Mundarija
- A VITAMINIDA OLIY OVQATLAR:
- To'liq mahsulot ro'yxatini ko'ring
- Sut mahsulotlarida a vitamini:
- Tuxum va tuxum mahsulotlarida A vitamini:
- Go'sht, baliq, dengiz maxsulotlarida a vitamini:
- Meva, quritilgan mevalar va mevalar tarkibidagi A vitamini:
- Sabzavot va ko'katlarda A vitamini:
- Tayyor ovqat va qandolatchilik tarkibidagi vitamin miqdori:
Retinol ekvivalenti - A vitamini, Retinol (A vitamini) va beta-karotin (provitamin A) ning yog'da eruvchan kompleksi dozalarini o'lchash qulayligi uchun qabul qilingan standart. Oziq-ovqat mahsulotidagi Retinol miqdorini va organizmda beta karotindan hosil bo'lgan Retinolni (Retinol 1mkk teng 6mkk beta-karotin) hisobga oling. Ushbu jadvallarda A vitaminiga o'rtacha kunlik ehtiyoj 1,000 mikrogramdan qabul qilingan. "Kundalik ehtiyojning foizlari" ustunida 100 gramm mahsulotning necha foizi insonning A vitaminiga bo'lgan kunlik ehtiyojini qondirishini ko'rsatadi.
A VITAMINIDA OLIY OVQATLAR:
| Mahsulot nomi | 100 g tarkibidagi A vitamini | Kundalik ehtiyojning ulushi |
| Baliq yog'i (cod jigari) | 25000 igg | 2500% |
| Mol go'shti jigari | 8367 mkg | 837% |
| Sabzi | 2000 mkg | 200% |
| Rowan qizil | 1500 mkg | 150% |
| Akne | 1200 mikrogram | 120% |
| Petrushka (yashil) | 950 mkg | 95% |
| Tuxum kukuni | 950 mkg | 95% |
| Tuxum sarig'i | 925 igg | 93% |
| Selderey (yashil) | 750 mkg | 75% |
| Dereotu (ko'katlar) | 750 mkg | 75% |
| Ismaloq (ko'katlar) | 750 mkg | 75% |
| Eritilgan sariyog ' | 667 mkg | 67% |
| Yog 'shirin-qaymoqli tuzsiz | 653 igg | 65% |
| Quritilgan o'rik | 583 igg | 58% |
| O'riklar | 583 igg | 58% |
| Ikra qora taneli | 550 mkg | 55% |
| Dandelion barglari (ko'katlar) | 508 igg | 51% |
| Bedana tuxumi | 483 mkg | 48% |
| Ikra qizil ikra | 450 mkg | 45% |
| yog ' | 450 mkg | 45% |
| briar | 434 igg | 43% |
| Sorrel (ko'katlar) | 417 igg | 42% |
| Brokkoli | 386 mkg | 39% |
| Krem kukuni 42% | 377 igg | 38% |
| Sabzi sharbati | 350 mkg | 35% |
| Cress (ko'katlar) | 346 igg | 35% |
| Cilantro (yashil) | 337 igg | 34% |
| Yashil piyoz (qalam) | 333 mkg | 33% |
| Ko'k piyoz | 333 mkg | 33% |
| "Kamembert" pishloq | 303 igg | 30% |
| Shveytsariya pishloq 50% | 300 mkg | 30% |
| Salat (ko'katlar) | 292 igg | 29% |
| "Rossiya" pishloqi 50% | 288 igg | 29% |
| "Rokfor" pishloqi 50% | 278 igg | 28% |
| Pishloq choyi 50% | 277 mkg | 28% |
| 35% qaymoq | 270 mkg | 27% |
| O'rik | 267 mkg | 27% |
| Rayhon (yashil) | 264 mkg | 26% |
| Tovuq tuxumi | 260 mkg | 26% |
| "Poshehonskiy" pishloqi 45% | 258 igg | 26% |
| Smetana 30% | 255 mkg | 26% |
| Dengiz po'stlog'i | 250 mkg | 25% |
| Shirin qalampir (bolgar) | 250 mkg | 25% |
| Qovoq | 250 mkg | 25% |
To'liq mahsulot ro'yxatini ko'ring
| Buyrak mol go'shti | 242 igg | 24% |
| "Gollandskiy" pishloqi 45% | 238 igg | 24% |
| "Adigeyskiy" pishloq | 222 mkg | 22% |
| O'rik sharbati | 217 igg | 22% |
| Parmesan pishloq | 207 igg | 21% |
| aroniya | 200 mkg | 20% |
| Persimmon | 200 mkg | 20% |
| Smetana 25% | 183 igg | 18% |
| Qisqa pishiriqli qaymoq | 182 igg | 18% |
| Fern | 181 mkg | 18% |
| Pishloq (sigir sutidan) | 180 mkg | 18% |
| Qandolat kremidan tayyorlangan krem (kolba) | 174 igg | 17% |
| Janob | 167 mkg | 17% |
| Shaftoli quritilgan | 167 mkg | 17% |
| Gouda pishloq | 165 mkg | 17% |
| "Ruscha" pishloq | 163 igg | 16% |
| Krem 20% | 160 mkg | 16% |
| Smetana 20% | 160 mkg | 16% |
| Krem 25% | 158 mikrogram | 16% |
| bulutli | 150 mkg | 15% |
| "Kolbasa" pishloq | 150 mkg | 15% |
| Sut kukuni 25% | 147 mkg | 15% |
| Chanterelle qo'ziqorinlari | 142 g | 14% |
| Quruq sut 15% | 133 mkg | 13% |
| Pomidor (pomidor) | 133 mkg | 13% |
| Yog 'pishiriqlari | 132 mkg | 13% |
| "Suluguni" pishloq | 128 igg | 13% |
| Feta pishloq | 125 mkg | 13% |
| Shakar bilan quyultirilgan qaymoq 19% | 120 mkg | 12% |
| Pishloq 18% (qalin) | 110 mkg | 11% |
| Smetana 15% | 107 igg | 11% |
| Paltus | 100 mkg | 10% |
| Muzqaymoq | 94 mkg | 9% |
| 27.7% yog 'tarkibidagi sirlangan tvorog | 88 mkg | 9% |
| ustritsa | 85 mkg | 9% |
| Shaftoli | 83 mkg | 8% |
| Qushqo'nmas (yashil) | 83 mkg | 8% |
| Go'sht (tovuq) | 72 mkg | 7% |
| Proteinli krem bilan shimgichni pirojnoe | 69 ICG | 7% |
| Yashil no'xat (yangi) | 67 mkg | 7% |
| Qovun | 67 mkg | 7% |
| Fasol (baklagiller) | 67 mkg | 7% |
| Krem 10% | 65 mkg | 7% |
| Smetana 10% | 65 mkg | 7% |
| Pishloq 11% | 65 mkg | 7% |
| Muzqaymoq sunde | 62 mkg | 6% |
| Sprat Kaspiy | 60 mkg | 6% |
| Midiya | 60 mkg | 6% |
| Sturgeon | 60 mkg | 6% |
| Echki suti | 57 mkg | 6% |
| Tvorog 9% (qalin) | 55 mkg | 6% |
Sut mahsulotlarida a vitamini:
| Mahsulot nomi | 100 g tarkibidagi A vitamini | Kundalik ehtiyojning ulushi |
| Asidofil 3,2% | 22 mkg | 2% |
| Asidofil 3.2% gacha shirin | 22 mkg | 2% |
| Pishloq (sigir sutidan) | 180 mkg | 18% |
| Varenets - 2.5% | 22 mkg | 2% |
| Yogurt 1.5% | 10 igg | 1% |
| Yogurt 1.5% meva | 10 igg | 1% |
| Yogurt 3,2% | 22 mkg | 2% |
| Yogurt 3,2% shirin | 22 mkg | 2% |
| Yogurt 6% | 33 mkg | 3% |
| Yogurt 6% shirin | 33 mkg | 3% |
| Kefir 2.5% | 22 mkg | 2% |
| Kefir 3.2% | 22 mkg | 2% |
| Koumiss (Mare sutidan) | 32 mkg | 3% |
| Tvorogning massasi 16.5% yog ' | 50 mkg | 5% |
| Sut 1,5% | 10 igg | 1% |
| Sut 2,5% | 22 mkg | 2% |
| Sut 3.2% | 22 mkg | 2% |
| Sut 3,5% | 33 mkg | 3% |
| Echki suti | 57 mkg | 6% |
| Shakar bilan quyultirilgan sut 5% | 28 mkg | 3% |
| Shakar bilan quyultirilgan sut 8,5% | 47 mkg | 5% |
| Quruq sut 15% | 133 mkg | 13% |
| Sut kukuni 25% | 147 mkg | 15% |
| Muzqaymoq | 94 mkg | 9% |
| Muzqaymoq sunde | 62 mkg | 6% |
| Yogurt 2.5% | 22 mkg | 2% |
| Yogurt 3,2% | 22 mkg | 2% |
| Ryazhenka 2,5% | 22 mkg | 2% |
| Ryazhenka 4% | 33 mkg | 3% |
| Fermentlangan pishirilgan sut 6% | 43 mkg | 4% |
| Krem 10% | 65 mkg | 7% |
| Krem 20% | 160 mkg | 16% |
| Krem 25% | 158 mikrogram | 16% |
| 35% qaymoq | 270 mkg | 27% |
| Krem 8% | 52 mkg | 5% |
| Shakar bilan quyultirilgan qaymoq 19% | 120 mkg | 12% |
| Krem kukuni 42% | 377 igg | 38% |
| Smetana 10% | 65 mkg | 7% |
| Smetana 15% | 107 igg | 11% |
| Smetana 20% | 160 mkg | 16% |
| Smetana 25% | 183 igg | 18% |
| Smetana 30% | 255 mkg | 26% |
| "Adigeyskiy" pishloq | 222 mkg | 22% |
| "Gollandskiy" pishloqi 45% | 238 igg | 24% |
| "Kamembert" pishloq | 303 igg | 30% |
| Parmesan pishloq | 207 igg | 21% |
| "Poshehonskiy" pishloqi 45% | 258 igg | 26% |
| "Rokfor" pishloqi 50% | 278 igg | 28% |
| "Rossiya" pishloqi 50% | 288 igg | 29% |
| "Suluguni" pishloq | 128 igg | 13% |
| Feta pishloq | 125 mkg | 13% |
| Pishloq choyi 50% | 277 mkg | 28% |
| Shveytsariya pishloq 50% | 300 mkg | 30% |
| Gouda pishloq | 165 mkg | 17% |
| "Kolbasa" pishloq | 150 mkg | 15% |
| "Ruscha" pishloq | 163 igg | 16% |
| 27.7% yog 'tarkibidagi sirlangan tvorog | 88 mkg | 9% |
| Pishloq 11% | 65 mkg | 7% |
| Pishloq 18% (qalin) | 110 mkg | 11% |
| Pishloq 2% | 10 igg | 1% |
| Tvorog 4% | 31 mkg | 3% |
| Tvorog 5% | 33 mkg | 3% |
| Tvorog 9% (qalin) | 55 mkg | 6% |
Tuxum va tuxum mahsulotlarida A vitamini:
| Mahsulot nomi | 100 g tarkibidagi A vitamini | Kundalik ehtiyojning ulushi |
| Tuxum sarig'i | 925 igg | 93% |
| Tuxum kukuni | 950 mkg | 95% |
| Tovuq tuxumi | 260 mkg | 26% |
| Bedana tuxumi | 483 mkg | 48% |
Go'sht, baliq, dengiz maxsulotlarida a vitamini:
| Mahsulot nomi | 100 g tarkibidagi A vitamini | Kundalik ehtiyojning ulushi |
| Roach | 20 mg | 2% |
| Go'shti Qizil baliq | 30 igg | 3% |
| Ikra qizil ikra | 450 mkg | 45% |
| Pollock ROE | 40 mg | 4% |
| Ikra qora taneli | 550 mkg | 55% |
| Qalqonbaliq | 15 igg | 2% |
| Yigit | 40 mg | 4% |
| Boltiq bo'yi | 40 mg | 4% |
| Sprat Kaspiy | 60 mkg | 6% |
| Mayda qisqichbaqa | 10 igg | 1% |
| Qaymoq | 30 igg | 3% |
| Ikra Atlantika (qizil ikra) | 40 mg | 4% |
| Midiya | 60 mkg | 6% |
| Pollock | 10 igg | 1% |
| Kapelin | 50 mkg | 5% |
| Go'sht (Turkiya) | 10 igg | 1% |
| Go'sht (quyon) | 10 igg | 1% |
| Go'sht (tovuq) | 72 mkg | 7% |
| Go'sht (broyler tovuqlari) | 40 mg | 4% |
| kodi | 15 igg | 2% |
| Grouper | 40 mg | 4% |
| Perch daryosi | 10 igg | 1% |
| Sturgeon | 60 mkg | 6% |
| Paltus | 100 mkg | 10% |
| Mol go'shti jigari | 8367 mkg | 837% |
| Xadok | 10 igg | 1% |
| Buyrak mol go'shti | 242 igg | 24% |
| Saraton daryosi | 15 igg | 2% |
| Baliq yog'i (cod jigari) | 25000 igg | 2500% |
| Karp | 10 igg | 1% |
| Seld | 30 igg | 3% |
| Yog 'moyi | 30 igg | 3% |
| Sichqoncha oriq | 10 igg | 1% |
| Ringa srednebelaya | 20 mg | 2% |
| Skumbriya | 10 igg | 1% |
| so'mlik | 10 igg | 1% |
| Skumbriya | 10 igg | 1% |
| sudak | 10 igg | 1% |
| kodi | 10 igg | 1% |
| tunets baliq | 20 mg | 2% |
| Akne | 1200 mikrogram | 120% |
| ustritsa | 85 mkg | 9% |
| Orqa | 10 igg | 1% |
| Pike | 10 igg | 1% |
Meva, quritilgan mevalar va mevalar tarkibidagi A vitamini:
| Mahsulot nomi | 100 g tarkibidagi A vitamini | Kundalik ehtiyojning ulushi |
| O'rik | 267 mkg | 27% |
| Janob | 167 mkg | 17% |
| Olxo'ri | 27 mkg | 3% |
| Tarvuz | 17 mkg | 2% |
| Banan | 20 mg | 2% |
| gilos | 17 mkg | 2% |
| Qovun | 67 mkg | 7% |
| BlackBerry | 17 mkg | 2% |
| Anjir quritilgan | 13 mkg | 1% |
| kivi | 15 igg | 2% |
| Krijovnik | 33 mkg | 3% |
| Quritilgan o'rik | 583 igg | 58% |
| Malina | 33 mkg | 3% |
| Mango | 54 mkg | 5% |
| bulutli | 150 mkg | 15% |
| Nektarin | 17 mkg | 2% |
| Dengiz po'stlog'i | 250 mkg | 25% |
| Papaya | 47 mkg | 5% |
| Shaftoli | 83 mkg | 8% |
| Shaftoli quritilgan | 167 mkg | 17% |
| Rowan qizil | 1500 mkg | 150% |
| aroniya | 200 mkg | 20% |
| Drenaj | 17 mkg | 2% |
| Qizil smorodina | 33 mkg | 3% |
| Qora smorodina | 17 mkg | 2% |
| O'riklar | 583 igg | 58% |
| Persimmon | 200 mkg | 20% |
| gilos | 25 mkg | 3% |
| olxo'ri | 10 igg | 1% |
| briar | 434 igg | 43% |
Sabzavot va ko'katlarda A vitamini:
| Mahsulot nomi | 100 g tarkibidagi A vitamini | Kundalik ehtiyojning ulushi |
| Rayhon (yashil) | 264 mkg | 26% |
| Brokkoli | 386 mkg | 39% |
| Bryussel gullari | 50 mkg | 5% |
| Kohlribi | 17 mkg | 2% |
| Hammayoqni, qizil, | 17 mkg | 2% |
| Karam | 16 mg | 2% |
| Cilantro (yashil) | 337 igg | 34% |
| Cress (ko'katlar) | 346 igg | 35% |
| Dandelion barglari (ko'katlar) | 508 igg | 51% |
| Yashil piyoz (qalam) | 333 mkg | 33% |
| Ko'k piyoz | 333 mkg | 33% |
| Sabzi | 2000 mkg | 200% |
| Bodring | 10 igg | 1% |
| Fern | 181 mkg | 18% |
| Shirin qalampir (bolgar) | 250 mkg | 25% |
| Petrushka (yashil) | 950 mkg | 95% |
| Pomidor (pomidor) | 133 mkg | 13% |
| Rubar (ko'katlar) | 10 igg | 1% |
| Qaytib keladiganlar | 17 mkg | 2% |
| Salat (ko'katlar) | 292 igg | 29% |
| Selderey (yashil) | 750 mkg | 75% |
| Qushqo'nmas (yashil) | 83 mkg | 8% |
| Qovoq | 250 mkg | 25% |
| Dereotu (ko'katlar) | 750 mkg | 75% |
| Ismaloq (ko'katlar) | 750 mkg | 75% |
| Sorrel (ko'katlar) | 417 igg | 42% |
Tayyor ovqat va qandolatchilik tarkibidagi vitamin miqdori:
| Taomning nomi | 100 g tarkibidagi A vitamini | Kundalik ehtiyojning ulushi |
| Cod jigari (konserva) | 4400 igg | 440% |
| Sabzavotli güveç | 2060 igg | 206% |
| Sabzi qaynatilgan | 2002 mkg | 200% |
| Kletletlar sabzi | 1920 igg | 192% |
| Sabzavotlar bilan to'ldirilgan qalampir | 603 igg | 60% |
| Sabzi sho'rva pyuresi | 585 igg | 59% |
| Sabzi bilan pishloqli pishiriqlar | 478 ug | 48% |
| Cod güveç | 355 igg | 36% |
| Sabzavotli ragut | 353 igg | 35% |
| Omlet | 300 mkg | 30% |
| Yashil piyozdan tayyorlangan salat | 300 mkg | 30% |
| Tomat pastasi | 300 mkg | 30% |
| Zrazy kartoshka | 287 igg | 29% |
| Ismaloq sho'rva pyuresi | 287 igg | 29% |
| Qovoq qovurilgan | 282 mkg | 28% |
| Tuxum mayonez | 280 igg | 28% |
| Qovoq qaynatildi | 273 igg | 27% |
| To'ldirilgan sabzavot | 265 mkg | 27% |
| Kek pufi | 238 igg | 24% |
| Qovurilgan tuxum | 230 mkg | 23% |
| Qovoq yormasi | 212 mkg | 21% |
| Qovoq kreplari | 210 igg | 21% |
| Piyoz va sariyog 'bilan tuzlangan sprat | 193 igg | 19% |
| Qisqa pishiriqli qaymoq | 182 igg | 18% |
| Yangi pomidor salatasi | 178 igg | 18% |
| Qandolat kremidan tayyorlangan krem (kolba) | 174 igg | 17% |
| Qovoq pudingi | 172 mkg | 17% |
| Proteinli qaymoq bilan pirojnoe | 158 mikrogram | 16% |
| Qovoq pyuresi | 158 mikrogram | 16% |
| Baqlajon ikra (konservalangan) | 153 igg | 15% |
| Qovoq ikra (konservalangan) | 153 igg | 15% |
| Qovoq marinadlangan | 135 mkg | 14% |
| Shirin qalampir bilan yangi pomidor salatasi | 133 mkg | 13% |
| Yog 'pishiriqlari | 132 mkg | 13% |
| Yog 'pishiriqlari | 132 mkg | 13% |
| Qushqo'nmas bilan sho'rva | 132 mkg | 13% |
| Krem bilan havo keki | 129 mkg | 13% |
| Qovoq pudingi | 122 igg | 12% |
| Yangi pomidor va bodringdan tayyorlangan salat | 122 igg | 12% |
| Gulkaram salatasi | 110 mkg | 11% |
| Bodom keki | 110 mkg | 11% |
| Beetroot sho'rva sovuq | 107 igg | 11% |
| Oq karamdan tayyorlangan salat | 92 mkg | 9% |
| Turpli salat | 85 mkg | 9% |
| sho'rva | 73 g | 7% |
| Borsch yangi karam va kartoshka | 73 g | 7% |
| Kartoshka sho'rva | 73 g | 7% |
| Cookies uzun | 72 mkg | 7% |
| Guruch sho'rva | 72 mkg | 7% |
| Tuzlangan karam sho'rvasi | 70 mkg | 7% |
| Karam sho'rva | 70 mkg | 7% |
| Proteinli krem bilan shimgichni pirojnoe | 69 ICG | 7% |
| Pechene | 68 mkg | 7% |
| Uyda tayyorlangan tuzlangan bodring | 68 mkg | 7% |
| Kaloriya miqdori yuqori bulka | 61 ICG | 6% |
| Catfish qaynatildi | 58 mkg | 6% |
| Qo'ziqorinli sho'rva arpa | 58 mkg | 6% |
| Qovurilgan baliq | 56 mkg | 6% |
| Sho'rva loviya | 56 mkg | 6% |
| Guruch pudingi | 53 mkg | 5% |
| Hammayoqni pishirishi | 52 mkg | 5% |
| Jom o'rik | 50 mkg | 5% |
| Yashil no'xat (konserva) | 50 mkg | 5% |
| Ikra lavlagi | 50 mkg | 5% |
| Hammayoqni pishirilgan | 50 mkg | 5% |
Yuqoridagi jadvallardan ko'rinib turibdiki, A vitaminining ko'p qismi hayvonlarning jigarida (jami 4 gramm baliq yog'i vitaminga bo'lgan kunlik ehtiyojni ta'minlaydi) va sabzi tarkibida mavjud. Sabzi bilan bir qatorda o'simlik ovqatlaridan tog 'kulida (67 gramm kunlik ehtiyojni ta'minlaydi) va ko'katlarda - maydanoz, selderey, arpabodiyon, qushqo'nmas, ismaloqda juda yuqori karotenoid miqdori kuzatiladi. Hayvonot mahsulotlaridan tuxum sarig'i va sariyog'ini ajratib ko'rsatish kerak.