tirotiro
I roto i enei teepu e tangohia ana e te hiahia toharite mo ia ra ko te Biotin e 50 mg. Ko te pou "Te haurua o nga whakaritenga o ia ra" e whakaatu ana he aha te pauna o te 100 karamu o te hua e makona ana i te hiahia o te tangata mo te Biotin (huaora H).
NGA KAI NGA ME TE KAI HUA BIOTINI (VITAMIN H):
| ingoa hua | Ko te ihirangi Biotin i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Soybean (witi) | 60 mcg | 120 orau |
| Huihui hua | 56 mcg | 112 orau |
| He hua heihei | 20.2 .g | 40 orau |
| Tihiti kanohi | 20 mg | 40 orau |
| Oat flakes "Hercules" | 20 mg | 40 orau |
| Pī (piapa) | 19.5 .g | 39 orau |
| tai◊o na Milk | 15.3 .g | 31 orau |
| Oat (witi) | 15 .g | 30 orau |
| Raihi (witi) | 12 mcg | 24 orau |
| Witi (witi, māka pakeke) | 11.6 .g | 23 orau |
| Parei (witi) | 11 mcg | 22 orau |
| Witi (witi, momo ngohengohe) | 10.4 mcg | 21 orau |
| Nga kaaiti witi | 10 .g | 20 orau |
| Paura miraka 25% | 10 .g | 20 orau |
| Meat (heihei) | 10 .g | 20 orau |
| Komore | 10 .g | 20 orau |
| Meat (heihei heihei) | 8.4 .g | 17 orau |
| Tiihi 2% | 7.6 .g | 15 orau |
| Piki 5% | 7.6 .g | 15 orau |
| Pūpara | 7.6 .g | 15 orau |
| Pūmua hua manu | 7 mcg | 14 orau |
| Kikii paraoa | 6.6 mcg | 13 orau |
| Rye (witi) | 6 mcg | 12 orau |
| Te tiihi "Camembert" | 5.6 .g | 11 orau |
| Pī Kākāriki (hou) | 5.3 mcg | 11 orau |
| Tiihi 18% (maia) | 5.1 .g | 10 orau |
| Tiihi tiihi 9% (maia) | 5.1 .g | 10 orau |
Tirohia te raarangi hua katoa
| Paraoa paraoa paraoa tuarua | 4.4 mcg | 9% |
| Te tiihi "Roquefort" 50% | 4.2 mcg | 8% |
| Papamuri paraoa | 4 mcg | 8% |
| Kirīmi 20% | 4 mcg | 8% |
| Miraka Acidophilus 1% | 3.6 mcg | 7% |
| Acidophilus 3,2% | 3.6 mcg | 7% |
| Acidophilus ki te 3.2% reka | 3.6 mcg | 7% |
| Acidophilus iti momona | 3.6 mcg | 7% |
| Kirīmi kawa 20% | 3.6 mcg | 7% |
| Kirīmi kawa 30% | 3.6 mcg | 7% |
| Te tiihi "Ruhia" | 3.6 mcg | 7% |
| Kefir 3.2% | 3.51 .g | 7% |
| Kefir iti-momona | 3.51 .g | 7% |
| Rice | 3.5 .g | 7% |
| Tuhinga o mua 2.5% o | 3.39 mcg | 7% |
| Kirīmi 10% | 3.38 .g | 7% |
| Kirīmi 25% | 3.38 .g | 7% |
| Kirīmi 8% | 3.38 .g | 7% |
| Ko te puranga o te curd 16.5% ngako | 3.2 .g | 6% |
| Miraka 1,5% | 3.2 .g | 6% |
| Miraka 2,5% | 3.2 .g | 6% |
| Miraka 3.2% | 3.2 .g | 6% |
| Miraka 3,5% | 3.2 .g | 6% |
| Paura kirīmi 42% | 3.2 .g | 6% |
| Meat (mīti mīti) | 3.04 .g | 6% |
| Paraoa paraoa o te 1 reanga | 3 mg | 6% |
| Rihi paraoa | 3 mg | 6% |
| Kāpeti, whero, | 2.9 .g | 6% |
| Te tiihi "Gollandskiy" 45% | 2.3 mcg | 5% |
| Te hukapapa hukapapa | 2.18 .g | 4% |
| Makaroni mai i te paraoa paraoa 1 | 2 mg | 4% |
| Pasta mai i te paraoa V / s | 2 mg | 4% |
| Te paraoa | 2 mg | 4% |
| Te paraoa paraoa paraoa | 2 mg | 4% |
| He purapura paraoa paraoa | 2 mg | 4% |
| Tiihi Cheddar 50% | 1.7 mcg | 3% |
| Kareparāoa | 1.5 g | 3% |
Ko te ihirangi o te Biotin i roto i nga hua miraka me nga hua hua:
| ingoa hua | Ko te ihirangi Biotin i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Miraka Acidophilus 1% | 3.6 mcg | 7% |
| Acidophilus 3,2% | 3.6 mcg | 7% |
| Acidophilus ki te 3.2% reka | 3.6 mcg | 7% |
| Acidophilus iti momona | 3.6 mcg | 7% |
| Pūmua hua manu | 7 mcg | 14 orau |
| Huihui hua | 56 mcg | 112 orau |
| Kefir 3.2% | 3.51 .g | 7% |
| Kefir iti-momona | 3.51 .g | 7% |
| Koumiss (mai i te miraka o Mare) | 1 .g | 2% |
| Ko te puranga o te curd 16.5% ngako | 3.2 .g | 6% |
| Miraka 1,5% | 3.2 .g | 6% |
| Miraka 2,5% | 3.2 .g | 6% |
| Miraka 3.2% | 3.2 .g | 6% |
| Miraka 3,5% | 3.2 .g | 6% |
| Paura miraka 25% | 10 .g | 20 orau |
| tai◊o na Milk | 15.3 .g | 31 orau |
| Te hukapapa hukapapa | 2.18 .g | 4% |
| Tuhinga o mua 2.5% o | 3.39 mcg | 7% |
| Kirīmi 10% | 3.38 .g | 7% |
| Kirīmi 20% | 4 mcg | 8% |
| Kirīmi 25% | 3.38 .g | 7% |
| Kirīmi 8% | 3.38 .g | 7% |
| Paura kirīmi 42% | 3.2 .g | 6% |
| Kirīmi kawa 20% | 3.6 mcg | 7% |
| Kirīmi kawa 30% | 3.6 mcg | 7% |
| Te tiihi "Gollandskiy" 45% | 2.3 mcg | 5% |
| Te tiihi "Camembert" | 5.6 .g | 11 orau |
| Te tiihi "Roquefort" 50% | 4.2 mcg | 8% |
| Tiihi Cheddar 50% | 1.7 mcg | 3% |
| Tiihi Tiihi 50% | 0.9 .g | 2% |
| Te tiihi "Ruhia" | 3.6 mcg | 7% |
| Tiihi 18% (maia) | 5.1 .g | 10 orau |
| Tiihi 2% | 7.6 .g | 15 orau |
| Piki 5% | 7.6 .g | 15 orau |
| Tiihi tiihi 9% (maia) | 5.1 .g | 10 orau |
| Pūpara | 7.6 .g | 15 orau |
| He hua heihei | 20.2 .g | 40 orau |
Ko te ihirangi o te Biotin i roto i nga pata, hua pata me nga pini:
| ingoa hua | Ko te ihirangi Biotin i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Pī (piapa) | 19.5 .g | 39 orau |
| Pī Kākāriki (hou) | 5.3 mcg | 11 orau |
| Kikii paraoa | 6.6 mcg | 13 orau |
| Tihiti kanohi | 20 mg | 40 orau |
| Nga kaaiti witi | 10 .g | 20 orau |
| Rice | 3.5 .g | 7% |
| Makaroni mai i te paraoa paraoa 1 | 2 mg | 4% |
| Pasta mai i te paraoa V / s | 2 mg | 4% |
| Paraoa paraoa o te 1 reanga | 3 mg | 6% |
| Paraoa paraoa paraoa tuarua | 4.4 mcg | 9% |
| Te paraoa | 2 mg | 4% |
| Papamuri paraoa | 4 mcg | 8% |
| Rihi paraoa | 3 mg | 6% |
| Te paraoa paraoa paraoa | 2 mg | 4% |
| He purapura paraoa paraoa | 2 mg | 4% |
| Oat (witi) | 15 .g | 30 orau |
| Witi (witi, momo ngohengohe) | 10.4 mcg | 21 orau |
| Witi (witi, māka pakeke) | 11.6 .g | 23 orau |
| Raihi (witi) | 12 mcg | 24 orau |
| Rye (witi) | 6 mcg | 12 orau |
| Soybean (witi) | 60 mcg | 120 orau |
| Oat flakes "Hercules" | 20 mg | 40 orau |
| Parei (witi) | 11 mcg | 22 orau |
Nga korero o te Biotin kei roto i nga hua, huawhenua, hua maroke:
| ingoa hua | Ko te ihirangi Biotin i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Apricot | 0.27 .g | 1% |
| Basil (kakariki) | 0.4 .g | 1% |
| Zucchini | 0.4 .g | 1% |
| Kāpeti, whero, | 2.9 .g | 6% |
| Kareparāoa | 1.5 g | 3% |
| Aniana Kakariki (te pene) | 0.9 .g | 2% |
| riki | 0.9 .g | 2% |
| Kāreti | 0.6 .g | 1% |
| Kukama | 0.9 .g | 2% |
| Pāhiri (kākāriki) | 0.4 .g | 1% |
| Tomato (tōmato) | 1.2 .g | 2% |
| Rētihi (greens) | 0.7 .g | 1% |