Mundarija
Ushbu jadvallarda o'rtacha kunlik B4 vitaminiga bo'lgan ehtiyoj 500 mg ni tashkil qiladi. "Kundalik ehtiyojning foizlari" ustunida 100 gramm mahsulotning necha foizi insonning B4 vitaminiga (xolin) bo'lgan kunlik ehtiyojini qondirishini ko'rsatadi.
B4 VITAMINIDA OLIY OVQATLAR:
| Mahsulot nomi | 4 grammdagi B100 vitamini | Kundalik ehtiyojning ulushi |
| Tuxum kukuni | 900 mg | 180% |
| Tuxum sarig'i | 800 mg | 160% |
| Bedana tuxumi | 507 mg | 101% |
| Soya (don) | 270 mg | 54% |
| Tovuq tuxumi | 251 mg | 50% |
| Go'sht (Turkiya) | 139 mg | 28% |
| Smetana 20% | 124 mg | 25% |
| Smetana 30% | 124 mg | 25% |
| Go'sht (broyler tovuqlari) | 118 mg | 24% |
| Sut yog'sizlandi | 110 mg | 22% |
| Yulaf (don) | 110 mg | 22% |
| Arpa (don) | 110 mg | 22% |
| Go'shti Qizil baliq | 94.6 mg | 19% |
| Optik ko'zoynaklar | 94 mg | 19% |
| Bug'doy (don, qattiq nav) | 94 mg | 19% |
| Bug'doy yormasi | 90 mg | 18% |
| Go'sht (qo'zichoq) | 90 mg | 18% |
| Bug'doy (don, yumshoq nav) | 90 mg | 18% |
| Bug'doy uni 2-nav | 86 mg | 17% |
| Guruch (don) | 85 mg | 17% |
| Sut kukuni 25% | 81 mg | 16% |
| Un fon rasmi | 80 mg | 16% |
| Rays | 78 mg | 16% |
| 1 navli bug'doy uni | 76 mg | 15% |
| Go'sht (tovuq) | 76 mg | 15% |
| Go'sht (cho'chqa go'shti) | 75 mg | 15% |
| Bug'doy kepagi | 74.4 mg | 15% |
| Go'sht (mol go'shti) | 70 mg | 14% |
| Sichqoncha oriq | 65 mg | 13% |
| Qarag'ay yong'oqlari | 55.8 mg | 11% |
| Kungaboqar urug'lari (kungaboqar urug'lari) | 55.1 mg | 11% |
| Karabuğday unu | 54.2 mg | 11% |
| Yerfan | 52.5 mg | 11% |
| 1 nav unidan makaron | 52.5 mg | 11% |
| V / s unidan tayyorlangan makaron | 52.5 mg | 11% |
| bodom | 52.1 mg | 10% |
| Un | 52 mg | 10% |
| Yashil no'xat (yangi) | 50 mg | 10% |
To'liq mahsulot ro'yxatini ko'ring
| Krem 20% | 47.6 mg | 10% |
| Pishloq 18% (qalin) | 46.7 mg | 9% |
| Tvorog 9% (qalin) | 46.7 mg | 9% |
| Findiq | 45.6 mg | 9% |
| Gulkaram | 45.2 mg | 9% |
| 1% qatiq | 43 mg | 9% |
| Kefir 2.5% | 43 mg | 9% |
| Kefir 3.2% | 43 mg | 9% |
| Kam yog'li kefir | 43 mg | 9% |
| Yogurt 2.5% | 43 mg | 9% |
| Yogurt 1.5% | 40 mg | 8% |
| Yogurt 3,2% | 40 mg | 8% |
| Tvorog 5% | 40 mg | 8% |
| Krem 25% | 39.3 mg | 8% |
| Tuxum oqsili | 39 mg | 8% |
| Asidofil suti 1% | 38 mg | 8% |
| Asidofil 3,2% | 38 mg | 8% |
| Asidofil 3.2% gacha shirin | 38 mg | 8% |
| Asidofil kam yog'li | 38 mg | 8% |
| Dandelion barglari (ko'katlar) | 35.3 mg | 7% |
| Yulaf kepagi | 32.2 mg | 6% |
| Shakar bilan quyultirilgan sut 8,5% | 30 mg | 6% |
| Zanjabil (ildiz) | 28.8 mg | 6% |
| Tvorogning massasi 16.5% yog ' | 23.6 mg | 5% |
| Sut 1,5% | 23.6 mg | 5% |
| Sut 2,5% | 23.6 mg | 5% |
| Sut 3.2% | 23.6 mg | 5% |
| Sut 3,5% | 23.6 mg | 5% |
| Krem kukuni 42% | 23.6 mg | 5% |
| Koumiss (Mare sutidan) | 23.5 mg | 5% |
| Sarimsoq piyoz | 23.2 mg | 5% |
B4 vitamini sut va tuxum mahsulotlarida mavjud:
| Mahsulot nomi | 4 grammdagi B100 vitamini | Kundalik ehtiyojning ulushi |
| Asidofil suti 1% | 38 mg | 8% |
| Asidofil 3,2% | 38 mg | 8% |
| Asidofil 3.2% gacha shirin | 38 mg | 8% |
| Asidofil kam yog'li | 38 mg | 8% |
| Tuxum oqsili | 39 mg | 8% |
| Tuxum sarig'i | 800 mg | 160% |
| Yogurt 1.5% | 40 mg | 8% |
| Yogurt 3,2% | 40 mg | 8% |
| 1% qatiq | 43 mg | 9% |
| Kefir 2.5% | 43 mg | 9% |
| Kefir 3.2% | 43 mg | 9% |
| Kam yog'li kefir | 43 mg | 9% |
| Koumiss (Mare sutidan) | 23.5 mg | 5% |
| Tvorogning massasi 16.5% yog ' | 23.6 mg | 5% |
| Sut 1,5% | 23.6 mg | 5% |
| Sut 2,5% | 23.6 mg | 5% |
| Sut 3.2% | 23.6 mg | 5% |
| Sut 3,5% | 23.6 mg | 5% |
| Echki suti | 16 mg | 3% |
| Shakar bilan quyultirilgan sut 8,5% | 30 mg | 6% |
| Sut kukuni 25% | 81 mg | 16% |
| Sut yog'sizlandi | 110 mg | 22% |
| Muzqaymoq sunde | 9.1 mg | 2% |
| Yogurt 2.5% | 43 mg | 9% |
| Krem 20% | 47.6 mg | 10% |
| Krem 25% | 39.3 mg | 8% |
| Krem kukuni 42% | 23.6 mg | 5% |
| Smetana 20% | 124 mg | 25% |
| Smetana 30% | 124 mg | 25% |
| Parmesan pishloq | 15.4 mg | 3% |
| Gouda pishloq | 15.4 mg | 3% |
| Pishloq 18% (qalin) | 46.7 mg | 9% |
| Tvorog 5% | 40 mg | 8% |
| Tvorog 9% (qalin) | 46.7 mg | 9% |
| Tuxum kukuni | 900 mg | 180% |
| Tovuq tuxumi | 251 mg | 50% |
| Bedana tuxumi | 507 mg | 101% |
Baliq va dengiz maxsulotlarida B4 vitamini:
| Mahsulot nomi | 4 grammdagi B100 vitamini | Kundalik ehtiyojning ulushi |
| Go'shti Qizil baliq | 94.6 mg | 19% |
| Sichqoncha oriq | 65 mg | 13% |
Yorma, don mahsulotlari va dukkaklilarda B4 vitamini:
| Mahsulot nomi | 4 grammdagi B100 vitamini | Kundalik ehtiyojning ulushi |
| Yashil no'xat (yangi) | 50 mg | 10% |
| Optik ko'zoynaklar | 94 mg | 19% |
| Bug'doy yormasi | 90 mg | 18% |
| Rays | 78 mg | 16% |
| 1 nav unidan makaron | 52.5 mg | 11% |
| V / s unidan tayyorlangan makaron | 52.5 mg | 11% |
| Karabuğday unu | 54.2 mg | 11% |
| 1 navli bug'doy uni | 76 mg | 15% |
| Bug'doy uni 2-nav | 86 mg | 17% |
| Un | 52 mg | 10% |
| Un fon rasmi | 80 mg | 16% |
| Yulaf (don) | 110 mg | 22% |
| Yulaf kepagi | 32.2 mg | 6% |
| Bug'doy kepagi | 74.4 mg | 15% |
| Bug'doy (don, yumshoq nav) | 90 mg | 18% |
| Bug'doy (don, qattiq nav) | 94 mg | 19% |
| Guruch (don) | 85 mg | 17% |
| Soya (don) | 270 mg | 54% |
| Arpa (don) | 110 mg | 22% |
Yong'oq va urug'lardagi vitamin B4:
| Mahsulot nomi | 4 grammdagi B100 vitamini | Kundalik ehtiyojning ulushi |
| Yerfan | 52.5 mg | 11% |
| Qarag'ay yong'oqlari | 55.8 mg | 11% |
| bodom | 52.1 mg | 10% |
| Kungaboqar urug'lari (kungaboqar urug'lari) | 55.1 mg | 11% |
| Findiq | 45.6 mg | 9% |
Meva, sabzavot, quritilgan mevalarda B4 vitamini:
| Mahsulot nomi | 4 grammdagi B100 vitamini | Kundalik ehtiyojning ulushi |
| Avokado | 14.2 mg | 3% |
| Rayhon (yashil) | 11.4 mg | 2% |
| Zanjabil (ildiz) | 28.8 mg | 6% |
| Karam | 10.7 mg | 2% |
| Karam | 7.6 mg | 2% |
| Gulkaram | 45.2 mg | 9% |
| Cilantro (yashil) | 12.8 mg | 3% |
| Cress (ko'katlar) | 19.5 mg | 4% |
| Dandelion barglari (ko'katlar) | 35.3 mg | 7% |
| Yashil piyoz (qalam) | 4.6 mg | 1% |
| Bodring | 6 mg | 1% |
| Shirin qalampir (bolgar) | 7.7 mg | 2% |
| Petrushka (yashil) | 12.8 mg | 3% |
| Pomidor (pomidor) | 6.7 mg | 1% |
| Salat (ko'katlar) | 13.4 mg | 3% |
| Selderey (ildiz) | 9 mg | 2% |
| olxo'ri | 10.1 mg | 2% |
| Sarimsoq piyoz | 23.2 mg | 5% |
| Ismaloq (ko'katlar) | 18 mg | 4% |