Umthombo wokutya weVitamin K (kubandakanya iiresiphi)

Umxholo

• Itheyibhile yokutya etyebile kwiVitamin K
• Iiresiphi zityebile kuVitamin K
• 1. Isipinatshi omelet
• 2. Broccoli irayisi
• 3. Coleslaw kunye neNaninapple

Ukutya okungumthombo wevithamini K ubukhulu becala yimifuno eluhlaza enamagqabi aluhlaza, efana ne-broccoli, ihlumelo laseBrussels kunye nesipinatshi. Ukongeza ekubeni khona ekutyeni, ivithamin K ikwaveliswa ziibhaktiriya ezilungileyo ezenza iintyatyambo ezisempilweni, ezifunxwa ngamathumbu kunye nokutya okutyayo.

I-Vitamin K inceda ukujiya kwegazi, ukuthintela ukopha, kwaye ithathe inxaxheba ekunyangeni nasekugcwaliseni izondlo zethambo, ukongeza ekuncedeni ukukhusela amathumba kunye nesifo sentliziyo.

Ukutya okunothe ku-vitamin K akupheli iivithamini xa kuphekiwe, njengoko ivithamin K ingonakaliswa zindlela zokupheka.

Itheyibhile yokutya etyebile kwiVitamin K

Le theyibhile ilandelayo ibonisa ubungakanani bevithamini K equlethwe kwi-100 g yokutya okuyintloko:

Kubantu abadala abasempilweni, ingcebiso ye-vitamin K yi-90 mcg kwabasetyhini kunye ne-120 mcg emadodeni. Bona yonke imisebenzi yeVitamin K.

Iiresiphi zityebile kuVitamin K

Ezi zokupheka zilandelayo zityebile ku-vitamin K ngokusebenzisa izixa ezifanelekileyo zokutya kwakho okungumthombo:

1. Isipinatshi omelet

Izithako

• Amaqanda ama-2;
• 250 g yesipinatshi;
• Onion itswele enqunqiweyo;
• 1 icephe yeoyile yomnquma;
• Itshizi encinci, igalelwe ukunambitha;
• I-1 pinch yetyuwa kunye nepepile.

Imowudi yokulungiselela

Ukubetha amaqanda ngemfoloko uze ke udibanise amagqabi espinatshi asikiweyo, itswele, itshizi egreyithiweyo, ityuwa nepepile, ivuselele de yonke into ixutywe kakuhle.

Emva koko, shushu ipani yokutshiza phezu kwe-oyile uze udibanise lo mxube. Pheka ngobushushu obuphantsi kumacala omabini.

2. Broccoli irayisi

Izithako

• 500 g yerayisi ephekiweyo
• 100 g yegalikhi
• Iipuniwe ezi-3 zeoyile yomnquma
• Iipakethe ezi-2 zebrokholi entsha
• Iilitha ezi-3 zamanzi abilayo
• Ityuwa ukunambitha

Imowudi yokulungiselela

Coca i-broccoli, uthathe iziqwenga ezikhulu usebenzisa iziqu kunye neentyatyambo, kwaye upheke emanzini anetyiwa de isiqu sithambe. Ukucoca kunye nokugcina. Epanini, susa igalikhi kwioyile ye-olive, yongeza i-broccoli kwaye usose eminye imizuzu emi-3. Yongeza irayisi ephekiweyo kwaye udibanise de kube iyunifomu.

3. Coleslaw kunye neNaninapple

Izithako

• I-500 g yeklabishi isikwe ibe yimicu emincinci
• I-200 g yephayinaphu ecoliweyo
• 50 g yemayonnaise
• 70 g yekrimu emuncu
• 1/2 icephe leviniga
• I-1/2 yepuniji yesardard
• 1 1/2 icephe leswekile
• 1 ityuwa encinci

Imowudi yokulungiselela

Geza ikhaphetshu kwaye uhlambe amanzi kakuhle. Hlanganisa imayonnaise, ukhilimu omuncu, iviniga, isardard, iswekile kunye netyuwa. Hlanganisa le sauce nekhaphetshu kunye nenaninas. Ukucoca kwifriji imizuzu engama-30 ukupholisa kwaye usebenze.