Mataupu
Retinol tutusa - o le faʻataʻitaʻiga na faʻaaogaina mo le faigofie o le fuaina o vailaʻau o le vaitamini A, o le fat-soluble complex of Retinol (vitamini A) ma le beta-carotene (provitamin A). Manatu i le aofaʻi o Retinol i oloa taumafa ma le Retinol fausia i le tino mai beta carotene (Retinol 1мкг tutusa 6мкг beta-carotene) I nei laulau o loʻo taliaina e le averesi manaʻoga i aso uma mo vitamini A e 1,000 micrograms. O le koluma "Pasene o manaʻoga i aso uma" o loʻo faʻaalia ai le pasene o le 100 kalama o le oloa e faʻamalieina le manaʻoga o le tagata i aso uma mo le vailaʻau A.
TAIMI TELE I VITAMIN A:
| igoa oloa | O mea o loʻo i totonu ole vaitamini A ile 100g | Le pasene ole manaʻoga ile aso |
| Suauʻu iʻa (cod ate) | 25000 .g | 2500% |
| Ate povi | 8367 mcg | 837% |
| Kāreti | 2000 mcg | 200% |
| Rowan mumu | 1500 mcg | 150% |
| Ame | 1200 micrograms | 120% |
| Pasili (lanumeamata) | 950 mcg | 95% |
| efuefu fuamoa | 950 mcg | 95% |
| Fuamoa fuamoa | 925 .g | 93% |
| Seleri (lanumeamata) | 750 mcg | 75% |
| Aneto (greens) | 750 mcg | 75% |
| Mafia (greens) | 750 mcg | 75% |
| Pata liusuavai | 667 mcg | 67% |
| Suauʻu suamalie-kulimi faʻamamago | 653 .g | 65% |
| Apricots mago | 583 .g | 58% |
| Apricots | 583 .g | 58% |
| Caviar lanu uliuli | 550 mcg | 55% |
| Laʻau Dandelion (greens) | 508 .g | 51% |
| Quail fuamoa | 483 mcg | 48% |
| Caviar mumu mumu | 450 mcg | 45% |
| faʻapata | 450 mcg | 45% |
| Polo | 434 .g | 43% |
| Sorrel (lanu meamata) | 417 .g | 42% |
| Broccoli | 386 mcg | 39% |
| Kulimi efuefu 42% | 377 .g | 38% |
| Sua o le karoti | 350 mcg | 35% |
| Cress (meamata) | 346 .g | 35% |
| Cilantro (lanumeamata) | 337 .g | 34% |
| Aniani lanumeamata (le peni) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Cheese "Camembert" | 303 .g | 30% |
| Cheese Suiselani 50% | 300 mcg | 30% |
| Sālaki (greens) | 292 .g | 29% |
| Cheese "Lusia" 50% | 288 .g | 29% |
| Cheese "Roquefort" 50% | 278 .g | 28% |
| Sisi Cheddar 50% | 277 mcg | 28% |
| 35% kulimi | 270 mcg | 27% |
| Apricot | 267 mcg | 27% |
| Basil (lanumeamata) | 264 mcg | 26% |
| Moa fuamoa | 260 mcg | 26% |
| Cheese "Poshehonsky" 45% | 258 .g | 26% |
| Kulimi oʻona 30% | 255 mcg | 26% |
| Sami buckthorn | 250 mcg | 25% |
| Pepa suamalie (Bulgarian) | 250 mcg | 25% |
| Paʻu | 250 mcg | 25% |
Vaʻai atoa lisi oloa
| Povi fatugaʻo | 242 .g | 24% |
| Cheese "Gollandskiy" 45% | 238 .g | 24% |
| Kusi "Adygeysky" | 222 mcg | 22% |
| Sua Apricot | 217 .g | 22% |
| Sisi Parmesan | 207 .g | 21% |
| aronia | 200 mcg | 20% |
| Persimmon | 200 mcg | 20% |
| Kulimi oʻona 25% | 183 .g | 18% |
| Falaoa keke ma kulimi | 182 .g | 18% |
| Mamao | 181 mcg | 18% |
| Cheese (mai le susu o povi) | 180 mcg | 18% |
| Kulimi custard keke (faagaau) | 174 .g | 17% |
| Quince | 167 mcg | 17% |
| Paʻu matutu | 167 mcg | 17% |
| Gouda sisi | 165 mcg | 17% |
| Kusi "Lusia" | 163 .g | 16% |
| Kulimi 20% | 160 mcg | 16% |
| Kulimi oʻona 20% | 160 mcg | 16% |
| Kulimi 25% | 158 micrograms | 16% |
| cloudberry | 150 mcg | 15% |
| Sisi "Sausage" | 150 mcg | 15% |
| Susu susu 25% | 147 mcg | 15% |
| Chanterelle pulou | 142 g | 14% |
| Susu mamago 15% | 133 mcg | 13% |
| Tato (tamato) | 133 mcg | 13% |
| Kuki pata | 132 mcg | 13% |
| Kusi “Suluguni” | 128 .g | 13% |
| sisi Feta | 125 mcg | 13% |
| Kulimi faʻapipiʻi ma suka 19% | 120 mcg | 12% |
| Cheese 18% (lotoa) | 110 mcg | 11% |
| Kulimi oʻona 15% | 107 .g | 11% |
| Halibut | 100 mcg | 10% |
| Aisa kulimi | 94 mcg | 9% |
| Glazed curds o le 27.7% gaʻo | 88 mcg | 9% |
| tio | 85 mcg | 9% |
| pīsi | 83 mcg | 8% |
| Asparagus (lanumeamata) | 83 mcg | 8% |
| Meat (moa) | 72 mcg | 7% |
| Keke omomi ma kulimi kulimi | 69 ICG | 7% |
| Lanu lanumeamata (fou) | 67 mcg | 7% |
| meleni | 67 mcg | 7% |
| Pi (legume) | 67 mcg | 7% |
| Kulimi 10% | 65 mcg | 7% |
| Kulimi oʻona 10% | 65 mcg | 7% |
| Sisi 11% | 65 mcg | 7% |
| Aisa kulimi aisa | 62 mcg | 6% |
| Fola Caspian | 60 mcg | 6% |
| Museli | 60 mcg | 6% |
| Sturgeon | 60 mcg | 6% |
| Susu susu | 57 mcg | 6% |
| Vai sisi 9% (lotoa) | 55 mcg | 6% |
Vitamini a i oloa susu:
| igoa oloa | O mea o loʻo i totonu ole vaitamini A ile 100g | Le pasene ole manaʻoga ile aso |
| Acidophilus 3,2% | 22 mcg | 2% |
| Acidophilus i le 3.2% suamalie | 22 mcg | 2% |
| Cheese (mai le susu o povi) | 180 mcg | 18% |
| Varenets o se 2.5% | 22 mcg | 2% |
| Iokutu 1.5% | 10 .g | 1% |
| Yogurt 1.5% fualaʻau | 10 .g | 1% |
| Iokutu 3,2% | 22 mcg | 2% |
| Yogurt 3,2% suamalie | 22 mcg | 2% |
| Iokutu 6% | 33 mcg | 3% |
| Yogurt 6% suamalie | 33 mcg | 3% |
| Kefir 2.5% | 22 mcg | 2% |
| Kefir 3.2% | 22 mcg | 2% |
| Koumiss (mai le susu o Mare) | 32 mcg | 3% |
| O le tele o curd o 16.5% gaʻo | 50 mcg | 5% |
| Susu 1,5% | 10 .g | 1% |
| Susu 2,5% | 22 mcg | 2% |
| Susu 3.2% | 22 mcg | 2% |
| Susu 3,5% | 33 mcg | 3% |
| Susu susu | 57 mcg | 6% |
| Susu faʻapipiina ma suka 5% | 28 mcg | 3% |
| Susu faʻapipiina ma suka 8,5% | 47 mcg | 5% |
| Susu mamago 15% | 133 mcg | 13% |
| Susu susu 25% | 147 mcg | 15% |
| Aisa kulimi | 94 mcg | 9% |
| Aisa kulimi aisa | 62 mcg | 6% |
| Yogurt 2.5% o | 22 mcg | 2% |
| Iokutu 3,2% | 22 mcg | 2% |
| Ryazhenka 2,5% | 22 mcg | 2% |
| Ryazhenka 4% | 33 mcg | 3% |
| Falaoa vela faʻafefeteina 6% | 43 mcg | 4% |
| Kulimi 10% | 65 mcg | 7% |
| Kulimi 20% | 160 mcg | 16% |
| Kulimi 25% | 158 micrograms | 16% |
| 35% kulimi | 270 mcg | 27% |
| Kulimi 8% | 52 mcg | 5% |
| Kulimi faʻapipiʻi ma suka 19% | 120 mcg | 12% |
| Kulimi efuefu 42% | 377 .g | 38% |
| Kulimi oʻona 10% | 65 mcg | 7% |
| Kulimi oʻona 15% | 107 .g | 11% |
| Kulimi oʻona 20% | 160 mcg | 16% |
| Kulimi oʻona 25% | 183 .g | 18% |
| Kulimi oʻona 30% | 255 mcg | 26% |
| Kusi "Adygeysky" | 222 mcg | 22% |
| Cheese "Gollandskiy" 45% | 238 .g | 24% |
| Cheese "Camembert" | 303 .g | 30% |
| Sisi Parmesan | 207 .g | 21% |
| Cheese "Poshehonsky" 45% | 258 .g | 26% |
| Cheese "Roquefort" 50% | 278 .g | 28% |
| Cheese "Lusia" 50% | 288 .g | 29% |
| Kusi “Suluguni” | 128 .g | 13% |
| sisi Feta | 125 mcg | 13% |
| Sisi Cheddar 50% | 277 mcg | 28% |
| Cheese Suiselani 50% | 300 mcg | 30% |
| Gouda sisi | 165 mcg | 17% |
| Sisi "Sausage" | 150 mcg | 15% |
| Kusi "Lusia" | 163 .g | 16% |
| Glazed curds o le 27.7% gaʻo | 88 mcg | 9% |
| Sisi 11% | 65 mcg | 7% |
| Cheese 18% (lotoa) | 110 mcg | 11% |
| Sisi 2% | 10 .g | 1% |
| Taʻi 4% | 31 mcg | 3% |
| Taʻi 5% | 33 mcg | 3% |
| Vai sisi 9% (lotoa) | 55 mcg | 6% |
Ole vaitamini A ile fuamoa ma fuamoa fuamoa:
| igoa oloa | O mea o loʻo i totonu ole vaitamini A ile 100g | Le pasene ole manaʻoga ile aso |
| Fuamoa fuamoa | 925 .g | 93% |
| efuefu fuamoa | 950 mcg | 95% |
| Moa fuamoa | 260 mcg | 26% |
| Quail fuamoa | 483 mcg | 48% |
Vitamini a i aano o iʻa, iʻa, figota o le sami:
| igoa oloa | O mea o loʻo i totonu ole vaitamini A ile 100g | Le pasene ole manaʻoga ile aso |
| Roach | 20 mg | 2% |
| sāmani | 30 .g | 3% |
| Caviar mumu mumu | 450 mcg | 45% |
| Pollock ROE | 40 mg | 4% |
| Caviar lanu uliuli | 550 mcg | 55% |
| Poʻo le Flounder | 15 .g | 2% |
| Uo tama | 40 mg | 4% |
| Fola o le Baltic | 40 mg | 4% |
| Fola Caspian | 60 mcg | 6% |
| mosimosi | 10 .g | 1% |
| Alalaga | 30 .g | 3% |
| Salmon Atalani (samani) | 40 mg | 4% |
| Museli | 60 mcg | 6% |
| Pollock | 10 .g | 1% |
| capelin | 50 mcg | 5% |
| Aano (Turki) | 10 .g | 1% |
| Meat (lapiti) | 10 .g | 1% |
| Meat (moa) | 72 mcg | 7% |
| Meat (moa moa) | 40 mg | 4% |
| Cod | 15 .g | 2% |
| Kulupu | 40 mg | 4% |
| Vaitafe o Perch | 10 .g | 1% |
| Sturgeon | 60 mcg | 6% |
| Halibut | 100 mcg | 10% |
| Ate povi | 8367 mcg | 837% |
| Haddock | 10 .g | 1% |
| Povi fatugaʻo | 242 .g | 24% |
| Kanesa vaitafe | 15 .g | 2% |
| Suauʻu iʻa (cod ate) | 25000 .g | 2500% |
| Carp | 10 .g | 1% |
| Toto | 30 .g | 3% |
| Fafefe gaʻo | 30 .g | 3% |
| Herring paee | 10 .g | 1% |
| Herring rednebelaya | 20 mg | 2% |
| Laumei | 10 .g | 1% |
| som | 10 .g | 1% |
| Laumei | 10 .g | 1% |
| sudak | 10 .g | 1% |
| Cod | 10 .g | 1% |
| Tuna | 20 mg | 2% |
| Ame | 1200 micrograms | 120% |
| tio | 85 mcg | 9% |
| Tua | 10 .g | 1% |
| Pike | 10 .g | 1% |
Le vaitamini A i fualaʻau, fualaʻau mamago ma fualaʻau:
| igoa oloa | O mea o loʻo i totonu ole vaitamini A ile 100g | Le pasene ole manaʻoga ile aso |
| Apricot | 267 mcg | 27% |
| Quince | 167 mcg | 17% |
| pulumu | 27 mcg | 3% |
| Paloni | 17 mcg | 2% |
| faʻi | 20 mg | 2% |
| sieri | 17 mcg | 2% |
| meleni | 67 mcg | 7% |
| pilekipeli | 17 mcg | 2% |
| Fua mago | 13 mcg | 1% |
| Kiwi | 15 .g | 2% |
| Kusi kusi | 33 mcg | 3% |
| Apricots mago | 583 .g | 58% |
| Fugalaau | 33 mcg | 3% |
| mango | 54 mcg | 5% |
| cloudberry | 150 mcg | 15% |
| nectarine | 17 mcg | 2% |
| Sami buckthorn | 250 mcg | 25% |
| papaya | 47 mcg | 5% |
| pīsi | 83 mcg | 8% |
| Paʻu matutu | 167 mcg | 17% |
| Rowan mumu | 1500 mcg | 150% |
| aronia | 200 mcg | 20% |
| Faʻamalolo | 17 mcg | 2% |
| Currants mumu | 33 mcg | 3% |
| Currants uliuli | 17 mcg | 2% |
| Apricots | 583 .g | 58% |
| Persimmon | 200 mcg | 20% |
| sieri | 25 mcg | 3% |
| plums | 10 .g | 1% |
| Polo | 434 .g | 43% |
Vitamini a i fualaʻau ma greens:
| igoa oloa | O mea o loʻo i totonu ole vaitamini A ile 100g | Le pasene ole manaʻoga ile aso |
| Basil (lanumeamata) | 264 mcg | 26% |
| Broccoli | 386 mcg | 39% |
| tātupu Brussels | 50 mcg | 5% |
| Kohlrabi | 17 mcg | 2% |
| Kapisi, mumu, | 17 mcg | 2% |
| kapisi | 16 mg | 2% |
| Cilantro (lanumeamata) | 337 .g | 34% |
| Cress (meamata) | 346 .g | 35% |
| Laʻau Dandelion (greens) | 508 .g | 51% |
| Aniani lanumeamata (le peni) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Kāreti | 2000 mcg | 200% |
| Kukama | 10 .g | 1% |
| Mamao | 181 mcg | 18% |
| Pepa suamalie (Bulgarian) | 250 mcg | 25% |
| Pasili (lanumeamata) | 950 mcg | 95% |
| Tato (tamato) | 133 mcg | 13% |
| Rhubarb (meamata) | 10 .g | 1% |
| Tasi | 17 mcg | 2% |
| Sālaki (greens) | 292 .g | 29% |
| Seleri (lanumeamata) | 750 mcg | 75% |
| Asparagus (lanumeamata) | 83 mcg | 8% |
| Paʻu | 250 mcg | 25% |
| Aneto (greens) | 750 mcg | 75% |
| Mafia (greens) | 750 mcg | 75% |
| Sorrel (lanu meamata) | 417 .g | 42% |
Vitamini aano i sauni meaai ma confectionery:
| Le igoa o le ipu | O mea o loʻo i totonu ole vaitamini A ile 100g | Le pasene ole manaʻoga ile aso |
| Cod ate (meaai tuuapa) | 4400 .g | 440% |
| Kaseroti karoti | 2060 .g | 206% |
| Koti kaloti | 2002 mcg | 200% |
| Cutlets karoti | 1920 .g | 192% |
| O pepa e faʻatumu i fualaʻau | 603 .g | 60% |
| Soup puree o kāloti | 585 .g | 59% |
| Cheesecakes ma kāloti | 478 taimi | 48% |
| Suauu Cod | 355 .g | 36% |
| Fualaʻau lapisi | 353 .g | 35% |
| Omeliette | 300 mcg | 30% |
| Salati o aniani lanumeamata | 300 mcg | 30% |
| Pepa Tomato | 300 mcg | 30% |
| Pepe zrazy | 287 .g | 29% |
| Soup puree o spinach | 287 .g | 29% |
| Paʻu falai | 282 mcg | 28% |
| fuamoa mayonnaise | 280 .g | 28% |
| Paʻu na kuka | 273 .g | 27% |
| Fuafua fualaʻau | 265 mcg | 27% |
| Faʻafu keke | 238 .g | 24% |
| Fuga fua | 230 mcg | 23% |
| Maukua porridge | 212 mcg | 21% |
| Maukeke panikeke | 210 .g | 21% |
| Masima sprat ma aniani ma pata | 193 .g | 19% |
| Falaoa keke ma kulimi | 182 .g | 18% |
| Le salati tamato fou | 178 .g | 18% |
| Kulimi custard keke (faagaau) | 174 .g | 17% |
| Paʻu lapisi | 172 mcg | 17% |
| Puff keke ma le kulimi kulimi | 158 micrograms | 16% |
| Maukeni palu | 158 micrograms | 16% |
| Le caviar isalaelu (apa) | 153 .g | 15% |
| Caviar squash (apa) | 153 .g | 15% |
| Maukeni palu | 135 mcg | 14% |
| Le salati tamato fou ma le suamalie pepa | 133 mcg | 13% |
| Kuki pata | 132 mcg | 13% |
| Kuki pata | 132 mcg | 13% |
| Soup ma sorrel | 132 mcg | 13% |
| Air keke ma kulimi | 129 mcg | 13% |
| Maukeni palu | 122 .g | 12% |
| Salati o tamato fou ma kukama | 122 .g | 12% |
| Le salati kalati | 110 mcg | 11% |
| Sekone keke | 110 mcg | 11% |
| Beetroot sup malulu | 107 .g | 11% |
| Salati o kapisi papaʻe | 92 mcg | 9% |
| Salati salati | 85 mcg | 9% |
| Soup | 73 g | 7% |
| Faʻafefe o kapisi fou ma pateta | 73 g | 7% |
| Supo pateta | 73 g | 7% |
| Kuki umi | 72 mcg | 7% |
| Sisi araisa | 72 mcg | 7% |
| Soup o sauerkraut | 70 mcg | 7% |
| Le supo kapisi | 70 mcg | 7% |
| Keke omomi ma kulimi kulimi | 69 ICG | 7% |
| masi | 68 mcg | 7% |
| Piko fai fale | 68 mcg | 7% |
| Bun maualuga i kalori | 61 ICG | 6% |
| Na vela le pusi | 58 mcg | 6% |
| Sopa karite ma puloua | 58 mcg | 6% |
| Falaoa falai | 56 mcg | 6% |
| Supo pi | 56 mcg | 6% |
| Puluisa araisa | 53 mcg | 5% |
| Kapisi vela | 52 mcg | 5% |
| Jam apricot | 50 mcg | 5% |
| Green pi (meaai tuuapa) | 50 mcg | 5% |
| Pepe Caviar | 50 mcg | 5% |
| Kapeti tao | 50 mcg | 5% |
E pei ona mafai ona vaʻaia i laulau o loʻo i luga, o le tele o vaitamini A o loʻo maua i le ate manu (o le aofaʻi o le 4 kalama o le suauʻu iʻa e maua ai le manaʻoga i aso taʻitasi mo vaitamini), ma kāloti. Mai mea'ai laau e faaopoopo atu i kāloti, e maualuga tele le carotenoid i totonu o le mauga efuefu (67 kalama e maua ai le mana'oga i aso uma), ma greens - pasili, seleni, dill, asparagus, spinach. Mai meaola manu e tatau ona faʻamaonia le fuamoa fuamoa ma le pata.