Zinc katika vyakula (meza)

Jedwali hizi zinakubaliwa na wastani wa hitaji la kila siku la zinki ni 12 mg. Safu wima "Asilimia ya mahitaji ya kila siku" inaonyesha ni asilimia ngapi ya gramu 100 za bidhaa zinakidhi mahitaji ya kila siku ya zinki.

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BIDHAA ZENYE MAUDHUI YA JUU YA ZINC:

Jina la bidhaa	Yaliyomo ya zinki katika 100g	Asilimia ya mahitaji ya kila siku
Ngano ya ngano	7.27 mg	61%
Karanga za Pine	6.45 mg	54%
Mbegu za alizeti (mbegu za alizeti)	5 mg	42%
Jibini "Gollandskiy" 45%	5 mg	42%
Jibini Uswisi 50%	4.6 mg	38%
Jibini Cheddar 50%	4.5 mg	38%
Jibini la Gouda	3.9 mg	33%
Shayiri (nafaka)	3.61 mg	30%
Jibini "Roquefort" 50%	3.5 mg	29%
Jibini "Kirusi" 50%	3.5 mg	29%
Poda ya yai	3.5 mg	29%
Poda ya maziwa 25%	3.42 mg	29%
Maziwa yamepunguzwa	3.4 mg	28%
Karanga	3.27 mg	27%
Nyama (nyama ya nyama)	3.24 mg	27%
Maharagwe (nafaka)	3.21 mg	27%
Mayai ya yai	3.1 mg	26%
Unga wa Buckwheat	3.1 mg	26%
Oat bran	3.1 mg	26%
Oat flakes "Hercules"	3.1 mg	26%
Jibini "Kirusi"	3 mg	25%
Jibini la Feta	2.88 mg	24%
Chickpeas	2.86 mg	24%
Nyama (kondoo)	2.82 mg	24%
Ngano za ngano	2.8 mg	23%
Ngano (nafaka, aina laini)	2.8 mg	23%
Ngano (nafaka, daraja ngumu)	2.8 mg	23%
pistachios	2.8 mg	23%
Buckwheat (nafaka)	2.77 mg	23%
Jibini la Parmesan	2.75 mg	23%
Shayiri (nafaka)	2.71 mg	23%
Vioo vya macho	2.68 mg	22%
Walnut	2.57 mg	21%
Nyama (Uturuki)	2.45 mg	20%
Mbaazi (zilizohifadhiwa)	2.44 mg	20%
Dengu (nafaka)	2.42 mg	20%
Jibini "Camembert"	2.38 mg	20%
Lozi	2.12 mg	18%
shrimp	2.1 mg	18%
Buckwheat (unground)	2.1 mg	18%
Nyama (mafuta ya nguruwe)	2.07 mg	17%
Nyama (nyama ya nguruwe)	2.07 mg	17%
Nyama (kuku)	2.06 mg	17%
Ukuta wa Unga	2 mg	17%
Rye (nafaka)	2 mg	17%
Maharagwe ya soya (nafaka)	2 mg	17%
Buckwheat (mboga)	1.95 mg	16%
Chakula cha unga wa Rye	1.95 mg	16%
Unga ya ngano darasa la 2	1.85 mg	15%

Angalia orodha kamili ya bidhaa

Yaliyomo ya zinki katika bidhaa za maziwa na yai:

Jina la bidhaa	Yaliyomo ya zinki katika 100g	Asilimia ya mahitaji ya kila siku
Maziwa ya Acidophilus 1%	0.4 mg	3%
Acidophilus 3,2%	0.4 mg	3%
Acidophilus hadi 3.2% tamu	0.4 mg	3%
Acidophilus mafuta ya chini	0.4 mg	3%
Vitamini vya yai	0.2 mg	2%
Mayai ya yai	3.1 mg	26%
Mtindi 1.5%	0.4 mg	3%
Mtindi 3,2%	0.4 mg	3%
1% mtindi	0.4 mg	3%
Kefir 2.5%	0.4 mg	3%
Kefir 3.2%	0.4 mg	3%
Kefir yenye mafuta kidogo	0.4 mg	3%
Koumiss (kutoka maziwa ya Mare)	0.21 mg	2%
Uzito wa curd ni mafuta 16.5%	0.4 mg	3%
Maziwa 1,5%	0.4 mg	3%
Maziwa 2,5%	0.4 mg	3%
Maziwa 3.2%	0.4 mg	3%
Maziwa 3,5%	0.4 mg	3%
Maziwa ya mbuzi	0.3 mg	3%
Maziwa yaliyofupishwa na sukari 8,5%	1 mg	8%
Poda ya maziwa 25%	3.42 mg	29%
Maziwa yamepunguzwa	3.4 mg	28%
Sundae ya barafu	0.3 mg	3%
Mtindi 2.5% ya	0.4 mg	3%
Cream 10%	0.3 mg	3%
Cream 20%	0.3 mg	3%
Poda ya cream 42%	0.83 mg	7%
Cream cream 30%	0.24 mg	2%
Jibini "Gollandskiy" 45%	5 mg	42%
Jibini "Camembert"	2.38 mg	20%
Jibini la Parmesan	2.75 mg	23%
Jibini "Roquefort" 50%	3.5 mg	29%
Jibini "Kirusi" 50%	3.5 mg	29%
Jibini la Feta	2.88 mg	24%
Jibini Cheddar 50%	4.5 mg	38%
Jibini Uswisi 50%	4.6 mg	38%
Jibini la Gouda	3.9 mg	33%
Jibini "Kirusi"	3 mg	25%
Jibini 11%	0.4 mg	3%
Jibini 18% (ujasiri)	0.4 mg	3%
Jibini 2%	0.36 mg	3%
Jibini la jumba 9% (ujasiri)	0.4 mg	3%
Kikurdi	0.3 mg	3%
Poda ya yai	3.5 mg	29%
Yai ya kuku	1.1 mg	9%

Yaliyomo ya zinki katika nafaka, bidhaa za nafaka na kunde:

Jina la bidhaa	Yaliyomo ya zinki katika 100g	Asilimia ya mahitaji ya kila siku
Mbaazi (zilizohifadhiwa)	2.44 mg	20%
Mbaazi kijani kibichi (safi)	0.8 mg	7%
Buckwheat (nafaka)	2.77 mg	23%
Buckwheat (mboga)	1.95 mg	16%
Buckwheat (unground)	2.1 mg	18%
Kusaga mahindi	0.5 mg	4%
semolina	0.6 mg	5%
Vioo vya macho	2.68 mg	22%
Shayiri ya lulu	0.92 mg	8%
Ngano za ngano	2.8 mg	23%
Groats hulled mtama (polished)	1.68 mg	14%
Rice	1.42 mg	12%
Grey shayiri	1.1 mg	9%
Nafaka tamu	0.45 mg	4%
Macaroni kutoka unga wa daraja 1	0.71 mg	6%
Pasta kutoka unga V / s	0.71 mg	6%
Unga wa Buckwheat	3.1 mg	26%
Unga ya ngano ya daraja 1	1 mg	8%
Unga ya ngano darasa la 2	1.85 mg	15%
Unga	0.7 mg	6%
Ukuta wa Unga	2 mg	17%
Rye ya unga	1.23 mg	10%
Chakula cha unga wa Rye	1.95 mg	16%
Unga ya mbegu hupandwa	1.23 mg	10%
unga wa mchele	0.8 mg	7%
Chickpeas	2.86 mg	24%
Shayiri (nafaka)	3.61 mg	30%
Oat bran	3.1 mg	26%
Ngano ya ngano	7.27 mg	61%
Ngano (nafaka, aina laini)	2.8 mg	23%
Ngano (nafaka, daraja ngumu)	2.8 mg	23%
Mchele (nafaka)	1.8 mg	15%
Rye (nafaka)	2 mg	17%
Maharagwe ya soya (nafaka)	2 mg	17%
Maharagwe (nafaka)	3.21 mg	27%
Oat flakes "Hercules"	3.1 mg	26%
Dengu (nafaka)	2.42 mg	20%
Shayiri (nafaka)	2.71 mg	23%

Yaliyomo ya zinki katika karanga na mbegu:

Jina la bidhaa	Yaliyomo ya zinki katika 100g	Asilimia ya mahitaji ya kila siku
Karanga	3.27 mg	27%
Walnut	2.57 mg	21%
Acorn, kavu	0.67 mg	6%
Karanga za Pine	6.45 mg	54%
Lozi	2.12 mg	18%
Mbegu za alizeti (mbegu za alizeti)	5 mg	42%
pistachios	2.8 mg	23%

Yaliyomo ya zinki katika matunda, mboga mboga, matunda yaliyokaushwa:

Jina la bidhaa	Yaliyomo ya zinki katika 100g	Asilimia ya mahitaji ya kila siku
apricot	0.082 mg	1%
Avocado	0.64 mg	5%
Basil (kijani)	0.81 mg	7%
Mbilingani	0.29 mg	2%
Banana	0.15 mg	1%
Tangawizi (mzizi)	0.34 mg	3%
Tini zilizokaushwa	0.55 mg	5%
Kabeji	0.4 mg	3%
Brokoli	0.41 mg	3%
Kabeji	0.23 mg	2%
Kabichi za Savoy	0.29 mg	2%
Kolilili	0.28 mg	2%
Viazi	0.36 mg	3%
Cilantro (kijani)	0.5 mg	4%
Cress (wiki)	0.23 mg	2%
Majani ya Dandelion (wiki)	0.41 mg	3%
Vitunguu vya kijani (kalamu)	0.45 mg	4%
Kitunguu	0.85 mg	7%
Tango	0.22 mg	2%
Fern	0.83 mg	7%
Pilipili tamu (Kibulgaria)	0.3 mg	3%
Parsley (kijani)	1.07 mg	9%
Nyanya (nyanya)	0.2 mg	2%
Radishes	0.2 mg	2%
Lettuce (wiki)	0.27 mg	2%
Beets	0.43 mg	4%
Celery (mzizi)	0.33 mg	3%
Malenge	0.24 mg	2%
Dill (wiki)	0.91 mg	8%
Punes	0.44 mg	4%
Vitunguu	1.16 mg	10%
Mchicha (wiki)	0.53 mg	4%