tirotiro
- KAI TAI KI TE VITAMIN A:
- Tirohia te raarangi hua katoa
- Huaora a i roto i nga hua miraka:
- Ko te huaora A i roto i nga hua me nga hua hua:
- Huaora a kei roto i te kai, ika, kaimoana:
- Ko te huaora A kei roto i nga hua, hua maroke me nga hua:
- Huaora a kei roto i nga huawhenua me nga greens:
- Huaora he rongoa i roto i nga kai kua oti te taka me te raihi
Retinol ōrite - te paerewa kua whaaia kia ngawari ai te ine i nga horopeta o te huaora A, he mahinga wairewa-wairewa o te Retinol (huaora A) me te beta-carotene (provitamin A). Whakaarohia te nui o te Retinol i roto i nga hua kai me te Retinol i hangaia i te tinana mai i te beta carotene (Retinol 1мкг rite 6мкг beta-carotene) I roto i enei teepu e tangohia ana e te hiahia toharite o ia ra mo te huaora A ko te 1,000 micrograms. 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 huaora A.
KAI TAI KI TE VITAMIN A:
| ingoa hua | Ko te kiko o te huaora A i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Hinu ika (cod ate) | 25000 .g | 2500 orau |
| Harakei Peef | 8367 mcg | 837 orau |
| Kāreti | 2000 mcg | 200 orau |
| Rowan whero | 1500 mcg | 150 orau |
| Tuhinga | 1200 micrograms | 120 orau |
| Pāhiri (kākāriki) | 950 mcg | 95 orau |
| Paura hua | 950 mcg | 95 orau |
| Huihui hua | 925 .g | 93 orau |
| Tiēre (kākāriki) | 750 mcg | 75 orau |
| Pi (greens) | 750 mcg | 75 orau |
| Kōkihi (greens) | 750 mcg | 75 orau |
| Pata rewa | 667 mcg | 67 orau |
| Te hinu-tiakarete parani-kore | 653 .g | 65 orau |
| Aperikota maroke | 583 .g | 58 orau |
| Apricots | 583 .g | 58 orau |
| Kouraar pango granular | 550 mcg | 55 orau |
| Rau Dandelion (greens) | 508 .g | 51 orau |
| Ko te koitareke koitareke | 483 mcg | 48 orau |
| Caviar whero kaviar | 450 mcg | 45 orau |
| Potae | 450 mcg | 45 orau |
| Pipi | 434 .g | 43 orau |
| He kopurepure (matomato) | 417 .g | 42 orau |
| broccoli | 386 mcg | 39 orau |
| Paura kirīmi 42% | 377 .g | 38 orau |
| Te wai Karoti | 350 mcg | 35 orau |
| Cress (kākāriki) | 346 .g | 35 orau |
| Cilantro (kākāriki) | 337 .g | 34 orau |
| Aniana Kakariki (te pene) | 333 mcg | 33 orau |
| Rakau | 333 mcg | 33 orau |
| Te tiihi "Camembert" | 303 .g | 30 orau |
| Tiihi Tiihi 50% | 300 mcg | 30 orau |
| Rētihi (greens) | 292 .g | 29 orau |
| Te tiihi "Ruhia" 50% | 288 .g | 29 orau |
| Te tiihi "Roquefort" 50% | 278 .g | 28 orau |
| Tiihi Cheddar 50% | 277 mcg | 28 orau |
| 35% kirīmi | 270 mcg | 27 orau |
| Apricot | 267 mcg | 27 orau |
| Basil (kakariki) | 264 mcg | 26 orau |
| He hua heihei | 260 mcg | 26 orau |
| Te tiihi "Poshehonsky" 45% | 258 .g | 26 orau |
| Kirīmi kawa 30% | 255 mcg | 26 orau |
| Buckthorn moana | 250 mcg | 25 orau |
| Te pepa reka (Bulgarian) | 250 mcg | 25 orau |
| Pauka | 250 mcg | 25 orau |
Tirohia te raarangi hua katoa
| Mīti tākihi | 242 .g | 24 orau |
| Te tiihi "Gollandskiy" 45% | 238 .g | 24 orau |
| Te tiihi "Adygeysky" | 222 mcg | 22 orau |
| Te wai aperikoti | 217 .g | 22 orau |
| Tiihi Parmesan | 207 .g | 21 orau |
| aronia | 200 mcg | 20 orau |
| Persimmon | 200 mcg | 20 orau |
| Kirīmi kawa 25% | 183 .g | 18 orau |
| Keke paraoa poto me te kirimiri | 182 .g | 18 orau |
| Rawa | 181 mcg | 18 orau |
| Te tiihi (mai i te miraka kau) | 180 mcg | 18 orau |
| Kirīmi kaitiaki toa (ngongo) | 174 .g | 17 orau |
| Quince | 167 mcg | 17 orau |
| Kua maroke te Peach | 167 mcg | 17 orau |
| Keiki Tiihi Gouda | 165 mcg | 17 orau |
| Te tiihi "Ruhia" | 163 .g | 16 orau |
| Kirīmi 20% | 160 mcg | 16 orau |
| Kirīmi kawa 20% | 160 mcg | 16 orau |
| Kirīmi 25% | 158 micrograms | 16 orau |
| Cloudberry | 150 mcg | 15 orau |
| Te tiihi "Hōtiti" | 150 mcg | 15 orau |
| Paura miraka 25% | 147 mcg | 15 orau |
| Harore Chanterelle | 142 g | 14 orau |
| Miraka maroke 15% | 133 mcg | 13 orau |
| Tomato (tōmato) | 133 mcg | 13 orau |
| Pihikete Pata | 132 mcg | 13 orau |
| Te tiihi "Suluguni" | 128 .g | 13 orau |
| Te tiihi Feta | 125 mcg | 13 orau |
| Te kirikiri taapiri me te huka 19% | 120 mcg | 12 orau |
| Tiihi 18% (maia) | 110 mcg | 11 orau |
| Kirīmi kawa 15% | 107 .g | 11 orau |
| Halibut | 100 mcg | 10 orau |
| kirīmi Ice | 94 mcg | 9% |
| Ko nga koata kaata o te 27.7% ngako | 88 mcg | 9% |
| Tuhinga o mua | 85 mcg | 9% |
| pītiti | 83 mcg | 8% |
| Asparagus (kakariki) | 83 mcg | 8% |
| Meat (heihei) | 72 mcg | 7% |
| Keke hautai me te kirimiri kirikiri | 69 ICG | 7% |
| Pī Kākāriki (hou) | 67 mcg | 7% |
| merengi | 67 mcg | 7% |
| Pini (legume) | 67 mcg | 7% |
| Kirīmi 10% | 65 mcg | 7% |
| Kirīmi kawa 10% | 65 mcg | 7% |
| Tiihi 11% | 65 mcg | 7% |
| Te hukapapa hukapapa | 62 mcg | 6% |
| Papa Caspian | 60 mcg | 6% |
| Kuhini | 60 mcg | 6% |
| Sturgeon | 60 mcg | 6% |
| Te miraka koati | 57 mcg | 6% |
| Tiihi tiihi 9% (maia) | 55 mcg | 6% |
Huaora a i roto i nga hua miraka:
| ingoa hua | Ko te kiko o te huaora A i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Acidophilus 3,2% | 22 mcg | 2% |
| Acidophilus ki te 3.2% reka | 22 mcg | 2% |
| Te tiihi (mai i te miraka kau) | 180 mcg | 18 orau |
| Ko te Varenets he 2.5% | 22 mcg | 2% |
| Yogurt 1.5% | 10 .g | 1% |
| Yogurt 1.5% hua | 10 .g | 1% |
| Yogurt 3,2% | 22 mcg | 2% |
| Yogurt 3,2% reka | 22 mcg | 2% |
| Yogurt 6% | 33 mcg | 3% |
| Yogurt 6% reka | 33 mcg | 3% |
| Kefir 2.5% | 22 mcg | 2% |
| Kefir 3.2% | 22 mcg | 2% |
| Koumiss (mai i te miraka o Mare) | 32 mcg | 3% |
| Ko te puranga o te curd 16.5% ngako | 50 mcg | 5% |
| Miraka 1,5% | 10 .g | 1% |
| Miraka 2,5% | 22 mcg | 2% |
| Miraka 3.2% | 22 mcg | 2% |
| Miraka 3,5% | 33 mcg | 3% |
| Te miraka koati | 57 mcg | 6% |
| Te miraka totika me te huka 5% | 28 mcg | 3% |
| Te miraka totika me te huka 8,5% | 47 mcg | 5% |
| Miraka maroke 15% | 133 mcg | 13 orau |
| Paura miraka 25% | 147 mcg | 15 orau |
| kirīmi Ice | 94 mcg | 9% |
| Te hukapapa hukapapa | 62 mcg | 6% |
| Tuhinga o mua 2.5% o | 22 mcg | 2% |
| Yogurt 3,2% | 22 mcg | 2% |
| Ryazhenka 2,5% | 22 mcg | 2% |
| Ryazhenka 4% | 33 mcg | 3% |
| Te miraka tunu rewena 6% | 43 mcg | 4% |
| Kirīmi 10% | 65 mcg | 7% |
| Kirīmi 20% | 160 mcg | 16 orau |
| Kirīmi 25% | 158 micrograms | 16 orau |
| 35% kirīmi | 270 mcg | 27 orau |
| Kirīmi 8% | 52 mcg | 5% |
| Te kirikiri taapiri me te huka 19% | 120 mcg | 12 orau |
| Paura kirīmi 42% | 377 .g | 38 orau |
| Kirīmi kawa 10% | 65 mcg | 7% |
| Kirīmi kawa 15% | 107 .g | 11 orau |
| Kirīmi kawa 20% | 160 mcg | 16 orau |
| Kirīmi kawa 25% | 183 .g | 18 orau |
| Kirīmi kawa 30% | 255 mcg | 26 orau |
| Te tiihi "Adygeysky" | 222 mcg | 22 orau |
| Te tiihi "Gollandskiy" 45% | 238 .g | 24 orau |
| Te tiihi "Camembert" | 303 .g | 30 orau |
| Tiihi Parmesan | 207 .g | 21 orau |
| Te tiihi "Poshehonsky" 45% | 258 .g | 26 orau |
| Te tiihi "Roquefort" 50% | 278 .g | 28 orau |
| Te tiihi "Ruhia" 50% | 288 .g | 29 orau |
| Te tiihi "Suluguni" | 128 .g | 13 orau |
| Te tiihi Feta | 125 mcg | 13 orau |
| Tiihi Cheddar 50% | 277 mcg | 28 orau |
| Tiihi Tiihi 50% | 300 mcg | 30 orau |
| Keiki Tiihi Gouda | 165 mcg | 17 orau |
| Te tiihi "Hōtiti" | 150 mcg | 15 orau |
| Te tiihi "Ruhia" | 163 .g | 16 orau |
| Ko nga koata kaata o te 27.7% ngako | 88 mcg | 9% |
| Tiihi 11% | 65 mcg | 7% |
| Tiihi 18% (maia) | 110 mcg | 11 orau |
| Tiihi 2% | 10 .g | 1% |
| Piki 4% | 31 mcg | 3% |
| Piki 5% | 33 mcg | 3% |
| Tiihi tiihi 9% (maia) | 55 mcg | 6% |
Ko te huaora A i roto i nga hua me nga hua hua:
| ingoa hua | Ko te kiko o te huaora A i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Huihui hua | 925 .g | 93 orau |
| Paura hua | 950 mcg | 95 orau |
| He hua heihei | 260 mcg | 26 orau |
| Ko te koitareke koitareke | 483 mcg | 48 orau |
Huaora a kei roto i te kai, ika, kaimoana:
| ingoa hua | Ko te kiko o te huaora A i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Rohe | 20 mg | 2% |
| Haramono | 30 .g | 3% |
| Caviar whero kaviar | 450 mcg | 45 orau |
| Pollock ROE | 40 mg | 4% |
| Kouraar pango granular | 550 mcg | 55 orau |
| Kereawai | 15 .g | 2% |
| Hoa tama | 40 mg | 4% |
| Sprat Paratiki | 40 mg | 4% |
| Papa Caspian | 60 mcg | 6% |
| kōeke | 10 .g | 1% |
| Karaka | 30 .g | 3% |
| Salmon Atlantic (hāmana) | 40 mg | 4% |
| Kuhini | 60 mcg | 6% |
| Pollock | 10 .g | 1% |
| kāpeti | 50 mcg | 5% |
| Miti (Turki) | 10 .g | 1% |
| Meat (rapi) | 10 .g | 1% |
| Meat (heihei) | 72 mcg | 7% |
| Meat (heihei heihei) | 40 mg | 4% |
| Komore | 15 .g | 2% |
| Karaka | 40 mg | 4% |
| Awa Perch | 10 .g | 1% |
| Sturgeon | 60 mcg | 6% |
| Halibut | 100 mcg | 10 orau |
| Harakei Peef | 8367 mcg | 837 orau |
| Te Haddock | 10 .g | 1% |
| Mīti tākihi | 242 .g | 24 orau |
| Awa Matepukupuku | 15 .g | 2% |
| Hinu ika (cod ate) | 25000 .g | 2500 orau |
| Carp | 10 .g | 1% |
| Te whakato | 30 .g | 3% |
| He momona momona | 30 .g | 3% |
| Herring hiroki | 10 .g | 1% |
| Herring rednebelaya | 20 mg | 2% |
| Tuhinga o mua | 10 .g | 1% |
| som | 10 .g | 1% |
| Tuhinga o mua | 10 .g | 1% |
| huka | 10 .g | 1% |
| Komore | 10 .g | 1% |
| tuna | 20 mg | 2% |
| Tuhinga | 1200 micrograms | 120 orau |
| Tuhinga o mua | 85 mcg | 9% |
| Hakau | 10 .g | 1% |
| pike | 10 .g | 1% |
Ko te huaora A kei roto i nga hua, hua maroke me nga hua:
| ingoa hua | Ko te kiko o te huaora A i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Apricot | 267 mcg | 27 orau |
| Quince | 167 mcg | 17 orau |
| paramu | 27 mcg | 3% |
| Te tii | 17 mcg | 2% |
| panana | 20 mg | 2% |
| Cherry | 17 mcg | 2% |
| merengi | 67 mcg | 7% |
| Parakipere | 17 mcg | 2% |
| Kua maroke nga piki | 13 mcg | 1% |
| Kiwi | 15 .g | 2% |
| Kuki | 33 mcg | 3% |
| Aperikota maroke | 583 .g | 58 orau |
| Karipere | 33 mcg | 3% |
| Mango | 54 mcg | 5% |
| Cloudberry | 150 mcg | 15 orau |
| Nectarine | 17 mcg | 2% |
| Buckthorn moana | 250 mcg | 25 orau |
| papaya | 47 mcg | 5% |
| pītiti | 83 mcg | 8% |
| Kua maroke te Peach | 167 mcg | 17 orau |
| Rowan whero | 1500 mcg | 150 orau |
| aronia | 200 mcg | 20 orau |
| Pupuhi | 17 mcg | 2% |
| Fuamelie whero | 33 mcg | 3% |
| Fuamelie mangu | 17 mcg | 2% |
| Apricots | 583 .g | 58 orau |
| Persimmon | 200 mcg | 20 orau |
| Cherry | 25 mcg | 3% |
| paramu | 10 .g | 1% |
| Pipi | 434 .g | 43 orau |
Huaora a kei roto i nga huawhenua me nga greens:
| ingoa hua | Ko te kiko o te huaora A i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Basil (kakariki) | 264 mcg | 26 orau |
| broccoli | 386 mcg | 39 orau |
| Ka tipu a Brussels | 50 mcg | 5% |
| Kohlrabi | 17 mcg | 2% |
| Kāpeti, whero, | 17 mcg | 2% |
| Cabbage | 16 mg | 2% |
| Cilantro (kākāriki) | 337 .g | 34 orau |
| Cress (kākāriki) | 346 .g | 35 orau |
| Rau Dandelion (greens) | 508 .g | 51 orau |
| Aniana Kakariki (te pene) | 333 mcg | 33 orau |
| Rakau | 333 mcg | 33 orau |
| Kāreti | 2000 mcg | 200 orau |
| Kukama | 10 .g | 1% |
| Rawa | 181 mcg | 18 orau |
| Te pepa reka (Bulgarian) | 250 mcg | 25 orau |
| Pāhiri (kākāriki) | 950 mcg | 95 orau |
| Tomato (tōmato) | 133 mcg | 13 orau |
| Rhubarb (matomato) | 10 .g | 1% |
| Te tihi | 17 mcg | 2% |
| Rētihi (greens) | 292 .g | 29 orau |
| Tiēre (kākāriki) | 750 mcg | 75 orau |
| Asparagus (kakariki) | 83 mcg | 8% |
| Pauka | 250 mcg | 25 orau |
| Pi (greens) | 750 mcg | 75 orau |
| Kōkihi (greens) | 750 mcg | 75 orau |
| He kopurepure (matomato) | 417 .g | 42 orau |
Huaora he rongoa i roto i nga kai kua oti te taka me te raihi
| Te ingoa o te rihi | Ko te kiko o te huaora A i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Ate Cod (kai kēta) | 4400 .g | 440 orau |
| Kāreti Casserole | 2060 .g | 206 orau |
| Kohuatia te kāreti | 2002 mcg | 200 orau |
| Karoti Cutlets | 1920 .g | 192 orau |
| Nga pepa i whakakiihia ki nga huawhenua | 603 .g | 60 orau |
| Pure paraoa o te kāreti | 585 .g | 59 orau |
| Keke keke me te kāreti | 478 manga | 48 orau |
| Cod kohuatia | 355 .g | 36 orau |
| Te huawhenua huawhenua | 353 .g | 35 orau |
| Omene | 300 mcg | 30 orau |
| Huamata o te aniana matomato | 300 mcg | 30 orau |
| Paato Tomato | 300 mcg | 30 orau |
| Potato tiiweti | 287 .g | 29 orau |
| Tuhinga o mua | 287 .g | 29 orau |
| Parai i parai | 282 mcg | 28 orau |
| Mayonnaise i te hua | 280 .g | 28 orau |
| Kohuatia te paukena | 273 .g | 27 orau |
| Huawhenua whakato | 265 mcg | 27 orau |
| Keke keke | 238 .g | 24 orau |
| Hoe paraoa | 230 mcg | 23 orau |
| Paukena paukena | 212 mcg | 21 orau |
| Panekeke paukena | 210 .g | 21 orau |
| Ka totaria te tote ki te aniana me te pata | 193 .g | 19 orau |
| Keke paraoa poto me te kirimiri | 182 .g | 18 orau |
| Ko te huamata Tomato hou | 178 .g | 18 orau |
| Kirīmi kaitiaki toa (ngongo) | 174 .g | 17 orau |
| Purini paukena | 172 mcg | 17 orau |
| Keke keke me te kirimiri kirikiri | 158 micrograms | 16 orau |
| Paukena pani | 158 micrograms | 16 orau |
| Te caviar eggplant (kēna) | 153 .g | 15 orau |
| Te kamokamo caviar (kēna) | 153 .g | 15 orau |
| Paukena miraka | 135 mcg | 14 orau |
| Ko te huamata Tomato hou me nga pepa reka | 133 mcg | 13 orau |
| Pihikete Pata | 132 mcg | 13 orau |
| Pihikete Pata | 132 mcg | 13 orau |
| Hupa me te kopurepure | 132 mcg | 13 orau |
| Te keke hau me te kirīmi | 129 mcg | 13 orau |
| Paukena paru | 122 .g | 12 orau |
| Huamata o te tōmato hou me te kūkamo | 122 .g | 12 orau |
| Te huamata kareparāoa | 110 mcg | 11 orau |
| Aramona keke | 110 mcg | 11 orau |
| Makariri hupa Beetroot | 107 .g | 11 orau |
| Huamata o te kāpeti ma | 92 mcg | 9% |
| Huamata rarihi | 85 mcg | 9% |
| Te hupa | 73 g | 7% |
| Borsch o kāpeti hou me te rīwai | 73 g | 7% |
| Hupa riwai | 73 g | 7% |
| He roa nga pihikete | 72 mcg | 7% |
| Hupa raihi | 72 mcg | 7% |
| Tuhinga o mua | 70 mcg | 7% |
| Te hupa kāpeti | 70 mcg | 7% |
| Keke hautai me te kirimiri kirikiri | 69 ICG | 7% |
| Mihomihi | 68 mcg | 7% |
| Pīkara kāinga | 68 mcg | 7% |
| Bun he nui te Calories | 61 ICG | 6% |
| He kohua ka kohua | 58 mcg | 6% |
| He parei hupa me te harore | 58 mcg | 6% |
| He parai te parai | 56 mcg | 6% |
| Pini hupa | 56 mcg | 6% |
| Riki reihi | 53 mcg | 5% |
| Tunutunu kāpeti | 52 mcg | 5% |
| Jamiki aperikota | 50 mcg | 5% |
| Pī Kākāriki (kai kēne) | 50 mcg | 5% |
| Pepe Caviar | 50 mcg | 5% |
| Kua tunua te kāpeti | 50 mcg | 5% |
Ka kitea mai i nga ripanga i runga ake nei, ko te nuinga o te huaora A ka kitea i roto i te ate kararehe (ko te katoa o te 4 karamu o te hinu ika e whakarato ana i nga whakaritenga o ia ra mo te huaora), me te karoti. Mai i nga kai tipu hei taapiri atu ki te karoti, he nui rawa te ihirangi karotenoid i kitea i roto i te pungarehu maunga (67 karamu e whakarato ana i nga whakaritenga o ia ra), me nga kaakaariki - te pahiri, te herewi, te pi, te apareka, te parakihi. Mai i nga hua kararehe he mea tika ki te whakanui i te hua manu me te pata.