Sabzavot va mevalardagi vitaminlar (XNUMX-jadval)

Sabzavotlar va mevalar ro'yxatiga shuningdek, rezavorlar, quritilgan mevalar va bargli ko'katlar qo'shildi.

Jadvalda vitaminning o'rtacha kunlik stavkasidan oshib ketgan ta'kidlangan qiymatlar. Chizilgan vitaminning kunlik qiymatining 50% dan 100% gacha bo'lgan ajratilgan qiymatlari.

Sabzavot va mevalar tarkibidagi vitaminlar jadvali:

Mahsulot nomi	vitamin A	Vitamin B1	Vitamin B2	vitamin C	vitamin E	Vitamin PP
O'rik	267 mkg	0.03 mg	0.06 mg	10 mg	1.1 mg	0.8 mg
Avokado	7 mkg	0.06 mg	0.13 mg	10 mg	0 mg	1.7 mg
Janob	167 mkg	0.02 mg	0.04 mg	23 mg	0.4 mg	0.2 mg
Olxo'ri	27 mkg	0.02 mg	0.03 mg	13 mg	0.3 mg	0.5 mg
Ananas	7 mkg	0.08 mg	0.03 mg	20 mg	0.1 mg	0.3 mg
apelsin	8 mkg	0.04 mg	0.03 mg	60 mg	0.2 mg	0.3 mg
Tarvuz	17 mkg	0.04 mg	0.06 mg	7 mg	0.1 mg	0.3 mg
Rayhon (yashil)	264 mkg	0.03 mg	0.08 mg	18 mg	0.8 mg	0.9 mg
Baqlajon	3 mg	0.04 mg	0.05 mg	5 mg	0.1 mg	0.8 mg
Banan	20 mg	0.04 mg	0.05 mg	10 mg	0.4 mg	0.9 mg
Brusnika	8 mkg	0.01 mg	0.02 mg	15 mg	1 mg	0.3 mg
Rutabaga	8 mkg	0.05 mg	0.05 mg	30 mg	0.1 mg	1.1 mg
Uzum	5 igg	0.05 mg	0.02 mg	6 mg	0.4 mg	0.3 mg
gilos	17 mkg	0.03 mg	0.03 mg	15 mg	0.3 mg	0.5 mg
xun	0 mkg	0.01 mg	0.02 mg	20 mg	1.4 mg	0.4 mg
granat	5 igg	0.04 mg	0.01 mg	4 mg	0.4 mg	0.5 mg
Greypfrut	3 mg	0.05 mg	0.03 mg	45 mg	0.3 mg	0.3 mg
Nok	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
Qovun	67 mkg	0.04 mg	0.04 mg	20 mg	0.1 mg	0.5 mg
BlackBerry	17 mkg	0.01 mg	0.05 mg	15 mg	1.2 mg	0.6 mg
Qulupnay	5 igg	0.03 mg	0.05 mg	60 mg	0.5 mg	0.4 mg
Mayiz	6 mkg	0.15 mg	0.08 mg	0 mg	0.5 mg	0.6 mg
Zanjabil (ildiz)	0 mkg	0.02 mg	0.03 mg	5 mg	0.3 mg	0.7 mg
Shakl	13 mkg	0.07 mg	0.09 mg	0 mg	0.3 mg	1.2 mg
Qovoqcha	5 igg	0.03 mg	0.03 mg	15 mg	0.1 mg	0.7 mg
Karam	3 mg	0.03 mg	0.04 mg	45 mg	0.1 mg	0.9 mg
Brokkoli	386 mkg	0.07 mg	0.12 mg		0.8 mg	1.1 mg
Bryussel gullari	50 mkg	0.1 mg	0.2 mg		1 mg	1.5 mg
Sauerkraut	0 mkg	0.02 mg	0.02 mg	30 mg	0.1 mg	0.6 mg
Kohlribi	17 mkg	0.06 mg	0.05 mg	50 mg	0.2 mg	1.2 mg
Hammayoqni, qizil,	17 mkg	0.05 mg	0.05 mg	60 mg	0.1 mg	0.5 mg
Karam	16 mg	0.04 mg	0.05 mg	27 mg	0.1 mg	0.6 mg
Savoy karamlari	3 mg	0.04 mg	0.05 mg	5 mg	0 mg	0.8 mg
Gulkaram	3 mg	0.1 mg	0.1 mg		0.2 mg	1 mg
kartoshka	3 mg	0.12 mg	0.07 mg	20 mg	0.1 mg	1.8 mg
kivi	15 igg	0.02 mg	0.04 mg		0.3 mg	0.5 mg
Cilantro (yashil)	337 igg	0.07 mg	0.16 mg	27 mg	2.5 mg	1.1 mg
Klyukva	0 mkg	0.02 mg	0.02 mg	15 mg	1 mg	0.3 mg
Cress (ko'katlar)	346 igg	0.08 mg	0.26 mg	69 mg	0.7 mg	1 mg
Krijovnik	33 mkg	0.01 mg	0.02 mg	30 mg	0.5 mg	0.4 mg
Quritilgan o'rik	583 igg	0.1 mg	0.2 mg	4 mg	5.5 mg	3.9 mg
Limon	2 mg	0.04 mg	0.02 mg	40 mg	0.2 mg	0.2 mg
Dandelion barglari (ko'katlar)	508 igg	0.19 mg	0.26 mg	35 mg	3.4 mg	0.8 mg
Dulavratotu (ildiz)	0 mkg	0.01 mg	0.03 mg	3 mg	0.4 mg	0.3 mg
Yashil piyoz (qalam)	333 mkg	0.02 mg	0.1 mg	30 mg	1 mg	0.5 mg
Ko'k piyoz	333 mkg	0.1 mg	0.04 mg	35 mg	0.8 mg	0.8 mg
Piyoz	0 mkg	0.05 mg	0.02 mg	10 mg	0.2 mg	0.5 mg
Malina	33 mkg	0.02 mg	0.05 mg	25 mg	0.6 mg	0.7 mg
Mango	54 mkg	0.03 mg	0.04 mg	36 mg	0.9 mg	0.7 mg
mandarin	7 mkg	0.08 mg	0.03 mg	38 mg	0.1 mg	0.3 mg
Cho'chqa oq (yashil)	580 mkg	0.16 mg	0.44 mg		0 mg	1.2 mg
Sabzi		0.06 mg	0.07 mg	5 mg	0.4 mg	1.1 mg
bulutli	150 mkg	0.06 mg	0.07 mg	29 mg	1.5 mg	0.5 mg
Dengiz mahsulotlari	3 mg	0.04 mg	0.06 mg	2 mg	0 mg	0.5 mg
Nektarin	17 mkg	0.03 mg	0.03 mg	5.4 mg	0.8 mg	1.1 mg
Dengiz po'stlog'i	250 mkg	0.03 mg	0.05 mg		5 mg	0.5 mg
Bodring	10 igg	0.03 mg	0.04 mg	10 mg	0.1 mg	0.3 mg
Papaya	47 mkg	0.02 mg	0.03 mg	61 mg	0.3 mg	0.4 mg
Fern	181 mkg	0.02 mg	0.21 mg	26.6 mg	0 mg	4.9 mg
Shirin qalampir (bolgar)	250 mkg	0.08 mg	0.09 mg		0.7 mg	1 mg
Shaftoli	83 mkg	0.04 mg	0.08 mg	10 mg	1.1 mg	0.8 mg
Petrushka (yashil)	950 mkg	0.05 mg	0.05 mg		1.8 mg	1.6 mg
Greypfrut	0 mkg	0.03 mg	0.03 mg	61 mg	0 mg	0.2 mg
Pomidor (pomidor)	133 mkg	0.06 mg	0.04 mg	25 mg	0.7 mg	0.7 mg
Rubar (ko'katlar)	10 igg	0.01 mg	0.06 mg	10 mg	0.2 mg	0.2 mg
Radishes	0 mkg	0.01 mg	0.04 mg	25 mg	0.1 mg	0.3 mg
Qaytib keladiganlar	17 mkg	0.05 mg	0.04 mg	20 mg	0.1 mg	1.1 mg
Rowan qizil		0.05 mg	0.02 mg		1.4 mg	0.7 mg
aroniya	200 mkg	0.01 mg	0.02 mg	15 mg	1.5 mg	0.6 mg
Salat (ko'katlar)	292 igg	0.03 mg	0.08 mg	15 mg	0.7 mg	0.9 mg
Lavlagi	2 mg	0.02 mg	0.04 mg	10 mg	0.1 mg	0.4 mg
Selderey (yashil)	750 mkg	0.02 mg	0.1 mg	38 mg	0.5 mg	0.5 mg
Selderey (ildiz)	3 mg	0.03 mg	0.06 mg	8 mg	0.5 mg	1.2 mg
Drenaj	17 mkg	0.06 mg	0.04 mg	10 mg	0.6 mg	0.7 mg
Oq smorodina	7 mkg	0.01 mg	0.02 mg	40 mg	0.3 mg	0.3 mg
Qizil smorodina	33 mkg	0.01 mg	0.03 mg	25 mg	0.5 mg	0.3 mg
Qora smorodina	17 mkg	0.03 mg	0.04 mg		0.7 mg	0.4 mg
Qushqo'nmas (yashil)	83 mkg	0.1 mg	0.1 mg	20 mg	0.5 mg	1.4 mg
Quddus artishoki	2 mg	0.07 mg	0.06 mg	6 mg	0.2 mg	1.6 mg
Qovoq	250 mkg	0.05 mg	0.06 mg	8 mg	0.4 mg	0.7 mg
Dereotu (ko'katlar)	750 mkg	0.03 mg	0.1 mg		1.7 mg	1.4 mg
Feyxoa	0 mkg	0.01 mg	0.02 mg	33 mg	0.2 mg	0.3 mg
Xurmo	0 mkg	0.05 mg	0.05 mg	0 mg	0.3 mg	1.9 mg
Persimmon	200 mkg	0.02 mg	0.03 mg	15 mg	0.5 mg	0.3 mg
gilos	25 mkg	0.01 mg	0.01 mg	15 mg	0.3 mg	0.5 mg
xun	0 mkg	0.01 mg	0.02 mg	10 mg	1.4 mg	0.4 mg
olxo'ri	10 igg	0.02 mg	0.1 mg	3 mg	1.8 mg	1.7 mg
Sarimsoq piyoz	0 mkg	0.08 mg	0.08 mg	10 mg	0.3 mg	2.8 mg
briar	434 igg	0.05 mg	0.13 mg		1.7 mg	0.7 mg
Ismaloq (ko'katlar)	750 mkg	0.1 mg	0.25 mg	55 mg	2.5 mg	1.2 mg
Sorrel (ko'katlar)	417 igg	0.19 mg	0.1 mg	43 mg	2 mg	0.6 mg
Olmalar	5 igg	0.03 mg	0.02 mg	10 mg	0.2 mg	0.4 mg

Jadvaldan ko'rinib turibdiki, ko'pchilik meva, sabzavot va rezavorlar tarkibida C va A vitaminlari (beta karotin tarkibida) mavjud. Har bir vitamin, iste'mol normalari va turli mahsulotlardagi tarkib haqida batafsil ma'lumotni o'qishingiz mumkin: vitamin a, vitamin C, vitamin B1, vitamin B2, vitamin E.

Sabzavot va mevalar tarkibidagi vitaminlar (I jadval)

Sabzavot va mevalar tarkibidagi vitaminlar jadvali:

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