Tushen abinci na Vitamin K (ya hada da girke-girke)
Wadatacce
- Tebur na abinci mai wadataccen Vitamin K
- Kayan girke-girke masu wadataccen Vitamin K
- 1. Spinach omelet
- 2. Broccoli shinkafa
- 3. Coleslaw da Abarba
Tushen abinci na bitamin K galibi kayan lambu ne masu koren kore, kamar su broccoli, brussels sprouts da alayyafo. Baya ga kasancewa a cikin abinci, bitamin K kuma ana samar dashi ta kyawawan ƙwayoyin cuta waɗanda ke tattare da ƙwayar dabba mai ƙoshin lafiya, hanji yana shanyewa tare da abinci mai ci.
Vitamin K yana taimakawa daskarewar jini, yana hana zubar jini, kuma yana shiga warkarwa tare da cike kayan ƙashi, ƙari ga taimakawa hana ciwace-ciwace da cututtukan zuciya.
Abincin da ke da wadataccen bitamin K ba ya rasa bitamin idan ya dahu, saboda ba a lalata bitamin K ta hanyoyin dafa abinci.
Tebur na abinci mai wadataccen Vitamin K
Tebur mai zuwa yana nuna adadin bitamin K da ke cikin 100 g na asalin abinci:
Abinci | Vitamin K |
Faski | 1640 mgg |
Cooked sprouts na Brussels | 590 mcg |
Dafaffen broccoli | 292 mcg |
Raw farin kabeji | 300 mgg |
Dafaffen chard | 140 mcg |
Raw alayyafo | 400 mcg |
Letas | 211 mcg |
Raw karas | 145 mcg |
Arugula | 109 mcg |
Kabeji | 76 mgg |
Bishiyar asparagus | 57 mcg |
Boyayyen kwai | 48 mcg |
Avocado | 20 mcg |
Strawberries | 15 mcg |
Hanta | 3.3 mcg |
Kaza | 1.2 mcg |
Ga manya masu lafiya, shawarar bitamin K shine 90 mcg a cikin mata kuma 120 mcg a cikin maza. Duba duk ayyukan Vitamin K
Kayan girke-girke masu wadataccen Vitamin K
Abubuwan girke-girke masu zuwa suna da wadataccen bitamin K don amfani da yawancin abincinku na asali:
1. Spinach omelet
Sinadaran
- 2 qwai;
- 250 g na alayyafo;
- ½ yankakken albasa;
- 1 tablespoon na man zaitun;
- Cikakken cuku, grated dandana;
- 1 tsunkule na gishiri da barkono.
Yanayin shiri
Doya ƙwai da cokali mai yatsa sannan kuma a ƙara ganyen alayyahu, albasa, grated cuku, gishiri da barkono, a motsa har sai komai ya gauraye sosai.
Bayan haka, zafafa kwanon tuya a wuta da mai kuma kara hadin. Cook a ƙananan wuta a ɓangarorin biyu.
2. Broccoli shinkafa
Sinadaran
- 500 g dafaffun shinkafa
- 100 g da tafarnuwa
- Man zaitun cokali 3
- Fakiti 2 na sabo broccoli
- 3 lita, ruwan zãfi
- Gishiri dandana
Yanayin shiri
Tsaftace broccoli, yanke cikin manyan guda ta amfani da tushe da furanni, kuma dafa a cikin ruwan salted har sai sandar ta yi laushi. Lambatu da ajiye. A cikin kwanon rufi, tsaba tafarnuwa a cikin man zaitun, ƙara broccoli sannan a sake sanya shi mintuna 3. Theara dafafaffiyar shinkafar kuma haɗa har sai uniform.
3. Coleslaw da Abarba
Sinadaran
- 500 g na kabeji a yanka a cikin bakin ciki tube
- 200 g na abarba da aka yanka
- 50 g na mayonnaise
- 70 g na kirim mai tsami
- 1/2 tablespoon na vinegar
- 1/2 tablespoon mustard
- 1 1/2 tablespoon na sukari
- 1 tsunkule na gishiri
Yanayin shiri
Wanke kabeji da magudana sosai. Mix mayonnaise, kirim mai tsami, vinegar, mustard, sukari da gishiri. Mix wannan miya tare da kabeji da abarba. Zuba a cikin firinji don minti 30 don kwantar da aiki.