Mawallafi: Tamara Smith
Ranar Halitta: 25 Janairu 2021
Sabuntawa: 21 Nuwamba 2024
Anonim
Спасибо
Video: Спасибо

Wadatacce

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:


AbinciVitamin K
Faski1640 mgg
Cooked sprouts na Brussels590 mcg
Dafaffen broccoli292 mcg
Raw farin kabeji300 mgg
Dafaffen chard140 mcg
Raw alayyafo400 mcg
Letas211 mcg
Raw karas145 mcg
Arugula109 mcg
Kabeji76 mgg
Bishiyar asparagus57 mcg
Boyayyen kwai48 mcg
Avocado20 mcg
Strawberries15 mcg
Hanta3.3 mcg
Kaza1.2 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.

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