
Pasitala wa ufa V / s	2 mg	1%
Ufa	2 mg	1%
Mpunga wa rye	4 mcg	3%
Chikapu	3 mg	2%
Oats (tirigu)	8 mcg	5%
Tirigu (tirigu, mitundu yofewa)	8 mcg	5%
Tirigu (tirigu, kalasi yovuta)	11 mcg	7%
Mpunga (tirigu)	2 mg	1%
Rye (tirigu)	9 mcg	6%
Soya (tirigu)	8 mcg	5%
Nyemba (tirigu)	12 mcg	8%
Oat flakes "Hercules"	6 mcg	4%
Mphodza (tirigu)	4 mcg	3%
Balere (tirigu)	9 mcg	6%

Zomwe zili ndi ayodini zipatso, ndiwo zamasamba, zipatso zouma:

dzina mankhwala	Zakudya zomwe zili ndi 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Apurikoti	1 p	1%
Biringanya	2 mg	1%
Kabichi	3 mg	2%
Makapu a Savoy	2 mg	1%
Mbatata	5 p	3%
Anyezi	3 mg	2%
Nyanja	300 mcg	200%
Mkhaka	3 mg	2%
Phwetekere (phwetekere)	2 mg	1%
Radishes	8 mcg	5%
Letesi (amadyera)	8 mcg	5%
Beets	7 mcg	5%
Dzungu	1 p	1%