Mavitamini m'masamba ndi zipatso (tebulo I)

Pa mndandanda wa masamba ndi zipatso anawonjezera zipatso, zouma zipatso ndi masamba amadyera.

Patebulo, zowunikira zomwe zimapitilira kuchuluka kwa vitamini tsiku lililonse. Wodulira mzere pansi 50% mpaka 100% ya mtengo watsiku ndi tsiku wa vitamini.

Mavitamini a masamba ndi zipatso:

dzina mankhwala	vitamini A	vitamini B1	vitamini B2	vitamini C	vitamini E	Vitamini PP
Apurikoti	267 mcg	0.03 mg	0.06 mg	10 mg	1.1 mg	0.8 mg
Peyala	7 mcg	0.06 mg	0.13 mg	10 mg	0 mg	1.7 mg
Khumi ndi chisanu	167 mcg	0.02 mg	0.04 mg	23 mg	0.4 mg	0.2 mg
maula	27 mcg	0.02 mg	0.03 mg	13 mg	0.3 mg	0.5 mg
chinanazi	7 mcg	0.08 mg	0.03 mg	20 mg	0.1 mg	0.3 mg
lalanje	8 mcg	0.04 mg	0.03 mg	60 mg	0.2 mg	0.3 mg
Chivwende	17 mcg	0.04 mg	0.06 mg	7 mg	0.1 mg	0.3 mg
Basil (wobiriwira)	264 mcg	0.03 mg	0.08 mg	18 mg	0.8 mg	0.9 mg
Biringanya	3 mg	0.04 mg	0.05 mg	5 mg	0.1 mg	0.8 mg
Nthochi	20 mg	0.04 mg	0.05 mg	10 mg	0.4 mg	0.9 mg
Cranberries	8 mcg	0.01 mg	0.02 mg	15 mg	1 mg	0.3 mg
Rutabaga	8 mcg	0.05 mg	0.05 mg	30 mg	0.1 mg	1.1 mg
Mphesa	5 p	0.05 mg	0.02 mg	6 mg	0.4 mg	0.3 mg
tcheri	17 mcg	0.03 mg	0.03 mg	15 mg	0.3 mg	0.5 mg
blueberries	0 mcg	0.01 mg	0.02 mg	20 mg	1.4 mg	0.4 mg
garnet	5 p	0.04 mg	0.01 mg	4 mg	0.4 mg	0.5 mg
Chipatso champhesa	3 mg	0.05 mg	0.03 mg	45 mg	0.3 mg	0.3 mg
Peyala	2 mg	0.02 mg	0.03 mg	5 mg	0.4 mg	0.2 mg
Durian	2 mg	0.37 mg	0.2 mg	19.7 mg	0 mg	1.1 mg
Vwende	67 mcg	0.04 mg	0.04 mg	20 mg	0.1 mg	0.5 mg
BlackBerry	17 mcg	0.01 mg	0.05 mg	15 mg	1.2 mg	0.6 mg
Froberries	5 p	0.03 mg	0.05 mg	60 mg	0.5 mg	0.4 mg
mphesa	6 mcg	0.15 mg	0.08 mg	0 mg	0.5 mg	0.6 mg
Ginger (mizu)	0 mcg	0.02 mg	0.03 mg	5 mg	0.3 mg	0.7 mg
Nkhuyu	13 mcg	0.07 mg	0.09 mg	0 mg	0.3 mg	1.2 mg
Zukini	5 p	0.03 mg	0.03 mg	15 mg	0.1 mg	0.7 mg
Kabichi	3 mg	0.03 mg	0.04 mg	45 mg	0.1 mg	0.9 mg
Burokoli	386 mcg	0.07 mg	0.12 mg		0.8 mg	1.1 mg
Brussels zikumera	50 mcg	0.1 mg	0.2 mg		1 mg	1.5 mg
Sauerkraut	0 mcg	0.02 mg	0.02 mg	30 mg	0.1 mg	0.6 mg
Kohlrabi	17 mcg	0.06 mg	0.05 mg	50 mg	0.2 mg	1.2 mg
Kabichi, chofiira,	17 mcg	0.05 mg	0.05 mg	60 mg	0.1 mg	0.5 mg
Kabichi	16 mg	0.04 mg	0.05 mg	27 mg	0.1 mg	0.6 mg
Makapu a Savoy	3 mg	0.04 mg	0.05 mg	5 mg	0 mg	0.8 mg
Kolifulawa	3 mg	0.1 mg	0.1 mg		0.2 mg	1 mg
Mbatata	3 mg	0.12 mg	0.07 mg	20 mg	0.1 mg	1.8 mg
kiwi	15 p	0.02 mg	0.04 mg		0.3 mg	0.5 mg
Cilantro (wobiriwira)	337 p	0.07 mg	0.16 mg	27 mg	2.5 mg	1.1 mg
Kiranberi	0 mcg	0.02 mg	0.02 mg	15 mg	1 mg	0.3 mg
Cress (amadyera)	346 p	0.08 mg	0.26 mg	69 mg	0.7 mg	1 mg
Jamu	33 mcg	0.01 mg	0.02 mg	30 mg	0.5 mg	0.4 mg
Ma apurikoti owuma	583 p	0.1 mg	0.2 mg	4 mg	5.5 mg	3.9 mg
Mandimu	2 mg	0.04 mg	0.02 mg	40 mg	0.2 mg	0.2 mg
Masamba a Dandelion (amadyera)	508 p	0.19 mg	0.26 mg	35 mg	3.4 mg	0.8 mg
Burdock (muzu)	0 mcg	0.01 mg	0.03 mg	3 mg	0.4 mg	0.3 mg
Anyezi wobiriwira (cholembera)	333 mcg	0.02 mg	0.1 mg	30 mg	1 mg	0.5 mg
Liki	333 mcg	0.1 mg	0.04 mg	35 mg	0.8 mg	0.8 mg
Anyezi	0 mcg	0.05 mg	0.02 mg	10 mg	0.2 mg	0.5 mg
Rasipiberi	33 mcg	0.02 mg	0.05 mg	25 mg	0.6 mg	0.7 mg
wamango	54 mcg	0.03 mg	0.04 mg	36 mg	0.9 mg	0.7 mg
m'Chimandarini	7 mcg	0.08 mg	0.03 mg	38 mg	0.1 mg	0.3 mg
Nkhumba zoyera (zobiriwira)	580 mcg	0.16 mg	0.44 mg		0 mg	1.2 mg
Kaloti		0.06 mg	0.07 mg	5 mg	0.4 mg	1.1 mg
Mabulosi akutchire	150 mcg	0.06 mg	0.07 mg	29 mg	1.5 mg	0.5 mg
Nyanja	3 mg	0.04 mg	0.06 mg	2 mg	0 mg	0.5 mg
Nectarine	17 mcg	0.03 mg	0.03 mg	5.4 mg	0.8 mg	1.1 mg
Nyanja buckthorn	250 mcg	0.03 mg	0.05 mg		5 mg	0.5 mg
Mkhaka	10 p	0.03 mg	0.04 mg	10 mg	0.1 mg	0.3 mg
papaya	47 mcg	0.02 mg	0.03 mg	61 mg	0.3 mg	0.4 mg
Kutali	181 mcg	0.02 mg	0.21 mg	26.6 mg	0 mg	4.9 mg
Tsabola wokoma (Chibugariya)	250 mcg	0.08 mg	0.09 mg		0.7 mg	1 mg
pichesi	83 mcg	0.04 mg	0.08 mg	10 mg	1.1 mg	0.8 mg
Parsley (wobiriwira)	950 mcg	0.05 mg	0.05 mg		1.8 mg	1.6 mg
Pomelo	0 mcg	0.03 mg	0.03 mg	61 mg	0 mg	0.2 mg
Phwetekere (phwetekere)	133 mcg	0.06 mg	0.04 mg	25 mg	0.7 mg	0.7 mg
Rhubarb (amadyera)	10 p	0.01 mg	0.06 mg	10 mg	0.2 mg	0.2 mg
Radishes	0 mcg	0.01 mg	0.04 mg	25 mg	0.1 mg	0.3 mg
Turnips	17 mcg	0.05 mg	0.04 mg	20 mg	0.1 mg	1.1 mg
Rowan wofiira		0.05 mg	0.02 mg		1.4 mg	0.7 mg
Aronia Pa	200 mcg	0.01 mg	0.02 mg	15 mg	1.5 mg	0.6 mg
Letesi (amadyera)	292 p	0.03 mg	0.08 mg	15 mg	0.7 mg	0.9 mg
Beets	2 mg	0.02 mg	0.04 mg	10 mg	0.1 mg	0.4 mg
Selari (wobiriwira)	750 mcg	0.02 mg	0.1 mg	38 mg	0.5 mg	0.5 mg
Selari (muzu)	3 mg	0.03 mg	0.06 mg	8 mg	0.5 mg	1.2 mg
kukhetsa	17 mcg	0.06 mg	0.04 mg	10 mg	0.6 mg	0.7 mg
Ma currants oyera	7 mcg	0.01 mg	0.02 mg	40 mg	0.3 mg	0.3 mg
Ma currants ofiira	33 mcg	0.01 mg	0.03 mg	25 mg	0.5 mg	0.3 mg
Ma currants akuda	17 mcg	0.03 mg	0.04 mg		0.7 mg	0.4 mg
Katsitsumzukwa (chobiriwira)	83 mcg	0.1 mg	0.1 mg	20 mg	0.5 mg	1.4 mg
Atitchoku ku Yerusalemu	2 mg	0.07 mg	0.06 mg	6 mg	0.2 mg	1.6 mg
Dzungu	250 mcg	0.05 mg	0.06 mg	8 mg	0.4 mg	0.7 mg
Katsabola (amadyera)	750 mcg	0.03 mg	0.1 mg		1.7 mg	1.4 mg
feijoa	0 mcg	0.01 mg	0.02 mg	33 mg	0.2 mg	0.3 mg
madeti	0 mcg	0.05 mg	0.05 mg	0 mg	0.3 mg	1.9 mg
Persimmon	200 mcg	0.02 mg	0.03 mg	15 mg	0.5 mg	0.3 mg
tcheri	25 mcg	0.01 mg	0.01 mg	15 mg	0.3 mg	0.5 mg
blueberries	0 mcg	0.01 mg	0.02 mg	10 mg	1.4 mg	0.4 mg
nthuza	10 p	0.02 mg	0.1 mg	3 mg	1.8 mg	1.7 mg
Adyo	0 mcg	0.08 mg	0.08 mg	10 mg	0.3 mg	2.8 mg
misozi	434 p	0.05 mg	0.13 mg		1.7 mg	0.7 mg
Sipinachi (amadyera)	750 mcg	0.1 mg	0.25 mg	55 mg	2.5 mg	1.2 mg
Sorrel (amadyera)	417 p	0.19 mg	0.1 mg	43 mg	2 mg	0.6 mg
Maapulo	5 p	0.03 mg	0.02 mg	10 mg	0.2 mg	0.4 mg

Monga momwe tebulo likusonyezera, zambiri mu zipatso, ndiwo zamasamba ndi zipatso zimakhala ndi mavitamini C ndi A (mu beta carotene). Zambiri za vitamini aliyense, kadyedwe, ndi zomwe zili muzinthu zosiyanasiyana zitha kuwerengedwa: vitamini A, vitamini C, vitamini B1, vitamini B2, vitamini E.

Mavitamini a masamba ndi zipatso:

Siyani Mumakonda