Okuqukethwe
I-Vitamin K iyadingeka ngokuyinhloko ekuhluleni kwegazi okujwayelekile, ukusebenza kahle kwenhliziyo, namathambo aqinile. Empeleni, ukuntuleka kwaleli vithamini kuyivelakancane kakhulu kodwa engozini yilabo abathanda ukudla, ukuzila ukudla, ukudla okulinganiselwe, futhi abanezinkinga zezitshalo zamathumbu. UVitamin K ubhekisa eqenjini lamafutha ancibilikayo futhi kaningi aligaywa yilabo abadla ukudla okunamafutha aphansi.
Ukudla okuphoqelekile kwe-vitamin K yamadoda kungu-120 mcg wabesifazane nama-micrograms angama-80 ngosuku. Yikuphi ukudla okufanele ukufune uma ungenayo le vithamini?
Ama-Prunes
Lesi sithelo esomisiwe siwumthombo we-potassium, i-magnesium, i-phosphorus, i-ayoni, amavithamini b, u-C no-K (ngamagremu ayi-100 ama-prunes angama-59 mcg ka-vitamin K). Ama-prunes athuthukisa ukugaya, avuselele i-peristalsis, ehlisa umfutho wegazi.
U-anyanisi oluhlaza
U-anyanisi oluhlaza awugcini nje ukuhlobisa isidlo kodwa futhi owokuqala uthwala amavithamini ekuqaleni kwentwasahlobo. U-anyanisi uqukethe i-zinc, i-phosphorus, i-calcium, amavithamini A no-C. Ngokudla Inkomishi ka-anyanisi oluhlaza, ungasebenzisa umthamo wansuku zonke kavithamini K ophindwe kabili.
Brussels amahlumela
Amahlumela aseBrussels acebile ku-vitamin K, amagremu angu-100 eklabishi aqukethe ama-microgram angu-140 wevithamini. Lolu hlobo lweklabishi luphinde lube ngumthombo kavithamini C, othuthukisa amasosha omzimba. Amahlumela aseBrussels aqinisa amathambo, athuthukise umbono, futhi abambezele inqubo yokuguga.
Ukhukhamba
Lo mkhiqizo osindayo wekhalori eliphansi uqukethe amanzi amaningi, amavithamini, namaminerali: amavithamini C no-b, ithusi, i-potassium, i-manganese, i-fiber. UVitamin K ngamagremu ayi-100 wamakhukhamba 77 µg. Kodwa-ke le mifino ine-flavonol, elwa nokuvuvukala, futhi inomphumela omuhle ekusebenzeni kobuchopho.
I-asparagus
I-Vitamin K ku-asparagus 51 micrograms ngamagremu angu-100, kanye ne-potassium. Amahlumela aluhlaza alungele inhliziyo futhi angathonya impela umfutho wegazi. Ku-asparagus iqukethe i-folic acid, ethinta kahle ukuthuthukiswa kombungu kwabesifazane abakhulelwe, futhi ivimbela ukucindezeleka.
I-broccoli
I-Broccoli iqukethe amavithamini namaminerali amaningi futhi iyimifino ethize eyingqayizivele. Engxenyeni yenkomishi yeklabishi ama-microgram angu-46 kavithamini K, kanye ne-magnesium, i-phosphorus, i-calcium, i-zinc, insimbi, i-manganese, ne-vitamin C.
I-Basil eyomile
Ngokuqondene nezinongo, i-basil inhle kakhulu futhi ilungele izitsha eziningi. Ngeke banikeze nje ukunambitheka okuhlukile kanye nephunga elimnandi kodwa futhi bacebise ukudla nge-vitamin K. I-Basil ine-antibacterial kanye ne-antiviral properties futhi inomphumela omuhle ohlelweni lwezinzwa futhi yenza ushukela wegazi ube ojwayelekile.
Iklabishi Kale
Uma igama lingaziwa, buza umdayisi - ngiyaqiniseka ukuthi uke wambona uKale ezitolo nasezimakethe. I-Kale inothile ngamavithamini A, C, K (i-478 mcg yakhe ngenkomishi eyodwa yamakhambi), i-fiber, i-calcium, i-iron, nama-phytonutrients. Ilusizo ukuyisebenzisa ikakhulukazi kulabo abalwa nezinqubo zokuvuvukala emzimbeni futhi inomlando we-anemia noma i-osteoporosis. Iklabishi Kale ingaba nomthelela omuhle emoyeni.
Amafutha e-Olive
Lo oyili uqukethe amafutha anempilo namafutha acid, nama-antioxidants. Amafutha omnqumo asiza inhliziyo futhi ayiqinise futhi avimbele ukubonakala nokukhula komdlavuza. Amagremu ayi-100 kawoyela aqukethe ama-micrograms angama-60 kavithamini K.
Izinongo ezibabayo
Izinongo ezibabayo njenge-chili, ngokwesibonelo, nazo ziqukethe uvithamini K omningi futhi kuzoba isengezo esihle kakhulu ekudleni kwakho. I-Sharp kahle ithuthukisa ukugaya futhi isiza ukukhulula ukuvuvukala.
Okuningi mayelana i-vitamin K funda esihlokweni sethu esikhulu.
