Zamkatimu
Magome awa amavomerezedwa ndi selenium ya tsiku ndi tsiku, yomwe ndi ma micrograms 55. Gawo "Peresenti yofunikira tsiku ndi tsiku" likuwonetsa kuchuluka kwa magalamu 100 a mankhwalawa kukhutiritsa zosowa za tsiku ndi tsiku za selenium.
Zakudya Zapamwamba ku SELENIUM:
| dzina mankhwala | Zomwe zili mu selenium mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Tirigu chimanga | 77.6 p | 141% |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 53 mcg | 96% |
| Oat chinangwa | 45.2 p | 82% |
| Salimoni | 44.6 mcg | 81% |
| Dzira la nkhuku | 31.7 mcg | 58% |
| Tchizi 18% (molimba mtima) | 30 p | 55% |
| Tchizi 2% | 30 p | 55% |
| Kanyumba kanyumba 9% (molimba mtima) | 30 p | 55% |
| Chitseko | 30 p | 55% |
| Tirigu (tirigu, mitundu yofewa) | 29 mcg | 53% |
| Chikapu | 28.5 mcg | 52% |
| Rye (tirigu) | 25.8 mcg | 47% |
| Nyemba (tirigu) | 24.9 p | 45% |
| Oats (tirigu) | 23.8 p | 43% |
| Tchizi cha Parmesan | 22.5 mcg | 41% |
| Balere (tirigu) | 22.1 p | 40% |
| Mpunga (tirigu) | 20 mg | 36% |
| Mphodza (tirigu) | 19.6 p | 36% |
| Tirigu groats | 19 p | 35% |
| Pistachios | 19 p | 35% |
| Mpunga | 15.1 p | 27% |
| Mpunga | 15.1 p | 27% |
| Tchizi cha Feta | 15 p | 27% |
| "Camembert" ya Tchizi | 14.5 p | 26% |
| Adyo | 14.2 p | 26% |
| Cheddar ya tchizi 50% | 13.9 p | 25% |
| Mkaka ufa 25% | 12 mcg | 22% |
| Mkaka unadulidwa | 10 p | 18% |
| Buckwheat (osagwedezeka) | 8.3 p | 15% |
| Nkhuta | 7.2 p | 13% |
| Tirigu ufa wa 1 grade | 6 mcg | 11% |
| Ufa wa tirigu kalasi yachiwiri | 6 mcg | 11% |
| Ufa | 6 mcg | 11% |
| Zithunzi Wallpaper | 6 mcg | 11% |
Onani mndandanda wathunthu wazogulitsa
| Bowa la Shiitake | 5.7 p | 10% |
| Ufa wa buckwheat | 5.7 p | 10% |
| Walnut | 4.9 p | 9% |
| Nandolo zobiriwira (zatsopano) | 3.27 p | 6% |
| Mkaka wokhazikika ndi shuga 8,5% | 3 mg | 5% |
| Bowa wa oyisitara | 2.6 mcg | 5% |
| Burokoli | 2.5 mcg | 5% |
| Amondi | 2.5 mcg | 5% |
| Mkaka wa Acidophilus 1% | 2 mg | 4% |
| Acidophilus 3,2% | 2 mg | 4% |
| Acidophilus mpaka 3.2% wokoma | 2 mg | 4% |
| Acidophilus mafuta ochepa | 2 mg | 4% |
| Yogurt 1.5% | 2 mg | 4% |
| Yogurt 3,2% | 2 mg | 4% |
| 1% yoghurt | 2 mg | 4% |
| Kefir 2.5% | 2 mg | 4% |
| Kefir 3.2% | 2 mg | 4% |
| Kefir ya mafuta ochepa | 2 mg | 4% |
| Kuchuluka kwa mafuta ndi 16.5% yamafuta | 2 mg | 4% |
| Mkaka 1,5% | 2 mg | 4% |
| Mkaka 2,5% | 2 mg | 4% |
| Mkaka 3.2% | 2 mg | 4% |
| Mkaka 3,5% | 2 mg | 4% |
| Yogurt 2.5% ya | 2 mg | 4% |
| Nthochi | 1.5 ga | 3% |
| Mkaka wa mbuzi | 1.4 mcg | 3% |
| Sipinachi (amadyera) | 1 p | 2% |
Zomwe zili mu selenium mu mkaka ndi mazira:
| dzina mankhwala | Zomwe zili mu selenium mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Mkaka wa Acidophilus 1% | 2 mg | 4% |
| Acidophilus 3,2% | 2 mg | 4% |
| Acidophilus mpaka 3.2% wokoma | 2 mg | 4% |
| Acidophilus mafuta ochepa | 2 mg | 4% |
| Yogurt 1.5% | 2 mg | 4% |
| Yogurt 3,2% | 2 mg | 4% |
| 1% yoghurt | 2 mg | 4% |
| Kefir 2.5% | 2 mg | 4% |
| Kefir 3.2% | 2 mg | 4% |
| Kefir ya mafuta ochepa | 2 mg | 4% |
| Kuchuluka kwa mafuta ndi 16.5% yamafuta | 2 mg | 4% |
| Mkaka 1,5% | 2 mg | 4% |
| Mkaka 2,5% | 2 mg | 4% |
| Mkaka 3.2% | 2 mg | 4% |
| Mkaka 3,5% | 2 mg | 4% |
| Mkaka wa mbuzi | 1.4 mcg | 3% |
| Mkaka wokhazikika ndi shuga 8,5% | 3 mg | 5% |
| Mkaka ufa 25% | 12 mcg | 22% |
| Mkaka unadulidwa | 10 p | 18% |
| Yogurt 2.5% ya | 2 mg | 4% |
| Kirimu 10% | 0.4 p | 1% |
| Kirimu 20% | 0.4 p | 1% |
| Kirimu wowawasa 30% | 0.3 mcg | 1% |
| "Camembert" ya Tchizi | 14.5 p | 26% |
| Tchizi cha Parmesan | 22.5 mcg | 41% |
| Tchizi cha Feta | 15 p | 27% |
| Cheddar ya tchizi 50% | 13.9 p | 25% |
| Tchizi 18% (molimba mtima) | 30 p | 55% |
| Tchizi 2% | 30 p | 55% |
| Kanyumba kanyumba 9% (molimba mtima) | 30 p | 55% |
| Chitseko | 30 p | 55% |
| Dzira la nkhuku | 31.7 mcg | 58% |
Zomwe zili mu selenium mu chimanga, phala ndi phala:
| dzina mankhwala | Zomwe zili mu selenium mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Nandolo zobiriwira (zatsopano) | 3.27 p | 6% |
| Buckwheat (osagwedezeka) | 8.3 p | 15% |
| Tirigu groats | 19 p | 35% |
| Mpunga | 15.1 p | 27% |
| Chimanga chotsekemera | 0.6 p | 1% |
| Ufa wa buckwheat | 5.7 p | 10% |
| Tirigu ufa wa 1 grade | 6 mcg | 11% |
| Ufa wa tirigu kalasi yachiwiri | 6 mcg | 11% |
| Ufa | 6 mcg | 11% |
| Zithunzi Wallpaper | 6 mcg | 11% |
| Mpunga | 15.1 p | 27% |
| Chikapu | 28.5 mcg | 52% |
| Oats (tirigu) | 23.8 p | 43% |
| Oat chinangwa | 45.2 p | 82% |
| Tirigu chimanga | 77.6 p | 141% |
| Tirigu (tirigu, mitundu yofewa) | 29 mcg | 53% |
| Mpunga (tirigu) | 20 mg | 36% |
| Rye (tirigu) | 25.8 mcg | 47% |
| Nyemba (tirigu) | 24.9 p | 45% |
| Mphodza (tirigu) | 19.6 p | 36% |
| Balere (tirigu) | 22.1 p | 40% |
Zomwe zili mu selenium mu mtedza, ndi mbewu:
| dzina mankhwala | Zomwe zili mu selenium mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Nkhuta | 7.2 p | 13% |
| Walnut | 4.9 p | 9% |
| Mtedza wa pine | 0.7 p | 1% |
| Amondi | 2.5 mcg | 5% |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 53 mcg | 96% |
| Pistachios | 19 p | 35% |
Zomwe zili mu selenium zipatso, ndiwo zamasamba, zipatso zouma:
| dzina mankhwala | Zomwe zili mu selenium mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Peyala | 0.4 p | 1% |
| Basil (wobiriwira) | 0.3 mcg | 1% |
| Nthochi | 1.5 ga | 3% |
| Ginger (mizu) | 0.7 p | 1% |
| Nkhuyu zouma | 0.6 p | 1% |
| Kabichi | 0.3 mcg | 1% |
| Burokoli | 2.5 mcg | 5% |
| Kabichi | 0.6 p | 1% |
| Kolifulawa | 0.6 p | 1% |
| Mbatata | 0.3 mcg | 1% |
| Cilantro (wobiriwira) | 0.9 p | 2% |
| Cress (amadyera) | 0.9 p | 2% |
| Masamba a Dandelion (amadyera) | 0.5 mcg | 1% |
| Anyezi wobiriwira (cholembera) | 0.5 mcg | 1% |
| Mkhaka | 0.3 mcg | 1% |
| Tsabola wokoma (Chibugariya) | 0.3 mcg | 1% |
| Phwetekere (phwetekere) | 0.4 p | 1% |
| Radishes | 0.6 p | 1% |
| Letesi (amadyera) | 0.6 p | 1% |
| Selari (muzu) | 0.7 p | 1% |
| nthuza | 0.3 mcg | 1% |
| Adyo | 14.2 p | 26% |
| Sipinachi (amadyera) | 1 p | 2% |
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