vaitamini
Vitamini A e maua ile susu, pata, sisi, yogurt ma kulimi. E maua le Beta-carotene i kāloti, zucchini, maukeni, pateta suamalie, laulaau lanu meamata lanu meamata (spinach ma broccoli), pepa mumu, tamato, ma fua samasama e pei o apricots, mago, ma peaches.
Vitamini B1, thiamine, e maua i le araisa enaena, falaoa falaoa atoa, falaoamata faʻamalosia, cereals faʻamalosia o le taeao, nati, pateta, ma le fefete.
Vitamini B2, riboflavin, e maua i le susu ma meaʻai susu, cereals, falaoa atoa, araisa, mea faafefete, fualaau faisua lanumeamata (broccoli ma spinach), pulou, ma lauti.
Vitamini B3, niacin, e maua i fatu atoa ma cereals faʻamalosia, sana, falaoamata faʻamalosi, mea faʻafefete, fatu kofe, ma lauti.
Vitamini B6, pyridoxine, e maua i fatu atoa e pei o le araisa enaena, oatmeal ma falaoa falaoa atoa, fatu faʻamalosi, pateta, faʻi, legumes, soya, nati, legumes, fefete, ma lauti.
Vitamini B12, cobalamin, e maua i meaʻai susu ma meaʻai faʻamalosi e pei o le susu soya, cereals o le taeao, fefete, ma vai inu suamalie.
O le folic acid e maua i fatu, pateta, legumes, laulaau lanu meamata (e pei o le broccoli), nati, mea faafefete, ma fualaau aina e pei o moli ma faʻi.
Vitamini C, ascorbic acid, e maua i fualaau suamalie, strawberries, kuava, currants, sua suamalie, pateta, ma nati. O fualaau faisua e pei o kapisi, cauliflower, broccoli, spinach ma pepa lanumeamata o ni puna sili ia o le vaitamini C, ae o le tele o vaitamini e leiloa i le taimi e teu ai ma kuka.
O le Vitamin D e fa'apipi'iina e ala i le fa'aalia o le la ma e maua fo'i i mea'ai susu ma saito fa'amalosi o le taeao ma le susu soya.
E maua le Vitamini E i mea'ai ga'o tele e pei o chips, suau'u fuala'au - sana, soya ma le sunflower, ae le o le olive, ma nai mea laiti i susu.
Vitamini K e maua i le kale, spinach ma broccoli, suau'u fualaau faisua e pei o canola, soya ma olive, ae le o sana po o le sunflower. E laititi le aofa'i o lo'o maua i oloa susu.
minerale
O le calcium e maua i le susu ma meaʻai susu (sisi ma yogurt), fualaau faisua lanu meamata laulaʻau (ae le o meaʻai), falaoa ma meaʻai o loʻo iai falaoamata paʻepaʻe poʻo enaena, nati, fatu sesame, tofu, legumes, mea inu soya faʻamalosi, ma tap malo ma tautotogo. vai. .
O le uʻamea e maua i legumes, nati ma fatu, fatu ma falaoa e faia mai le falaoamata paʻepaʻe faʻamalosi, cereals faʻamalosia o le taeao, falaoamata soya, fualaʻau lanumeamata, tofu, fualaau mamago, ma molasses.
E maua le magnesium i fualaau faisua lanu meamata, fatu atoa, nati, falaoa, cereals o le taeao, susu, sisi, pateta, meainu e pei o le kofe ma vai malo. E maua le Phosphorus i susu ma meaʻai susu, falaoa, cereals o le taeao, nati, fualaau 'aina, fualaau faisua, ma meainu suamalie.
E maua le potassium i fualaʻau (faʻi, apricots, citrus fruits, ma sua o fualaau faisua), fualaau faisua (pateta, beets,) mushrooms, legumes, sukalati, susu ma meaʻai susu, nati, fefete, ma saito atoa, ma meainu e pei o le kofe. ma meainu susu malt.
E maua le Sodium i mea'ai fa'agaoioi, mea'ai saunia, meata'i, kuki, fefete, sisi, ma falaoa.
O le zinc e maua i le susu ma meaʻai susu, falaoa ma paluga oona, meaʻai, fualaʻau lanu meamata, legumes ma fatu maukeni.