Zamkatimu
Vitamini K amafunikira makamaka kuti magazi aziundana, kugwira ntchito bwino kwa mtima, ndi mafupa olimba. M'malo mwake, kusowa kwa vitaminiyi ndikosowa kwambiri koma omwe ali pachiwopsezo ndi omwe amakonda kudya, kusala kudya, zakudya zopanda malire, komanso omwe ali ndi vuto lamatumbo am'mimba. Vitamini K amatanthauza gulu la mafuta osungunuka ndipo nthawi zambiri sagayidwa ndi omwe amadya zakudya zopanda mafuta.
Kuloledwa kwa vitamini K kwa amuna ndi 120 mcg kwa akazi ndi 80 micrograms patsiku. Ndi zakudya ziti zomwe muyenera kuyang'ana mukakhala mulibe vitaminiyi?
nthuza
Zipatso zouma izi ndi gwero la potaziyamu, magnesium, phosphorous, chitsulo, mavitamini B, C, ndi K (mu 100 magalamu a prunes 59 mcg wa vitamini K). Prunes imathandizira kagayidwe kachakudya, imathandizira peristalsis, imachepetsa kuthamanga kwa magazi.
Anyezi wobiriwira
Anyezi obiriwira samakongoletsa mbale komanso imodzi mwazoyamba imanyamula mavitamini kumayambiriro kwa masika. Anyezi ali ndi nthaka, phosphorous, calcium, mavitamini A ndi C. mwa Kudya Kapu ya anyezi wobiriwira, mukhoza kugwiritsa ntchito kawiri tsiku mlingo wa vitamini K.
Brussels zikumera
Ziphuphu za Brussels zili ndi vitamini K wochuluka, magalamu 100 a kabichi ali ndi ma micrograms 140 a vitamini. Mtundu uwu wa kabichi umakhalanso ndi vitamini C, womwe umapangitsa kuti chitetezo chitetezeke. Mphukira za Brussels zimalimbitsa mafupa, zimathandizira kuwona bwino, ndikuchepetsa ukalamba.
Nkhaka
Izi opepuka otsika kalori mankhwala lili zambiri madzi, mavitamini, ndi mchere: mavitamini C ndi B, mkuwa, potaziyamu, manganese, CHIKWANGWANI. Vitamini K mu magalamu 100 a nkhaka 77 µg. Komabe masamba ali mmenemo flavonol, odana ndi yotupa, ndipo ali ndi zotsatira zabwino pa ubongo ntchito.
Katsitsumzukwa
Vitamini K mu katsitsumzukwa 51 ma micrograms pa 100 magalamu, ndi potaziyamu. Mphukira zobiriwira zimakhala zabwino pamtima ndipo zimatha kukhudza kuthamanga kwa magazi. Mu katsitsumzukwa lili kupatsidwa folic acid, amene bwino amakhudza chitukuko cha mwana wosabadwayo mu amayi apakati, ndi kupewa maganizo.
Burokoli
Broccoli ili ndi mavitamini ndi mchere wambiri ndipo ndi masamba apadera. Mu theka la chikho cha kabichi 46 micrograms ya vitamini K, ndi magnesium, phosphorous, calcium, zinki, chitsulo, manganese, ndi vitamini C.
Basil wouma
Ponena za zokometsera, basil ndi yabwino kwambiri komanso yoyenera mbale zambiri. Iwo adzapereka osati chosiyana kukoma ndi fungo komanso kulimbikitsa chakudya ndi vitamini K. Basil ali antibacterial ndi sapha mavairasi oyambitsa katundu ndipo ali ndi zotsatira zabwino pa mantha dongosolo ndi normalizes shuga wa magazi.
Kabichi Kale
Ngati dzinalo silidziwika, funsani wogulitsa - ndikutsimikiza kuti mwawona Kale m'masitolo ndi m'misika. Kale ali ndi mavitamini A, C, K (478 mcg pa chikho chimodzi cha zitsamba), fiber, calcium, iron, ndi phytonutrients. Zothandiza kugwiritsa ntchito makamaka kwa iwo omwe akulimbana ndi njira zotupa m'thupi ndipo ali ndi mbiri ya kuchepa kwa magazi m'thupi kapena kufooka kwa mafupa. Kabichi Kale akhoza kukhudza maganizo.
Mafuta a azitona
Mafutawa ali ndi mafuta abwino komanso mafuta acids, komanso ma antioxidants. Mafuta a azitona amathandiza mtima ndikulimbitsa ndikuletsa maonekedwe ndi kukula kwa khansa. 100 magalamu a mafuta a azitona ali ndi ma microgram 60 a vitamini K.
Zokometsera zokometsera
Zokometsera zokometsera monga chili, mwachitsanzo, zimakhalanso ndi vitamini K wambiri ndipo zidzakhala zowonjezera pazakudya zanu. Sharp bwino imathandizira kagayidwe kachakudya ndikuchepetsa kutupa.
Zambiri za vitamini K werengani m'nkhani yathu yayikuru.
