Clàr-innse
- BÒRDAN àrd ann am VITAMIN A:
- Faic làn liosta toraidh
- bhiotamain A ann am bathar bainne:
- An vitimín A ann an uighean agus toraidhean uighean:
- Bhiotamain a ann am feòil, iasg, biadh mara:
- An vitimín A ann am measan, measan tiormaichte agus dearcan:
- Bhiotamain a ann an glasraich agus uaine:
- Bhiotamain susbaint ann am biadh deiseil agus siùcairean:
Retinol co-ionann - an inbhe a thathar a ’cleachdadh airson tomhas dòsan de bhiotamain A a thomhas, iom-fhillte de Retinol (vitimín A) agus beta-carotene (provitamin A). Thoir aire don ìre de Retinol anns an toradh bìdh agus an Retinol a chaidh a chruthachadh anns a ’bhodhaig bho beta carotene (Retinol 1мкг co-ionann 6мкг beta-carotene) Anns na clàran sin tha an fheum làitheil làitheil airson vitimín A 1,000 microgram. Tha an colbh “Àireamh sa cheud de riatanas làitheil” a ’sealltainn dè an ceudad de 100 gram den toradh a tha a’ sàsachadh feum làitheil dhaoine airson vitimín A.
BÒRDAN àrd ann am VITAMIN A:
| bathar-ainm | Tha susbaint vitimín A ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Ola èisg (grùthan truisg) | 25000 mcg | 2500% |
| Grùthan mairt | 8367 mcg | 837% |
| Curranan | 2000 mcg | 200% |
| Rowan dearg | 1500 mcg | 150% |
| Acne | 1200 microgram | 120% |
| Peirsil (uaine) | 950 mcg | 95% |
| Pùdar ugh | 950 mcg | 95% |
| Buidheach ugh | 925 mcg | 93% |
| Soilire (uaine) | 750 mcg | 75% |
| Dill (uaine) | 750 mcg | 75% |
| Spionach (uaine) | 750 mcg | 75% |
| Ìm leaghte | 667 mcg | 67% |
| Ola milis-uachdar gun siùcar | 653 mcg | 65% |
| Apricots tiormaichte | 583 mcg | 58% |
| Apricots | 583 mcg | 58% |
| Gràineach dubh Caviar | 550 mcg | 55% |
| Duilleagan dandelion (uaine) | 508 mcg | 51% |
| Ugh Quail | 483 mcg | 48% |
| Caviar dearg Caviar | 450 mcg | 45% |
| Butter | 450 mcg | 45% |
| briar | 434 mcg | 43% |
| Sorrel (uaine) | 417 mcg | 42% |
| broccoli | 386 mcg | 39% |
| Pùdar creamh 42% | 377 mcg | 38% |
| Sùgh curran | 350 mcg | 35% |
| Cress (uaine) | 346 mcg | 35% |
| Cilantro (uaine) | 337 mcg | 34% |
| Uinneanan uaine (am peann) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Càise “Camembert” | 303 mcg | 30% |
| Càise Eilbheis 50% | 300 mcg | 30% |
| Leitir (uaine) | 292 mcg | 29% |
| Càise “Ruiseanach” 50% | 288 mcg | 29% |
| Càise “Roquefort” 50% | 278 mcg | 28% |
| Cheddar càise 50% | 277 mcg | 28% |
| Uachtar 35% | 270 mcg | 27% |
| Apricot | 267 mcg | 27% |
| Basil (uaine) | 264 mcg | 26% |
| Ugh cearc | 260 mcg | 26% |
| Càise “Poshehonsky” 45% | 258 mcg | 26% |
| Uachtar searbh 30% | 255 mcg | 26% |
| Cnoc na mara | 250 mcg | 25% |
| Piobar milis (Bulgàiris) | 250 mcg | 25% |
| Pumpkin | 250 mcg | 25% |
Faic làn liosta toraidh
| Mairtfheòil dubhaig | 242 mcg | 24% |
| Càise “Gollandskiy” 45% | 238 mcg | 24% |
| Càise “Adygeysky” | 222 mcg | 22% |
| Sùgh apricot | 217 mcg | 22% |
| Càise Parmesan | 207 mcg | 21% |
| aronia | 200 mcg | 20% |
| Persimmon | 200 mcg | 20% |
| Uachtar searbh 25% | 183 mcg | 18% |
| Cèic aran-cridhe le uachdar | 182 mcg | 18% |
| Raithneach | 181 mcg | 18% |
| Càise (bho bhainne na bà) | 180 mcg | 18% |
| Uachtar custard pastraidh (tiùb) | 174 mcg | 17% |
| Quince | 167 mcg | 17% |
| Peach air a thiormachadh | 167 mcg | 17% |
| Càise Gouda | 165 mcg | 17% |
| Càise “Ruiseanach” | 163 mcg | 16% |
| Uachtar 20% | 160 mcg | 16% |
| Uachtar searbh 20% | 160 mcg | 16% |
| Uachtar 25% | 158 microgram | 16% |
| Sgòthan geala | 150 mcg | 15% |
| “Isbean” càise | 150 mcg | 15% |
| Pùdar bainne 25% | 147 mcg | 15% |
| Balgan-buachair Chanterelle | 142 g | 14% |
| Bainne tioram 15% | 133 mcg | 13% |
| tomato (tomato) | 133 mcg | 13% |
| Briosgaidean ìm | 132 mcg | 13% |
| Càise “Suluguni” | 128 mcg | 13% |
| Càise Feta | 125 mcg | 13% |
| Uachtar tiugh le siùcar 19% | 120 mcg | 12% |
| Càise 18% (trom) | 110 mcg | 11% |
| Uachtar searbh 15% | 107 mcg | 11% |
| Halibut | 100 mcg | 10% |
| Reòiteag | 94 mcg | 9% |
| Gruth glainne de 27.7% geir | 88 mcg | 9% |
| Oyster | 85 mcg | 9% |
| Peach | 83 mcg | 8% |
| Asparagus (uaine) | 83 mcg | 8% |
| Feòil (cearc) | 72 mcg | 7% |
| Cèic spong le uachdar pròtain | 69 ICG | 7% |
| Peas uaine (ùr) | 67 mcg | 7% |
| Melon | 67 mcg | 7% |
| Beans | 67 mcg | 7% |
| Uachtar 10% | 65 mcg | 7% |
| Uachtar searbh 10% | 65 mcg | 7% |
| Càise 11% | 65 mcg | 7% |
| Sundae reòiteag | 62 mcg | 6% |
| Làr Caspian | 60 mcg | 6% |
| Feusgain | 60 mcg | 6% |
| Sturgeon | 60 mcg | 6% |
| Bainne gobhair | 57 mcg | 6% |
| Càise bothain 9% (trom) | 55 mcg | 6% |
bhiotamain A ann am bathar bainne:
| bathar-ainm | Tha susbaint vitimín A ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Acidophilus 3,2% | 22 mcg | 2% |
| Acidophilus gu 3.2% milis | 22 mcg | 2% |
| Càise (bho bhainne na bà) | 180 mcg | 18% |
| Tha Varenets na 2.5% | 22 mcg | 2% |
| Iogart 1.5% | 10 mcg | 1% |
| Iogart 1.5% measan | 10 mcg | 1% |
| Iogart 3,2% | 22 mcg | 2% |
| Iogart 3,2% milis | 22 mcg | 2% |
| Iogart 6% | 33 mcg | 3% |
| Iogart 6% milis | 33 mcg | 3% |
| Kefir 2.5% | 22 mcg | 2% |
| Kefir 3.2% | 22 mcg | 2% |
| Koumiss (bho bhainne Mare) | 32 mcg | 3% |
| Tha mais curd 16.5% geir | 50 mcg | 5% |
| Bainne 1,5% | 10 mcg | 1% |
| Bainne 2,5% | 22 mcg | 2% |
| Bainne 3.2% | 22 mcg | 2% |
| Bainne 3,5% | 33 mcg | 3% |
| Bainne gobhair | 57 mcg | 6% |
| Bainne tiugh le siùcar 5% | 28 mcg | 3% |
| Bainne tiugh le siùcar 8,5% | 47 mcg | 5% |
| Bainne tioram 15% | 133 mcg | 13% |
| Pùdar bainne 25% | 147 mcg | 15% |
| Reòiteag | 94 mcg | 9% |
| Sundae reòiteag | 62 mcg | 6% |
| Iogart 2.5% de | 22 mcg | 2% |
| Iogart 3,2% | 22 mcg | 2% |
| Ryazhenka 2,5% | 22 mcg | 2% |
| Ryazhenka 4% | 33 mcg | 3% |
| Bainne bruich ferment 6% | 43 mcg | 4% |
| Uachtar 10% | 65 mcg | 7% |
| Uachtar 20% | 160 mcg | 16% |
| Uachtar 25% | 158 microgram | 16% |
| Uachtar 35% | 270 mcg | 27% |
| Uachtar 8% | 52 mcg | 5% |
| Uachtar tiugh le siùcar 19% | 120 mcg | 12% |
| Pùdar creamh 42% | 377 mcg | 38% |
| Uachtar searbh 10% | 65 mcg | 7% |
| Uachtar searbh 15% | 107 mcg | 11% |
| Uachtar searbh 20% | 160 mcg | 16% |
| Uachtar searbh 25% | 183 mcg | 18% |
| Uachtar searbh 30% | 255 mcg | 26% |
| Càise “Adygeysky” | 222 mcg | 22% |
| Càise “Gollandskiy” 45% | 238 mcg | 24% |
| Càise “Camembert” | 303 mcg | 30% |
| Càise Parmesan | 207 mcg | 21% |
| Càise “Poshehonsky” 45% | 258 mcg | 26% |
| Càise “Roquefort” 50% | 278 mcg | 28% |
| Càise “Ruiseanach” 50% | 288 mcg | 29% |
| Càise “Suluguni” | 128 mcg | 13% |
| Càise Feta | 125 mcg | 13% |
| Cheddar càise 50% | 277 mcg | 28% |
| Càise Eilbheis 50% | 300 mcg | 30% |
| Càise Gouda | 165 mcg | 17% |
| “Isbean” càise | 150 mcg | 15% |
| Càise “Ruiseanach” | 163 mcg | 16% |
| Gruth glainne de 27.7% geir | 88 mcg | 9% |
| Càise 11% | 65 mcg | 7% |
| Càise 18% (trom) | 110 mcg | 11% |
| Càise 2% | 10 mcg | 1% |
| Gruth 4% | 31 mcg | 3% |
| Gruth 5% | 33 mcg | 3% |
| Càise bothain 9% (trom) | 55 mcg | 6% |
An vitimín A ann an uighean agus toraidhean uighean:
| bathar-ainm | Tha susbaint vitimín A ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Buidheach ugh | 925 mcg | 93% |
| Pùdar ugh | 950 mcg | 95% |
| Ugh cearc | 260 mcg | 26% |
| Ugh Quail | 483 mcg | 48% |
Bhiotamain a ann am feòil, iasg, biadh mara:
| bathar-ainm | Tha susbaint vitimín A ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Roach | 20 MG | 2% |
| Bradan | 30 mcg | 3% |
| Caviar dearg Caviar | 450 mcg | 45% |
| Pollock ROE | 40 MG | 4% |
| Gràineach dubh Caviar | 550 mcg | 55% |
| lèabag | 15 mcg | 2% |
| Jars | 40 MG | 4% |
| Làr Baltic | 40 MG | 4% |
| Làr Caspian | 60 mcg | 6% |
| carran-creige | 10 mcg | 1% |
| Bream | 30 mcg | 3% |
| Atlantic Atlantic (bradan) | 40 MG | 4% |
| Feusgain | 60 mcg | 6% |
| Pollock | 10 mcg | 1% |
| Cailein | 50 mcg | 5% |
| Feòil (An Tuirc) | 10 mcg | 1% |
| Feòil (coineanach) | 10 mcg | 1% |
| Feòil (cearc) | 72 mcg | 7% |
| Feòil (cearcan broiler) | 40 MG | 4% |
| Trosg | 15 mcg | 2% |
| Buidheann | 40 MG | 4% |
| Abhainn Perch | 10 mcg | 1% |
| Sturgeon | 60 mcg | 6% |
| Halibut | 100 mcg | 10% |
| Grùthan mairt | 8367 mcg | 837% |
| Haddock | 10 mcg | 1% |
| Mairtfheòil dubhaig | 242 mcg | 24% |
| Abhainn aillse | 15 mcg | 2% |
| Ola èisg (grùthan truisg) | 25000 mcg | 2500% |
| Caol an dùirn | 10 mcg | 1% |
| Sgadan | 30 mcg | 3% |
| Sgadan marbhtach | 30 mcg | 3% |
| Sgadan lean | 10 mcg | 1% |
| Sgadan srednebelaya | 20 MG | 2% |
| Rionnach | 10 mcg | 1% |
| Som | 10 mcg | 1% |
| Rionnach | 10 mcg | 1% |
| sudak | 10 mcg | 1% |
| Trosg | 10 mcg | 1% |
| Tuna | 20 MG | 2% |
| Acne | 1200 microgram | 120% |
| Oyster | 85 mcg | 9% |
| Cùl | 10 mcg | 1% |
| Pike | 10 mcg | 1% |
An vitimín A ann am measan, measan tiormaichte agus dearcan:
| bathar-ainm | Tha susbaint vitimín A ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Apricot | 267 mcg | 27% |
| Quince | 167 mcg | 17% |
| Plum | 27 mcg | 3% |
| Watermelon | 17 mcg | 2% |
| banana | 20 MG | 2% |
| Cherry | 17 mcg | 2% |
| Melon | 67 mcg | 7% |
| BlackBerry | 17 mcg | 2% |
| Figs air an tiormachadh | 13 mcg | 1% |
| kiwi | 15 mcg | 2% |
| gooseberry | 33 mcg | 3% |
| Apricots tiormaichte | 583 mcg | 58% |
| Sùbh-craoibh | 33 mcg | 3% |
| Mango | 54 mcg | 5% |
| Sgòthan geala | 150 mcg | 15% |
| Nectarine | 17 mcg | 2% |
| Cnoc na mara | 250 mcg | 25% |
| Papaya | 47 mcg | 5% |
| Peach | 83 mcg | 8% |
| Peach air a thiormachadh | 167 mcg | 17% |
| Rowan dearg | 1500 mcg | 150% |
| aronia | 200 mcg | 20% |
| Drain | 17 mcg | 2% |
| Curran dearg | 33 mcg | 3% |
| Curranan dubha | 17 mcg | 2% |
| Apricots | 583 mcg | 58% |
| Persimmon | 200 mcg | 20% |
| Cherry | 25 mcg | 3% |
| plums | 10 mcg | 1% |
| briar | 434 mcg | 43% |
Bhiotamain a ann an glasraich agus uaine:
| bathar-ainm | Tha susbaint vitimín A ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Basil (uaine) | 264 mcg | 26% |
| broccoli | 386 mcg | 39% |
| Buinneagan Bhruisealach | 50 mcg | 5% |
| Kohlrabi | 17 mcg | 2% |
| Càl, dearg, | 17 mcg | 2% |
| càl | 16 MG | 2% |
| Cilantro (uaine) | 337 mcg | 34% |
| Cress (uaine) | 346 mcg | 35% |
| Duilleagan dandelion (uaine) | 508 mcg | 51% |
| Uinneanan uaine (am peann) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Curranan | 2000 mcg | 200% |
| Cucumber | 10 mcg | 1% |
| Raithneach | 181 mcg | 18% |
| Piobar milis (Bulgàiris) | 250 mcg | 25% |
| Peirsil (uaine) | 950 mcg | 95% |
| tomato (tomato) | 133 mcg | 13% |
| Rhubarb (uaine) | 10 mcg | 1% |
| Iomain | 17 mcg | 2% |
| Leitir (uaine) | 292 mcg | 29% |
| Soilire (uaine) | 750 mcg | 75% |
| Asparagus (uaine) | 83 mcg | 8% |
| Pumpkin | 250 mcg | 25% |
| Dill (uaine) | 750 mcg | 75% |
| Spionach (uaine) | 750 mcg | 75% |
| Sorrel (uaine) | 417 mcg | 42% |
Bhiotamain susbaint ann am biadh deiseil agus siùcairean:
| Ainm a ’mhias | Tha susbaint vitimín A ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Grùthan truisg (biadh à tiona) | 4400 mcg | 440% |
| Curran Casserole | 2060 mcg | 206% |
| Carrots air an goil | 2002 mcg | 200% |
| Carrot cutlets | 1920 mcg | 192% |
| Piobair làn de ghlasraich | 603 mcg | 60% |
| Soup puree de churranan | 585 mcg | 59% |
| Càiseagan le curranan | 478 geug | 48% |
| Stobhach trosg | 355 mcg | 36% |
| Ragout glasraich | 353 mcg | 35% |
| omelette | 300 mcg | 30% |
| Salad uinneanan uaine | 300 mcg | 30% |
| Pasgan tomato | 300 mcg | 30% |
| Buntàta Zrazy | 287 mcg | 29% |
| Soup puree de spinach | 287 mcg | 29% |
| Pumpkin friochte | 282 mcg | 28% |
| Mayonnaise ugh | 280 mcg | 28% |
| Pumpkin air a ghoil | 273 mcg | 27% |
| Glasraich lìonta | 265 mcg | 27% |
| Puff cèic | 238 mcg | 24% |
| Uighean friochta | 230 mcg | 23% |
| Brochan pumpkin | 212 mcg | 21% |
| Pancakes pumpkin | 210 mcg | 21% |
| Sprat saillte le uinneanan agus ìm | 193 mcg | 19% |
| Cèic aran-cridhe le uachdar | 182 mcg | 18% |
| An salad tomato ùr | 178 mcg | 18% |
| Uachtar custard pastraidh (tiùb) | 174 mcg | 17% |
| Pùdar pumpkin | 172 mcg | 17% |
| Cèic puff le uachdar pròtain | 158 microgram | 16% |
| Pumpkin pronn | 158 microgram | 16% |
| An caviar eggplant (canasta) | 153 mcg | 15% |
| Squash Caviar (ann an canastairean) | 153 mcg | 15% |
| Pumpkin marinated | 135 mcg | 14% |
| An salad tomato ùr le piobair milis | 133 mcg | 13% |
| Briosgaidean ìm | 132 mcg | 13% |
| Briosgaidean ìm | 132 mcg | 13% |
| Brot le suran | 132 mcg | 13% |
| Cèic adhair le uachdar | 129 mcg | 13% |
| Pumpkin mìlsean | 122 mcg | 12% |
| Salad tomato ùr agus cucumbers | 122 mcg | 12% |
| An salad caolan | 110 mcg | 11% |
| Almond cèic | 110 mcg | 11% |
| Sùgh biatais fuar | 107 mcg | 11% |
| Salad de chàl geal | 92 mcg | 9% |
| Salad radish | 85 mcg | 9% |
| Brot | 73 g | 7% |
| Borsch de chàl ùr agus buntàta | 73 g | 7% |
| Sùgh buntàta | 73 g | 7% |
| Briosgaidean fada | 72 mcg | 7% |
| Sùgh Rice | 72 mcg | 7% |
| Soup de sauerkraut | 70 mcg | 7% |
| An sùgh càl | 70 mcg | 7% |
| Cèic spong le uachdar pròtain | 69 ICG | 7% |
| Briosgaidean | 68 mcg | 7% |
| Piocaid dachaigh | 68 mcg | 7% |
| Bun àrd ann an calaraidhean | 61 ICG | 6% |
| Catfish air a ghoil | 58 mcg | 6% |
| Eòrna brot le balgan-buachair | 58 mcg | 6% |
| Catfish friochte | 56 mcg | 6% |
| Bean brot | 56 mcg | 6% |
| Pùdar Rice | 53 mcg | 5% |
| Stobhach càl | 52 mcg | 5% |
| Apricot jam | 50 mcg | 5% |
| Peas uaine (biadh à tiona) | 50 mcg | 5% |
| Beet Caviar | 50 mcg | 5% |
| Càl bèicearachd | 50 mcg | 5% |
Mar a chithear bho na clàran gu h-àrd, lorgar a 'mhòr-chuid de bhiotamain A ann an grùthan ainmhidhean (tha 4 gram de ola èisg gu h-iomlan a' toirt seachad an riatanas làitheil airson bhiotamain), agus curranan. Bho bhiadhan planntrais a bharrachd air curranan, tha susbaint carotenoid fìor àrd air fhaicinn ann an luaithre beinne (tha 67 gram a ’toirt seachad an riatanas làitheil), agus uainean - peirsil, soilire, dill, asparagus, spionag. Bho thoraidhean bheathaichean feumar cuideam a chuir air buidheag ugh agus ìm.