I-Vitamin K iyimithi ewusizo ebalulekile, ukungabi khona kwayo kungaholela ezifweni ezinzima, isibonelo, njengezifo ezihlukahlukene zesibindi. Ngakho-ke, kubaluleke kakhulu ukwazi ukuthi yikuphi ukudla okuqukethe i-vitamin K futhi kubandakanya nabo ekudleni kwakho.
Imikhiqizo equkethe i-vitamin K
Le micronutrient inamanani amaningi kwimikhiqizo enjengama-peas aluhlaza, i- broccoli , isipinashi, ulethisi, utamatisi oluhlaza, i-leek ne-banana. Ukudla njalo imifino nezithelo ezifakwe ohlwini, awukwazi nje ukugcina izinga le-trace engxenyeni yomzimba, kodwa futhi kuqinisa isimiso somzimba sokuzivikela, ngoba futhi sinamavithamini amaningi avela kwamanye amaqembu. Kunconywa ukuba udle imifino ekhonjiwe eluhlaza, njengoba i-vitamin K ichitheka kancane emikhiqizweni yokudla eye yathola ukwelashwa okushisayo.
Kuzo eziqukethe i-vitamin K, zihlanganisa amaqanda ezinkukhu, khumbula ukuthi nazo zinamafutha amaningi , ngakho-ke ungadli amaqanda angaphezu kwama-2-3 ngesonto kumuntu omdala, futhi ungadluli izinga lamaqanda angu-1-2 enganeni . Uma kungenjalo, umzimba ungenza okubi kakhulu kunokuhle.
Amafilimu amantongomane nezithelo ezomisiwe angenza ukuntuleka kwe-microelement okukhulunywa ngayo uma bedla i-cashew, umlimi omuncu kanye nama-walnuts, ngoba nabo banesisindo esikhulu salokhu kuhlanganiswa. Odokotela bayeluleka ukuthi basebenzise cishe ama-20-30 amagremu ama-cashews noma ama-walnuts ngosuku, lokhu kuzoba ngokwanele ukwakha ukungabi nalutho. Kubalandeli be-prunes, isilinganiso sokusetshenziswa kwalesi sidlo sangasese ngosuku sisuka ku-30 kuya ku-70 g.
Uma sikhuluma ukuthi hlobo luni lwemikhiqizo ye-vitamin K luqukethe okuningi, khona-ke asikwazi ukushiya isibindi. I-ingulube ephekwe noma inyama yenkomo yenkomo yindlu yokugcina yile nqolobane, izitsha ezivela kuso kufanele zidle okungenani kanye ngesonto, kanye ne-vitamin ekhulunywe ngayo equkethe insimbi, i-potassium ne-magnesium, nayo iyadingeka ukuze umzimba wethu usebenze ngendlela evamile.
Amafutha we-soya, amafutha wezinhlanzi kanye ne-bran aqukethe i-vitamin K. Le mikhiqizo ingatholakala cishe noma yiliphi ikhemisi, ngakho-ke ungakwazi ukuthenga amakhemikhali ngamafutha anhlanzi afanayo futhi uwaphuze.
Kungani i-vitamin K iwusizo?
Leli trace elincithakalo elimnandi lisiza ukuqinisa izindonga zemithambo yegazi, okwenza kube lula kakhulu. Ngakho-ke, izidakamizwa nale vithamini zivame ukubakwe kubantu abaye bahlinzwa noma balungiselela ukuya ekuhlinzekeni. Ukuthatha i-vitamin K kunganciphisa kakhulu ingozi yokuphuma kwangaphakathi ngemuva kokuhlinzwa.
Kanti futhi odokotela bathi ukuntuleka kwevithamini K kungaholela ekuqaliseni komdlavuza wezingxenye zomuthi wamathumbu. Ngombono wokuvimbela, kutuswa ukuthatha imithi emibili ngeminyaka eline-microelement, isibonelo, amafutha wezinhlanzi.
Kumele uqaphele ukuthi i-calcium ayinakuthola uma umuntu enesifo se-vitamin K, ngakho-ke lapho eqala ukubonakaliswa kokuntuleka kwakhe, kufanelekile ukuvakashela udokotela bese uqala ukuphuza imithi okuzosizwa isazi. Izimpawu zokuntuleka kwe-vitamin K zihlanganisa ukuhlaselwa kwegazi okuphansi, ukutholakala kwe-anemia, ukwakheka okusheshayo kokulimaza, ngisho nezinhlangothi ezincane noma ukulimala. Akunconywa ukuba uthathe imithi ngokwakho, kungenzeka ukuthi ukwazi ukubona ukungabi nalutho lwe-trace ngesisindo sokuhlolwa kwegazi, ngakho-ke uma usola ukuthi u-vitamin ukhona, kufanele uvakashele udokotela futhi uhlole isheke.