Kune rondedzero yemiriwo nemichero zvakawedzerwawo michero, michero yakaomeswa uye mashizha ane mashizha.
Mune tafura, zvimiro zvakasimbiswa zvinopfuura mwero wezuva nezuva muvitamini. Mutsetse yakaratidza kukosha kubva pa50% kusvika 100% yehuwandu hwezuva nezuva hwevhitamini.
Tafura yemavhitamini mumiriwo nemichero:
Product zita | vhitamini A | Vitamin B1 | Vitamin B2 | vhitamini C | vhitamini E | Vhitamini PP |
Apricot | 267 mcg | 0.03 mg | 0.06 mg | 10 mg | 1.1 mg | 0.8 mg |
Kuchengetedza | 7 mcg | 0.06 mg | 0.13 mg | 10 mg | 0 mg | 1.7 mg |
Makumi nemashanu | 167 mcg | 0.02 mg | 0.04 mg | 23 mg | 0.4 mg | 0.2 mg |
Plum | 27 mcg | 0.02 mg | 0.03 mg | 13 mg | 0.3 mg | 0.5 mg |
chihenge | 7 mcg | 0.08 mg | 0.03 mg | 20 mg | 0.1 mg | 0.3 mg |
Orenji | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
Watermelon | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Basil (girini) | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
Birplant | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
bhanana | 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 |
Mazambiringa | 5 mag | 0.05 mg | 0.02 mg | 6 mg | 0.4 mg | 0.3 mg |
Cherry | 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 mag | 0.04 mg | 0.01 mg | 4 mg | 0.4 mg | 0.5 mg |
bhuratifuru | 3 mg | 0.05 mg | 0.03 mg | 45 mg | 0.3 mg | 0.3 mg |
kotopeya | 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 |
nwiwa | 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 |
Strawberries | 5 mag | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
akawoma | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
Ginger (mudzi) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
Maonde | 13 mcg | 0.07 mg | 0.09 mg | 0 mg | 0.3 mg | 1.2 mg |
Zucchini | 5 mag | 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 |
Broccoli | 386 mcg | 0.07 mg | 0.12 mg | 0.8 mg | 1.1 mg | |
Brussels inomera | 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, tsvuku, | 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 |
Savoy makabheji | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
Koliflower | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
matapiri | 3 mg | 0.12 mg | 0.07 mg | 20 mg | 0.1 mg | 1.8 mg |
kiwi | 15 mag | 0.02 mg | 0.04 mg | 0.3 mg | 0.5 mg | |
Cilantro (girini) | 337 mag | 0.07 mg | 0.16 mg | 27 mg | 2.5 mg | 1.1 mg |
Cranberry | 0 mcg | 0.02 mg | 0.02 mg | 15 mg | 1 mg | 0.3 mg |
Cress (magidhi) | 346 mag | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
gooseberry | 33 mcg | 0.01 mg | 0.02 mg | 30 mg | 0.5 mg | 0.4 mg |
Maapurikoti akaomeswa | 583 mag | 0.1 mg | 0.2 mg | 4 mg | 5.5 mg | 3.9 mg |
ndimu | 2 mg | 0.04 mg | 0.02 mg | 40 mg | 0.2 mg | 0.2 mg |
Dandelion mashizha (magidhi) | 508 mag | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Burdock (mudzi) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
Green hanyanisi (chinyoreso) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
Leek | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
Onion | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Raspberry | 33 mcg | 0.02 mg | 0.05 mg | 25 mg | 0.6 mg | 0.7 mg |
Mango | 54 mcg | 0.03 mg | 0.04 mg | 36 mg | 0.9 mg | 0.7 mg |
Mandarin | 7 mcg | 0.08 mg | 0.03 mg | 38 mg | 0.1 mg | 0.3 mg |
Nguruve chena (girini) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
Karoti | 0.06 mg | 0.07 mg | 5 mg | 0.4 mg | 1.1 mg | |
cloudberry | 150 mcg | 0.06 mg | 0.07 mg | 29 mg | 1.5 mg | 0.5 mg |
Seaweed | 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 |
Gungwa buckthorn | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
Cucumber | 10 mag | 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 |
Kure | 181 mcg | 0.02 mg | 0.21 mg | 26.6 mg | 0 mg | 4.9 mg |
Sweet pepper (ChiBulgaria) | 250 mcg | 0.08 mg | 0.09 mg | 0.7 mg | 1 mg | |
pichisi | 83 mcg | 0.04 mg | 0.08 mg | 10 mg | 1.1 mg | 0.8 mg |
Parsley (girini) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
Grapefruit | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
Tomato (tomato) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Rhubarb (magirini) | 10 mag | 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 mutsvuku | 0.05 mg | 0.02 mg | 1.4 mg | 0.7 mg | ||
aronia | 200 mcg | 0.01 mg | 0.02 mg | 15 mg | 1.5 mg | 0.6 mg |
Lettuce (magidhi) | 292 mag | 0.03 mg | 0.08 mg | 15 mg | 0.7 mg | 0.9 mg |
Beet | 2 mg | 0.02 mg | 0.04 mg | 10 mg | 0.1 mg | 0.4 mg |
Celery (girini) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Celery (mudzi) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
dhureni | 17 mcg | 0.06 mg | 0.04 mg | 10 mg | 0.6 mg | 0.7 mg |
White currants | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
Tsvuku currants | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
Dema currants | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
Asparagus (girini) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
Jerusarema artichoke | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
Pumpkin | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Dill (magidhi) | 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 |
misi | 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 |
Cherry | 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 |
plums | 10 mag | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
Garlic | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
briar | 434 mag | 0.05 mg | 0.13 mg | 1.7 mg | 0.7 mg | |
Sipinachi (magidhi) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
Sorrel (magidhi) | 417 mag | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
Apples | 5 mag | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
Sezvinoratidzwa netafura, yakawanda mumichero, miriwo uye michero ine vhitamini C uye A (mu beta carotene). Mamwe mashoko pamusoro pevhitamini yega yega, maitiro ekushandiswa, uye zvirimo muzvigadzirwa zvakasiyana zvinogona kuverengwa: vhitamini A, vhitamini C, vhitamini B1, vhitamini B2, vhitamini E.