mavitamini
Vitamini A amapezeka mkaka, batala, tchizi, yoghurt ndi zonona. Beta-carotene imapezeka mu kaloti, zukini, dzungu, mbatata, masamba obiriwira obiriwira (sipinachi ndi broccoli), tsabola wofiira, tomato, ndi zipatso zachikasu monga ma apricots, mango, ndi mapichesi.
Vitamini B1, thiamine, imapezeka mu mpunga wa bulauni, buledi wopanda ufa, ufa wothira mphamvu, chimanga cham'mawa, mtedza, mbatata, ndi yisiti.
Vitamini B2, riboflavin, imapezeka mu mkaka ndi mkaka, chimanga, mkate wonse, mpunga, chotsitsa yisiti, masamba obiriwira (broccoli ndi sipinachi), bowa, ndi tiyi.
Vitamini B3, niacin, amapezeka mumbewu zonse ndi chimanga cholimba, chimanga, ufa wothira, chotsitsa cha yisiti, nyemba za khofi, ndi tiyi.
Vitamini B6, pyridoxine, imapezeka mumbewu zonse monga mpunga wa bulauni, oatmeal ndi buledi, mbewu zolimba, mbatata, nthochi, nyemba, soya, mtedza, nyemba, yisiti, ndi tiyi.
Vitamini B12, cobalamin, imapezeka muzakudya zamkaka ndi zakudya zokhala ndi mipanda yolimba monga mkaka wa soya, chimanga cham'mawa, yisiti, ndi zakumwa zozizilitsa kukhosi.
Folic acid imapezeka mumbewu, mbatata, nyemba, masamba obiriwira (monga broccoli), mtedza, chotsitsa cha yisiti, ndi zipatso monga malalanje ndi nthochi.
Vitamini C, ascorbic acid, amapezeka mu zipatso za citrus, sitiroberi, magwava, currants, timadziti ta zipatso, mbatata, ndi mtedza. Masamba monga kabichi, kolifulawa, broccoli, sipinachi ndi tsabola wobiriwira ali ndi vitamini C wambiri, koma vitamini C wambiri amatayika panthawi yosunga ndi kuphika.
Vitamini D amapangidwa ndi kuwala kwa dzuwa ndipo amapezekanso muzakudya zamkaka ndi chimanga cham'mawa komanso mkaka wa soya.
Vitamini E imapezeka muzakudya zokhala ndi mafuta ambiri monga chips, mafuta a masamba - chimanga, soya ndi mpendadzuwa, koma osati azitona, ndi zochepa za mkaka.
Vitamini K imapezeka mu kale, sipinachi ndi broccoli, mafuta a masamba monga canola, soya ndi azitona, koma osati chimanga kapena mpendadzuwa. Zochepa kwambiri zimapezeka muzakudya zamkaka.
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Calcium imapezeka mu mkaka ndi mkaka (tchizi ndi yogati), masamba obiriwira (koma osati sipinachi), mikate ndi zakudya zomwe zimakhala ndi ufa woyera kapena bulauni, mtedza, nthanga za sesame, tofu, nyemba, zakumwa zoledzeretsa za soya, ndi matepi olimba ndi masika. madzi. .
Chitsulo chimapezeka mu nyemba, mtedza ndi mbewu, mbewu ndi mkate wopangidwa kuchokera ku ufa woyera wothira, phala la m'mawa, ufa wa soya, masamba obiriwira, tofu, zipatso zouma, ndi molasses.
Magnesium imapezeka mumasamba obiriwira, mbewu zonse, mtedza, mkate, chimanga cham'mawa, mkaka, tchizi, mbatata, zakumwa monga khofi ndi madzi olimba. Phosphorus imapezeka mu mkaka ndi mkaka, mkate, chimanga cham'mawa, mtedza, zipatso, masamba, ndi zakumwa zoziziritsa kukhosi.
Potaziyamu imapezeka mu zipatso (nthochi, ma apricots, zipatso za citrus, ndi timadziti ta zipatso), masamba (mbatata, beets,) bowa, nyemba, chokoleti, mkaka ndi mkaka, mtedza, yisiti, chimanga, ndi zakumwa monga khofi. ndi zakumwa za mkaka wa malted.
Sodium imapezeka muzakudya zokonzedwa, zokonzedwa, tchipisi, makeke, yisiti, tchizi, ndi mkate.
Zinc imapezeka mumkaka ndi mkaka, mkate ndi ufa wowawasa, zinthu zambewu, masamba obiriwira, nyemba ndi mbewu za dzungu.