Ukudla Okuphezulu Okungu-20 Okuphezulu Ku-Vitamin K

I-Vitamin K iyingxenye ebalulekile yokudla okunempilo, edlala indima ebalulekile ekusizeni ukujiya kwegazi nokwakha izicubu zamathambo. Ukudla kwe-Vitamin K kuvame ukudliwa ngokudla okuvamile lapho kungadingeki izithasiselo. Ukufaka ukudla okunovithamini K okucebile njengesipinashi, i-broccoli, ne-kale ekudleni kwakho kungasiza ngcono impilo yamathambo.

Izinhlobo ze-vitamin K

Kunezinhlobo ezintathu zikavithamini K, kodwa zimbili kuphela ezidingekayo emzimbeni womuntu.

• I-Vitamin K1, ebizwa nangokuthi i-phylloquinone, itholakala kakhulu ezitshalweni futhi idlala indima ebalulekile ekuhlulekeni kwegazi okusekelwe esibindini.
• I-Vitamin K2, eyaziwa nangokuthi i-menaquinone, ivame ukutholakala emikhiqizweni yezilwane nevutshiwe, enemithombo yokudla embalwa. Iphinde ikhiqizwe ama-bacteria amathumbu futhi ibe nomthelela empilweni yemithambo yegazi namathambo.
• I-Vitamin K3, ebizwa nangokuthi i-menadione, iyivithamini yokwenziwa futhi ayinconywa ukuthi isetshenziswe.

Ukudla okuphezulu ku-vitamin K

Okunye ukudla okune-vitamin K ephezulu kanje:

1. I-broccoli: Inothile nge-fiber, i-Vitamin A, i-Vitamin K, i-Vitamin C, i-potassium, njll. Cishe ingxenye yenkomishi ye-broccoli ephekiwe iqukethe u-110 mcg we-Vitamin K.
2. Amajikijolo: Ukukhonza okukodwa noma inkomishi yama-blueberries inganikeza cishe u-29 mcg we-Vitamin K.
3. Izaqathi: Lawa anothe nge-fibre, isitashi, i-Vitamin A, i-Vitamin C, i-Vitamin K kanye ne-Vitamin B8. Uhhafu wenkomishi yekarothi unikeza u-9% wesidingo sansuku zonke sikaVitamin K.
4. Ukheshi: I-ounce eyodwa ye-cashews iqukethe cishe u-9.7 mcg ka-Vitamin K, okwenza cishe u-8% wesidingo sansuku zonke sika-Vitamin K. 
5. Ukholifulawa: Inkomishi eyodwa yekholifulawa ephekiwe iqukethe u-17.1 mcg kaVithamini K. futhi iqukethe izakhamzimba ezifana ne-pantothenic acid kanye noVithamini B-6.
6. Inyama yenkukhu: I-100 grams yenkukhu iqukethe i-60 mcg ye-Vitamin K. Inkukhu inothile nge-calcium, insimbi, i-Vitamin A, i-Vitamin C, i-Vitamin B, i-Vitamin D, ne-zinc.
7. Amaqanda: Izikhupha zamaqanda zicebile ku-Vitamin K kanye nezinye izakhi ezibalulekile ezifana namaVithamini A, D, no-E kanye nama-omega-3 fatty acids. Isikhupha seqanda esisodwa esikhulu siqukethe i-5.8 mcg ye-Vitamin K.
8. Izinhlanzi: Izinhlanzi ezisemathinini emafutheni zinenani elihle le-Vitamin K. I-tuna ekheniwe ekhanyayo emafutheni iqukethe i-37 mcg ye-Vitamin K ngokuphakelwa kwe-3-ounce.
9. Isibindi seWundlu: Iwumthombo omuhle kakhulu wevithamini K, ene-90-100 mcg ngamagremu ayi-100.
10. Amagilebhisi: Cishe emagilebhisini ayishumi, ungathola u-3.5 mcg we-Vitamin K.
11. Isi-Kiwi: Inothe ngo Vitamin C kanye no Vitamin K. Kokunye ikiwi, ungathola u-28 mcg we-Vitamin K.
12. Ulethisi: I-100 grams ye-ulethisi (umthombo omkhulu) ingakuthola cishe u-120-140 mcg we-Vitamin K.
    
13. Amafutha e-Olive: Iqukethe 62 mcg Vitamin K cishe 100 amagremu. 
14. Iparsley: Ihlumela elilodwa nje lika-parsley liqukethe i-164 mcg ye-Vitamin K, engaphezu kwe-DV.
15. Ipomegranati: Ingxenye yenkomishi yegromegranate iqukethe u-14 mcg we-Vitamin K. Futhi inothile ngama-antioxidants nama-flavonoids.
16. Ukotapheya: Lezi futhi ziphezulu ku-Vitamin K. Cishe ngamagremu ayi-100 we ukwatapheya, kukhona cishe i-21 mcg ye-Vitamin K.
17. Ithanga: Inkomishi eyodwa yethanga ethini ingagcwalisa amaphesenti angama-37 esidingo sansuku zonke se-Vitamin K.
18. Amafutha kabhontshisi wesoya: Amafutha kabhontshisi wesoya anothile nge-Vitamin E, kanti i-Vitamin K. I-spoonful engu-1 yamafutha kabhontshisi iqukethe u-25 mcg we-Vitamin K.
19. Isipinashi: Inkomishi eyodwa yesipinashi eluhlaza iqukethe u-144.9 mcg we-Vitamin K, kanti inkomishi eyodwa yesipinashi esiphekiwe ine-888.5 mcg ye-Vitamin K.
20. Amafutha eCanola: Ungathola kalula cishe u-10 mcg we-Vitamin K kusipuni esisodwa samafutha we-soya.

Ngakho-ke, lokhu ukudla okumbalwa okungangezwa ekudleni kwakho ukuze uqedele imfuneko ye-Vitamin K yomzimba. Nokho, ungase ufune thintana nesazi sokudla ngaphambi kokwengeza ukudla okusha ekudleni kwakho uma unezimo ezithile zezokwelapha noma ukhathazekile nge-allergies.

Yini eyenza i-vitamin K?

I-Vitamin K isiza umzimba wakho ukugcwala kwegazi, okusho ukuthi kuyasiza ukuyeka ukopha uma usikekile. Kuphinde kube neqhaza ekugcineni amathambo akho enempilo ngokusekela ukuqina kwamathambo. Ngakho-ke, i-vitamin K ibalulekile kokubili ukuphulukisa nokugcina amathambo aqinile.

Ubani okungafanele athathe i-vitamin K eyeqile?

Abantu okufanele bagweme ukuthatha i-vitamin K ngokweqile bahlanganisa:

• Abantu Abasebenzisa I-Blood Thinners: Labo abathatha imithi efana ne-warfarin kufanele baqaphele nge-vitamin K, ngoba ingaphazamisa ukusebenza komuthi.
• Abantu Abanesifo Sesibindi: Njengoba isibindi sisiza ukucubungula uvithamini K, labo abanezinkinga zesibindi bangase babe nenkinga yokulawula amanani eqile.
• Abantu Abanezimo Ezithize Zezokwelapha: Labo abanezimo ezithinta ukujiya kwegazi noma imetabolism bangase badinge ukugwema uvithamini K oweqile.

Ukudla kwe-vitamin K

Izidingo zokudla zansuku zonke zikavithamini K, ngokugxila ekudleni okunovithamini K:

• Izinsana (izinyanga ezi-0-6): 2.0 micrograms (mcg)
• Izinsana (izinyanga ezingu-7-12): 2.5 mcg
• Izingane (iminyaka engu-1-3): 30 mcg
• Izingane (iminyaka engu-4-8): 55 mcg
• Izingane (iminyaka engu-9-13): 60 mcg
• Intsha (iminyaka eyi-14-18): 75 mcg
• Abantu abadala (abaneminyaka engu-19 nangaphezulu): 90 mcg (abesifazane), 120 mcg (amadoda)

Ukuze uthole ukudla okune-vitamin K ephezulu, faka lokhu kudla:

• I-Kale: Inkomishi eyodwa ye-kale ephekiwe inikeza cishe i-1000 mcg ye-vitamin K.
• Isipinashi: Inkomishi eyodwa yesipinashi esiphekiwe inikeza cishe u-890 mcg.
• I-Brokholi: Inkomishi eyodwa ye-broccoli ephekiwe iqukethe cishe u-220 mcg.
• Amahlumela AseBrussels: Inkomishi eyodwa ephekiwe icishe ibe ngu-200 mcg.
• Ulethisi Oluhlaza: Inkomishi eyodwa inikeza cishe ama-mcg angama-60.

Uhlangabezana kanjani nezidingo zakho ze-vitamin K?

Ukuze uhlangabezane nezidingo zakho zikavithamini K, ungafaka izinhlobonhlobo zokudla ekudleni kwakho okunothe ngalesi sakhi. Nazi ezinye izinketho ezinhle:

• esinezimila imifino
  • Kale
  • Isipinashi
  • I-broccoli
  • Imifino yeCollard
  • Amahlumela aseBrussels

Lena eminye yemithombo engcono kakhulu kavithamini K, futhi ukuyifaka ekudleni kwakho njalo kungakusiza uhlangabezane nezidingo zakho zansuku zonke.

• imifino
  • Obhontshisi abaluhlaza okotshani
  • I-asparagus
  • Iklabishi
  • Ulethisi

Le mifino nayo iyimithombo emihle kavithamini K futhi ingafakwa kalula kumasaladi, amasobho, noma njengezitsha ezisemaceleni.

• Izithelo
  • ikiwi
  • aluhlaza okwesibhakabhaka
  • Amagilebhisi
  • Ukwatapheya

Izithelo ezithile ezifana nekiwi namajikijolo aluhlaza zinenani elilinganiselwe likavithamini K.

• Amafutha Yemifino
  • Amafutha we-soya
  • ICanola Amafutha
  • Amafutha e-Olive

La mafutha aqukethe uvithamini K futhi angasetshenziswa ekuphekeni noma ekugqokeni kwesaladi.

• Inyama nobisi
  • amaqanda
  • Isibindi
  • Ushizi

Nakuba ingacebile ngovithamini K njengemifino enamahlamvu, le mikhiqizo yezilwane isengaba nomthelela ekudlaleni kwakho konke.
Ukufaka izinhlobonhlobo zalokhu kudla ekudleni kwakho kungasiza ekuqinisekiseni ukuthi uthola uvithamini K owanele ukusekela ukujiya kwegazi okunempilo namandla amathambo.

Imibuzo Evame Ukubuzwa

1. Kungani i-Vitamin K ibalulekile empilweni?

I-Vitamin K ibalulekile ekujikeni kwegazi nempilo yamathambo. Idlala indima ebalulekile ekusizeni umzimba wakhe amahlule egazi lapho kudingeka futhi ekugcineni amathambo aqinile futhi enempilo.

2. Yikuphi ukudla okuyimithombo engcono kakhulu kaVithamini K?

Iklabishi, ushizi oqinile, i-kale, isipinashi, i-kiwi, ukwatapheya, imifino ye-collard, ubisi oluphelele, izikhupha zamaqanda, i-broccoli, ubhekeni, nama-prunes kuphakathi kokudla okuphezulu okuqukethe inala ka-Vitamin K.

3. Yiziphi izimpawu zokushoda kwe-Vitamin K?

Izimpawu zokushoda kwe-Vitamin K zihlanganisa ukopha kakhulu, ukuthambekela kokulimaza kalula, ukopha ngaphakathi esiswini nasemathunjini, nokuba nezikhathi ezinzima zokuya esikhathini.

4. Yiziphi izinzuzo zokudla ukudla okunovithamini K?

Ukudla okunothe ngo-Vitamin K kunomthelela ekwakhekeni kwegazi, ezempilo zamathambo, futhi kungase kube nezinzuzo ezingaba khona zenhliziyo nemithambo yegazi kanye nokulwa nokuvuvukala.

5. Ingabe kukhona ukudla okunconyiwe kwansuku zonke kwe-Vitamin K?

Yebo, ukudla okunconyiwe kwansuku zonke kwe-Vitamin K kuyahlukahluka ngeminyaka nobulili. Kubantu abadala, imvamisa isukela kuma-microgram angama-90 kuye kwayi-120 ngosuku. Abesifazane abakhulelwe nabancelisayo bangadinga amanani aphezulu kancane.

6. Yikuphi ukudla okunovithamini K ophakeme kakhulu?

Ukudla okuphezulu ku-vitamin K yi-kale. Imifino eluhlaza enamahlamvu efana ne-kale, isipinashi, ne-broccoli inothe kakhulu ngovithamini K, okwenza kube izinqumo ezinhle kakhulu zokuthuthukisa ukudla kwakho.

7. Yiziphi izimpawu ze-vitamin K ephansi?

Izimpawu zokushoda kwevithamini K zifaka imihuzuko kalula, ukopha kakhulu ezilonda, ukopha, kanye izinsini ezophayo. Ezimweni ezimbi kakhulu, kungase kuholele igazi emchameni noma indle.

8. Ingabe iqanda linovithamini K?

Amaqanda aqukethe uvithamini K, kodwa awacebile kakhulu kuwo. Iningi likavithamini K ekudleni ngokuvamile livela emifino eluhlaza kunamaqanda.

9. Ingabe i-curd inothile ngovithamini K?

I-Curd iqukethe inani elincane le-vitamin K, kodwa ayibhekwa njengomthombo ocebile. Ngokuqukethwe okuphezulu kwe-vitamin K, imifino eluhlaza kanye nokudla okuvutshelwe njenge-natto yizinketho ezingcono.

10. Ingabe ukuntuleka kukavithamini K kungalapheka?

Yebo, ukushoda kukavithamini K kungelashwa ngokwandisa ukudla okunovithamini K noma ngezithako zokudla. Kwezinye izimo, ikakhulukazi lapho kukhona ukuntula okukhulu, odokotela bangase banikeze imijovo kavithamini K.