Mukati
Vitamin K inodikanwa zvakanyanya pakujaira kweropa, kushanda chaiko kwemoyo, uye mapfupa akasimba. Mukudaro, kushomeka kwevhitamini iyi hakuwanzoitika asi vari panjodzi ndevaya vanofarira kudya, kutsanya, kudya kwakadziviswa, uye vane matambudziko nematumbu emukati. Vitamin K inoreva kune boka remafuta-akanyungudika uye kazhinji harigaywe nevaya vanodya yakaderera-mafuta kudya.
Zvinosungirwa kutora vhitamini K yevarume ndeye 120 mcg yevakadzi uye makumi masere magiramu pazuva. Ndezvipi zvekudya zvekutarisa kana iwe uchishaya vhitamini iyi?
plums
Ichi chibereko chakaomeswa chinobva potasium, magnesium, phosphorus, iron, mavitamini b, C, uye K (mune 100 magiramu epurumu 59 mcg ye vitamini K). Prunes inovandudza kugaya, inomutsa peristalsis, inoderedza BP.
Green hanyanisi
Green hanyanisi haingoshongedze chete dhishi asiwo imwe yekutanga inotakura mavitamini kutanga kwechirimo. Onion ine zinc, phosphorus, calcium, mavitamini A uye C. nekudya Mukombe weeiii yakasvibirira, unogona kushandisa zvakapetwa zuva nezuva vhitamini K.
Brussels inomera
Brussels inomera yakafuma muvhitamini K, 100 magiramu ekabichi ine 140 micrograms dzevhitamini. Rudzi rwemakabichi iri zvakare rine vhitamini C, iyo inowedzera hutachiona. Brussels inomera inosimbisa mapfupa, inovandudza kuona, uye inononoka kukwegura.
Makaskodha
Ichi chakareruka chakaderera-calori chigadzirwa chine yakawanda mvura, mavitamini, uye zvicherwa: mavitamini C uye b, mhangura, potasium, manganese, fiber. Vitamin K mune 100 magiramu emagaka 77 µg. Asi iyi miriwo ine mukati mayo flavonol, anti-kupisa, uye ine maitiro akanaka pane chiitiko chehuropi.
asiparagasi
Vitamin K mune asparagus 51 micrograms pa100 gramu, uye potasium. Matavi eGreen akanaka kumoyo uye anogona kunyatso kukonzera kukanganiswa kweropa. Mune asparagus ine folic acid, iyo inokanganisa kukura kwe "fetus" muvakadzi vane pamuviri, uye inodzivirira kushushikana.
Broccoli
Broccoli ine akawanda mavitamini uye mamineral uye iri imwe yakasarudzika miriwo. Muchikamu cheKapu kabichi 46 micrograms e vitamini K, uye magnesium, phosphorus, calcium, zinc, iron, manganese, uye vitamini C.
Basil akaomeswa
Kana zviri zvekudyiwa, Basil yakanaka kwazvo uye yakakodzera madhishi mazhinji. Ivo havangopi chete yakasarudzika kuravira uye kunhuhwirira asiwo kunosimbisa chikafu chine vhitamini K. Basil ine antibacterial uye antiviral zvivakwa uye ine yakanaka maitiro kune etsinga system uye yakajairika shuga yeropa.
Kabichi Kale
Kana zita racho risingazivikanwe, bvunza mutengesi - Ndine chokwadi kuti wakaona Kale muzvitoro nemisika. Kale akapfuma mavitamini A, C, K (yake 478 mcg paKapu imwe yemakwenzi), fiber, calcium, iron, uye phytonutrients. Inobatsira kuishandisa kunyanya kune avo vari kunetsekana nehutachiona mumuviri uye ine nhoroondo yeanemia kana osteoporosis. Kabichi Kale inogona kukanganisa mafungiro.
Olive mafuta
Oiri iyi ine mafuta ane hutano nemafuta acids, uye antioxidants. Mafuta omuorivhi anobatsira moyo nekuusimbisa uye unodzivirira kuoneka nekukura kwegomarara. 100 magiramu emafuta emuorivhi ane 60 micrograms evitamini K.
Zvinonhuwira mwaka
Zvinonhuwira zvinonhuwira senge chili, semuenzaniso, zvakare zvine yakawanda vhitamini K uye ichave yekuwedzera kukuru kune kwako kudya. Sharp zvakanaka inovandudza kugaya uye inobatsira kubvisa kuzvimba.
Zvimwe pamusoro vhitamini K verenga mune yedu hombe chinyorwa.
