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Vitamin K muhimmin bitamin ne wanda ke taka muhimmiyar rawa wajen daskare jini kuma yana taimakawa ginawa da kiyaye kasusuwa masu ƙarfi. Baya ga wannan, bitamin K na da fa'idodin kiwon lafiya da yawa kamar hana cututtukan zuciya, rage matakan sukarin jini, inganta lafiyar hankali da sauransu.
na halitta gida magunguna ga gashi fall
Ana iya samun Vitamin K daga abinci mai wadataccen bitamin K. Rashin haɗa wadataccen waɗannan abincin cikin abincinku na iya haifar da karancin bitamin K.
Anan, mun lissafa abinci mai wadataccen bitamin K
1. Avocado
Avocado wanda ake kira da 'ya'yan itace mai' ya'yan itace 'ya'yan itace ne masu gina jiki cike da bitamin K da sauran muhimman abubuwan gina jiki kamar jan ƙarfe, ƙarfe, tutiya da manganese [1]
- 100 g na avocado ya ƙunshi 21 mcg bitamin K
2. Kiwi
Kiwi ya ƙunshi adadi mai yawa na bitamin K, alli, magnesium da phosphorus, dukkansu suna ba da gudummawa wajen inganta ƙashin ƙashi da rage haɗarin cutar sanyin kashi [biyu] .
- 100 g kiwi ya ƙunshi 40.3 mcg bitamin K
3. Prunes
Prunes kyakkyawan tushe ne na bitamin K cin su zai hana asarar ƙasusuwa kuma zai taimaka inganta haɓakar ma'adinai na ƙashi. Guji cinye pruns da yawa saboda suna iya yin laxative sakamako.
- 100 g na prunes dauke da 59.5 mcg bitamin K
4. Shudaya
Blueberries suna dauke da muhimman bitamin da kuma ma'adanai kamar su bitamin K, zinc, magnesium, manganese, calcium, phosphorus da iron.
- 100 g na shudaya sun hada da 19.3 mcg bitamin K
5. Ruman
Ruman shine kyakkyawan tushen bitamin K, potassium, bitamin C kuma dukkansu suna amfanar lafiyar ku gaba ɗaya.
- 100 g rumman ya ƙunshi bitamin K 16 mcg
6. Baƙi
Baƙar fata shine kyakkyawan tushen bitamin K, wanda idan ana cinye shi yau da kullun yana taimakawa ƙoshin lafiya da ƙoshin lafiya. Hakanan sune kyakkyawan tushen bitamin C, fiber da manganese.
- 100 g baƙar fata ya ƙunshi 19.8 mcg bitamin K
7. Alayyafo
Alayyafo sanannu ne saboda ƙimar ƙimar ta mai gina jiki. Wannan koren kayan lambun yana da wadataccen bitamin K kuma cinye kusan rabin ƙoƙon dafaffen ganyen alayyahu zai haɗu da buƙatun bitamin K na yau da kullun.
- 100 g na alayyafo ya ƙunshi 483.5 mcg bitamin K.
8. Kale
Kale wani koren kayan lambu ne mai cike da bitamin K. Wannan babban abincin shima yana dauke da alli, fure, potassium da sauran muhimman abubuwan gina jiki.
- 100 g na kale ya ƙunshi bitamin K 828.3 mcg
9. Ganyen mustard
Ganyen mustard yana dauke da sinadarai masu yawa na bitamin K, wanda yawan cinsu yana taimakawa wajen karfafa kasusuwa. Hakanan yana da tushen tushen magnesium, calcium, da folic acid.
- 100 g na mustard ganye ya ƙunshi 257.5 mcg bitamin K
10. Koren ganye
Collard green shine kyakkyawan tushen bitamin K, potassium, phosphorus, calcium, iron da zinc. Yana kara lafiyar kashi da rage kasadar suga da cututtukan zuciya.
yoga asanas don mai ciki
- 100 g na koren kwayoyi sun ƙunshi bitamin K na 437,1 mcg
11. Koren kore
Ganyen turnip yana da wadataccen bitamin K da sauran abubuwan gina jiki da ƙarancin adadin kuzari. Amfani da ganyen lalle zai inganta fata da gashi mai kyau, zai hana cutar sanyin kashi, sannan zai rage barazanar kamuwa da ciwon suga.
- 100 g na koren turnip ya ƙunshi 251 mcg bitamin K.
12. Letas
Letas, koren kayan lambu mai dauke da bitamin K da sauran bitamin da ma'adanai kamar su bitamin A, bitamin B6, niacin, riboflavin, thiamin, selenium, potassium da phosphorus.
- 100 g na latas ya ƙunshi 24,1 mcg bitamin K
13. Broccoli
Broccoli yana cike da bitamin, ma'adanai da sauran mahaɗan bioactive ciki har da bitamin K, bitamin A, bitamin C, potassium, phosphorus da selenium.
- 100 g na broccoli ya ƙunshi 102 mcg bitamin K.
14. Kabeji
Kabeji kyakkyawan tushe ne na bitamin K kuma yana ƙunshe da wasu ƙananan abubuwan gina jiki kamar bitamin A, ƙarfe, zare da kuma riboflavin.
- 100 g na kabeji ya ƙunshi 76 mcg bitamin K
15. Koren wake
Koren wake suna da wadataccen bitamin K, bitamin C, folate da fiber. Cin koren wake zai taimaka wajen rage cututtukan zuciya, ciwon sukari da kuma haɗarin kiba.
- 100 g na koren wake ya ƙunshi 43 mcg bitamin K
16. Kabewa
Kabewa kyakkyawan tushe ne na bitamin K, bitamin A, bitamin E, bitamin C, zinc, jan ƙarfe da potassium.
- 100 g na kabewa ya ƙunshi 1.1 mcg bitamin K
17. Bishiyar aspara
Bishiyar asparagus kyakkyawa ce tushen bitamin K, potassium, bitamin E, bitamin A, folate, bitamin C, manganese, jan ƙarfe da tutiya.
ciki rage motsa jiki a gida
- 100 g na bishiyar asparagus yana dauke da sinadarin bitamin K mai nauyin 41.6 mcg
18. wake kawai
Mungun wake suna da wadataccen bitamin K da sauran abubuwan gina jiki kamar su bitamin A, folate, bitamin B6, thiamin, bitamin C da kuma manganese.
- 100 g na wake kawai na dauke da mcg bitamin K 9
19. Nonon kaji
Nonuwan kaji na dauke da adadi mai yawa na bitamin K, furotin, selenium, bitamin B6, phosphorus da niacin.
- 100 g na nono kaza ya ƙunshi 14.7 mcg bitamin K
20. Gwanin cashew
Kashin cashew shine kyakkyawan tushen bitamin K, bitamin E, folate, bitamin B6, jan ƙarfe, zinc, potassium, ƙarfe da magnesium.
- 100 g na kwayar cashew ta ƙunshi bitamin K 34k mcg
Tambayoyi gama gari
Ta yaya zan iya samun bitamin K ta halitta?
Ana iya samun Vitamin K ta dabi'a daga abinci kamar su koren kayan lambu, ganyen mustard, latas, alayyaho, ɗanɗangar ganye, broccoli da sauransu.
Waɗanne abinci ne ƙarancin bitamin K?
Abincin da bashi da bitamin K shine tumatir, barkono, farin kabeji, kokwamba, dankali, dankali mai zaki da squash.
Shin Ayaba tana ɗauke da bitamin K?
Ayaba tana da wadataccen potassium da kuma rashin bitamin K. Duk da haka, ayaba na da fa'idodi masu yawa na kiwon lafiya da za a bayar, saboda haka za ku iya hada shi a cikin abincinku.
Shin karas yana cikin bitamin K?
Karas wani kayan lambu ne mai matukar gina jiki wanda yake cike da bitamin K, bitamin A, potassium, fiber da sauran abubuwan gina jiki.
Shin cuku yana cikin bitamin K?
Cuku ɗin da aka sarrafa yana ɗauke da ƙananan ƙwayoyin bitamin K, yayin da cuku kamar cuku da cuku da cheddar suna ɗauke da adadin bitamin K.
