Zvekudya sosi yeVitamin K (inosanganisira Mapoka)

Zvemukati

• Tafura yezvikafu zvakapfuma muVitamin K
• Mapepa akapfuma muVitamin K
• 1. Sipinachi omelet
• 2. Broccoli mupunga
• 3. Coleslaw neinanazi

Chikafu chinopa vhitamini K inonyanya kuve yakasvibira yakasvibira miriwo miriwo, senge broccoli, brussels inomera uye sipinashi. Kunze kwekuve uripo mukudya, vhitamini K inogadzirwawo neakanaka mabhakitiriya ayo anoumba hutano hwemukati maruva, uchipinzwa nemukati pamwe nezvikafu zvekudya.

Vitamin K inobatsira kugwamba kweropa, kudzivirira kubuda kweropa, uye kutora chikamu mukuporesa nekuzadza mafupa zvinovaka muviri, pamusoro pekubatsira kudzivirira mapundu uye chirwere chemwoyo.

Zvekudya zvakapfuma muvhitamini K hazvirasikirwe nevhitamini kana zvabikwa, sezvo vhitamini K isiri kuparadzwa nenzira dzekubika.

Tafura yezvikafu zvakapfuma muVitamin K

Iyi tafura inotevera inoratidza huwandu hwevhitamini K iri mune 100 g yezvakanyanya chikafu chikafu:

Kune vanhu vakuru vane hutano, iyo vitamini K kurudziro ndeye 90 mcg mune vakadzi uye 120 mcg mune varume. Ona mabasa ese eVitamin K.

Mapepa akapfuma muVitamin K

Aya maresipi anotevera ane hupfumi hwevitamin K yekushandisa huwandu hwakanaka hweanobva chikafu chako:

1. Sipinachi omelet

Zvinoshandiswa

• 2 mazai;
• 250 g wesipinashi;
• Onion hanyanisi yakatemwa;
• 1 tablespoon yemafuta emuorivhi;
• Mucheka wakasviba, grated kuravira;
• 1 pini yemunyu uye mhiripiri.

Kugadzirira modhi

Rova mazai neforogo uye wobva wawedzera mashizha akaomeswa nesipinachi, hanyanisi, grated chizi, munyu uye mhiripiri, zvichikurudzira kusvikira zvese zvanyatsosanganiswa.

Zvadaro, pisa pani yekutsvaira pamusoro pemoto nemafuta uye wobva wawedzera musanganiswa. Pheka pamoto wakadzika pamativi ese maviri.

2. Broccoli mupunga

Zvinoshandiswa

• 500 g yemupunga wakabikwa
• 100 g yegariki
• 3 tablespoons maorivhi
• 2 mapakeji emutsva broccoli
• 3 litita anofashaira mvura
• Munyu kuravira

Kugadzirira modhi

Chenesa broccoli, cheka kuita zvidimbu zvidimbu uchishandisa madzinde nemaruva, uye bika mumvura ine munyu kusvikira dzinde rava nyoro. Dhonza uye chengetedza. Mune pani, sunga gariki mumafuta emuorivhi, wedzera broccoli uye sunga imwe maminetsi matatu. Wedzera mupunga wakabikwa uye sanganisa kusvika yunifomu.

3. Coleslaw neinanazi

Zvinoshandiswa

• 500 g yekabichi yakatemwa kuita matete matete
• 200 g yeinanasi yakachekwa
• 50 g yemayonnaise
• 70 g yekirimu yakasviba
• 1/2 tablespoon yevhiniga
• 1/2 mupuni wepuni yemasitadhi
• 1 1/2 tablespoon shuga
• 1 pini yemunyu

Kugadzirira modhi

Shamba iyo kabichi uye unyatsoyerera. Sakanidza mayonnaise, kirimu yakasviba, vhiniga, masitadhi, shuga uye munyu. Sanganisa muto uyu nekabichi neinanazi. Dhonza mufiriji kwemaminitsi makumi matatu kuti utonhorere uye ushumire.