Contents
Ana buƙatar Vitamin K da farko don haɓakar jini na al'ada, aiki daidai na zuciya, da ƙasusuwa masu ƙarfi. Ainihin, rashin wannan bitamin yana da wuya amma yana cikin haɗari waɗanda ke son cin abinci, azumi, ƙuntataccen abinci, da waɗanda ke da matsaloli tare da ƙwayar hanji. Vitamin K yana nufin rukunin mai mai narkewa kuma galibi ba a narkar da shi daga waɗanda ke cin abinci mara ƙarancin mai.
Abincin da aka wajabta na bitamin K ga maza shine 120 mcg ga mata da microgram 80 kowace rana. Waɗanne abinci za ku nema yayin da kuka rasa wannan bitamin?
plums
Wannan busasshen 'ya'yan itace tushen potassium, magnesium, phosphorus, iron, bitamin b, C, da K (a cikin gram 100 na prunes 59 mcg na bitamin K). Prunes yana inganta narkewa, yana motsa peristalsis, yana rage hawan jini.
Ganyen albasa
Green albasa ba wai kawai ta yi ado tasa ba amma kuma ɗayan farko yana ɗauke da bitamin a farkon bazara. Albasa ta ƙunshi zinc, phosphorus, calcium, bitamin A da C. ta hanyar cin Kofin koren albasa, zaku iya amfani da kashi biyu na bitamin K na yau da kullun.
Brussels sprouts
Brussels sprouts suna da wadatar bitamin K, gram 100 na kabeji ya ƙunshi microgram 140 na bitamin. Hakanan irin wannan kabeji shine tushen bitamin C, wanda ke haɓaka rigakafi. Brussels sprouts yana ƙarfafa ƙasusuwa, yana inganta hangen nesa, yana rage jinkirin tsufa.
cucumbers
Wannan samfurin mai ƙananan kalori yana da ruwa mai yawa, bitamin, da ma'adanai: bitamin C da b, jan ƙarfe, potassium, manganese, zare. Vitamin K a cikin gram 100 na cucumbers 77 µg. Duk da haka wannan kayan lambu yana da shi flavonol, anti-mai kumburi, kuma yana da tasiri mai tasiri akan aikin kwakwalwa.
Bishiyar asparagus
Vitamin K a cikin bishiyar asparagus 51 micrograms da gram 100, da potassium. Green harbe yana da kyau ga zuciya kuma yana iya tasiri tasirin hawan jini. A cikin bishiyar asparagus ya ƙunshi folic acid, wanda a zahiri yana shafar ci gaban tayin a cikin mata masu juna biyu, kuma yana hana ɓacin rai.
Broccoli
Broccoli ya ƙunshi yawancin bitamin da ma'adanai kuma kayan lambu ne na musamman. A cikin rabin Kofin kabeji 46 microgram na bitamin K, da magnesium, phosphorus, calcium, zinc, iron, manganese, da bitamin C.
Basil ya bushe
Game da kayan yaji, Basil yana da kyau sosai kuma ya dace da jita -jita da yawa. Ba za su ba da ɗanɗanon dandano da ƙamshi kawai ba amma kuma za su wadatar da abinci tare da bitamin K. Basil yana da kaddarorin antibacterial da antiviral kuma yana da tasiri mai kyau akan tsarin juyayi kuma yana daidaita sukari na jini.
Kabeji Kale
Idan sunan bai saba ba, tambayi mai siyarwa - Na tabbata kun ga Kale a cikin shaguna da kasuwanni. Kale yana da wadata a cikin bitamin A, C, K (478 mcg na Kofuna ɗaya na ganye), fiber, calcium, iron, da phytonutrients. Yana da amfani a yi amfani da shi musamman ga waɗanda ke gwagwarmayar tafiyar matakai na kumburi a cikin jiki kuma yana da tarihin anemia ko osteoporosis. Kabeji Kale na iya shafar yanayi.
man zaitun
Wannan man yana ƙunshe da fats masu ƙoshin lafiya da acid mai kitse, da antioxidants. Man zaitun yana taimakawa zuciya yana ƙarfafa ta yana hana bayyanar da bunƙasa ciwon daji. 100 grams na man zaitun ya ƙunshi microgram 60 na bitamin K.
Kayan yaji
Kayan yaji kamar su barkono, alal misali, suma sun ƙunshi yawancin bitamin K kuma zai zama babban ƙari ga abincin ku. Sharp yana inganta narkewa kuma yana taimakawa rage kumburi.
Ƙari game da bitamin K karanta a cikin babban labarinmu.
