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:

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.