Mndandanda wazitsulo wazakudya

M'magome awa amatengedwa ndi avareji tsiku lililonse lachitsulo, lofanana ndi 14 mg. Column "Peresenti yofunikira tsiku ndi tsiku" ikuwonetsa kuchuluka kwa magalamu 100 a chinthucho kukhutiritsa zosowa za anthu tsiku ndi tsiku zachitsulo.

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ZOKHUDZA NDI ZOKHUDZA KWAMBIRI:

dzina mankhwala	Zomwe zili mu iron mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Sesame	16 mg	114%
Nyanja	16 mg	114%
Tirigu chimanga	14 mg	100%
Morel bowa	12.2 mg	87%
Mphodza (tirigu)	11.8 mg	84%
Soya (tirigu)	9.7 mg	69%
Ufa wa dzira	8.9 mg	64%
Buckwheat (tirigu)	8.3 mg	59%
Balere (tirigu)	7.4 mg	53%
Nandolo (zotetezedwa)	7 mg	50%
Ng'ombe ya chiwindi	6.9 mg	49%
Dzira yolk	6.7 mg	48%
Buckwheat (osagwedezeka)	6.7 mg	48%
oyisitara	6.2 mg	44%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	6.1 mg	44%
Mash	6 mg	43%
Ng'ombe ya impso	6 mg	43%
Maapulo zouma	6 mg	43%
Nyemba (tirigu)	5.9 mg	42%
Chokoleti	5.6 mg	40%
Mtedza wa pine	5.5 mg	39%
Oats (tirigu)	5.5 mg	39%
Oat chinangwa	5.4 mg	39%
Tirigu (tirigu, mitundu yofewa)	5.4 mg	39%
Rye (tirigu)	5.4 mg	39%
Tirigu (tirigu, kalasi yovuta)	5.3 mg	38%
Nkhuta	5 mg	36%
Buckwheat (mapiko)	4.9 mg	35%
Tirigu groats	4.7 mg	34%
Zithunzi Wallpaper	4.7 mg	34%
Nkhono	4.7 mg	34%
Amondi	4.2 mg	30%
Bowa loyera, zouma	4.1 mg	29%
Ufa wa buckwheat	4.1 mg	29%
Rye ufa wonse	4.1 mg	29%

Onani mndandanda wathunthu wazogulitsa

Zomwe zili ndi chitsulo mu mtedza ndi mbewu:

dzina mankhwala	Zomwe zili mu iron mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nkhuta	5 mg	36%
Walnut	2 mg	14%
Acorns, zouma	1 mg	7%
Mtedza wa pine	5.5 mg	39%
Madzi	3.8 mg	27%
Sesame	16 mg	114%
Amondi	4.2 mg	30%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	6.1 mg	44%
Pistachios	3.9 mg	28%
Nkhono	4.7 mg	34%

Zomwe zili mu iron mu chimanga, phala ndi phala:

dzina mankhwala	Zomwe zili mu iron mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nandolo (zotetezedwa)	7 mg	50%
Nandolo zobiriwira (zatsopano)	0.7 mg	5%
Buckwheat (tirigu)	8.3 mg	59%
Buckwheat (mapiko)	4.9 mg	35%
Buckwheat (osagwedezeka)	6.7 mg	48%
Mbewu zikung'amba	2.7 mg	19%
semolina	1 mg	7%
Magalasi	3.9 mg	28%
Ngale ya barele	1.8 mg	13%
Tirigu groats	4.7 mg	34%
Mapiko amatsekemera mapira (opukutidwa)	2.7 mg	19%
Mpunga	1 mg	7%
Balere groats	1.8 mg	13%
Chimanga chotsekemera	0.5 mg	4%
Macaroni kuchokera ku ufa wa kalasi imodzi	2.5 mg	18%
Pasitala wa ufa V / s	1.6 mg	11%
Mash	6 mg	43%
Ufa wa buckwheat	4.1 mg	29%
Ufa wa chimanga	2.7 mg	19%
Ufa wa oat	3.6 mg	26%
Ufa wa oat (oatmeal)	3 mg	21%
Tirigu ufa wa 1 grade	2.1 mg	15%
Ufa wa tirigu kalasi yachiwiri	3.9 mg	28%
Ufa	1.2 mg	9%
Zithunzi Wallpaper	4.7 mg	34%
Mpunga wa rye	3.5 mg	25%
Rye ufa wonse	4.1 mg	29%
Mpunga wa rye unafesa	2.9 mg	21%
Mpunga	1.3 mg	9%
Chikapu	2.6 mg	19%
Oats (tirigu)	5.5 mg	39%
Oat chinangwa	5.4 mg	39%
Tirigu chimanga	14 mg	100%
Tirigu (tirigu, mitundu yofewa)	5.4 mg	39%
Tirigu (tirigu, kalasi yovuta)	5.3 mg	38%
Mpunga (tirigu)	2.1 mg	15%
Rye (tirigu)	5.4 mg	39%
Soya (tirigu)	9.7 mg	69%
Nyemba (tirigu)	5.9 mg	42%
Nyemba (nyemba)	1.1 mg	8%
Oat flakes "Hercules"	3.6 mg	26%
Mphodza (tirigu)	11.8 mg	84%
Balere (tirigu)	7.4 mg	53%

Zomwe zili ndi chitsulo munyama, nsomba ndi nsomba:

dzina mankhwala	Zomwe zili mu iron mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Roach	0.8 mg	6%
Salimoni	0.6 mg	4%
Caviar wofiira wofiira	1.8 mg	13%
POLCK ROE	1.5 mg	11%
Caviar wakuda granular	2.4 mg	17%
Sikwidi	1.1 mg	8%
Fulonda	0.7 mg	5%
Chibwenzi	0.6 mg	4%
Kutulutsa Baltic	1.4 mg	10%
Caspian pansi	1.4 mg	10%
Shirimpi	1.8 mg	13%
Bream	0.3 mg	2%
Salmon Atlantic (nsomba)	0.8 mg	6%
Mamazelo	3.2 mg	23%
Pollock	0.8 mg	6%
capelin	0.4 mg	3%
Nyama (mwanawankhosa)	2 mg	14%
Nyama (ng'ombe)	2.7 mg	19%
Nyama (Turkey)	1.4 mg	10%
Nyama (kalulu)	3.3 mg	24%
Nyama (nkhuku)	1.6 mg	11%
Nyama (mafuta a nkhumba)	1.4 mg	10%
Nyama (nyama ya nkhumba)	1.7 mg	12%
Nyama (nkhuku zopangira nyama)	1.3 mg	9%
Cod	0.7 mg	5%
Gulu	0.9 mg	6%
Mtsinje wa Perch	0.7 mg	5%
Nsombazi	0.7 mg	5%
Nsomba yam'nyanja yamchere	0.7 mg	5%
Ng'ombe ya chiwindi	6.9 mg	49%
Haddock	0.7 mg	5%
Ng'ombe ya impso	6 mg	43%
Mtsinje wa Cancer	1.8 mg	13%
carp	0.6 mg	4%
hering'i	1 mg	7%
Herring mafuta	1 mg	7%
Herring wotsamira	1 mg	7%
Hering srednebelaya	1.1 mg	8%
Nsomba ya makerele	1.7 mg	12%
Som	1 mg	7%
Nsomba ya makerele	1.1 mg	8%
sudak	0.5 mg	4%
Cod	0.5 mg	4%
Tuna	1 mg	7%
Zikodzo	0.4 mg	3%
oyisitara	6.2 mg	44%
Kumbuyo	0.7 mg	5%
Pike	0.7 mg	5%

Zomwe zili mu iron m'mazira ndi dzira:

dzina mankhwala	Zomwe zili mu iron mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mapuloteni a mazira	0.2 mg	1%
Dzira yolk	6.7 mg	48%
Ufa wa dzira	8.9 mg	64%
Dzira la nkhuku	2.5 mg	18%
Dzira la zinziri	3.2 mg	23%

Zomwe zili mu iron mu mkaka:

dzina mankhwala	Zomwe zili mu iron mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Tchizi (kuchokera mkaka wa ng'ombe)	0.7 mg	5%
Kuchuluka kwa mafuta ndi 16.5% yamafuta	0.4 mg	3%
Mkaka wokhazikika ndi shuga 5%	0.2 mg	1%
Mkaka wokhazikika ndi shuga 8,5%	0.2 mg	1%
Mkaka wokhazikika ndi shuga wochepa mafuta	0.2 mg	1%
Mkaka wouma 15%	0.5 mg	4%
Mkaka ufa 25%	0.5 mg	4%
Mkaka unadulidwa	1 mg	7%
Ayisi kirimu	0.2 mg	1%
Kirimu 20%	0.2 mg	1%
Kirimu 25%	0.2 mg	1%
35% zonona	0.2 mg	1%
Kirimu ufa 42%	0.6 mg	4%
Kirimu wowawasa 15%	0.2 mg	1%
Kirimu wowawasa 20%	0.2 mg	1%
Kirimu wowawasa 25%	0.3 mg	2%
Kirimu wowawasa 30%	0.3 mg	2%
Tchizi "Adygeysky"	0.6 mg	4%
Tchizi "Gollandskiy" 45%	0.7 mg	5%
"Camembert" ya Tchizi	0.3 mg	2%
Tchizi cha Parmesan	0.82 mg	6%
Tchizi "Poshehonsky" 45%	1 mg	7%
Tchizi "Roquefort" 50%	1 mg	7%
Tchizi "Chirasha" 50%	1 mg	7%
Tchizi “Suluguni”	0.6 mg	4%
Tchizi cha Feta	0.65 mg	5%
Cheddar ya tchizi 50%	1 mg	7%
Tchizi Swiss 50%	0.8 mg	6%
Tchizi cha Gouda	0.24 mg	2%
Tchizi chochepa kwambiri	0.3 mg	2%
“Soseji” wa Tchizi	0.9 mg	6%
Tchizi "Chirasha"	0.8 mg	6%
Mafuta onenepa a 27.7% mafuta	1.5 mg	11%
Tchizi 11%	0.3 mg	2%
Tchizi 18% (molimba mtima)	0.5 mg	4%
Tchizi 2%	0.3 mg	2%
Kutsika 4%	0.4 mg	3%
Kutsika 5%	0.4 mg	3%
Kanyumba kanyumba 9% (molimba mtima)	0.4 mg	3%
Chitseko	0.3 mg	2%

Zitsulo zili zipatso, zipatso, masamba, zipatso zouma:

dzina mankhwala	Zomwe zili mu iron mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Apurikoti	0.7 mg	5%
Peyala	0.5 mg	4%
Khumi ndi chisanu	3 mg	21%
maula	1.9 mg	14%
chinanazi	0.3 mg	2%
lalanje	0.3 mg	2%
Chivwende	1 mg	7%
Basil (wobiriwira)	3.2 mg	23%
Biringanya	0.4 mg	3%
Nthochi	0.6 mg	4%
Cranberries	0.4 mg	3%
Rutabaga	1.5 mg	11%
Mphesa	0.6 mg	4%
tcheri	0.5 mg	4%
blueberries	0.8 mg	6%
garnet	1 mg	7%
Chipatso champhesa	0.5 mg	4%
Peyala	2.3 mg	16%
Peyala zouma	1.8 mg	13%
Durian	0.4 mg	3%
Vwende	1 mg	7%
BlackBerry	1 mg	7%
Froberries	1.2 mg	9%
mphesa	3 mg	21%
Ginger (mizu)	0.6 mg	4%
Nkhuyu zatsopano	3.2 mg	23%
Nkhuyu zouma	0.3 mg	2%
Zukini	0.4 mg	3%
Kabichi	0.6 mg	4%
Burokoli	0.73 mg	5%
Brussels zikumera	1.3 mg	9%
Kohlrabi	0.6 mg	4%
Kabichi, chofiira,	0.6 mg	4%
Kabichi	0.3 mg	2%
Makapu a Savoy	0.4 mg	3%
Kolifulawa	1.4 mg	10%
Mbatata	0.9 mg	6%
kiwi	0.8 mg	6%
Cilantro (wobiriwira)	1.8 mg	13%
Kiranberi	0.6 mg	4%
Cress (amadyera)	1.3 mg	9%
Jamu	0.8 mg	6%
Ma apurikoti owuma	3.2 mg	23%
Mandimu	0.6 mg	4%
Masamba a Dandelion (amadyera)	3.1 mg	22%
Anyezi wobiriwira (cholembera)	1 mg	7%
Liki	1 mg	7%
Anyezi	0.8 mg	6%
Rasipiberi	1.2 mg	9%
wamango	0.2 mg	1%
Kaloti	0.7 mg	5%
Mabulosi akutchire	0.7 mg	5%
Nyanja	16 mg	114%
Nectarine	0.28 mg	2%
Nyanja buckthorn	1.4 mg	10%
Mkhaka	0.6 mg	4%
papaya	0.25 mg	2%
Kutali	1.3 mg	9%
Parsnip (muzu)	0.6 mg	4%
Tsabola wokoma (Chibugariya)	0.5 mg	4%
pichesi	0.6 mg	4%
Pichesi zouma	3 mg	21%
Parsley (wobiriwira)	1.9 mg	14%
Parsley (muzu)	0.7 mg	5%
Phwetekere (phwetekere)	0.9 mg	6%
Rhubarb (amadyera)	0.6 mg	4%
Radishes	1 mg	7%
Radishi wakuda	1.2 mg	9%
Turnips	0.9 mg	6%
Rowan wofiira	2 mg	14%
Aronia Pa	1.1 mg	8%
Letesi (amadyera)	0.6 mg	4%
Beets	1.4 mg	10%
Selari (wobiriwira)	1.3 mg	9%
Selari (muzu)	0.5 mg	4%
kukhetsa	0.5 mg	4%
Ma currants oyera	0.5 mg	4%
Ma currants ofiira	0.9 mg	6%
Ma currants akuda	1.3 mg	9%
Katsitsumzukwa (chobiriwira)	0.9 mg	6%
Atitchoku ku Yerusalemu	0.4 mg	3%
Dzungu	0.4 mg	3%
Katsabola (amadyera)	1.6 mg	11%
Apricots	3.2 mg	23%
madeti	1.5 mg	11%
Horseradish (muzu)	2 mg	14%
Persimmon	2.5 mg	18%
tcheri	1.8 mg	13%
blueberries	0.7 mg	5%
nthuza	3 mg	21%
Adyo	1.5 mg	11%
misozi	1.3 mg	9%
Sipinachi (amadyera)	3.5 mg	25%
Sorrel (amadyera)	2 mg	14%
Maapulo	2.2 mg	16%
Maapulo zouma	6 mg	43%

Zomwe zili ndi chitsulo mu bowa:

dzina mankhwala	Zomwe zili mu iron mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Bowa wa oyisitara	1.3 mg	9%
Ginger wa bowa	2.7 mg	19%
Morel bowa	12.2 mg	87%
Bowa loyera	0.5 mg	4%
Bowa loyera, zouma	4.1 mg	29%
Chanterelle bowa	0.7 mg	5%
Bowa bowa	0.8 mg	6%
Bowa boletus	0.3 mg	2%
Bowa limafuna bowa	0.3 mg	2%
Bowa Russula	0.6 mg	4%
bowa	0.3 mg	2%
Bowa la Shiitake	0.4 mg	3%