Vitamini B4 muzvikafu (tafura)

Mumatafura aya anotorwa neavhareji ezuva nezuva evhitamini B4, iri 500 mg. iyo Column "Percent yezvinodikanwa zvezuva nezuva" inoratidza kuti chii muzana muzana yemagiramu zana echigadzirwa inogutsa chinodikanwa chezuva nezuva chevanhu chevhitamini B100 (iyo choline).


FOODS KUMUSHA muVITAMIN B4:

Product zitaVitamini B4 mu100gIyo muzana yezvinodiwa zvezuva nezuva
Upfu hwezai900 mg180%
Ezai yolk800 mg160%
Zizi zai507 mg101%
Soybean (zviyo)270 mg54%
Izai huku251 mg50%
Nyama (Turkey)139 mg28%
Kirimu yakasviba 20%124 mg25%
Kirimu yakasviba 30%124 mg25%
Nyama (nyama yehuku)118 mg24%
Mukaka wakasvetuka110 mg22%
Oats (zviyo)110 mg22%
Bhari (zviyo)110 mg22%
Salmon94.6 mg19%
Magirazi emeso94 mg19%
Gorosi (zviyo, giredhi rakaomarara)94 mg19%
Gorosi groats90 mg18%
Nyama (gwayana)90 mg18%
Gorosi (zviyo, zvakapfava zvakasiyana)90 mg18%
Upfu hwegorosi 2 grade86 mg17%
Mupunga (zviyo)85 mg17%
Mukaka upfu 25%81 mg16%
Hupfu Wallpaper80 mg16%
Rice78 mg16%
Upfu hwegorosi hwe1 giredhi76 mg15%
Nyama (huku)76 mg15%
Nyama (nyama yenguruve nyama)75 mg15%
Gorosi bran74.4 mg15%
Nyama (nyama yemombe)70 mg14%
Herring kuonda65 mg13%
Pine nuts55.8 mg11%
Mbeu yezuva (mbeu yezuva)55.1 mg11%
Upfu hweBuckwheat54.2 mg11%
Peanuts52.5 mg11%
Macaroni kubva paupfu hwe1 giredhi52.5 mg11%
Pasita kubva paupfu V / s52.5 mg11%
maarumondi52.1 mg10%
Hupfu52 mg10%
Green peas (nyowani)50 mg10%

Ona yakazara chigadzirwa chinyorwa

Kirimu 20%47.6 mg10%
Cheese 18% (yakashinga)46.7 mg9%
Cottage cheese 9% (yakashinga)46.7 mg9%
Hazelnuts45.6 mg9%
Koliflower45.2 mg9%
1% yogati43 mg9%
Kefir 2.5%43 mg9%
Kefir 3.2%43 mg9%
Yakadzika-mafuta kefir43 mg9%
Yogati 2.5% ye43 mg9%
Yogati 1.5%40 mg8%
Yogati 3,2%40 mg8%
mafuta 5%40 mg8%
Kirimu 25%39.3 mg8%
Zai mapuroteni39 mg8%
Acidophilus mukaka 1%38 mg8%
Acidophilus 3,2%38 mg8%
Acidophilus kusvika 3.2% inotapira38 mg8%
Acidophilus yakaderera mafuta38 mg8%
Dandelion mashizha (magidhi)35.3 mg7%
Oat bran32.2 mg6%
Mukaka wakanyoroveswa neshuga 8,5%30 mg6%
Ginger (mudzi)28.8 mg6%
Iyo uremu hwe curd i16.5% mafuta23.6 mg5%
Mukaka 1,5%23.6 mg5%
Mukaka 2,5%23.6 mg5%
Mukaka 3.2%23.6 mg5%
Mukaka 3,5%23.6 mg5%
Cream upfu 42%23.6 mg5%
Koumiss (kubva pamukaka waMare)23.5 mg5%
Garlic23.2 mg5%

Vitamin B4 inowanikwa mune zvigadzirwa zvemukaka uye mazai ezvigadzirwa:

Product zitaVitamini B4 mu100gIyo muzana yezvinodiwa zvezuva nezuva
Acidophilus mukaka 1%38 mg8%
Acidophilus 3,2%38 mg8%
Acidophilus kusvika 3.2% inotapira38 mg8%
Acidophilus yakaderera mafuta38 mg8%
Zai mapuroteni39 mg8%
Ezai yolk800 mg160%
Yogati 1.5%40 mg8%
Yogati 3,2%40 mg8%
1% yogati43 mg9%
Kefir 2.5%43 mg9%
Kefir 3.2%43 mg9%
Yakadzika-mafuta kefir43 mg9%
Koumiss (kubva pamukaka waMare)23.5 mg5%
Iyo uremu hwe curd i16.5% mafuta23.6 mg5%
Mukaka 1,5%23.6 mg5%
Mukaka 2,5%23.6 mg5%
Mukaka 3.2%23.6 mg5%
Mukaka 3,5%23.6 mg5%
Mukaka wembudzi16 mg3%
Mukaka wakanyoroveswa neshuga 8,5%30 mg6%
Mukaka upfu 25%81 mg16%
Mukaka wakasvetuka110 mg22%
Ice cream sundae9.1 mg2%
Yogati 2.5% ye43 mg9%
Kirimu 20%47.6 mg10%
Kirimu 25%39.3 mg8%
Cream upfu 42%23.6 mg5%
Kirimu yakasviba 20%124 mg25%
Kirimu yakasviba 30%124 mg25%
Parmesan cheese15.4 mg3%
Gouda Cheese15.4 mg3%
Cheese 18% (yakashinga)46.7 mg9%
mafuta 5%40 mg8%
Cottage cheese 9% (yakashinga)46.7 mg9%
Upfu hwezai900 mg180%
Izai huku251 mg50%
Zizi zai507 mg101%

Vitamini B4 muhove uye hove dzegungwa:

Product zitaVitamini B4 mu100gIyo muzana yezvinodiwa zvezuva nezuva
Salmon94.6 mg19%
Herring kuonda65 mg13%

Vitamin B4 muzviyo, zviyo zvigadzirwa uye pulses:

Product zitaVitamini B4 mu100gIyo muzana yezvinodiwa zvezuva nezuva
Green peas (nyowani)50 mg10%
Magirazi emeso94 mg19%
Gorosi groats90 mg18%
Rice78 mg16%
Macaroni kubva paupfu hwe1 giredhi52.5 mg11%
Pasita kubva paupfu V / s52.5 mg11%
Upfu hweBuckwheat54.2 mg11%
Upfu hwegorosi hwe1 giredhi76 mg15%
Upfu hwegorosi 2 grade86 mg17%
Hupfu52 mg10%
Hupfu Wallpaper80 mg16%
Oats (zviyo)110 mg22%
Oat bran32.2 mg6%
Gorosi bran74.4 mg15%
Gorosi (zviyo, zvakapfava zvakasiyana)90 mg18%
Gorosi (zviyo, giredhi rakaomarara)94 mg19%
Mupunga (zviyo)85 mg17%
Soybean (zviyo)270 mg54%
Bhari (zviyo)110 mg22%

Vitamini B4 mumateu nembeu:

Product zitaVitamini B4 mu100gIyo muzana yezvinodiwa zvezuva nezuva
Peanuts52.5 mg11%
Pine nuts55.8 mg11%
maarumondi52.1 mg10%
Mbeu yezuva (mbeu yezuva)55.1 mg11%
Hazelnuts45.6 mg9%

Vitamini B4 mumichero, miriwo, michero yakaomeswa:

Product zitaVitamini B4 mu100gIyo muzana yezvinodiwa zvezuva nezuva
Kuchengetedza14.2 mg3%
Basil (girini)11.4 mg2%
Ginger (mudzi)28.8 mg6%
kabichi10.7 mg2%
kabichi7.6 mg2%
Koliflower45.2 mg9%
Cilantro (girini)12.8 mg3%
Cress (magidhi)19.5 mg4%
Dandelion mashizha (magidhi)35.3 mg7%
Green hanyanisi (chinyoreso)4.6 mg1%
Cucumber6 mg1%
Sweet pepper (ChiBulgaria)7.7 mg2%
Parsley (girini)12.8 mg3%
Tomato (tomato)6.7 mg1%
Lettuce (magidhi)13.4 mg3%
Celery (mudzi)9 mg2%
plums10.1 mg2%
Garlic23.2 mg5%
Sipinachi (magidhi)18 mg4%

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