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Pono nui ka Vitamin K no ka hoʻopili ʻana i ke koko maʻamau, ka hana kūpono o ka puʻuwai, a me nā iwi ikaika. I ke kumumanaʻo, kakaʻikahi loa ka nele o kēia wikamina akā aia ka makaʻu i ka poʻe makemake i ka papaʻai, ka hoʻokē ʻai, nā papaʻai kapu, a me nā pilikia me ka flora ʻōpū. ʻO ka Vitamin K e pili ana i kahi hui momona momona a ʻaʻole pinepine ʻia e ka poʻe e ʻai i ka papaʻai momona momona.
ʻO ka lawe ʻana i ka lāʻau K no nā kāne he 120 mcg no nā wahine a me 80 micrograms i kēlā me kēia lā. He aha nā meaʻai e nānā ai inā nele ʻoe i kēia wikamina?
plums
ʻO kēia hua maloʻo kahi kumu o ka potassium, magnesium, phosphorus, hao, huaora b, C, a me K (i ka 100 mau huna o nā prunes 59 mcg o ka huaʻai K). Hoʻomaikaʻi ʻo Prunes i ka digestion, stimulate peristalsis, hoʻohaʻahaʻa i ke koko.
Onion ʻōmaʻomaʻo
ʻAʻole nā mea aniani ʻōmaʻomaʻo e hoʻonani i kahi pā wale nō akā i kekahi o nā mea e hāpai i nā huaora i ka mua o ka puna. Loaʻa i ka ʻaka ma ka zinc, ka phosphorus, ka calcium, nā huaora A a me ka C. e ʻai ana i kahi kīʻaha o nā aniani ʻōmaʻomaʻo, hiki iā ʻoe ke hoʻohana pālua i ka lā o ka lāʻau K.
Palukela kupu
Nui ka hua ʻo Brussels i ka lāʻau K, ʻo 100 mau kolamu o ke kāpeti kahi 140 micrograms o ka wikamina. ʻO kēia ʻano kāpeti kekahi kumu o ka wikamina C, kahi e hoʻonui ai i ka pale. Hoʻonui ka ulu ʻana o Brussels i nā iwi, hoʻomaikaʻi i ka ʻike, a hoʻolohi i ke kaʻina ʻelemakule.
Kūkopo
Aia i loko o kēia huahana low-calorie māmā ka nui o ka wai, nā wikamina, a me nā minelala: nā wikamina C a me b, keleawe, potassium, manganese, fiber. ʻO ka Vitamin K i ka 100 gram o nā kukama 77 µg. Eia nō naʻe kēia mea kanu i loko o ka flavonol, anti-inflammatory, a he hopena maikaʻi i ka hana o ka lolo.
Asparagus
ʻO ka Vitamin K i ka asparagus 51 micrograms no 100 gram, a me ka potassium. Maikaʻi ka pua ʻōmaʻomaʻo no ka puʻuwai a hiki ke hoʻohuli maikaʻi i ke kahe o ke koko. I loko o ka asparagus he folic acid ka mea e hoʻopili maikaʻi i ka ulu ʻana o ka fetus i nā wahine hāpai, a pale i ke kaumaha.
Broccoli
Aia i loko o Broccoli ka nui o nā wikamina a me nā minelala a he ʻano mea kanu ʻokoʻa hoʻi. I ka hapalua o ke kīʻaha o ka cabbage 46 micrograms o ka wikamina K, a me ka magnesium, phosphorus, calcium, zinc, iron, manganese, a me ka vitamina C.
Basil maloo
No ka hoʻāla ʻana, maikaʻi loa ʻo Basil a kūpono hoʻi i nā ipu he nui. ʻAʻole lākou e hāʻawi wale i kahi ʻono ʻokoʻa a me ka ʻala akā e hoʻonui pū i ka meaʻai me ka huaola K. Loaʻa i ka Basil he antibacterial a me nā antiviral a he hopena maikaʻi i ka ʻōnaehana hopohopo a hoʻonui i ke kō i ke kō.
Kāpena Kale
Inā ʻaʻole kamaʻāina ka inoa, e nīnau i ka mea kūʻai aku - maopopo leʻa ua ʻike ʻoe iā Kale i nā hale kūʻai a me nā mākeke. Nui ka waiwai ʻo Kale i nā huaora A, C, K (kāna 478 mcg no hoʻokahi Kopa o nā mea kanu), puluniu, kalipuna, hao, a me nā mea pono ponoʻī. Pono e hoʻohana ia mea no ka poʻe e hakakā nei me nā hana hoʻāla i ke kino a he moʻolelo kona o ka anemia a i ʻole ka osteoporosis. Hiki ke hoʻololi maikaʻi i ka kāpena Kale i ke ʻano.
ʻO ka hinuʻaila
Loaʻa i kēia aila nā momona momona a me nā waikawa momona, a me nā antioxidants. Kōkua ka ʻaila ʻoliva i ka puʻuwai a hoʻoikaika iā ia a pale i ka helehelena a me ka ulu ʻana o ka maʻi ʻaʻai. 100 mau aila ʻoliva i loaʻa he 60 micrograms o ka huaʻai K.
Mea ʻala ʻala
ʻO nā mea ʻala e like me ka chili, ʻo kahi laʻana, he nui nā huaora K a e lilo ia i mea hoʻohui maikaʻi loa i kāu papaʻai. Hoʻonui maikaʻi ʻo Sharp i ka digestion a kōkua i ka hōʻoluʻolu i ka lī.
More e pili ana i huaʻai K heluhelu i loko o kā mākou ʻatikala nui.
