divithamini
Vithamine A e fumanoa lebeseng, botoro, chisi, yogurt le tranelate. Beta-carotene e fumanoa lihoete, zucchini, mokopu, litapole, meroho e makhasi a lefifi (spinach le broccoli), pepere e khubelu, tamati le litholoana tse mosehla tse kang liapolekose, limango le liperekisi.
Vithamine B1, thiamine, e fumanoa raeseng e sootho, bohobe ba lijo-thollo, phofo e sirelelitsoeng, lijo-thollo tsa hoseng tse matlafalitsoeng, linate, litapole le tomoso.
Vithamine B2, riboflavin, e fumanoa lebeseng le lihlahisoa tsa lebese, lijo-thollo, bohobe bo feletseng, raese, tomoso, meroho e makhasi a matala (broccoli le spinach), li-mushroom le tee.
Vithamine B3, niacin, e fumanoa lijo-thollong le lijo-thollo tse matlafalitsoeng, poone, phofo e matlafalitsoeng, tomoso, linaoa tsa kofi le tee.
Vithamine B6, pyridoxine, e fumanoa lijo-thollong tse kang raese e sootho, oatmeal le bohobe ba wholemeal, lijo-thollo tse matlafalitsoeng, litapole, libanana, linaoa, linaoa tsa soya, linate, linaoa, tomoso le tee.
Vithamine B12, cobalamin, e fumanoa lihlahisoa tsa lebese le lijong tsa limela tse matlafalitsoeng tse kang lebese la soya, lijo-thollo tsa hoseng, tomoso le lino-mapholi tsa litlama.
Folic acid e fumanoa lijo-thollong, litapole, legumes, meroho e tala e makhasi (e kang broccoli), linate, tomoso e ntšoang, le litholoana tse kang lilamunu le libanana.
Vithamine C, ascorbic acid, e fumanoa litholoana tsa lamunu, fragole, guava, currants, lero la litholoana, litapole le linate. Meroho e kang k'habeche, cauliflower, broccoli, spinach le pepere e tala ke mehloli e mengata ea vithamine C, empa bongata ba vithamine bo lahleha nakong ea polokelo le ho pheha.
Vithamine D e entsoe ka ho pepesehela khanya ea letsatsi hape e fumanoa lihlahisoa tsa lebese le lijo-thollo tse matlafalitsoeng tsa lijo tsa hoseng le lebese la soya.
Vithamine E e fumanoa lijong tse nang le mafura a mangata tse kang li-chips, oli ea meroho - poone, soya le soneblomo, empa eseng mohloaare, le tse nyenyane lihlahisoa tsa lebese.
Vithamine K e fumaneha kakale, spinach le broccoli, oli ea meroho joalo ka canola, soya le mohloaare, empa eseng poone kapa soneblomo. Lichelete tse nyenyane li fumanoa lihlahisoa tsa lebese.
liminerale
Calcium e fumanoa lebeseng le lihlahisoa tsa lebese (chisi le yogurt), meroho e tala e makhasi (empa e se spinach), bohobe le lijo tse nang le phofo e tšoeu kapa e sootho, linate, peo ea sesame, tofu, legumes, lino-mapholi tsa soya tse matlafalitsoeng, le pompo e thata le selemo. metsi. .
Aene e fumanoa lijong tsa linaoa, linate le lipeo, lijo-thollo le bohobe bo entsoeng ka phofo e tšoeu e thatafalitsoeng, lijo-thollo tsa hoseng tse thatafalitsoeng, phofo ea soya, meroho e makhasi a matala, tofu, litholoana tse omisitsoeng le molasses.
Magnesium e fumanoa merohong e makhasi a matala, lijo-thollo, linate, bohobe, lijo-thollo tsa hoseng, lebese, chisi, litapole, lino tse kang kofi le metsi a thata. Phosphorus e fumaneha lebeseng le lihlahisoa tsa lebese, bohobe, lijo-thollo tsa hoseng, linate, litholoana, meroho le lino-mapholi.
Potassium e fumanoa litholoana (libanana, liapolekose, litholoana tsa lamunu le lero la litholoana), meroho (litapole, li-beet,) li-mushroom, linaoa, chokolete, lebese le lihlahisoa tsa lebese, linate, tomoso le lijo-thollo, le lino tse kang kofi. le lino tse malted lebese.
Sodium e fumanoa lijong tse lokisitsoeng, lijo tse lokiselitsoeng, lichipisi, likuku, tomoso, chisi le bohobe.
Zinc e fumaneha lebeseng le lihlahisoa tsa lebese, bohobe le lihlapi tse bolila, lihlahisoa tsa lijo-thollo, meroho e makhasi a matala, linaoa le peō ea mokopu.