Vitamini E mu zakudya (tebulo)

Magome awa amatengedwa ndi kufunikira kwa tsiku ndi tsiku kwa vitamini E ndi 10 mg. Mzere "Pesenti ya zofunikira tsiku ndi tsiku" zimasonyeza kuchuluka kwa magalamu 100 a mankhwala omwe amakwaniritsa zosowa za tsiku ndi tsiku za vitamini E (tocopherol).

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CHAKUDYA CHA VITAMIN E CHOCHULUKA:

dzina mankhwala	Zomwe zili mu vitamini E mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mafuta a mpendadzuwa	44 mg	440%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	31.2 mg	312%
Mayonesi “Zakale”	30 mg	300%
Amondi	24.6 mg	246%
Nkhono	21 mg	210%
Margarine batala	20 mg	200%
Mafuta a mandata	16.7 mg	167%
Mafuta a azitona	12.1 mg	121%
Tirigu chimanga	10.4 mg	104%
Nkhuta	10.1 mg	101%
Mtedza wa pine	9.3 mg	93%
Mafuta a mpiru	9.2 mg	92%
Bowa loyera, zouma	7.4 mg	74%
Madzi	5.7 mg	57%
Ma apurikoti owuma	5.5 mg	55%
Pichesi zouma	5.5 mg	55%
Apricots	5.5 mg	55%
Nyanja buckthorn	5 mg	50%
Zikodzo	5 mg	50%
waffles	4.7 mg	47%
mabuku	4 mg	40%
Caviar wakuda granular	4 mg	40%
Makeke a shuga	3.5 mg	35%
Masamba a Dandelion (amadyera)	3.4 mg	34%
Tirigu (tirigu, kalasi yovuta)	3.4 mg	34%
Zithunzi Wallpaper	3.3 mg	33%
Ufa wa tirigu kalasi yachiwiri	3.2 mg	32%
Caviar wofiira wofiira	3 mg	30%
Tirigu (tirigu, mitundu yofewa)	3 mg	30%
Rye (tirigu)	2.8 mg	28%
Pistachios	2.8 mg	28%
Walnut	2.6 mg	26%
Cilantro (wobiriwira)	2.5 mg	25%
Sipinachi (amadyera)	2.5 mg	25%
maswiti	2.3 mg	23%
Sesame	2.3 mg	23%
Sikwidi	2.2 mg	22%
Rye ufa wonse	2.2 mg	22%
Mafuta otsekedwa	2.1 mg	21%
Nsombazi	2.1 mg	21%
Ufa wa dzira	2.1 mg	21%
Dzira yolk	2 mg	20%
POLCK ROE	2 mg	20%
Sorrel (amadyera)	2 mg	20%

Onani mndandanda wathunthu wazogulitsa

Zomwe zili mu vitamini E mu mtedza ndi mbewu:

dzina mankhwala	Zomwe zili mu vitamini E mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nkhuta	10.1 mg	101%
Walnut	2.6 mg	26%
Mtedza wa pine	9.3 mg	93%
Madzi	5.7 mg	57%
Sesame	2.3 mg	23%
Amondi	24.6 mg	246%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	31.2 mg	312%
Pistachios	2.8 mg	28%
Nkhono	21 mg	210%

Zomwe zili mu vitamini E mu chimanga, phala ndi phala:

dzina mankhwala	Zomwe zili mu vitamini E mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nandolo (zotetezedwa)	0.5 mg	5%
Nandolo zobiriwira (zatsopano)	0.2 mg	2%
Buckwheat (tirigu)	0.8 mg	8%
Buckwheat (mapiko)	0.6 mg	6%
Buckwheat (osagwedezeka)	0.8 mg	8%
Mbewu zikung'amba	0.7 mg	7%
semolina	1.5 mg	15%
Magalasi	1.7 mg	17%
Ngale ya barele	1.1 mg	11%
Tirigu groats	1.7 mg	17%
Mapiko amatsekemera mapira (opukutidwa)	0.3 mg	3%
Mpunga	0.4 mg	4%
Balere groats	1.5 mg	15%
Chimanga chotsekemera	0.1 mg	1%
Macaroni kuchokera ku ufa wa kalasi imodzi	1.8 mg	18%
Pasitala wa ufa V / s	1.5 mg	15%
Ufa wa buckwheat	0.3 mg	3%
Ufa wa chimanga	0.6 mg	6%
Ufa wa oat	1.5 mg	15%
Ufa wa oat (oatmeal)	1.6 mg	16%
Tirigu ufa wa 1 grade	1.8 mg	18%
Ufa wa tirigu kalasi yachiwiri	3.2 mg	32%
Ufa	1.5 mg	15%
Zithunzi Wallpaper	3.3 mg	33%
Mpunga wa rye	1.9 mg	19%
Rye ufa wonse	2.2 mg	22%
Mpunga wa rye unafesa	1.1 mg	11%
Mpunga	0.3 mg	3%
Oats (tirigu)	1.4 mg	14%
Oat chinangwa	1 mg	10%
Tirigu chimanga	10.4 mg	104%
Tirigu (tirigu, mitundu yofewa)	3 mg	30%
Tirigu (tirigu, kalasi yovuta)	3.4 mg	34%
Mpunga (tirigu)	0.8 mg	8%
Rye (tirigu)	2.8 mg	28%
Soya (tirigu)	1.9 mg	19%
Nyemba (tirigu)	0.6 mg	6%
Nyemba (nyemba)	0.3 mg	3%
Oat flakes "Hercules"	1.6 mg	16%
Mphodza (tirigu)	0.5 mg	5%
Balere (tirigu)	1.7 mg	17%

Zomwe zili mu vitamini E mu mkaka:

dzina mankhwala	Zomwe zili mu vitamini E mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Tchizi (kuchokera mkaka wa ng'ombe)	0.3 mg	3%
Yogurt 6%	0.2 mg	2%
Yogurt 6% lokoma	0.2 mg	2%
Koumiss (kuchokera mkaka wa Mare)	0.1 mg	1%
Kuchuluka kwa mafuta ndi 16.5% yamafuta	0.1 mg	1%
Mkaka 3,5%	0.1 mg	1%
Mkaka wa mbuzi	0.1 mg	1%
Mkaka wokhazikika ndi shuga 5%	0.1 mg	1%
Mkaka wokhazikika ndi shuga 8,5%	0.2 mg	2%
Mkaka wouma 15%	0.3 mg	3%
Mkaka ufa 25%	0.4 mg	4%
Ayisi kirimu	0.4 mg	4%
Ice cream sundae	0.3 mg	3%
Zowonjezera 4%	0.1 mg	1%
Mkaka wophika wowotcha 6%	0.2 mg	2%
Kirimu 10%	0.3 mg	3%
Kirimu 20%	0.5 mg	5%
Kirimu 25%	0.6 mg	6%
35% zonona	0.6 mg	6%
Kirimu 8%	0.2 mg	2%
Kirimu wokhazikika ndi shuga 19%	0.3 mg	3%
Kirimu ufa 42%	0.5 mg	5%
Kirimu wowawasa 10%	0.3 mg	3%
Kirimu wowawasa 15%	0.3 mg	3%
Kirimu wowawasa 20%	0.4 mg	4%
Kirimu wowawasa 25%	0.6 mg	6%
Kirimu wowawasa 30%	0.6 mg	6%
Tchizi "Adygeysky"	0.3 mg	3%
Tchizi "Gollandskiy" 45%	0.4 mg	4%
"Camembert" ya Tchizi	0.3 mg	3%
Tchizi cha Parmesan	0.2 mg	2%
Tchizi "Poshehonsky" 45%	0.5 mg	5%
Tchizi "Roquefort" 50%	0.4 mg	4%
Tchizi "Chirasha" 50%	0.5 mg	5%
Tchizi “Suluguni”	0.3 mg	3%
Tchizi cha Feta	0.18 mg	2%
Cheddar ya tchizi 50%	0.6 mg	6%
Tchizi Swiss 50%	0.6 mg	6%
Tchizi cha Gouda	0.24 mg	2%
“Soseji” wa Tchizi	0.4 mg	4%
Tchizi "Chirasha"	0.4 mg	4%
Mafuta onenepa a 27.7% mafuta	0.5 mg	5%
Tchizi 11%	0.2 mg	2%
Tchizi 18% (molimba mtima)	0.3 mg	3%
Kutsika 4%	0.1 mg	1%
Kutsika 5%	0.1 mg	1%
Kanyumba kanyumba 9% (molimba mtima)	0.2 mg	2%

Zomwe zili ndi vitamini E mu mazira ndi mazira:

dzina mankhwala	Zomwe zili mu vitamini E mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Dzira yolk	2 mg	20%
Ufa wa dzira	2.1 mg	21%
Dzira la nkhuku	0.6 mg	6%
Dzira la zinziri	0.9 mg	9%

Zomwe zili mu vitamini E mu nsomba ndi nsomba:

dzina mankhwala	Zomwe zili mu vitamini E mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Roach	0.6 mg	6%
Salimoni	1.5 mg	15%
Caviar wofiira wofiira	3 mg	30%
POLCK ROE	2 mg	20%
Caviar wakuda granular	4 mg	40%
Sikwidi	2.2 mg	22%
Fulonda	1 mg	10%
Chibwenzi	1.3 mg	13%
Kutulutsa Baltic	0.4 mg	4%
Caspian pansi	0.5 mg	5%
Shirimpi	0.6 mg	6%
Bream	1 mg	10%
Salmon Atlantic (nsomba)	1.8 mg	18%
Mamazelo	0.9 mg	9%
Pollock	0.3 mg	3%
capelin	1.1 mg	11%
Cod	0.6 mg	6%
Gulu	0.8 mg	8%
Mtsinje wa Perch	0.4 mg	4%
Nsombazi	2.1 mg	21%
Nsomba yam'nyanja yamchere	0.6 mg	6%
Haddock	0.3 mg	3%
Mtsinje wa Cancer	1.4 mg	14%
carp	0.5 mg	5%
hering'i	0.7 mg	7%
Herring mafuta	1.2 mg	12%
Herring wotsamira	0.8 mg	8%
Hering srednebelaya	1.1 mg	11%
Nsomba ya makerele	1.6 mg	16%
Som	1 mg	10%
Nsomba ya makerele	0.9 mg	9%
sudak	1.8 mg	18%
Cod	0.9 mg	9%
Tuna	0.2 mg	2%
Zikodzo	5 mg	50%
oyisitara	0.9 mg	9%
Kumbuyo	0.4 mg	4%
Pike	0.7 mg	7%

Vitamini E ali mu nyama ndi nyama:

dzina mankhwala	Zomwe zili mu vitamini E mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nyama (mwanawankhosa)	0.6 mg	6%
Nyama (ng'ombe)	0.4 mg	4%
Nyama (Turkey)	0.3 mg	3%
Nyama (kalulu)	0.5 mg	5%
Nyama (nkhuku)	0.5 mg	5%
Nyama (mafuta a nkhumba)	0.4 mg	4%
Nyama (nyama ya nkhumba)	0.4 mg	4%
Nyama (nkhuku zopangira nyama)	0.3 mg	3%
Ng'ombe ya chiwindi	0.9 mg	9%
Ng'ombe ya impso	0.7 mg	7%

Zomwe zili mu vitamini E mu zipatso, zipatso zouma ndi zipatso:

dzina mankhwala	Zomwe zili mu vitamini E mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Apurikoti	1.1 mg	11%
Khumi ndi chisanu	0.4 mg	4%
maula	0.3 mg	3%
chinanazi	0.1 mg	1%
lalanje	0.2 mg	2%
Chivwende	0.1 mg	1%
Nthochi	0.4 mg	4%
Cranberries	1 mg	10%
Mphesa	0.4 mg	4%
tcheri	0.3 mg	3%
blueberries	1.4 mg	14%
garnet	0.4 mg	4%
Chipatso champhesa	0.3 mg	3%
Peyala	0.4 mg	4%
Peyala zouma	0.4 mg	4%
Vwende	0.1 mg	1%
BlackBerry	1.2 mg	12%
Froberries	0.5 mg	5%
mphesa	0.5 mg	5%
Nkhuyu zatsopano	0.1 mg	1%
Nkhuyu zouma	0.3 mg	3%
kiwi	0.3 mg	3%
Kiranberi	1 mg	10%
Jamu	0.5 mg	5%
Ma apurikoti owuma	5.5 mg	55%
Mandimu	0.2 mg	2%
Rasipiberi	0.6 mg	6%
wamango	0.9 mg	9%
m'Chimandarini	0.1 mg	1%
Mabulosi akutchire	1.5 mg	15%
Nectarine	0.8 mg	8%
Nyanja buckthorn	5 mg	50%
papaya	0.3 mg	3%
pichesi	1.1 mg	11%
Pichesi zouma	5.5 mg	55%
Rowan wofiira	1.4 mg	14%
Aronia Pa	1.5 mg	15%
kukhetsa	0.6 mg	6%
Ma currants oyera	0.3 mg	3%
Ma currants ofiira	0.5 mg	5%
Ma currants akuda	0.7 mg	7%
Apricots	5.5 mg	55%
feijoa	0.2 mg	2%
madeti	0.3 mg	3%
Persimmon	0.5 mg	5%
tcheri	0.3 mg	3%
blueberries	1.4 mg	14%
nthuza	1.8 mg	18%
misozi	1.7 mg	17%
Maapulo	0.2 mg	2%
Maapulo zouma	1 mg	10%

Zomwe zili ndi vitamini E m'masamba ndi zitsamba:

dzina mankhwala	Zomwe zili mu vitamini E mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Basil (wobiriwira)	0.8 mg	8%
Biringanya	0.1 mg	1%
Rutabaga	0.1 mg	1%
Ginger (mizu)	0.3 mg	3%
Zukini	0.1 mg	1%
Kabichi	0.1 mg	1%
Burokoli	0.8 mg	8%
Brussels zikumera	1 mg	10%
Kohlrabi	0.2 mg	2%
Kabichi, chofiira,	0.1 mg	1%
Kabichi	0.1 mg	1%
Kolifulawa	0.2 mg	2%
Mbatata	0.1 mg	1%
Cilantro (wobiriwira)	2.5 mg	25%
Cress (amadyera)	0.7 mg	7%
Masamba a Dandelion (amadyera)	3.4 mg	34%
Anyezi wobiriwira (cholembera)	1 mg	10%
Liki	0.8 mg	8%
Anyezi	0.2 mg	2%
Kaloti	0.4 mg	4%
Mkhaka	0.1 mg	1%
Parsnip (muzu)	0.8 mg	8%
Tsabola wokoma (Chibugariya)	0.7 mg	7%
Parsley (wobiriwira)	1.8 mg	18%
Parsley (muzu)	0.1 mg	1%
Phwetekere (phwetekere)	0.7 mg	7%
Rhubarb (amadyera)	0.2 mg	2%
Radishes	0.1 mg	1%
Radishi wakuda	0.1 mg	1%
Turnips	0.1 mg	1%
Letesi (amadyera)	0.7 mg	7%
Beets	0.1 mg	1%
Selari (wobiriwira)	0.5 mg	5%
Selari (muzu)	0.5 mg	5%
Katsitsumzukwa (chobiriwira)	0.5 mg	5%
Atitchoku ku Yerusalemu	0.2 mg	2%
Dzungu	0.4 mg	4%
Katsabola (amadyera)	1.7 mg	17%
Horseradish (muzu)	0.1 mg	1%
Adyo	0.3 mg	3%
Sipinachi (amadyera)	2.5 mg	25%
Sorrel (amadyera)	2 mg	20%