Ngaba uyazi ukuba ukuze ube nokutya okusempilweni kufuneka ubandakanye ukutya okwaneleyo okune-vitamin K? Kwaye, ngokwezifundo, esi sondlo sinceda umzimba wakho wenze uthotho lwemisebenzi ekugcina usempilweni.
Fumanisa ukutya okusempilweni okuza kukunceda uhlangabezane neemfuno zakho zemihla ngemihla zikavithamini K (Kucetyiswa i-75 mcg yonke imihla):
Uyifumana njani ivithamin K
UVitamin K kufuneka abe kukutya okutya, kodwa ngoba? Inayiphi indima edlalwa sesi sondlo? Uphando lubonisa ukuba le vithamini iluncedo empilweni. Kulungile kuye imeko yamathambo, ukujikeleza kwegazi nentliziyo.
Njengakwezinye izakha-mzimba ezibalulekileyo, eyona ndlela yokufumana ivithamin K yimifuno. Ukuba utya ukutya okunotyeyo kweli qela lokutya, into yokuqala kukuvuyisana nawe ngokumisela ngempumelelo ukutya okunesondlo, into engekho lula kumntu wonke. Kwaye le nto ilula kodwa ebalulekileyo ithetha ukuba kunokwenzeka ukuba sele ufumana ngokwaneleyo kwesi sondlo. Nangona kunjalo, ngezantsi Sikunika ukhetho oluceke kakhulu ku-vitamin K ukuze ubathathele ingqalelo:
Verduras
Ukuba ufuna ukwandisa ukutya kwakho ivithamin K, Cinga ngemifuno efana nehlumelo laseBrussels. Oku kutya kuhlala kuluhlu lwezona zisempilweni, kwaye umxholo wayo kule vithamini sesinye sezizathu. Ukuba ukhetha okunye ukutya kube ngowona mthombo wakho we-vitamin K, cinga nge-broccoli, i-asparagus, i-chives kunye neminqathe.
Ngakolunye uhlangothi, yongeza amanye amagqabi eparsley kwizitya zakho Isicwangciso esiza kukunceda ufumane idosi elungileyo yeli vithamini xa okona kutya iphambili ingeyiyo imifuno.
Imifuno enamagqabi
Njengoko uyazi, imifuno enamagqabi ayinakuphulukana nokutya kwakho. Eli qela lokutya likuqinisekisa ngenani eliphezulu leevithamini kunye neeminerali, kubandakanya ivithamin K. Ngenxa yoko, ukuba ufuna ukwandisa idosi yemihla ngemihla yale vithamini, qinisa ukubheja kwakho kwimifuno enamagqabi. Igalelo lemifuno enamagqabi afana nespinatshi, i-watercress kunye ne-kale edumileyo ibalulekile..
Zonke zikhetho ezintle, kodwa kuya kufuneka uyikhumbule loo nto I-kale imele igalelo elikhulu kuzo zombini i-vitamin k kunye nezinye izakha mzimba ezibalulekileyo, ke kufanelekile ukuba uyiqwalasele xa usenza ivenkile ngeveki.
Isiqhamo
Nangona eyona mithombo ye vithamin K (eyona iphezulu) ifumaneka kwimifuno, esi sondlo asikhethi kweli qela lokutya. Iziqhamo zikwabonelela ngale vithamini, ngezixa ezincinci, kodwa ikwanomdla kakhulu kumbono wesondlo. Amanani mancinci, kodwa ekubuyeni kwabo banethuba lokuba kulula ukuwaphatha, umgangatho onexabiso elikhulu ukuba inkqubo yakho yemihla ngemihla ikugcina ungekho ekhaya imini yonke.
Ke ngoko, imifuno ilungile xa unethuba lokupheka ekhaya okanye lokutya kwindawo yokutyela, ngelixa Iziqhamo zikunceda ungayeki ukongeza ivithamin K (kunye nezinye izakha mzimba ezibaluleke kakhulu emzimbeni) xa useofisini okanye udlala imidlalo. Kwaye ngoku ukuba iijusi zendalo zikwifashoni, kulula ngakumbi ukuba utye zombini iziqhamo kunye nemifuno ngelixa usenza imisebenzi yakho yemihla ngemihla.
Ungayihoyi ivithamin C nokuba
Jonga eli nqaku: Ukutya okune-vitamin C. Apho uyakufumana ukutya okuya kukunceda ufezekise iimfuno zakho kwesi sondlo sibalulekileyo.
Kodwa ziphi iziqhamo ezine-vitamin K? Iavokhado, ethandwa kakhulu (yiyo loo nto kusenokwenzeka ukuba uyitya rhoqo), sesona siqhamo sisityebileyo ku-vitamin K. Kodwa zikhona ezinye iziqhamo onomdla wokuzifaka kwinqwelo yakho yokuthenga ukuba ufuna ukuqiniseka ukuba utya ukutya okunotye ivithamin K. Injalo imeko ye-plums, iidiliya, irharnate, i-kiwi kunye, ewe, ii-apile. . Ngokobuchwephesha zijikijolo, kodwa umxholo weblueberries kufuneka uchazwe.
Kukuphi okunye ukutya okunevithamini K endinokukongeza kwisidlo sam?
Kukho ukutya okubonelela ngevithamini K eninzi kunye nokunye okuncinci, kodwa Xa kuziwa ekuthinteleni ukusilela kwayo, licebo elilungileyo ukudibanisa okungakumbi, ngcono. Oku kulandelayo kunegalelo elingaphantsi kune-kale okanye i-avocado, kodwa zonke iifoto zibaliwe.
Sebenzisa ioyile ye-canola ekuphekeni yenye yezo ndlela ziya kukuvumela ukuba ufikelele kwinani elincinci levithamini K. I-Salmon, iiprawn kwaye, ngaphezulu kwako konke, ityhuna enkonkxiweyo ziintlanzi ekufanele ukuba uziqaqambise ngokwexabiso leevithamini K.
Kwaye ukuba uthanda amandongomane (into esebenza ngokuthanda kwakho, njengoko zonke iingcali zizincomela ngempilo entle), Uya kuba nomdla wokwazi ukuba iicashews kunye namandongomane ompayini nawo anika le vithamini.