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UVitamin K yivithamini ebalulekileyo edlala indima ebalulekileyo ekunqandeni igazi kwaye inceda ekwakheni nasekugcineni amathambo omelele. Ngaphandle koku, ivithamin K inezibonelelo ezininzi zempilo njengokuthintela isifo sentliziyo, ukwehlisa amanqanaba eswekile yegazi, ukuphucula impilo yokuqonda njalo njalo.
UVitamin K unokufumaneka kukutya okunotyebileyo ku-vitamin K. Ukungakufaki ngokwaneleyo kolu hlobo lokutya ekutyeni kwakho kunokukhokelela ekuswelekeni kwe-vitamin K.
Apha, sidwelise ukutya okunotye vithamin K
1. Iavokhado
Ukotapeya okwabizwa ngokuba ziziqhamo zebhotela ziziqhamo ezinesondlo ezigcwele ivithamin K kunye nezinye izakha mzimba ezibalulekileyo ezifana nobhedu, i-iron, i-zinc kunye ne manganese [1]
- I-100 g yeavokhado ine-21 mcg ivithamin K
2. Kiwi
I-Kiwi iqulethe inani elibalulekileyo le-vitamin K, calcium, i-magnesium kunye ne-phosphorus, zonke ezi zinto zinegalelo ekuphuculeni impilo yethambo kunye nokunciphisa umngcipheko we-osteoporosis [Mbini] .
- I-100 g ye-kiwi iqulethe i-40.3 mcg yevithamini K
3. Iipruni
Iiprune ngumthombo olungileyo wevithamini K ukuzitya kuya kuthintela ukulahleka kwamathambo kwaye kuncede ukuphucula uxinano lwamaminerali amathambo. Kunqande ukusebenzisa izixa ezikhulu zeprune njengoko zinokuba nefuthe le-laxative.
- I-100 g ye-prunes ine-59.5 mcg ivithamini K
4. Iiblueberries
Iiblueberries ziqulathe iivithamini kunye neeminerali ezifanelekileyo ezinje ngevithamin K, zinc, magnesium, manganese, calcium, phosphorus kunye nentsimbi.
- I-100 g yeeblueberries ine-19.3 mcg ivithamini K
5. Irharnati
Ipomegranate ngumthombo olungileyo wevithamini K, i-potassium, ivithamin C kunye ne-folate zonke ezizisa impilo yakho xa iyonke.
- I-100 g yeerharnati iqulethe i-16.4 mcg yevithamini K
6. Amaqunube
AmaBlackberry ngawona mthombo ubalaseleyo wevithamini K, ethi xa isetyenziswe yonke imihla incede ekugcineni amathambo omelele kwaye esempilweni. Ikwangumthombo olungileyo wevithamini C, ifayibha kunye nemanganizi.
- I-100 g yamaqunube amnyama ane-19.8 mcg ivithamini K
7. Ispinatshi
Isipinatshi siyaziwa ngokuxabiseka okuphezulu kwesondlo Le mifuno inamagqabi aluhlaza ityebile ku vithamin K kwaye ichitha malunga nesiqingatha sekomityi yamagqabi esipinatshi esiphekiweyo iya kuhlangabezana neemfuno zemihla ngemihla zikavithamini K.
- I-100 g yesipinatshi iqulethe i-483.5 mcg yevithamini K.
8. Kale
I-Kale yenye imifuno enamagqabi aluhlaza etyebileyo ku-vitamin K. Oku kutya kukutya kuphezulu kwi-calcium, i-folate, i-potassium nezinye izakha mzimba ezibalulekileyo.
- I-100 g ye-kale ine-828.3 mcg ivithamini K
9. Uhlaza lwemostade
Uhlaza lwemostade luqukethe amanqanaba aphezulu evithamini K, ethi xa isetyenziswa incede ekomelezeni amathambo. Ikwangumthombo otyebileyo wemagnesium, calcium, kunye nefolic acid.
- I-100 g yemifuno yemifuno iqulethe i-257.5 mcg ivithamini K
10. Imifuno yeCollard
Imifuno yeCollard ngumthombo ogqwesileyo wevithamini K, i-potassium, i-phosphorus, i-calcium, isinyithi kunye ne-zinc. Iphucula impilo yamathambo kwaye yehlisa umngcipheko wesifo seswekile kunye nesifo sentliziyo.
- I-100 g yemifuno eluhlaza ine-437.1 mcg ivithamini K
11. Imifuno yetheniphu
Imifuno ye-Turnip ityebile kwi-vitamin K kunye nezinye izondlo kunye neekhalori eziphantsi. Ukusetyenziswa kwemifuno yetheniphu kuya kukhulisa ulusu kunye neenwele ezisempilweni, kuthintele i-osteoporosis, kwaye kunciphise umngcipheko wesifo seswekile.
- I-100 g yemifuno ye-turnip iqulethe i-251 mcg i-vitamin K.
12. Iletisi
Ilettuce, imifuno enamagqabi aluhlaza ityebile ku-vitamin K kunye nezinye iivithamini kunye neeminerals ezifana nevithamini A, ivithamin B6, niacin, riboflavin, thiamin, selenium, potassium kunye ne-phosphorus.
- I-100 g yelettuce ine-24.1 mcg ivithamini K
13. Brokholi
I-Brokholi igcwele iivithamini, iiminerali kunye nezinye izinto ezibandakanya ivithamin K, ivithamini A, ivithamin C, potassium, iphosphorus kunye ne selenium.
- I-100 g ye-broccoli ine-mcg eyi-102 mcg.
14. Ikhaphetshu
Ikhaphetshu ngumthombo olungileyo wevithamin K kwaye iqulethe izixa ezincinci zezinye izakha mzimba ezifana nevithamin A, iron, fiber kunye ne riboflavin.
- I-100 g yeklabishi iqulethe i-76 mcg ivithamini K
15. Iimbotyi eziluhlaza
Iimbotyi eziluhlaza zityebile ku-vitamin K, ivithamin C, ifolthi kunye nefayibha. Ukutya iimbotyi eziluhlaza kuya kunceda ekunciphiseni isifo sentliziyo, isifo seswekile kunye nomngcipheko wokutyeba kakhulu.
- I-100 g yeembotyi eziluhlaza ine-43 mcg ivithamini K
16. Ithanga
Ithanga ngumthombo olungileyo wevithamini K, ivithamin A, ivithamin E, ivithamin C, ivithamin C, zinc, ithusi kunye ne potassium.
- I-100 g yethanga iqulethe i-1.1 mcg ivithamini K
17. Iasparagus
I-Asparagus ngumthombo ogqwesileyo wevithamini K, i-potassium, ivithamin E, ivithamin A, i-folate, i-vitamin C, i-manganese, ithusi kunye ne-zinc.
- I-100 g ye-asparagus iqulethe i-41.6 mcg ivithamini K
18. Iimbotyi kuphela
Iimbotyi ze-Mung zityebile ku-vitamin K kunye nezinye izakha mzimba ezibalulekileyo ezifana ne-vitamin A, folate, vitamin B6, thiamin, vitamin C kunye ne manganese.
- I-100 g yeembotyi ze-mung ziqulathe i-9 mcg ivithamin K
19. Isifuba senkukhu
Isifuba senkukhu siqulathe inani elifanelekileyo levithamini K, iproteni, i-selenium, ivithamin B6, i-phosphorus kunye ne-niacin.
- I-100 g yebele yenkukhu ine-14.7 mcg ivithamin K
20. Amandongomane eecashew
Amandongomane e-cashew angumthombo olungileyo we-vitamin K, i-vitamin E, i-folate, i-vitamin B6, ithusi, i-zinc, i-potassium, i-iron kunye ne-magnesium.
- I-100 g yamandongomane e-cashew ane-34.1 mcg ivithamini K
Ii-FAQ eziqhelekileyo
Ndingayifumana njani ivithamin K ngokwendalo?
UVitamin K unokufumaneka ngokwendalo kukutya okufana nemifuno eluhlaza, imifuno yemostade, iletisi, isipinatshi, imifuno yetheniphu, ibroccoli njalo njalo.
Kukuphi ukutya okusezantsi ku-vitamin K?
Ukutya okune-vitamin K encinci ziitumato, iipepile, icauliflower, ikhukhamba, iitapile, ibhatata kunye nomngqusho.
Ngaba iibhanana ziphezulu ku-vitamin K?
Iibhanana zityebile kwi-potassium kwaye zincinci ku-vitamin K. Nangona kunjalo, iibhanana zinezibonelelo ezininzi zempilo onokuzinika, kungoko unokuzibandakanya ekutyeni kwakho.
Ngaba iminqathe iphezulu ku-vitamin K?
Iminqathe yimifuno yesondlo kakhulu etyebileyo ku-vitamin K, ivithamin A, potasium, ifayibha kunye nezinye izakha mzimba.
Ngaba itshizi inovithamini K omninzi?
I-cheese eqhubekileyo iqulethe ixabiso eliphantsi le-vitamin K, kanti iitshizi ezinjenge-cottage cheese kunye ne-cheddar ushizi ziqulethe ixabiso le-vitamin K.
