Mndandanda wa vitamini A mu zakudya

Retinol ofanana - muyezo womwe umathandizidwa kuti muyeso wa mavitamini A, muyeso wosungunuka wamafuta wa Retinol (vitamini A) ndi beta-carotene (provitamin A). Ganizirani kuchuluka kwa Retinol pachakudya ndi Retinol yopangidwa mthupi kuchokera ku beta carotene (Retinol 1мкг yofanana ndi 6мкг beta-carotene) M'matawuniyi amatengedwa ndi kufunika kwa tsiku ndi tsiku kwa vitamini A ndi ma micrograms 1,000. Gawo "Peresenti yofunikira tsiku lililonse" likuwonetsa kuchuluka kwa magalamu 100 a mankhwalawa kukhutiritsa zosowa za anthu tsiku ndi tsiku za vitamini A.

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Zakudya Zapamwamba mu VITAMIN A:

dzina mankhwala	Zomwe zili ndi vitamini A mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mafuta a nsomba (chiwindi cha cod)	25000 p	2500%
Ng'ombe ya chiwindi	8367 mcg	837%
Kaloti	2000 mcg	200%
Rowan wofiira	1500 mcg	150%
Zikodzo	1200 ma micrograms	120%
Parsley (wobiriwira)	950 mcg	95%
Ufa wa dzira	950 mcg	95%
Dzira yolk	925 p	93%
Selari (wobiriwira)	750 mcg	75%
Katsabola (amadyera)	750 mcg	75%
Sipinachi (amadyera)	750 mcg	75%
Anasungunuka batala	667 mcg	67%
Mafuta otsekemera osatulutsidwa	653 p	65%
Ma apurikoti owuma	583 p	58%
Apricots	583 p	58%
Caviar wakuda granular	550 mcg	55%
Masamba a Dandelion (amadyera)	508 p	51%
Dzira la zinziri	483 mcg	48%
Caviar wofiira wofiira	450 mcg	45%
Butter	450 mcg	45%
misozi	434 p	43%
Sorrel (amadyera)	417 p	42%
Burokoli	386 mcg	39%
Kirimu ufa 42%	377 p	38%
Madzi a karoti	350 mcg	35%
Cress (amadyera)	346 p	35%
Cilantro (wobiriwira)	337 p	34%
Anyezi wobiriwira (cholembera)	333 mcg	33%
Liki	333 mcg	33%
"Camembert" ya Tchizi	303 p	30%
Tchizi Swiss 50%	300 mcg	30%
Letesi (amadyera)	292 p	29%
Tchizi "Chirasha" 50%	288 p	29%
Tchizi "Roquefort" 50%	278 p	28%
Cheddar ya tchizi 50%	277 mcg	28%
35% zonona	270 mcg	27%
Apurikoti	267 mcg	27%
Basil (wobiriwira)	264 mcg	26%
Dzira la nkhuku	260 mcg	26%
Tchizi "Poshehonsky" 45%	258 p	26%
Kirimu wowawasa 30%	255 mcg	26%
Nyanja buckthorn	250 mcg	25%
Tsabola wokoma (Chibugariya)	250 mcg	25%
Dzungu	250 mcg	25%

Onani mndandanda wathunthu wazogulitsa

Vitamini A mu mkaka:

dzina mankhwala	Zomwe zili ndi vitamini A mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Acidophilus 3,2%	22 mcg	2%
Acidophilus mpaka 3.2% wokoma	22 mcg	2%
Tchizi (kuchokera mkaka wa ng'ombe)	180 mcg	18%
Ma varenets ndi 2.5%	22 mcg	2%
Yogurt 1.5%	10 p	1%
Yogurt 1.5% zipatso	10 p	1%
Yogurt 3,2%	22 mcg	2%
Yogurt 3,2% lokoma	22 mcg	2%
Yogurt 6%	33 mcg	3%
Yogurt 6% lokoma	33 mcg	3%
Kefir 2.5%	22 mcg	2%
Kefir 3.2%	22 mcg	2%
Koumiss (kuchokera mkaka wa Mare)	32 mcg	3%
Kuchuluka kwa mafuta ndi 16.5% yamafuta	50 mcg	5%
Mkaka 1,5%	10 p	1%
Mkaka 2,5%	22 mcg	2%
Mkaka 3.2%	22 mcg	2%
Mkaka 3,5%	33 mcg	3%
Mkaka wa mbuzi	57 mcg	6%
Mkaka wokhazikika ndi shuga 5%	28 mcg	3%
Mkaka wokhazikika ndi shuga 8,5%	47 mcg	5%
Mkaka wouma 15%	133 mcg	13%
Mkaka ufa 25%	147 mcg	15%
Ayisi kirimu	94 mcg	9%
Ice cream sundae	62 mcg	6%
Yogurt 2.5% ya	22 mcg	2%
Yogurt 3,2%	22 mcg	2%
Zowonjezera 2,5%	22 mcg	2%
Zowonjezera 4%	33 mcg	3%
Mkaka wophika wowotcha 6%	43 mcg	4%
Kirimu 10%	65 mcg	7%
Kirimu 20%	160 mcg	16%
Kirimu 25%	158 ma micrograms	16%
35% zonona	270 mcg	27%
Kirimu 8%	52 mcg	5%
Kirimu wokhazikika ndi shuga 19%	120 mcg	12%
Kirimu ufa 42%	377 p	38%
Kirimu wowawasa 10%	65 mcg	7%
Kirimu wowawasa 15%	107 p	11%
Kirimu wowawasa 20%	160 mcg	16%
Kirimu wowawasa 25%	183 p	18%
Kirimu wowawasa 30%	255 mcg	26%
Tchizi "Adygeysky"	222 mcg	22%
Tchizi "Gollandskiy" 45%	238 p	24%
"Camembert" ya Tchizi	303 p	30%
Tchizi cha Parmesan	207 p	21%
Tchizi "Poshehonsky" 45%	258 p	26%
Tchizi "Roquefort" 50%	278 p	28%
Tchizi "Chirasha" 50%	288 p	29%
Tchizi “Suluguni”	128 p	13%
Tchizi cha Feta	125 mcg	13%
Cheddar ya tchizi 50%	277 mcg	28%
Tchizi Swiss 50%	300 mcg	30%
Tchizi cha Gouda	165 mcg	17%
“Soseji” wa Tchizi	150 mcg	15%
Tchizi "Chirasha"	163 p	16%
Mafuta onenepa a 27.7% mafuta	88 mcg	9%
Tchizi 11%	65 mcg	7%
Tchizi 18% (molimba mtima)	110 mcg	11%
Tchizi 2%	10 p	1%
Kutsika 4%	31 mcg	3%
Kutsika 5%	33 mcg	3%
Kanyumba kanyumba 9% (molimba mtima)	55 mcg	6%

Vitamini A mu mazira ndi mazira:

dzina mankhwala	Zomwe zili ndi vitamini A mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Dzira yolk	925 p	93%
Ufa wa dzira	950 mcg	95%
Dzira la nkhuku	260 mcg	26%
Dzira la zinziri	483 mcg	48%

Vitamini a mu nyama, nsomba, nsomba:

dzina mankhwala	Zomwe zili ndi vitamini A mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Roach	20 mg	2%
Salimoni	30 p	3%
Caviar wofiira wofiira	450 mcg	45%
POLCK ROE	40 mg	4%
Caviar wakuda granular	550 mcg	55%
Fulonda	15 p	2%
Chibwenzi	40 mg	4%
Kutulutsa Baltic	40 mg	4%
Caspian pansi	60 mcg	6%
Shirimpi	10 p	1%
Bream	30 p	3%
Salmon Atlantic (nsomba)	40 mg	4%
Mamazelo	60 mcg	6%
Pollock	10 p	1%
capelin	50 mcg	5%
Nyama (Turkey)	10 p	1%
Nyama (kalulu)	10 p	1%
Nyama (nkhuku)	72 mcg	7%
Nyama (nkhuku zopangira nyama)	40 mg	4%
Cod	15 p	2%
Gulu	40 mg	4%
Mtsinje wa Perch	10 p	1%
Nsombazi	60 mcg	6%
Nsomba yam'nyanja yamchere	100 mcg	10%
Ng'ombe ya chiwindi	8367 mcg	837%
Haddock	10 p	1%
Ng'ombe ya impso	242 p	24%
Mtsinje wa Cancer	15 p	2%
Mafuta a nsomba (chiwindi cha cod)	25000 p	2500%
carp	10 p	1%
hering'i	30 p	3%
Herring mafuta	30 p	3%
Herring wotsamira	10 p	1%
Hering srednebelaya	20 mg	2%
Nsomba ya makerele	10 p	1%
Som	10 p	1%
Nsomba ya makerele	10 p	1%
sudak	10 p	1%
Cod	10 p	1%
Tuna	20 mg	2%
Zikodzo	1200 ma micrograms	120%
oyisitara	85 mcg	9%
Kumbuyo	10 p	1%
Pike	10 p	1%

Vitamini A mu zipatso, zipatso zouma ndi zipatso:

dzina mankhwala	Zomwe zili ndi vitamini A mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Apurikoti	267 mcg	27%
Khumi ndi chisanu	167 mcg	17%
maula	27 mcg	3%
Chivwende	17 mcg	2%
Nthochi	20 mg	2%
tcheri	17 mcg	2%
Vwende	67 mcg	7%
BlackBerry	17 mcg	2%
Nkhuyu zouma	13 mcg	1%
kiwi	15 p	2%
Jamu	33 mcg	3%
Ma apurikoti owuma	583 p	58%
Rasipiberi	33 mcg	3%
wamango	54 mcg	5%
Mabulosi akutchire	150 mcg	15%
Nectarine	17 mcg	2%
Nyanja buckthorn	250 mcg	25%
papaya	47 mcg	5%
pichesi	83 mcg	8%
Pichesi zouma	167 mcg	17%
Rowan wofiira	1500 mcg	150%
Aronia Pa	200 mcg	20%
kukhetsa	17 mcg	2%
Ma currants ofiira	33 mcg	3%
Ma currants akuda	17 mcg	2%
Apricots	583 p	58%
Persimmon	200 mcg	20%
tcheri	25 mcg	3%
nthuza	10 p	1%
misozi	434 p	43%

Vitamini a mu masamba ndi amadyera:

dzina mankhwala	Zomwe zili ndi vitamini A mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Basil (wobiriwira)	264 mcg	26%
Burokoli	386 mcg	39%
Brussels zikumera	50 mcg	5%
Kohlrabi	17 mcg	2%
Kabichi, chofiira,	17 mcg	2%
Kabichi	16 mg	2%
Cilantro (wobiriwira)	337 p	34%
Cress (amadyera)	346 p	35%
Masamba a Dandelion (amadyera)	508 p	51%
Anyezi wobiriwira (cholembera)	333 mcg	33%
Liki	333 mcg	33%
Kaloti	2000 mcg	200%
Mkhaka	10 p	1%
Kutali	181 mcg	18%
Tsabola wokoma (Chibugariya)	250 mcg	25%
Parsley (wobiriwira)	950 mcg	95%
Phwetekere (phwetekere)	133 mcg	13%
Rhubarb (amadyera)	10 p	1%
Turnips	17 mcg	2%
Letesi (amadyera)	292 p	29%
Selari (wobiriwira)	750 mcg	75%
Katsitsumzukwa (chobiriwira)	83 mcg	8%
Dzungu	250 mcg	25%
Katsabola (amadyera)	750 mcg	75%
Sipinachi (amadyera)	750 mcg	75%
Sorrel (amadyera)	417 p	42%

Vitamini wokhutira mu okonzeka chakudya ndi confectionery:

Dzina la mbale	Zomwe zili ndi vitamini A mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Cod chiwindi (zamzitini chakudya)	4400 p	440%
Karoti wa Casserole	2060 p	206%
Kaloti amawiritsa	2002 mcg	200%
Karoti wa Cutlets	1920 p	192%
Tsabola modzaza masamba	603 p	60%
Msuzi puree wa kaloti	585 p	59%
Maphikidwe a tchizi ndi kaloti	Nthambi za 478	48%
Msuzi wa cod	355 p	36%
Masamba a masamba	353 p	35%
omelette	300 mcg	30%
Saladi wobiriwira anyezi	300 mcg	30%
Phwetekere phwetekere	300 mcg	30%
Mbatata ya Zrazy	287 p	29%
Msuzi puree wa sipinachi	287 p	29%
Dzungu wokazinga	282 mcg	28%
Mazira mayonesi	280 p	28%
Dzungu wophika	273 p	27%
Modzaza masamba	265 mcg	27%
Keke kuwomba	238 p	24%
Mazira okazinga	230 mcg	23%
Dzungu phala	212 mcg	21%
Zikondamoyo za dzungu	210 p	21%
Mchere sprat ndi anyezi ndi batala	193 p	19%
Keke yachidule ndi kirimu	182 p	18%
Msuzi watsopano wa phwetekere	178 p	18%
Cream custard kirimu (chubu)	174 p	17%
Dzungu pudding	172 mcg	17%
Kuwomba keke ndi mapuloteni zonona	158 ma micrograms	16%
Dzungu losenda	158 ma micrograms	16%
Caviar ya biringanya (zamzitini)	153 p	15%
Caviar sikwashi (zamzitini)	153 p	15%
Dzungu marinated	135 mcg	14%
Msuzi watsopano wa phwetekere ndi tsabola wokoma	133 mcg	13%
Ma cookie a batala	132 mcg	13%
Ma cookie a batala	132 mcg	13%
Msuzi ndi sorelo	132 mcg	13%
Air keke ndi zonona	129 mcg	13%
Dzungu la Pudding	122 p	12%
Saladi wa tomato watsopano ndi nkhaka	122 p	12%
Saladi ya kolifulawa	110 mcg	11%
Amondi keke	110 mcg	11%
Msuzi wa beetroot ozizira	107 p	11%
Saladi wa kabichi woyera	92 mcg	9%
Radishi saladi	85 mcg	9%
Msuzi	73 ga	7%
Borsch kabichi watsopano ndi mbatata	73 ga	7%
Msuzi wa mbatata	73 ga	7%
Ma cookies kutalika	72 mcg	7%
Msuzi wa mpunga	72 mcg	7%
Msuzi wa sauerkraut	70 mcg	7%
Msuzi wa kabichi	70 mcg	7%
Chinkhupule keke ndi mapuloteni zonona	Mtengo wa ICG69	7%
Mabisiketi	68 mcg	7%
Zokometsera zokometsera	68 mcg	7%
Bun kwambiri ma calories	Mtengo wa ICG61	6%
Nsomba zophika	58 mcg	6%
Msuzi wa balere wokhala ndi bowa	58 mcg	6%
Nsomba zokazinga	56 mcg	6%
Nyemba msuzi	56 mcg	6%
Mpunga wa mpunga	53 mcg	5%
Msuzi wa kabichi	52 mcg	5%
Jam apurikoti	50 mcg	5%
Nandolo zobiriwira (zakudya zamzitini)	50 mcg	5%
Beet wa Caviar	50 mcg	5%
Kabichi wophika	50 mcg	5%

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Monga momwe tawonera m'magome omwe ali pamwambawa, vitamini A yambiri imapezeka m'chiwindi cha nyama (chiwerengero cha 4 magalamu a mafuta a nsomba amapereka zofunikira za tsiku ndi tsiku za vitamini), ndi kaloti. Kuchokera ku zakudya zamasamba kuwonjezera pa kaloti, okhutira kwambiri a carotenoid omwe amapezeka m'mapiri a phulusa (67 magalamu amapereka zofunikira za tsiku ndi tsiku), ndi masamba - parsley, udzu winawake, katsabola, katsitsumzukwa, sipinachi. Kuchokera kuzinthu zanyama ndikofunikira kuwunikira dzira yolk ndi batala.