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ʻO ka Vitamin K kahi wikamina pono e pāʻani i kahi ʻāpana nui i ke kāpili ʻana o ke koko a kōkua i ke kūkulu a mālama i nā iwi ikaika. Ma waho o kēia, he nui nā pono olakino K e like me ka pale ʻana i nā maʻi puʻuwai, hoʻohaʻahaʻa i nā pae kō kō, hoʻomaikaʻi i ke olakino noʻonoʻo a pēlā aku.
nā lāʻau lapaʻau home maoli no ka hāʻule ʻana o ka lauoho
Hiki ke kiʻi ʻia ka wikamina K mai nā meaʻai e waiwai i ka huaʻai K. ʻAʻole hoʻokomo ʻia i lawa o kēia mau meaʻai i kāu papaʻai e alakaʻi ai i ka vitamin K hemahema.
Maʻaneʻi, ua helu mākou i nā meaʻai i waiwai i ka lāʻau K
1. ʻApekila
Kāhea ʻia ʻo ʻAvocado ma ke ʻano he hua pata ka huaʻai momona i piha i ka huaola K a me nā mea pono e like me ke keleawe, hao, zinc a me ka manganese [1]
- 100 g o ka avocado he 21 mcg wikamina K
2. Kiwi
Aia i loko o Kiwi kahi nui nui o ka wikamina K, calcium, magnesium a me phosphorus, nā mea āpau e kōkua i ka hoʻomaikaʻi ʻana i ka iwi iwi a hoʻoliʻiliʻi i ka maka o ka osteoporosis. [elua] .
- 100 g o kiwi loaʻa iā 40.3 mcg wikamina K
3. ʻO Prunes
ʻO Prunes kahi kumu maikaʻi o ka huaʻai K e ʻai ana iā lākou e pale ai i ka nalo ʻana o nā iwi a kōkua i ka hoʻomaikaʻi ʻana i ka momona o ka iwi iwi. Hōʻalo i ka ʻai ʻana i nā nui o nā prunes no ka mea hiki iā lākou ke loaʻa ka hopena laxative.
- 100 g o nā prun i loko o 59.5 mcg wikamina K
4. Blueberry
Loaʻa nā huaora a me nā minelala e pono ai ka Blueberry e like me ka wikamina K, zinc, magnesium, manganese, calcium, phosphorus a me ka hao.
- 100 g o nā blueberry i loko o 19.3 mcg wikamina K
5. Pomegerane
ʻO Pomegranate kahi kumu maikaʻi o ka huaʻai K, potassium, wikamina C a me nā folate āpau e pōmaikaʻi ai i kou olakino holoʻokoʻa.
- 100 g o ka pomegerane loaʻa iā 16.4 mcg wikamina K
6. Pāleka
ʻO Blackberry kahi kumu maikaʻi loa o ka huaʻai K, inā pau i ke kōkua i kēlā me kēia lā i ka mālama ʻana i nā iwi ikaika a olakino hoʻi. ʻO lākou kekahi kumu maikaʻi o ka wikamina C, ka fiber a me ka manganese.
- 100 g o nā blackberry loaʻa iā 19.8 mcg wikamina K
7. Mīkini
ʻIke ʻia ka milo no ka waiwai nui o ka meaʻai. Nui kēia huaʻai lau ʻōmaʻomaʻo i ka wikamina K a e ʻai ana ma kahi o ka hapalua kōpā o nā lau milo i kuke ʻia e hālāwai me kāu koi vitamin K i kēlā me kēia lā.
- 100 g o ka milo e loaʻa iā 483.5 mcg wikamina K.
8. Kale
ʻO Kale kahi lau lau ʻōmaʻomaʻo hou i waiwai i ka huaora K. ʻO kēia superfood mea kiʻekiʻe pū kekahi i ka puna, folate, potassium a me nā mea pono e pono ai.
- 100 g o kale i piha i ka 828.3 mcg wikamina K
9. ʻO greard greens
Loaʻa i nā greens mustard nā pae kiʻekiʻe o ka wikamina K, kahi e hoʻohana ai i ka mea e kōkua ai i ka hoʻoikaika ʻana i nā iwi. ʻO ia kahi kumu waiwai o ka magnesium, calcium, a me folic acid.
- 100 g o nā lau mākahi e loaʻa iā 257.5 mcg wikamina K
10. ʻO greens collard
ʻO nā greens collard kahi kumu maikaʻi loa o ka huaʻai K, potassium, phosphorus, calcium, hao a me zinc. Hoʻomaikaʻi i ke olakino iwi a hoʻohaʻahaʻa i ka makaʻu o ka maʻi kō a me ka maʻi puʻuwai.
nā pōmaikaʻi ʻo jowar no ka pohō kaumaha
- 100 g o nā greens collard he 437.1 mcg wikamina K
11. ʻO greens turnip
ʻO nā huaʻai turnip he waiwai i ka wikamina K a me nā meaola ʻē aʻe a haʻahaʻa hoʻi i nā calories. ʻO ka hoʻopau ʻana i nā greens turnip e hoʻonui ai i ka ʻili a me ka lauoho olakino, pale i ka osteoporosis, a hoʻohaʻahaʻa i ka makaʻi o ka maʻi kō.
- 100 g o nā turnip greens i loaʻa iā 251 mcg wikamina K.
12. ʻO Lettuce
ʻO Lettuce, kahi mea kanu lau ʻōmaʻomaʻo e waiwai i ka wikamina K a me nā huaora a me nā minelala e like me ka wikamina A, ka huaʻai B6, niacin, riboflavin, thiamin, selenium, potassium a me ka phosphorus.
- 100 g o ka letus he 24.1 mcg wikamina K
13. Broccoli
Hoʻopiha ʻia ʻo Broccoli me nā huaora, nā minelala, a me nā meaola bioactive ʻē aʻe e like me ka wikamina K, ka wikamina A, ka wikamina C, ka potassium, ka phosphore a me ka selenium.
- 100 g o broccoli i loko o 102 mcg wikamina K.
14. Kāpeti
ʻO ke kāpeti kahi kumu maikaʻi o ka huaʻai K a loaʻa ka nui o nā meaʻai ʻē aʻe e like me ka wikamina A, ka hao, ka fiber a me ka riboflavin.
- Loaʻa i ka 100 g kāpī i 76 mcg huaʻai K
15. Nā piʻa ʻōmaʻomaʻo
ʻAi momona nā pīni ʻōmaʻomaʻo i ka wikamina K, ka wikamina C, ka folate a me ka fiber. ʻO ka ʻai ʻana i nā pīni ʻōmaʻomaʻo e kōkua i ka hōʻemi ʻana i nā maʻi puʻuwai, ka maʻi kō a me ka pilikia nui.
- 100 g o nā pīni ʻōmaʻomaʻo he 43 mcg wikamina K
16. Paukū
ʻO ka paukena kahi kumu maikaʻi o ka huaʻai K, wikamina A, wikamina E, wikamina C, zinc, keleawe a me ka potassium.
- 100 g o ka paukena he 1.1 mcg wikamina K
17. Asparagus
ʻO Asparagus kahi kumu maikaʻi loa o ka huaʻai K, potassium, wikamina E, wikamina A, folate, wikamina C, manganese, keleawe a me zinc.
maikaʻi ka pauda paʻa no ka ʻili
- 100 g o ka asparagus i loko o 41.6 mcg wikamina K
18. Nā piʻa wale nō
Loaʻa ka pīni Mung i ka wikamina K a me nā meaola pono like ʻole e like me ka wikamina A, folate, vitamin B6, thiamin, vitamin C a me ka manganese.
- 100 g o nā pi iʻa he 9 mcg wikamina K
19. Pahu moa
Loaʻa i ka umauma moa i ka nui o nā huaora K, protein, selenium, wikamina B6, phosphorus a me niacin.
- 100 g o ka umauma moa he 14.7 mcg wikamina K
20. Nihi cashew
ʻO nā kumu cashew kahi kumu maikaʻi o ka huaʻai K, wikamina E, folate, wikamina B6, keleawe, zinc, potassium, hao a me ka magnesium.
- 100 g o nā nut cashew nā 34.1 mcg wikamina K
Nā FAQ maʻamau
Pehea e loaʻa ai iaʻu ka lāʻau K?
Hiki ke loaʻa kūlohelohe ka Vitamin K mai nā meaʻai e like me nā lau lau ʻōmaʻomaʻo, greens greens, lettuce, spinach, turnip greens, broccoli a pēlā aku.
He aha nā meaʻai e haʻahaʻa i ka lāʻau K?
ʻO nā meaʻai haʻahaʻa i loko o ka huaʻai K, ʻo ia nā tumato, pepa, cauliflower, kukama, ʻuala, ʻuala a me ka palaʻai.
Nui paha ka maiʻa i ka wikamina K?
Nui ka waiwai o ka maiʻa i ka potassium a haʻahaʻa hoʻi i ka lāʻau K. Akā, nui ka nui o nā pono olakino mai ka maiʻa, no laila hiki iā ʻoe ke hoʻopili iā ia i kāu papaʻai.
Nui nā kāloti i ka wikamina K?
ʻO kāloti kahi mea kanu momona i momona i ka lāʻau K, wikamina A, potassium, puluniu a me nā meaola ʻē aʻe.
Kiʻekiʻena ka tī i ka wikamina K?
Loaʻa i ka tīhi i hana ʻia nā huina haʻahaʻa o ka wikamina K, ʻoiai ʻo nā tīhi e like me ka tī liʻiliʻi a me ka tī cheddar loaʻa nā huina maikaʻi o ka huaʻai K.
