Nthaka mu zakudya (tebulo)

Magome awa amavomerezedwa ndi zosowa tsiku lililonse za zinc ndi 12 mg. Column "Peresenti yofunikira tsiku ndi tsiku" imawonetsa kuchuluka kwa magalamu 100 a mankhwalawa amakwaniritsa zosowa za zinc za tsiku ndi tsiku.

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ZOKHUDZA NDI ZOKHUDZA KWAMBIRI ZA ZINC:

dzina mankhwala	Zomwe zili ndi zinc mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Tirigu chimanga	7.27 mg	61%
Mtedza wa pine	6.45 mg	54%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	5 mg	42%
Tchizi "Gollandskiy" 45%	5 mg	42%
Tchizi Swiss 50%	4.6 mg	38%
Cheddar ya tchizi 50%	4.5 mg	38%
Tchizi cha Gouda	3.9 mg	33%
Oats (tirigu)	3.61 mg	30%
Tchizi "Roquefort" 50%	3.5 mg	29%
Tchizi "Chirasha" 50%	3.5 mg	29%
Ufa wa dzira	3.5 mg	29%
Mkaka ufa 25%	3.42 mg	29%
Mkaka unadulidwa	3.4 mg	28%
Nkhuta	3.27 mg	27%
Nyama (ng'ombe)	3.24 mg	27%
Nyemba (tirigu)	3.21 mg	27%
Dzira yolk	3.1 mg	26%
Ufa wa buckwheat	3.1 mg	26%
Oat chinangwa	3.1 mg	26%
Oat flakes "Hercules"	3.1 mg	26%
Tchizi "Chirasha"	3 mg	25%
Tchizi cha Feta	2.88 mg	24%
Chikapu	2.86 mg	24%
Nyama (mwanawankhosa)	2.82 mg	24%
Tirigu groats	2.8 mg	23%
Tirigu (tirigu, mitundu yofewa)	2.8 mg	23%
Tirigu (tirigu, kalasi yovuta)	2.8 mg	23%
Pistachios	2.8 mg	23%
Buckwheat (tirigu)	2.77 mg	23%
Tchizi cha Parmesan	2.75 mg	23%
Balere (tirigu)	2.71 mg	23%
Magalasi	2.68 mg	22%
Walnut	2.57 mg	21%
Nyama (Turkey)	2.45 mg	20%
Nandolo (zotetezedwa)	2.44 mg	20%
Mphodza (tirigu)	2.42 mg	20%
"Camembert" ya Tchizi	2.38 mg	20%
Amondi	2.12 mg	18%
Shirimpi	2.1 mg	18%
Buckwheat (osagwedezeka)	2.1 mg	18%
Nyama (mafuta a nkhumba)	2.07 mg	17%
Nyama (nyama ya nkhumba)	2.07 mg	17%
Nyama (nkhuku)	2.06 mg	17%
Zithunzi Wallpaper	2 mg	17%
Rye (tirigu)	2 mg	17%
Soya (tirigu)	2 mg	17%
Buckwheat (mapiko)	1.95 mg	16%
Rye ufa wonse	1.95 mg	16%
Ufa wa tirigu kalasi yachiwiri	1.85 mg	15%

Onani mndandanda wathunthu wazogulitsa

Zinc zomwe zili mu mkaka ndi mazira:

dzina mankhwala	Zomwe zili ndi zinc mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mkaka wa Acidophilus 1%	0.4 mg	3%
Acidophilus 3,2%	0.4 mg	3%
Acidophilus mpaka 3.2% wokoma	0.4 mg	3%
Acidophilus mafuta ochepa	0.4 mg	3%
Mapuloteni a mazira	0.2 mg	2%
Dzira yolk	3.1 mg	26%
Yogurt 1.5%	0.4 mg	3%
Yogurt 3,2%	0.4 mg	3%
1% yoghurt	0.4 mg	3%
Kefir 2.5%	0.4 mg	3%
Kefir 3.2%	0.4 mg	3%
Kefir ya mafuta ochepa	0.4 mg	3%
Koumiss (kuchokera mkaka wa Mare)	0.21 mg	2%
Kuchuluka kwa mafuta ndi 16.5% yamafuta	0.4 mg	3%
Mkaka 1,5%	0.4 mg	3%
Mkaka 2,5%	0.4 mg	3%
Mkaka 3.2%	0.4 mg	3%
Mkaka 3,5%	0.4 mg	3%
Mkaka wa mbuzi	0.3 mg	3%
Mkaka wokhazikika ndi shuga 8,5%	1 mg	8%
Mkaka ufa 25%	3.42 mg	29%
Mkaka unadulidwa	3.4 mg	28%
Ice cream sundae	0.3 mg	3%
Yogurt 2.5% ya	0.4 mg	3%
Kirimu 10%	0.3 mg	3%
Kirimu 20%	0.3 mg	3%
Kirimu ufa 42%	0.83 mg	7%
Kirimu wowawasa 30%	0.24 mg	2%
Tchizi "Gollandskiy" 45%	5 mg	42%
"Camembert" ya Tchizi	2.38 mg	20%
Tchizi cha Parmesan	2.75 mg	23%
Tchizi "Roquefort" 50%	3.5 mg	29%
Tchizi "Chirasha" 50%	3.5 mg	29%
Tchizi cha Feta	2.88 mg	24%
Cheddar ya tchizi 50%	4.5 mg	38%
Tchizi Swiss 50%	4.6 mg	38%
Tchizi cha Gouda	3.9 mg	33%
Tchizi "Chirasha"	3 mg	25%
Tchizi 11%	0.4 mg	3%
Tchizi 18% (molimba mtima)	0.4 mg	3%
Tchizi 2%	0.36 mg	3%
Kanyumba kanyumba 9% (molimba mtima)	0.4 mg	3%
Chitseko	0.3 mg	3%
Ufa wa dzira	3.5 mg	29%
Dzira la nkhuku	1.1 mg	9%

Zinc zomwe zili mumbewu, phala ndi phala:

dzina mankhwala	Zomwe zili ndi zinc mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nandolo (zotetezedwa)	2.44 mg	20%
Nandolo zobiriwira (zatsopano)	0.8 mg	7%
Buckwheat (tirigu)	2.77 mg	23%
Buckwheat (mapiko)	1.95 mg	16%
Buckwheat (osagwedezeka)	2.1 mg	18%
Mbewu zikung'amba	0.5 mg	4%
semolina	0.6 mg	5%
Magalasi	2.68 mg	22%
Ngale ya barele	0.92 mg	8%
Tirigu groats	2.8 mg	23%
Mapiko amatsekemera mapira (opukutidwa)	1.68 mg	14%
Mpunga	1.42 mg	12%
Balere groats	1.1 mg	9%
Chimanga chotsekemera	0.45 mg	4%
Macaroni kuchokera ku ufa wa kalasi imodzi	0.71 mg	6%
Pasitala wa ufa V / s	0.71 mg	6%
Ufa wa buckwheat	3.1 mg	26%
Tirigu ufa wa 1 grade	1 mg	8%
Ufa wa tirigu kalasi yachiwiri	1.85 mg	15%
Ufa	0.7 mg	6%
Zithunzi Wallpaper	2 mg	17%
Mpunga wa rye	1.23 mg	10%
Rye ufa wonse	1.95 mg	16%
Mpunga wa rye unafesa	1.23 mg	10%
Mpunga	0.8 mg	7%
Chikapu	2.86 mg	24%
Oats (tirigu)	3.61 mg	30%
Oat chinangwa	3.1 mg	26%
Tirigu chimanga	7.27 mg	61%
Tirigu (tirigu, mitundu yofewa)	2.8 mg	23%
Tirigu (tirigu, kalasi yovuta)	2.8 mg	23%
Mpunga (tirigu)	1.8 mg	15%
Rye (tirigu)	2 mg	17%
Soya (tirigu)	2 mg	17%
Nyemba (tirigu)	3.21 mg	27%
Oat flakes "Hercules"	3.1 mg	26%
Mphodza (tirigu)	2.42 mg	20%
Balere (tirigu)	2.71 mg	23%

Zinc zili ndi mtedza ndi mbewu:

dzina mankhwala	Zomwe zili ndi zinc mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nkhuta	3.27 mg	27%
Walnut	2.57 mg	21%
Acorns, zouma	0.67 mg	6%
Mtedza wa pine	6.45 mg	54%
Amondi	2.12 mg	18%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	5 mg	42%
Pistachios	2.8 mg	23%

The nthaka zili zipatso, ndiwo zamasamba, zipatso zouma:

dzina mankhwala	Zomwe zili ndi zinc mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Apurikoti	0.082 mg	1%
Peyala	0.64 mg	5%
Basil (wobiriwira)	0.81 mg	7%
Biringanya	0.29 mg	2%
Nthochi	0.15 mg	1%
Ginger (mizu)	0.34 mg	3%
Nkhuyu zouma	0.55 mg	5%
Kabichi	0.4 mg	3%
Burokoli	0.41 mg	3%
Kabichi	0.23 mg	2%
Makapu a Savoy	0.29 mg	2%
Kolifulawa	0.28 mg	2%
Mbatata	0.36 mg	3%
Cilantro (wobiriwira)	0.5 mg	4%
Cress (amadyera)	0.23 mg	2%
Masamba a Dandelion (amadyera)	0.41 mg	3%
Anyezi wobiriwira (cholembera)	0.45 mg	4%
Anyezi	0.85 mg	7%
Mkhaka	0.22 mg	2%
Kutali	0.83 mg	7%
Tsabola wokoma (Chibugariya)	0.3 mg	3%
Parsley (wobiriwira)	1.07 mg	9%
Phwetekere (phwetekere)	0.2 mg	2%
Radishes	0.2 mg	2%
Letesi (amadyera)	0.27 mg	2%
Beets	0.43 mg	4%
Selari (muzu)	0.33 mg	3%
Dzungu	0.24 mg	2%
Katsabola (amadyera)	0.91 mg	8%
nthuza	0.44 mg	4%
Adyo	1.16 mg	10%
Sipinachi (amadyera)	0.53 mg	4%