Zamkatimu
Magome awa amatengedwa ndi kufunikira kwa tsiku ndi tsiku kwa vitamini B9 ndi 400 mcg. Mzere wakuti "Chiwerengero cha tsiku ndi tsiku" umasonyeza kuchuluka kwa magalamu 100 a mankhwala omwe amakwaniritsa zosowa za tsiku ndi tsiku za vitamini B9 (folic acid).
Zakudya Zapamwamba mu VITAMIN B9:
| dzina mankhwala | Vitamini B9 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Nkhuta | 240 mcg | 60% |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 227 p | 57% |
| Soya (tirigu) | 200 mcg | 50% |
| Bowa loyera, zouma | 140 mcg | 35% |
| Acorns, zouma | 115 mcg | 29% |
| Parsley (wobiriwira) | 110 mcg | 28% |
| Cod chiwindi (zamzitini chakudya) | 110 mcg | 28% |
| Sesame | 97 mcg | 24% |
| Nyemba (tirigu) | 90 mcg | 23% |
| Mphodza (tirigu) | 90 mcg | 23% |
| Peyala | 89 mcg | 22% |
| Cress (amadyera) | 80 mcg | 20% |
| Sipinachi (amadyera) | 80 mcg | 20% |
| Kabichi | 79 mcg | 20% |
| Tirigu chimanga | 79 mcg | 20% |
| Walnut | 77 mcg | 19% |
| Basil (wobiriwira) | 68 mcg | 17% |
| Nkhono | 68 mcg | 17% |
| Burokoli | Mtengo wa ICG63 | 16% |
| Cilantro (wobiriwira) | 62 mcg | 16% |
| "Camembert" ya Tchizi | 62 mcg | 16% |
| Rye ufa wonse | 55 mcg | 14% |
| Rye (tirigu) | 55 mcg | 14% |
| Ufa wa buckwheat | 54 mcg | 14% |
| Tsabola wokoma (Chibugariya) | 53 mcg | 13% |
| Oat chinangwa | 52 mcg | 13% |
| Caviar wakuda granular | 51 mcg | 13% |
| Pistachios | 51 mcg | 13% |
| Caviar wofiira wofiira | 50 mcg | 13% |
| Mpunga wa rye | 50 mcg | 13% |
| Mkate wonse wa tirigu | 50 mcg | 13% |
| Letesi (amadyera) | 48 mcg | 12% |
| Chimanga chotsekemera | 46 mcg | 12% |
| Tirigu (tirigu, kalasi yovuta) | 46 mcg | 12% |
| wamango | 43 mcg | 11% |
| Tirigu groats | 40 mg | 10% |
| Mapiko amatsekemera mapira (opukutidwa) | 40 mg | 10% |
| Amondi | 40 mg | 10% |
| Zithunzi Wallpaper | 40 mg | 10% |
| Tchizi 2% | 40 mg | 10% |
| Kutsika 5% | 40 mg | 10% |
| Chitseko | 40 mg | 10% |
| Balere (tirigu) | 40 mg | 10% |
Onani mndandanda wathunthu wazogulitsa
| Tchizi "Roquefort" 50% | 39 mcg | 10% |
| Ufa wa tirigu kalasi yachiwiri | 38.4 p | 10% |
| garnet | 38 mcg | 10% |
| Bowa wa oyisitara | 38 mcg | 10% |
| Tirigu (tirigu, mitundu yofewa) | 37.5 mcg | 9% |
| Nyemba (nyemba) | 36 mg | 9% |
| Tirigu ufa wa 1 grade | 35.5 p | 9% |
| Mpunga wa rye unafesa | 35 p | 9% |
| Mpunga (tirigu) | 35 p | 9% |
| Tchizi 18% (molimba mtima) | 35 p | 9% |
| Kanyumba kanyumba 9% (molimba mtima) | 35 p | 9% |
| Mtedza wa pine | 34 mcg | 9% |
| Buckwheat (osagwedezeka) | 32 mcg | 8% |
| Balere groats | 32 mcg | 8% |
| Tchizi cha Feta | 32 mcg | 8% |
| Brussels zikumera | 31 mcg | 8% |
| lalanje | 30 p | 8% |
| Mkaka ufa 25% | 30 p | 8% |
| msuzi wamalalanje | 30 p | 8% |
| Tirigu wa mkate (ufa wamphumphu) | 30 p | 8% |
| Magalasi | 29 mcg | 7% |
| Mkate Borodino | 29 mcg | 7% |
| Mkate Riga | 29 mcg | 7% |
| Buckwheat (tirigu) | 28 mcg | 7% |
| Ufa | 27.1 mcg | 7% |
| Masamba a Dandelion (amadyera) | 27 mcg | 7% |
| Oats (tirigu) | 27 mcg | 7% |
| Katsabola (amadyera) | 27 mcg | 7% |
| Tirigu mkate (ufa kalasi yoyamba) | 27 mcg | 7% |
| Mkaka unadulidwa | 26 mcg | 7% |
| bowa | 25 mcg | 6% |
| BlackBerry | 25 mcg | 6% |
| Madzi | 25 mcg | 6% |
| kiwi | 25 mcg | 6% |
| Salmon Atlantic (nsomba) | 25 mcg | 6% |
| Radishes | 25 mcg | 6% |
| Froberries | 24 p | 6% |
| Ngale ya barele | 24 p | 6% |
| Kolifulawa | 23 mcg | 6% |
| semolina | 23 mcg | 6% |
| Tchizi "Chirasha" 50% | 23 mcg | 6% |
| feijoa | 23 mcg | 6% |
| Oat flakes "Hercules" | 23 mcg | 6% |
| Tirigu mkate (wopangidwa ndi ufa V / s) | 22.5 mcg | 6% |
| Dzira yolk | 22.4 mcg | 6% |
| Kabichi | 22 mcg | 6% |
| Vwende | 21 mcg | 5% |
| Rasipiberi | 21 mcg | 5% |
| Selari (wobiriwira) | 21 mcg | 5% |
| Tchizi cha Gouda | 21 mcg | 5% |
| Nthochi | 20 mg | 5% |
| Nandolo zobiriwira (zatsopano) | 20 mg | 5% |
| Macaroni kuchokera ku ufa wa kalasi imodzi | 20 mg | 5% |
| Pasitala wa ufa V / s | 20 mg | 5% |
| Ufa wa oat (oatmeal) | 20 mg | 5% |
| Mbewu zikung'amba | 19 p | 5% |
| Mpunga | 19 p | 5% |
| sudak | 19 p | 5% |
| Biringanya | 18.5 p | 5% |
| Makapu a Savoy | 18.5 p | 5% |
| Anyezi wobiriwira (cholembera) | 18 mcg | 5% |
| Herring mafuta | 18 mcg | 5% |
Zomwe zili mu vitamini B9 mu mkaka ndi mazira:
| dzina mankhwala | Vitamini B9 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Dzira yolk | 22.4 mcg | 6% |
| 1% yoghurt | 7.8 p | 2% |
| Kefir 2.5% | 7.8 p | 2% |
| Kefir 3.2% | 7.8 p | 2% |
| Kefir ya mafuta ochepa | 7.8 p | 2% |
| Kuchuluka kwa mafuta ndi 16.5% yamafuta | 5 p | 1% |
| Mkaka 1,5% | 5 p | 1% |
| Mkaka 2,5% | 5 p | 1% |
| Mkaka 3.2% | 5 p | 1% |
| Mkaka 3,5% | 5 p | 1% |
| Mkaka ufa 25% | 30 p | 8% |
| Mkaka unadulidwa | 26 mcg | 7% |
| Ice cream sundae | 5 p | 1% |
| Yogurt 2.5% ya | 7.4 p | 2% |
| Kirimu 10% | 10 p | 3% |
| Kirimu 20% | 7.5 mcg | 2% |
| Kirimu 25% | 2.2 mcg | 1% |
| Kirimu 8% | 10 p | 3% |
| Kirimu ufa 42% | 5 p | 1% |
| Kirimu wowawasa 20% | 8.5 mcg | 2% |
| Kirimu wowawasa 30% | 8.5 mcg | 2% |
| Tchizi "Gollandskiy" 45% | 11 mcg | 3% |
| "Camembert" ya Tchizi | 62 mcg | 16% |
| Tchizi cha Parmesan | 7 mcg | 2% |
| Tchizi "Roquefort" 50% | 39 mcg | 10% |
| Tchizi "Chirasha" 50% | 23 mcg | 6% |
| Tchizi cha Feta | 32 mcg | 8% |
| Cheddar ya tchizi 50% | 16 mg | 4% |
| Tchizi Swiss 50% | 10 p | 3% |
| Tchizi cha Gouda | 21 mcg | 5% |
| Tchizi "Chirasha" | 14 mcg | 4% |
| Tchizi 18% (molimba mtima) | 35 p | 9% |
| Tchizi 2% | 40 mg | 10% |
| Kutsika 5% | 40 mg | 10% |
| Kanyumba kanyumba 9% (molimba mtima) | 35 p | 9% |
| Chitseko | 40 mg | 10% |
| Ufa wa dzira | 8 mcg | 2% |
| Dzira la nkhuku | 7 mcg | 2% |
| Dzira la zinziri | 5.6 p | 1% |
Vitamini B9 mu nyama, nsomba ndi nsomba:
| dzina mankhwala | Vitamini B9 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Salimoni | 7 mcg | 2% |
| Caviar wofiira wofiira | 50 mcg | 13% |
| Caviar wakuda granular | 51 mcg | 13% |
| Sikwidi | 11 mcg | 3% |
| Fulonda | 6 mcg | 2% |
| Chibwenzi | 15.1 p | 4% |
| Shirimpi | 13 mcg | 3% |
| Salmon Atlantic (nsomba) | 25 mcg | 6% |
| Pollock | 5 p | 1% |
| capelin | 17 mcg | 4% |
| Nyama (mwanawankhosa) | 5.1 p | 1% |
| Nyama (ng'ombe) | 8.4 p | 2% |
| Nyama (Turkey) | 9.6 p | 2% |
| Nyama (nkhuku) | 4.3 mcg | 1% |
| Nyama (mafuta a nkhumba) | 3.1 mcg | 1% |
| Nyama (nyama ya nkhumba) | 4.1 mcg | 1% |
| Nyama (nkhuku zopangira nyama) | 3.3 mcg | 1% |
| Gulu | 7.1 p | 2% |
| Cod chiwindi (zamzitini chakudya) | 110 mcg | 28% |
| Herring mafuta | 18 mcg | 5% |
| Herring wotsamira | 10 p | 3% |
| Nsomba ya makerele | 9 mcg | 2% |
| Nsomba ya makerele | 10 p | 3% |
| sudak | 19 p | 5% |
| Cod | 11 mcg | 3% |
| Tuna | 6 mcg | 2% |
| Amathamanga mu mafuta (zamzitini) | 15.5 p | 4% |
| Pike | 8.8 mcg | 2% |
Vitamini B9 mu chimanga, phala ndi phala:
| dzina mankhwala | Vitamini B9 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Nandolo (zotetezedwa) | 16 mg | 4% |
| Nandolo zobiriwira (zatsopano) | 20 mg | 5% |
| Buckwheat (tirigu) | 28 mcg | 7% |
| Phala la Buckwheat (kuchokera ku tirigu, unground) | 11 mcg | 3% |
| Buckwheat (osagwedezeka) | 32 mcg | 8% |
| Mbewu zikung'amba | 19 p | 5% |
| semolina | 23 mcg | 6% |
| Magalasi | 29 mcg | 7% |
| Ngale ya barele | 24 p | 6% |
| Tirigu groats | 40 mg | 10% |
| Mapiko amatsekemera mapira (opukutidwa) | 40 mg | 10% |
| Mpunga | 19 p | 5% |
| Balere groats | 32 mcg | 8% |
| Chimanga chotsekemera | 46 mcg | 12% |
| Macaroni kuchokera ku ufa wa kalasi imodzi | 20 mg | 5% |
| Pasitala wa ufa V / s | 20 mg | 5% |
| Ufa wa buckwheat | 54 mcg | 14% |
| Ufa wa oat (oatmeal) | 20 mg | 5% |
| Tirigu ufa wa 1 grade | 35.5 p | 9% |
| Ufa wa tirigu kalasi yachiwiri | 38.4 p | 10% |
| Ufa | 27.1 mcg | 7% |
| Zithunzi Wallpaper | 40 mg | 10% |
| Mpunga wa rye | 50 mcg | 13% |
| Rye ufa wonse | 55 mcg | 14% |
| Mpunga wa rye unafesa | 35 p | 9% |
| Oats (tirigu) | 27 mcg | 7% |
| Oat chinangwa | 52 mcg | 13% |
| Tirigu chimanga | 79 mcg | 20% |
| Tirigu (tirigu, mitundu yofewa) | 37.5 mcg | 9% |
| Tirigu (tirigu, kalasi yovuta) | 46 mcg | 12% |
| Mpunga (tirigu) | 35 p | 9% |
| Rye (tirigu) | 55 mcg | 14% |
| Soya (tirigu) | 200 mcg | 50% |
| Nyemba (tirigu) | 90 mcg | 23% |
| Nyemba (nyemba) | 36 mg | 9% |
| Mkate Borodino | 29 mcg | 7% |
| Tirigu mkate (ufa kalasi yoyamba) | 27 mcg | 7% |
| Tirigu mkate (wopangidwa ndi ufa V / s) | 22.5 mcg | 6% |
| Tirigu wa mkate (ufa wamphumphu) | 30 p | 8% |
| Mkate Riga | 29 mcg | 7% |
| Mkate wonse wa tirigu | 50 mcg | 13% |
| Oat flakes "Hercules" | 23 mcg | 6% |
| Mphodza (tirigu) | 90 mcg | 23% |
| Balere (tirigu) | 40 mg | 10% |
Vitamini B9 mu mtedza ndi mbewu:
| dzina mankhwala | Vitamini B9 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Nkhuta | 240 mcg | 60% |
| Walnut | 77 mcg | 19% |
| Acorns, zouma | 115 mcg | 29% |
| Mtedza wa pine | 34 mcg | 9% |
| Madzi | 25 mcg | 6% |
| Sesame | 97 mcg | 24% |
| Amondi | 40 mg | 10% |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 227 p | 57% |
| Pistachios | 51 mcg | 13% |
| Nkhono | 68 mcg | 17% |
Vitamini B9 mu zipatso, masamba, zipatso zouma:
| dzina mankhwala | Vitamini B9 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Apurikoti | 9 mcg | 2% |
| Peyala | 89 mcg | 22% |
| Khumi ndi chisanu | 3 mg | 1% |
| lalanje | 30 p | 8% |
| Chivwende | 3 mg | 1% |
| Basil (wobiriwira) | 68 mcg | 17% |
| Biringanya | 18.5 p | 5% |
| Nthochi | 20 mg | 5% |
| Rutabaga | 5 p | 1% |
| Mphesa | 4 mcg | 1% |
| tcheri | 4 mcg | 1% |
| blueberries | 6 mcg | 2% |
| garnet | 38 mcg | 10% |
| Chipatso champhesa | 12 mcg | 3% |
| Peyala | 7 mcg | 2% |
| Vwende | 21 mcg | 5% |
| BlackBerry | 25 mcg | 6% |
| Froberries | 24 p | 6% |
| Chamaenerion angustifolium (wobiriwira) | 112 mcg | 28% |
| Ginger (mizu) | 11 mcg | 3% |
| Zukini | 14 mcg | 4% |
| Kabichi | 22 mcg | 6% |
| Burokoli | Mtengo wa ICG63 | 16% |
| Brussels zikumera | 31 mcg | 8% |
| Kabichi, chofiira, | 17 mcg | 4% |
| Kabichi | 79 mcg | 20% |
| Makapu a Savoy | 18.5 p | 5% |
| Kolifulawa | 23 mcg | 6% |
| Mbatata | 8 mcg | 2% |
| kiwi | 25 mcg | 6% |
| Cilantro (wobiriwira) | 62 mcg | 16% |
| Cress (amadyera) | 80 mcg | 20% |
| Jamu | 6 mcg | 2% |
| Mandimu | 11 mcg | 3% |
| Masamba a Dandelion (amadyera) | 27 mcg | 7% |
| Burdock (muzu) | 23 mcg | 6% |
| Anyezi wobiriwira (cholembera) | 18 mcg | 5% |
| Anyezi | 9 mcg | 2% |
| Rasipiberi | 21 mcg | 5% |
| wamango | 43 mcg | 11% |
| m'Chimandarini | 16 mg | 4% |
| Nkhumba zoyera (zobiriwira) | 30 p | 8% |
| Kaloti | 9 mcg | 2% |
| Nectarine | 5 p | 1% |
| Mkhaka | 4 mcg | 1% |
| Tsabola wokoma (Chibugariya) | 53 mcg | 13% |
| pichesi | 4 mcg | 1% |
| Parsley (wobiriwira) | 110 mcg | 28% |
| Phwetekere (phwetekere) | 11 mcg | 3% |
| Rhubarb (amadyera) | 15 p | 4% |
| Radishes | 25 mcg | 6% |
| Letesi (amadyera) | 48 mcg | 12% |
| Beets | 13 mcg | 3% |
| Selari (wobiriwira) | 21 mcg | 5% |
| Selari (muzu) | 8 mcg | 2% |
| kukhetsa | 5 p | 1% |
| Ma currants oyera | 8 mcg | 2% |
| Ma currants ofiira | 8 mcg | 2% |
| Dzungu | 14 mcg | 4% |
| Katsabola (amadyera) | 27 mcg | 7% |
| feijoa | 23 mcg | 6% |
| Persimmon | 8 mcg | 2% |
| nthuza | 4 mcg | 1% |
| Adyo | 3 mg | 1% |
| Sipinachi (amadyera) | 80 mcg | 20% |
| Maapulo | 3 mg | 1% |
Vitamini B9 mu bowa:
| dzina mankhwala | Vitamini B9 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Bowa wa oyisitara | 38 mcg | 10% |
| Morel bowa | 9 mcg | 2% |
| Bowa loyera | 17 mcg | 4% |
| Bowa loyera, zouma | 140 mcg | 35% |
| bowa | 25 mcg | 6% |
| Bowa la Shiitake | 13 mcg | 3% |