Zakudya 20 Zabwino Kwambiri Za Vitamini K

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Vitamini K ndi vitamini wofunikira yemwe amatenga gawo lofunikira pakumanga magazi ndipo amathandizira kumanga ndikusunga mafupa olimba. Kupatula izi, vitamini K ili ndi maubwino ambiri azaumoyo monga kupewa matenda amtima, kutsitsa shuga m'magazi, kukonza thanzi lazidziwitso ndi zina zambiri.

Vitamini K amatha kupezeka ndi zakudya zokhala ndi vitamini K. Kusaphatikizira zakudya zokwanira mu zakudya zanu kumatha kubweretsa kuchepa kwa vitamini K.

Pano, talemba zakudya zomwe zili ndi vitamini K wambiri

1. Peyala

Peyala yomwe imadziwikanso kuti zipatso za batala ndi chipatso chopatsa thanzi chodzaza ndi vitamini K ndi zina zofunikira monga mkuwa, chitsulo, zinc ndi manganese [1]

• 100 g ya peyala ili ndi 21 mcg vitamini K

2. Kiwi

Kiwi imakhala ndi vitamini K wambiri, calcium, magnesium ndi phosphorous, zonsezi zimathandizira kukulitsa thanzi la mafupa ndikuchepetsa chiopsezo cha kufooka kwa mafupa [ziwiri] .

• 100 g ya kiwi ili ndi 40.3 mcg vitamini K

3. Mitengo ya prunes

Prunes ndi gwero labwino la vitamini K kuwadya kungateteze kutayika kwa mafupa ndikuthandizira kukonza kuchuluka kwa mchere wamafupa. Pewani kumwa ma prunes ambiri chifukwa amatha kutulutsa mankhwala ofewetsa tuvi tolimba.

• 100 g ya prunes imakhala ndi 59.5 mcg vitamini K

4. Mabulosi abuluu

Mabulosi abuluu amakhala ndi mavitamini ndi michere monga vitamini K, zinc, magnesium, manganese, calcium, phosphorous ndi iron.

• 100 g ya ma blueberries ali ndi 19.3 mcg vitamini K

5. Makangaza

Makangaza ndi gwero labwino la vitamini K, potaziyamu, vitamini C ndi zonse zomwe zimapindulitsa thanzi lanu lonse.

• 100 g wa makangaza ali ndi 16.4 mcg vitamini K

6. Mabulosi akuda

Mabulosi akuda ndiwo magwero abwino a vitamini K, omwe akagwiritsidwa ntchito tsiku lililonse kuti akhale ndi mafupa olimba komanso athanzi. Amakhalanso ndi vitamini C, fiber komanso manganese.

• 100 g ya mabulosi akuda ali ndi 19.8 mcg vitamini K

7. Sipinachi

Sipinachi imadziwika ndi zakudya zabwino kwambiri. Masamba obiriwirawa ali ndi vitamini K wambiri ndipo kudya theka la chikho cha masamba a sipinachi yophika kumakwaniritsa zofunikira za vitamini K tsiku lililonse.

• 100 g ya sipinachi ili ndi 483.5 mcg vitamini K.

8. Kale

Kale ndi masamba ena obiriwira obiriwira omwe ali ndi vitamini K. Chakudyachi chimakhalanso ndi calcium, folate, potaziyamu ndi zakudya zina zofunika.

• 100 g wakale amakhala ndi vitamini K 828.3 mcg

9. Msuzi wa mpiru

Masamba a mpiru amakhala ndi vitamini K wambiri, yemwe akamamwa amathandiza kulimbitsa mafupa. Komanso ndi gwero lolemera la magnesium, calcium, ndi folic acid.

• 100 g wa masamba a mpiru ali ndi 257.5 mcg vitamini K

10. Maluwa obiriwira

Maluwa a Collard ndi gwero labwino kwambiri la vitamini K, potaziyamu, phosphorous, calcium, iron ndi zinc. Zimathandizira kukhala ndi thanzi labwino komanso kumachepetsa chiopsezo cha matenda ashuga komanso matenda amtima.

• 100 g wa masamba obiriwira amakhala ndi 437.1 mcg vitamini K

11. amadyera Turnip

Mitengo ya mpiru imakhala ndi vitamini K wambiri ndi zakudya zina komanso mafuta ochepa. Kudya masamba a mpiru kumathandiza khungu ndi tsitsi labwino, kupewa kufooka kwa mafupa, ndikuchepetsa chiopsezo cha matenda ashuga.

• 100 g wa masamba a mpiru ali ndi 251 mcg vitamini K.

12. Letesi

Letesi, masamba obiriwira obiriwira ali ndi vitamini K wambiri ndi mavitamini ena ndi michere monga vitamini A, vitamini B6, niacin, riboflavin, thiamin, selenium, potaziyamu ndi phosphorous.

• 100 g ya letesi imakhala ndi 24.1 mcg vitamini K

13. Broccoli

Broccoli yodzaza ndi mavitamini, michere ndi zinthu zina zophatikizira kuphatikizapo vitamini K, vitamini A, vitamini C, potaziyamu, phosphorus ndi selenium.

• 100 g ya broccoli ili ndi 102 mcg vitamini K.

14. Kabichi

Kabichi ndi gwero labwino la vitamini K ndipo mumakhala zakudya zina zochepa monga vitamini A, iron, fiber ndi riboflavin.

• 100 g kabichi imakhala ndi mavitamini K 76 76g

15. Nyemba zobiriwira

Nyemba zobiriwira zimakhala ndi vitamini K wambiri, vitamini C, folate ndi fiber. Kudya nyemba zobiriwira kumathandizira kuchepetsa matenda amtima, matenda ashuga komanso kunenepa kwambiri.

• 100 g nyemba zobiriwira zili ndi 43 mcg vitamini K

16. Dzungu

Dzungu ndi gwero labwino la vitamini K, vitamini A, vitamini E, vitamini E, vitamini C, zinc, mkuwa ndi potaziyamu.

• 100 g wa dzungu uli ndi 1.1 mcg vitamini K

17. Katsitsumzukwa

Katsitsumzukwa ndi gwero labwino kwambiri la vitamini K, potaziyamu, vitamini E, vitamini A, folate, vitamini C, manganese, mkuwa ndi zinc.

• 100 ga katsitsumzukwa kali ndi 41.6 mcg vitamini K

18. Nyemba zokha

Nyemba za Mung zili ndi vitamini K wambiri komanso zakudya zina zofunika monga vitamini A, folate, vitamini B6, thiamin, vitamini C ndi manganese.

• 100 g wa nyemba za mung muli 9 mcg vitamini K

19. Chifuwa cha nkhuku

Chifuwa cha nkhuku chimakhala ndi vitamini K wambiri, protein, selenium, vitamini B6, phosphorus ndi niacin.

• 100 g wa m'mawere a nkhuku ali ndi 14.7 mcg vitamini K

20. Makoko amchere

Mtedza wa kasupe ndi gwero la vitamini K, vitamini E, folate, vitamini B6, mkuwa, zinc, potaziyamu, chitsulo ndi magnesium.

• 100 g ya mtedza wa cashew uli ndi 34.1 mcg vitamini K

Ma FAQ Omwe Amakonda

Kodi ndingapeze bwanji vitamini K mwachilengedwe?

Vitamini K amatha kupezeka mwachilengedwe kuchokera kuzakudya monga masamba obiriwira, masamba a mpiru, letesi, sipinachi, masamba a turnip, broccoli ndi zina zambiri.

Ndi zakudya ziti zomwe zili ndi vitamini K wochepa?

Zakudya zopanda vitamini K ndi tomato, tsabola, kolifulawa, nkhaka, mbatata, mbatata ndi sikwashi.

Kodi nthochi ili ndi vitamini K wambiri?

Nthochi zili ndi potaziyamu wambiri komanso zili ndi mavitamini K. Komabe, nthochi zimapindulitsanso thanzi lake, chifukwa chake mutha kuziphatikiza pazakudya zanu.

Kodi kaloti ali ndi vitamini K wambiri?

Kaloti ndi masamba opatsa thanzi kwambiri okhala ndi vitamini K, vitamini A, potaziyamu, fiber ndi michere ina.

Kodi tchizi uli ndi vitamini K wambiri?

Zakudya zosakaniza zili ndi vitamini K wochepa, pomwe tchizi ngati kanyumba tchizi ndi cheddar tchizi zimakhala ndi vitamini K.

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