I-Vitamin K yinto efanelekileyo eyimfuneko, ukusilela kwayo kungakhokelela kwizifo ezinzulu, umzekelo, ezifana nezifo ezahlukahlukeneyo zesibindi. Ngako oko, kubalulekile ukwazi ukuba kukuphi ukutya okuqulethe i-vitamin K kwaye ubandakanye nokutya kwakho.
Imveliso equkethe i-vitamin K
Le micronutrient inamanani amaninzi kwimveliso enjengee-peas ezihlaza, i- broccoli , isipinashi, i-lettuce, utamatisi oluhlaza, i-leek kunye nebhanana. Ukutya rhoqo imifuno neziqhamo eziluhlu, awukwazi nje ukubeka umgangatho wolu hlobo kumzimba, kodwa unokomeleza nesistim somzimba, ngenxa yokuba nazo ziqukethe inani elikhulu lamavithamini avela kwamanye amaqela. Kunconywa ukuba udle imifuno ekhankanyiweyo eluhlaza, njengoko i-vitamin K inokutshabalaliswa kwimveliso yokutya eye yafumana unyango olushushu.
Ukutya okuqulethe i-vitamin K, kubandakanye amaqanda enkukhu, khumbula ukuba nazo zininzi ze- cholesterol , ngoko ungadli ngaphezu kwama-2-3 amaqanda ngeveki kumntu omdala, kwaye ungadluli umyinge wama-1-2 amaqanda omntwana . Ngaphandle koko, umzimba ungenza okubi ngaphezu kokulungileyo.
Iifoto zamantongomane kunye neziqhamo ezomileyo zingenza ukusilela kwe-microelement ezikhankanyiweyo xa zidla i-cashew, i-prune kunye ne-walnuts, kuba nazo zinenani elikhulu le vivitamin ekubunjweni kwazo. Oogqirha bacebisa ukuba basebenzise malunga ne-20-30 gram ye-cashews okanye i-walnuts ngosuku, oku kuya kuba ngokwaneleyo ukulungiselela ukungabikho kwento. Kubalandeli be-prunes, izinga lokusetyenziswa kwezi zidliwayo ngosuku liphuma kwi-30 ukuya kuma-70 g.
Ukuba sithetha malunga naluphi uhlobo lwemveliso ye-vitamin K enemixholo eninzi, ngoko asikwazi ukushiya isibindi. I-ngulube ephekwe okanye isibindi senyama yendawo yokugcina i-microlement, izitya ezikuyo zifanele ukutya okungenani kanye ngeveki, kunye ne-vitamin ekhankanyiweyo enezinyithi, i-potassium kunye ne-magnesium, nayo iyafuneka ukuba umzimba wethu usebenze ngokuqhelekileyo.
Ioli ye-soya, ioli yeentlanzi kunye ne-bran iqulethe i-vitamin K. Le mveliso inokufunyanwa phantse nayiphi na ikhemisi, ngoko unokuthenga kuphela iifomsile ngeoli enye yeentlanzi uze uyisele.
Kutheni i-vitamin K isebenza?
Le ngqungquthela egaqambileyo enomnxeba inceda ekuqiniseni iindonga zemithambo yegazi, okwenza kube lula ngakumbi. Ngoko ke, iziyobisi ngezi vhamini zihlala zichazwe kubantu abaye bafumana unyango okanye balungiselela ukuhlinzwa. Ukuthatha i-vitamin K kunokunciphisa kakhulu ingozi yokuphuma kwegazi emva kokuhlinzwa.
Kananjalo, oogqirha bathi ukusilela kwe-vitamin K kunokukhokelela ekuqaleni komhlaza wezitho zesigca esiswini. Ngombono wokuthintela, kuyacetyiswa ukuba kuthathe ubuncinane imithi emihla ngemihla equlethwe le microelement, umzekelo, ioli yeentlanzi.
Kubalulekile ukuba uqaphele ukuba i-calcium ayinakuyithatha xa umntu enesifo se-vitamin K, ngoko ke okokuqala iimpawu zokungabikho kwakhe, kubalulekile ukutyelela ugqirha kwaye uqale ukuthabatha unyango oluza kunika ingcali. Iimpawu ze-vitamin K ezikhoyo ziquka ukuhlaselwa kwegazi ephantsi, ukuvela kwe-anemia, ukubunjwa ngokukhawuleza kokubethelwa, kunye nemivimbo emincinci okanye ukulimala. Akunconywa ukuba athathe amayeza ngokwakho, kunokwenzeka nje ukufumanisa ukungabikho kwento yokulandelela ngoncedo lwe-blood test, ngoko ke ukuba unokukrokrela ukungabikho kwe-vitamin, kufuneka u tyelele ugqirha uze uhlolisise.