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Vitamin K vhitamini yakakosha inoita chikamu chakakosha mukugwamba kweropa uye inobatsira kuvaka nekuchengetedza mapfupa akasimba. Kunze kweizvi, vhitamini K ine zvakawanda zvakanaka zvehutano sekudzivirira chirwere chemwoyo, kudzikisa mashuga eropa, kusimudzira hutano hwekuziva uye zvichingodaro.
Vitamin K inogona kuwanikwa kubva kuzvikafu zvakapfuma muvhitamini K. Kusabatanidza zvakakwana zveizvi chikafu muchikafu chako kunogona kutungamira kukushomeka kwevhitamini K.
Pano, isu takanyora pasi chikafu chakapfuma muvhitamini K
1. Avocado
Avocado inonzi zvakare chibereko chebota muchero une hutano wakazara vhitamini K uye zvimwe zvakakosha zvakadai semhangura, iron, zinc uye manganese [1]
- 100 g yeavocado ine 21 mcg vhitamini K
2. Kiwi
Kiwi ine huwandu hwakakosha hwevhitamini K, calcium, magnesium uye phosphorus, zvese izvi zvinobatsira mukuvandudza hutano hwemabhonzo uye kudzikisa njodzi ye osteoporosis [piri] .
- 100 g ye kiwi ine 40.3 mcg vhitamini K
3. Prunes
Prunes ndiyo sosi yakanaka yevhitamini K kuidya ichadzivirira kurasikirwa kwemapfupa uye kubatsira kuvandudza huwandu hwemaminetsi emapfupa. Dzivisa kudya zvakawandisa zvemapurumu sezvavanogona kuita laxative mhedzisiro.
- 100 g yemichero ine 59.5 mcg vhitamini K
4. Blueberries
Blueberries ine akakosha mavitamini uye mamineral senge vhitamini K, zinc, magnesium, manganese, calcium, phosphorus uye iron.
- 100 g yeblueberries ine 19.3 mcg vhitamini K
5. Damba
Pomegranate yakanaka sosi vhitamini K, potasium, vhitamini C uye folate zvese izvo zvinobatsira hutano hwako hwese.
- 100 g yematamba ine 16.4 mcg vhitamini K
6. Mablackberries
Mablackberries ndiwo manyuko akanaka evhitamini K, iyo kana ikadyiwa zuva nezuva inobatsira mukuchengetedza mapfupa akasimba uye ane hutano. Izvowo zvakare sosi yakanaka yevhitamini C, fiber uye manganese.
- 100 g yemablackberries ine 19.8 mcg vhitamini K
7. Sipinachi
Sipinachi inozivikanwa nekukosha kwayo kwehutano. Iyi yakasvibira yemashizha yemuriwo yakazara muvhitamini K uye ichidya inenge hafu yekapu yemashizha espinashi yakabikwa inosangana neyako vhitamini K yezuva nezuva.
- 100 g yesipinashi ine 483.5 mcg vhitamini K.
8. Kale
Kale ndeimwe girini yemashizha emashizha akapfuma muvitamin K. Ichi chikafu chepamusoro zvakare chakakwira mucalcium, folate, potasium uye zvimwe zvakakosha zvinovaka muviri.
- 100 g yekare ine 828.3 mcg vhitamini K
9. Masitadhi magidhi
Masitadhi magidhi ane akakwira mavitamini K, ayo panoshandiswa anobatsira mukusimbisa mapfupa. Iyo zvakare yakapfuma sosi yemagnesium, calcium, uye folic acid.
- 100 g yemasitadhi miriwo ine 257.5 mcg vhitamini K
10. Collard magirini
Collard greens ndeye yakanakisa sosi yevhitamini K, potasium, phosphorus, calcium, iron uye zinc. Inovandudza hutano hwemapfupa uye inoderedza njodzi yeshuga uye chirwere chemwoyo.
- 100 g yemakorari madhiri ane 437.1 mcg vhitamini K
11. Turnip greens
Turnip magidhi akapfuma muvhitamini K uye zvimwe zvinovaka muviri uye akaderera mumakhalori. Kudya turnip greens kunowedzera ganda noutano hwakanaka, kudzivirira osteoporosis, uye kudzikisa njodzi yeshuga.
- 100 g yemitenipsi ine 251 mcg vhitamini K.
12. Lettuce
Lettuce, girini yakasvibira yemuriwo ine vhitamini K uye mamwe mavitamini nemaminerari senge vhitamini A, vhitamini B6, niacin, riboflavin, thiamin, selenium, potasium uye phosphorus.
- 100 g yetisi ine 24.1 mcg vhitamini K
13. Broccoli
Broccoli yakazara nevhithamini, zvicherwa uye mamwe bioactive macomputer anosanganisira vhitamini K, vhitamini A, vhitamini C, potasium, phosphorus uye selenium.
- 100 g ye broccoli ine 102 mcg vhitamini K.
14. Kabichi
Kabichi isosi yakanaka yevhitamini K uye ine zvidiki zvidiki zvezvimwe zvinovaka muviri zvakaita vhitamini A, iron, fiber uye riboflavin.
- 100 g yekabichi ine 76 mcg vitamini K
15. Green beans
Bhinzi dzakasvibirira dzakapfuma muvhitamini K, vitamini C, folate uye fiber. Kudya bhinzi yegirini kunobatsira mukuderedza chirwere chemoyo, chirwere cheshuga uye kufutisa njodzi.
- 100 g yebhinzi yegirini ine 43 mcg vhitamini K
16. Manhanga
Nhanga isosi yakanaka yevhitamini K, vhitamini A, vhitamini E, vhitamini C, zinc, mhangura uye potasium.
- 100 g yemanhanga ine 1.1 mcg vhitamini K
17. Asparagasi
Asparagus ndiyo yakanakisa sosi yevhitamini K, potasium, vhitamini E, vhitamini A, folate, vhitamini C, manganese, mhangura uye zinc.
- 100 g yeaspagasi ine 41.6 mcg vhitamini K
18. Bhinzi chete
Mbeu dzeMung dzakapfuma muvhitamini K uye zvimwe zvinovaka muviri zvakakosha sevhitamini A, folate, vhitamini B6, thiamin, vhitamini C uye manganese.
- 100 g yembeu yemungori ine 9 mcg vhitamini K
19. Huku zamu
Chipfuva chehuku chine huwandu hwakawanda hwevhitamini K, protein, selenium, vitamini B6, phosphorus uye niacin.
- 100 g yechipfuva chehuku chine 14.7 mcg vhitamini K
20. Mhezi dzemakwenzi
Makungu emakwenzi ndiwo manyuko akanaka evitamini K, vhitamini E, folate, vhitamini B6, mhangura, zinc, potasium, simbi uye magnesium.
- 100 g yemakungu emakwenzi ane 34.1 mcg vhitamini K
Kazhinji FAQs
Ndingawana sei vhitamini K zvakasikwa?
Vitamin K inogona kuwanikwa zvakasikwa kubva kuzvikafu zvakaita semuriwo wakasvibira wemashizha, masardard miriwo, lettuce, sipinashi, turnip greens, broccoli zvichingodaro.
Ndezvipi zvekudya zvakaderera mu vitamini K?
Chikafu chakaderera muvhitamini K madomasi, mhiripiri, kolifulawa, magaka, mbatatisi, mbambaira uye squash.
Mabhanana akakwirira mu vitamini K here?
Mabhanana akapfuma mu potassium uye ane vhitamini yakaderera K. Zvisinei, mabhanana ane zvakawanda zvehutano zvinobatsira zvekupa, saka unogona kuzviisa mukudya kwako.
Makarotsi ane vhitamini K yakawanda here?
Makarotsi ndiwo muriwo une hutano hwakapfuma hune vhitamini K, vhitamini A, potasium, faibha nezvimwe zvinovaka muviri.
Chizi yakakwira mu vitamini K here?
Yakagadzirwa chizi ine yakaderera huwandu hwevhitamini K, nepo cheeses senge kottage chizi uye cheddar chizi ine huwandu hwakawanda hwevhitamini K.
