Nri nke Vitamin K (gunyere Ezi ntụziaka)
Ndinaya
- Isiokwu nri bara ụba na Vitamin K
- Ntụziaka bara ọgaranya na Vitamin K
- 1. Akwụkwọ nri omelet
- 2. Broccoli osikapa
- 3. Coleslaw na painiapulu
Nri nri nke vitamin K bụ akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị dị ka broccoli, brussels na akwụkwọ nri. Na mgbakwunye na ịnọ na nri, vitamin K na-ewepụtakwa site na ezigbo nje bacteria na-emeju afọ nsị dị mma, na-etinye afọ site na eriri afọ yana nri nri.
Vitamin K na-enyere ọbara ọgbụgba aka, na-egbochi ọbara ọgbụgba, ma na-ekere òkè na ịgwọ ọrịa na imeju nri na-edozi ahụ, na mgbakwunye na inye aka igbochi etuto na ọrịa obi.
Nri bara ọgaranya na vitamin K anaghị efunahụ vitamin mgbe ha sie ya, ebe ọ bụ na anaghị ebibi vitamin K site na usoro isi nri.
Isiokwu nri bara ụba na Vitamin K
Tebụl na-esonụ na-egosi ọnụọgụ vitamin K nke dị na 100 g nke isi nri:
Ihe oriri | Vitamin K |
Pasili | 1640 mgg |
Brussels esiri esi | 590 mgg |
Nri broccoli | 292 mg |
Kọlịflawa Raw | 300 mgg |
Esighe chard | 140mg |
Akwụkwọ nri inine | 400 mcg |
Letus | 211 mcg |
Karọt karọt | 145 mcg |
Arugula | 109 mg |
Kabeji | 76 mcg |
Asparagus | 57 mcg |
Akwa sie | 48 mcg |
Ube oyibo | 20 mcg |
Strawberries | 15 mgg |
Umeji | 3.3 mgg |
Ọkụkọ | 1.2 mgg |
Maka ndị toro eto ahụike, nkwanye vitamin K bụ 90 mcg na ụmụ nwanyị na 120 mcg na ụmụ nwoke. Hụ ọrụ niile nke Vitamin K.
Ntụziaka bara ọgaranya na Vitamin K
Ntụziaka ndị a bara ọgaranya na vitamin K maka iji ezigbo nri gị:
1. Akwụkwọ nri omelet
Efrata
- 2 àkwá;
- 250 g nke inine;
- Onion chopped yabasị;
- 1 ngaji mmanụ oliv;
- Mkpa chiiz, grated nụrụ ụtọ;
- 1 nnu nke nnu na ose.
Nkwadebe mode
Jiri akwa fichaa akwa ya ma tinyezie akwụkwọ nri akwụkwọ nri, yabasị, cheese grated, nnu na ose, na-akpali ruo mgbe ihe niile agwakọtara.
Mgbe ahụ, kpoo ite frying na ọkụ na mmanụ ma gbakwunye ngwakọta. Esi nri na obere okpomọkụ na abụọ.
2. Broccoli osikapa
Efrata
- 500 g nke osikapa esi
- 100 g nke garlic
- 3 tablespoons mmanụ oliv
- 2 ngwungwu broccoli ohuru
- 3 lita esi mmiri
- Nnu nụrụ ụtọ
Nkwadebe mode
Hichaa broccoli, bee n'ime nnukwu iberibe iji stems na okooko osisi, ma sie nri na mmiri nnu ruo mgbe eriri ahụ dị nro. Igbapu ma doputa. Na pan, gbanye galik na mmanụ oliv, tinye broccoli ma gbanye minit 3 ọzọ. Tinye osikapa esi nri ma jikọta ya ruo mgbe edo edo.
3. Coleslaw na painiapulu
Efrata
- 500 g nke kabeeji bee n'ime mkpa ibe
- 200 g nke pine pine diced
- 50 g nke Mayonezi
- 70 g nke utoojoo ude
- 1/2 ngaji mmanya
- 1/2 ngaji Mọstad
- 1 1/2 tablespoon nke shuga
- 1 pinch nke nnu
Nkwadebe mode
Saa kabeeji ma kpochapụ ya nke ọma. Mix Mayonezi, utoojoo ude, mmanya, mọstad, shuga na nnu. Gwakọta ihendori a na kabeeji na painiapulu. Igbapu n'ime ngwa nju oyi maka 30 nkeji iji jụọ ma jee ozi.