Ukudla Okungcono Okungama-20 Okunothile Ngovithamini K

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UVitamin K uvithamini obalulekile obamba iqhaza elibalulekile ekunqandeni igazi futhi osiza ekwakheni nasekugcineni amathambo aqinile. Ngaphandle kwalokhu, uvithamini K unezinzuzo eziningi zezempilo njengokuvimbela isifo senhliziyo, ukwehlisa amazinga kashukela egazini, ukwenza ngcono impilo yokuqonda nokunye.

UVitamin K angatholakala ekudleni okunothe ku-vitamin K. Ukungafaki okwanele kwalokhu kudla ekudleni kwakho kungaholela ekushodeni kukavithamini K.

Lapha, sibhale phansi ukudla okunothe ku-vitamin K

1. Ukwatapheya

Ukotapeya obizwa nangokuthi izithelo zebhotela isithelo esinomsoco esigcwele uvithamini K nezinye izakhi zomzimba ezibalulekile njengethusi, i-iron, i-zinc ne-manganese [1]

• I-100 g ye-avocado iqukethe u-21 mcg uvithamini K

2. Kiwi

I-Kiwi iqukethe inani elibalulekile levithamini K, i-calcium, i-magnesium ne-phosphorus, konke okunomthelela ekuthuthukiseni impilo yamathambo kanye nokwehlisa ingozi ye-osteoporosis [okubili] .

• I-100 g ye-kiwi iqukethe u-40.3 mcg uvithamini K

3. Amaphruni

Ama-prune awumthombo omuhle ka-vitamin K ukuwadla kuzovimbela ukulahleka kwamathambo futhi kusize ukuthuthukisa ukuminyana kwamaminerali. Gwema ukudla inani elikhulu lama-prune ngoba angaba nomthelela we-laxative.

• Amagremu ayi-100 we-prune aqukethe u-59.5 mcg uvithamini K

4. Amajikijolo

Ama-blueberries aqukethe amavithamini namaminerali abalulekile njengevithamini K, i-zinc, i-magnesium, i-manganese, i-calcium, i-phosphorus ne-iron.

• I-100 g yama-blueberries aqukethe u-19.3 mcg uvithamini K

5. Ipomegranati

Ipomegranate ngumthombo omuhle kavithamini K, i-potassium, uvithamini C kanye ne-folate konke okuzuzisa impilo yakho yonke.

• I-100 g yehalananda iqukethe 16.4 mcg uvithamini K

6. Amajikijolo

AmaBlackberry angumthombo omuhle kakhulu kavithamini K, okuthi uma usetshenziswa nsuku zonke usize ekugcineni amathambo aqinile futhi anempilo. Futhi zingumthombo omuhle kavithamini C, ifayibha kanye nemanganizi.

• I-100 g yamajikijolo aqukethe u-19.8 mcg uvithamini K

7. Isipinashi

Isipinashi saziwa ngenani laso eliphezulu lokudla okunempilo. Le mifino eluhlaza enotshani icebile ku-vitamin K futhi ukudla cishe uhhafu wenkomishi yamaqabunga esipinashi okuphekiwe kuzohlangabezana nemfuneko yakho yansuku zonke kavithamini K.

• I-100 g yesipinashi iqukethe u-483.5 mcg uvithamini K.

8. Kale

I-Kale ngeminye imifino eluhlaza enamavithamini K. Lokhu kudla okuphezulu kubuye kube ne-calcium, i-folate, i-potassium nezinye izakhamzimba ezibalulekile.

• I-100 g yama-kale iqukethe i-vitamin K engu-828.3 mcg

9. Imifino yesinaphi

Imifino yesinaphi iqukethe amazinga aphezulu kavithamini K, okuthi uma usetshenziswa usize ekuqiniseni amathambo. Futhi ingumthombo ocebile we-magnesium, calcium ne-folic acid.

• I-100 g yemifino yesinaphi iqukethe 257.5 mcg uvithamini K

10. Imifino yeCollard

Imifino yeCollard ingumthombo omuhle kakhulu kavithamini K, i-potassium, i-phosphorus, i-calcium, i-iron ne-zinc. Ithuthukisa impilo yamathambo futhi yehlisa ubungozi besifo sikashukela nesenhliziyo.

• I-100 g yemifino ye-collard iqukethe u-437.1 mcg uvithamini K

11. Imifino yetheniphu

Imifino yetheniphu icebile ku-vitamin K nezinye izakhi zomzimba futhi kunama-calories aphansi. Ukudla imifino yetheniphu kuzothuthukisa isikhumba nezinwele ezinempilo, kuvimbele ukukhumuzeka kwamathambo, kunciphise nengozi yesifo sikashukela.

• I-100 g yemifino yetheniphu iqukethe 251 mcg uvithamini K.

12. Ulethisi

Ulethisi, imifino enamaqabunga aluhlaza icebile ku-vitamin K namanye amavithamini namaminerali afana novithamini A, uvithamini B6, niacin, riboflavin, thiamin, selenium, potassium ne phosphorus.

• I-100 g ye ulethisi iqukethe 24.1 mcg uvithamini K

13. Broccoli

I-Brokholi igcwele amavithamini, amaminerali namanye ama-bioactive compounds afaka i-vitamin K, i-vitamin A, i-vitamin C, i-potassium, i-phosphorus kanye ne-selenium.

• I-100 g ye-broccoli iqukethe u-102 mcg uvithamini K.

14. Iklabishi

Iklabishi lingumthombo omuhle kavithamini K futhi liqukethe amanani amancane ezinye izakhamzimba ezinjengevithamini A, i-iron, i-fiber kanye ne-riboflavin.

• I-100 g yeklabishi iqukethe u-76 mcg uvithamini K

15. Ubhontshisi oluhlaza

Amabhontshisi aluhlaza acebile ku-vitamin K, uvithamini C, i-folate ne-fiber. Ukudla ubhontshisi oluhlaza kuzosiza ekwehliseni isifo senhliziyo, isifo sikashukela nobungozi bokukhuluphala.

• I-100 g kabhontshisi oluhlaza iqukethe i-43 mcg uvithamini K

16. Ithanga

Ithanga liwumthombo omuhle kavithamini K, uvithamini A, uvithamini E, uvithamini C, zinc, ithusi ne-potassium.

• I-100 g yethanga iqukethe u-1.1 mcg uvithamini K

17. I-Asparagus

I-Asparagus ingumthombo omuhle kakhulu ka-vitamin K, i-potassium, i-vitamin E, i-vitamin A, i-folate, i-vitamin C, i-manganese, ithusi ne-zinc.

• I-100 g ye-asparagus iqukethe u-41.6 mcg uvithamini K

18. Ubhontshisi kuphela

Amabhontshisi e-Mung acebile ku-vitamin K nezinye izakhi zomzimba ezibalulekile njenge-vitamin A, i-folate, i-vitamin B6, i-thiamin, i-vitamin C ne-manganese.

• I-100 g yobhontshisi we-mung iqukethe i-9 mcg uvithamini K

19. Isifuba senkukhu

Isifuba senkukhu siqukethe inani elihle likavithamini K, amaprotheni, i-selenium, uvithamini B6, i-phosphorus ne-niacin.

• I-100 g yesifuba senkukhu iqukethe u-14.7 mcg uvithamini K

20. Amantongomane e-cashew

Amantongomane e-cashew angumthombo omuhle ka-vitamin K, uvithamini E, i-folate, uvithamini B6, ithusi, i-zinc, i-potassium, i-iron ne-magnesium.

• I-100 g yamantongomane e-cashew aqukethe 34.1 mcg uvithamini K

Imibuzo evame ukubuzwa

Ngingayithola kanjani i-vitamin K ngokwemvelo?

UVitamin K angatholakala ngokwemvelo ekudleni okufana nemifino eluhlaza, ama-mustard greens, ulethisi, isipinashi, imifino yetheniphu, i-broccoli nokunye.

Yikuphi ukudla okuphansi ku-vitamin K?

Ukudla okunovithamini K omningi utamatisi, upelepele, ukholifulawa, ikhukhamba, amazambane, ubhatata nesikwashi.

Ngabe ubhanana unovithamini K omningi?

Ubhanana ugcwele i-potassium futhi u-vitamin K. uphansi. Kodwa-ke, ubhanana unezinzuzo eziningi zezempilo ongazinikela, ngakho-ke ungazifaka ekudleni kwakho.

Ngabe izaqathe zinovithamini K omningi?

Izaqathe ziyimifino enomsoco kakhulu ecebile ngo-vitamin K, uvithamini A, i-potassium, i-fiber nezinye izakhamzimba.

Ingabe ushizi unovithamini K omningi?

Ushizi osetshenzisiwe uqukethe amanani aphansi kavithamini K, kanti ushizi onjenge-cottage shizi noshizi we-cheddar uqukethe inani elihle likavithamini K.

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