维生素含量

　　 一、维生素A
　　【包括视黄醛、视黄醇、视黄酸】
　　动物的肝脏、鱼、鱼油、强化牛乳（增长了维生素与矿物资的牛奶）、蛋类、芝麻
　　1.富含维生素A的食物（视黄醇当量100克）
　　食物名称 含量
　　鸡肝 15270 猪肝 2610 人奶 75 牛奶 42 鸡蛋 432 鸭蛋 414松花蛋 282 河蟹 1788 黄鳝 900
　　二、 类胡萝卜素
　　一些深绿色或橙黄色的蔬菜类食物和水果类如菠菜、西兰花、胡萝卜、桃、杏子
　　富含胡萝卜素的食物主要是橙黄色和绿色蔬菜。菠菜、胡萝卜、韭菜、油菜、荠菜、马兰头等每500克可含 胡萝卜素14毫克以上，每天只有吃120～150克就能满意儿童维生素A的需要。雪里红、小白菜、红薯、大 葱、西红柿、柿子椒等。每500克含胡萝卜素为1．5～7．4毫克。
　　2.富含胡萝卜素A的食物（毫克／100克）
　　食物名称 含量
　　甜薯（红心） 5．11 胡萝卜 （黄） 4．05 （红） 2．11 菠菜 3．87 韭菜 3．49 青菜 3．20
　　太古菜 2．63 空心菜 2．14 苋菜 1．92 辣椒 1．56 芒果 3．81 杏 1．79
　　3.含维生素b的食物和水果
　　糙米、豆类、干果、硬果、花生仁
　　油菜、土豆、茄子、南瓜、黄花菜、芽菜、香蕉、苹果、玉米
　　蛋黄、瘦肉类、鱼类、豆类及白菜
　　【 以上两种物质在人体内都能主动转化成维生素A，直接只含有维生素A(视黄醇）的食物较少 】
　　{维生素A自然维生素A只存在于动物性食物如：动物肝脏、蛋类、奶油和鱼肝油中。植物所含的胡萝卜素进 入人体，可在肝中改变为维生素A（1毫克胡萝卜素＝0．167毫克维生素A）。当膳食中脂肪、蛋白质、维生 素E摄人不足时，将影响到维生素A和胡萝卜素的吸收。
　　维生素A能增进成长发育，维护夜间视力，可增添抗病力和抗癌作用。维生素A缺少可导致儿童生长迟滞、发 育不良、患夜盲症，但切不可摄人过多，免得造成慢性中毒。红黄色蔬菜、水果和绿叶菜中含有较多 的胡萝卜素。
　　富含维生素A的食物主要有动物的肝脏、鱼类、海产品、奶油和鸡蛋等动物性食物。此外咸带鱼、鲫鱼、白鲢 、鳝鱼、鱿鱼、蛤蜊、奶油、人奶、牛奶等也含有140～846国际单位的维生素A（每100克 ）,prada mens。}
　　三、维生素E
　　维生素E主要存在于各种油料种子及动物油中，某些谷类、坚果和绿叶蔬菜中也含必定量的维生素E，肉、奶 、蛋及鱼肝油中含量较少。
　　多少种常见食物的维生素E含量（mg/100g）
　　食物名称 总维生素E 食品名称 总维生素E
　　豆油 93．08 芝麻油 68．53
　　花生油 42．06 小米 3．63
　　葵花籽油 54．60 玉米面（黄） 3．80
　　棉籽油 86．45 菠菜 1．74
　　色拉油 24．01 猪肉（瘦） 0．34
　　四、维生素B族
　　【维生素B包括维生素B1、维生素B2、维生素B6、维生素B12、烟酸、泛酸、叶酸等】
　　1.富含维生素B1的食物包含
　　酵母、米糠、全麦、燕麦、花生、猪肉、大多数品种的蔬菜、麦麸、牛奶。
　　2.富含维生素B2的食物
　　牛奶、动物肝脏与肾脏、酿造酵母、奶酪、绿叶蔬菜、鱼、蛋类。
　　3.富含维生素B6的食物
　　啤酒酵母、小麦麸、麦芽、动物肝脏与肾脏、大豆、美国甜瓜、甘蓝菜、糙米、蛋、燕麦、花生 、胡桃。
　　4.富含维生素B12的食物
　　动物肝脏、牛肉、猪肉、蛋、牛奶、奶酪等
　　五、维生素D
　　维生素D能够促进钙、磷的接收和钙化，促使牙齿和骨骼发育完整，并且保持血液中的钙、磷均衡，坚持浓度 畸形。
　　维生素D的重要食物起源为鱼肝油、肝脏、乳类、卵黄跟奶油。鱼、鱼卵、肝、蛋黄、奶油、黄油、酪、肉类 、奶、生果、坚果、蔬菜及谷物
　　六、钙
　　富含钙的食物：牛奶、大豆（老师说大豆是个好货色，可以做豆浆、豆腐脑、豆腐、豆腐皮……）、海带、动 物骨头、部分蔬菜（雪里蕻100克含钙230毫克；小白菜、油菜、茴香、芫荽、芹菜等含量也在150毫克左 右。 这些绿叶疏菜天天吃上250克就可补钙400毫克。）、芝麻
　　七、蛋白质
　　食物中以豆类、花生、肉类、乳类、蛋类、鱼虾类含蛋白质较高,jimmy choo bridal shoes，而谷类含量较少，蔬菜水果中更少。人体对蛋白质的须要不仅取决于蛋白质的含量，而且还取决于蛋白质中所含 必须氨基酸的种类及比例。因为动物蛋白质所含氨基酸的种类和比例较合乎人体需要，所以动物性蛋白质比植物性 蛋白质养分价值高。
　　以下是每一百克食物中蛋白质的含量：
　　燕麦 15.6莲子 16.6黄豆 36.3蚕豆 28.2猪肉(瘦) 16.7猪心 19.1猪肝 21.3豆腐皮 50.5猪肾 15.5猪皮 26.4花生 26.2猪血 18.9核桃 15.4牛肉(瘦) 20.3羊肉(瘦) 17.3鲢鱼 17.0兔肉 2l 2鸡肉 21.5鸡肝 18.2鸭肉 16.5海参(干) 76.5鸡蛋 14.7龙虾 16.4
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　　一、少渣食物
　　1.少渣食物： 也称低纤维饮食，是指食物纤维含量极少、易于消化的饮食。少渣饮食可以尽量减少食物纤维对胃肠的刺激和阻塞 ，减慢肠蠕动，减少粪便量。
　　2.少渣食物配餐准则：
　　（1）、限度食物纤维的量 尽量少用富含食物纤维的食物，如蔬菜、水果、粗粮、整粒豆、硬果及含结缔组织多的动物跟腱、老的肌肉。选用 的食物应细软、渣少、便于咀嚼和吞咽，如肉类应选用嫩的瘦肉部门，蔬菜选嫩叶、花果局部，瓜类应去皮，果类 用果汁。
　　（2）、脂肪含量不易过多 腹泻患者对脂肪的消化吸收才能削弱，易致脂肪泻，故应把持饮食脂肪量,ladies polo shirts。
　　（3）、烹调方式 将食物切碎煮烂，做成泥状，忌用油炸、油煎的烹调办法，禁用烈性刺激性调味品。
　　（4）、少量多餐，留神营养平衡 因为食物取舍的限制，饮食营养素难以平衡，因制约蔬菜和水果，易引起维生素C和某些矿物质的缺乏，有些果汁 含较多的有机酸，易刺激肠蠕动。必要时可补充维生素和矿物质制剂。
　　3.食物抉择
　　（1）、宜用食物 精致米面制造食物，如粥、烂饭、面包、软面条、饼干；切碎制成软烂的嫩肉、动物内脏、鸡、鱼等；豆浆、豆腐 脑；乳类、蛋类；菜水、菜汁，去皮制软的瓜类、番茄、胡萝卜、土豆等。
　　（2）、限用食物 各种粗粮（如玉米、豆类、硬果、花生、核桃、杏仁、生的蔬菜，芹菜、韭菜、豆芽、笋、生萝卜、葱头以及油炸 食品,swisswatches，调味品（辣椒）等），整粒豆、硬果，富含食物纤维的蔬菜、水果，油炸、油腻食品，辣椒、胡椒、咖喱等浓郁 刺激性的调味品。
　　均为个人收拾，欢送弥补

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