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Vitamini K o se vaitamini taua e taua tele i le toto faʻaputuputu ma fesoasoani fausiaina ma faʻamalosia ponaivi malosi. E ese mai lenei, vitamini K e tele penefiti soifua maloloina pei o le puipuia o faʻamaʻi fatu, tuʻu i lalo toto suka tulaga, faʻalauteleina le mafaufau maloloina ma isi.
Vitamini K mafai ona maua mai meaʻai mauoa i vitamini K. O le le lava faʻaofiina o nei meaʻai i lau taumafataga ono mafai ona maua ai le le lava vitamini K.
Lenei, ua matou lisiina i lalo meaai mauoa i vitamini K
1. Avoka
Avocado e taʻua foi ole pata o fualaʻau o fualaʻau lelei e tumu i le vaitamini K ma isi mea taua e pei ole kopa, uʻamea, metala paʻepaʻe ma manganese [1]
- 100 g o le avoka e iai le 21 mcg vitamini K
2. Kiwi
Kiwi o loʻo iai le aofaʻiga taua ole vaitamini K, kalisiu, magnesium ma le phosphore, o na mea uma e fesoasoani i le faʻaleleia ole soifua maloloina o ponaivi ma tuʻuina i lalo le aʻafiaga ole osteoporosis [lua] .
- 100 g o kiwi e aofia ai le 40.3 mcg vitamini K
3. Palama
Prunes o se lelei mafuaʻaga o vaitamini K 'ai latou o le a puipuia ai le leiloa o ponaivi ma fesoasoani faʻalauteleina ponaivi mineral density. Aloʻese mai le faʻaaluina tele aofaʻiga o prun aua latou te mafai ona maua se laxative aʻafiaga.
- 100 g o prun o loʻo iai le 59.5 mcg vitamini K
4. Lanumoana
Blueberry aofia ai vitamini taua ma minerals pei o vitamini K, metala paʻepaʻe, magnesium, manganese, kalisiu, phosphorus ma uʻamea.
- 100 g o blueberry aofia ai 19.3 mcg vitamini K
5. Rimoni
O le rimoni o se lelei mafuaʻaga o vitamini K, potassium, vitamini C ma folate uma e aoga ai lou soifua maloloina atoa.
- 100 g o rimoni e aofia ai le 16.4 mcg vitamini K
6. Uliuli
Blackberry o se sili lelei punaoa o vaitamini K, lea afai e faʻaaluina i aso uma fesoasoani i le tausiga o malosi ma maloloina ponaivi. O i latou foi o se lelei mafuaʻaga o vitamini C, alava ma manganese.
- 100 g o blackberry o loʻo iai le 19.8 mcg vitamini K
7. Spinach
O le spinach e taʻutaʻua ile maualuga o meaʻai. O lenei fualaʻau lanumeamata lau o fualaʻau e tamaoaiga i le vaitamini K ma o le faʻaaluina pe a ma le afa ipu o kuka fualaʻau lau o le a faʻamalieina ai lou aso taʻitasi vitamini K.
- 100 g o le spinach e aofia ai le 483.5 mcg vitamini K.
8. Kale
Kale o leisi laʻau lanumeamata laulaʻau laʻau mauʻoa i vitamini K. O lenei superfood e maualuga foi i le kalasiamu, folate, potassium ma isi taua mea aoga.
- 100 g o kale o loʻo iai le 828.3 mcg vitamini K
9. greens fualaʻau
Mustard greens aofia ai le maualuga o vitamini K, pe a faʻaaogaina e fesoasoani ai i le faʻamalosia o ponaivi. E faʻapea foi o se oa mauoa o le magnesium, calcium, ma le folic acid.
- 100 g o sinasina greens aofia ai 257.5 mcg vitamini K
10. Collard greens
Collard greens o se sili lelei punaoa o vaitamini K, potassium, phosphorus, kalisiu, uʻamea ma metala paʻepaʻe. E faʻaleleia atili ai le soifua maloloina o ponaivi ma tuʻu ai i lalo le aʻafiaga o le maʻisuka ma le fatu.
- 100 g o collard greens o loʻo iai le 437.1 mcg vitamini K
11. Turnip greens
O turnip greens e mauoa i le vaitamini K ma isi mea aoga ma e maualalo le kalori. O le faʻaaogaina o fualaʻau mata e faʻalauteleina ai le paʻu maloloina ma lauulu, puipuia le osteoporosis, ma tuʻu ai i lalo le aʻafiaga o le maʻisuka.
- 100 g o turnip greens o loʻo iai le 251 mcg vitamini K.
12. Letisi
Lettuce, o se lanumeamata lau laʻau fualaʻau e tamaoaiga i vitamini K ma isi vitamini ma minerals pei o vitamini A, vitamini B6, niacin, riboflavin, thiamin, selenium, potassium ma phosphorus.
- 100 g o letusisi e aofia ai le 24.1 mcg vitamini K
13. Broccoli
Broccoli o loʻo tumu i vaitamini, minerals ma isi vaega o meaola e aofia ai vitamini K, vitamini A, vaitamini C, potassium, phosphorus ma selenium.
- 100 g o broccoli o loʻo iai le 102 mcg vitamini K.
14. Kapisi
Kapisi o se lelei mafuaʻaga o vitamini K ma o loʻo iai ni aofaʻi laʻititi o isi mea aoga pei o vitamini A, uʻamea, alava ma riboflavin.
- 100 g o kapisi o loʻo iai le 76 mcg vitamini K
15. pi pi lanumeamata
O pi lanumeamata e mauoa i le vaitamini K, vitamini C, folate ma alava. O le 'ai lanu meamata o le a fesoasoani i le faʻaititia o faʻamaʻi fatu, suka ma le lapoʻa lamatiaga.
- 100 g o pi lanumeamata e aofia ai le 43 mcg vitamini K
16. Maukeni
Paʻu o se lelei mafuaʻaga o vitamini K, vitamini A, vitamini E, vitamini C, metala paʻepaʻe, 'apamemea ma potasiuma.
- 100 g o maukeni o loʻo iai le 1.1 mcg vitamini K
17. Asparagus
Asparagus o se sili lelei punaoa o vaitamini K, potassium, vitamini E, vitamini A, folate, vitamini C, manganese, 'apamemea ma metala paʻepaʻe.
- 100 g o asparagus o loʻo iai le 41.6 mcg vitamini K
18. Naʻo pi
Mung beans e mauoa i le vaitamini K ma isi mea taua e pei ole vitamini A, folate, vitamini B6, thiamin, vitamini C ma le manganese.
- 100 g o mung pi o loʻo iai le 9 mcg vitamini K
19. Fatafata moa
Moa susu o loʻo i ai le lelei aofaʻi o vitamini K, polotini, selenium, vitamini B6, phosphorus ma niacin.
- 100 g o susu susu o loʻo iai le 14.7 mcg vitamini K
20. Nati kesi
O nati cashew o ni puna lelei o vaitamini K, vitamini E, folate, vitamini B6, 'apamemea, metala paʻepaʻe, potassium, uʻamea ma le magnesium.
- 100 g o nati suauʻu e i ai le 34.1 mcg vitamini K
FAQ masani
Faʻafefea mafai ona ou maua vailaʻau K masani ai?
Vitamini K mafai mafai ona maua masani mai meaʻai pei o lanumeamata lau laʻau, sinapi greens, letisi, spinach, turnip greens, broccoli ma isi.
O a meaʻai e maualalo le vaitamini K?
Meaʻai maualalo i le vaitamini K o tamato, pepa, karisi, kukama, pateta, pateta suamalie ma squash.
O faʻi e maualuga i le vaitamini K?
O le faʻi e mauʻoa i le potassium ma maualalo le vaitamini K. Peitaʻi, o le faʻi e tele faʻamanuiaga tau le soifua maloloina e ofoina atu, o lea e mafai ai ona e faʻaaogaina i lau taumafataga.
E maualuga karoti ile vitamini K?
O karoti o se fualaʻau e lelei tele e faʻaaofia ai le vitamini K, vitamini A, potasiuma, alava ma isi mea aoga.
E maualuga le sisi ile vitamini K?
O sisi ua uma ona faʻagaoioia, e i ai le maualalo o le vaitamini K, ae o sisi e pei ole sisi ole fale ma le sisi cheddar, e iai aofaʻi lelei vitamini K.
