Mohloli oa lijo oa Vitamin K (e kenyelletsa li-Recipes)
Litaba
- Tafole ea lijo tse nang le Vithamine K e ngata
- Li-recipe tse nang le Vithamine K e ngata
- 1. Omelet ea sipinachi
- 2. Raese ea Broccoli
- 3. Coleslaw le Pineapple
Mohloli oa lijo oa vithamine K ke haholo meroho e makhasi a botala bo lefifi, joalo ka broccoli, limela tsa brussels le spinach. Ntle le ho ba teng lijong, vithamine K e boetse e hlahisoa ke libaktheria tse ntle tse etsang limela tsa mala tse phetseng hantle, tse kenngoang ke mala hammoho le lijo tse nang le phepo.
Vitamin K e thusa ho koala mali, ho thibela ho tsoa mali, mme e nka karolo ho foleng le ho tlatseng limatlafatsi tsa masapo, ntle le ho thusa ho thibela lihlahala le lefu la pelo.
Lijo tse nang le vithamine K e ngata ha li lahleheloe ke vithamine ha li phehiloe, kaha vithamine K ha e senngoe ke mekhoa ea ho pheha.
Tafole ea lijo tse nang le Vithamine K e ngata
Tafole e latelang e bonts'a palo ea vithamine K e fumanehang ho 100 g ea lijo tsa mantlha tsa mohloli:
| Lijo | Vithamine K |
| Parsley | 1640 mcg |
| Litholoana tse phehiloeng tsa Brussels | 590 mcg |
| Broccoli e phehiloeng | 292 mcg |
| Koliflower e tala | 300 mcg |
| Chard e phehiloeng | 140 mcg |
| Sipinake se sa tsoakoang | 400 mcg |
| Lethisi | 211 mcg |
| Rantipole e tala | Lik'hilograma tse 145 |
| Arugula | 109 mcg |
| Khábeche | 76 mcg |
| Asparagase | 57 mcg |
| Lehe le phehiloeng | 48 mcg |
| Avocado | 20 mcg |
| Fragole | 15 mcg |
| Sebete | 3.3 mcg |
| Khoho | 1.2 mcg |
Bakeng sa batho ba baholo ba phetseng hantle, khothaletso ea vithamine K ke 90 mcg ho basali le 120 mcg ho banna. Bona mesebetsi eohle ea Vitamin K.
Li-recipe tse nang le Vithamine K e ngata
Li-diresepe tse latelang li na le vithamine K e ngata bakeng sa ho sebelisa lijo tse tsoang mohloling o lekaneng:
1. Omelet ea sipinachi
Lisebelisoa
- Mahe a 2;
- 250 g ea spinach;
- Onion eiee e khethiloeng;
- 1 tablespoon ea oli ea mohloaare;
- Chisi e tšesaane, grated ho latsoa;
- 1 pinch ea letsoai le pepere.
Mokhoa oa ho itokisa
Otla mahe ka fereko ebe o eketsa makhasi a spinach a sehiloeng ka bohlasoa, eiee, chisi e halikiloeng, letsoai le pepere, e hlohlelletsa ho fihlela tsohle li tsoakane hantle.
Ebe u futhumatsa pane e halikiloeng ka oli ebe u eketsa motsoako. Pheha ka mocheso o tlase mahlakore ka bobeli.
2. Raese ea Broccoli
Lisebelisoa
- 500 g ea raese e phehiloeng
- 100 g ya konofolo
- 3 tablespoons oli ea mohloaare
- Lipakete tse 2 tsa broccoli e ncha
- 3 a etsang dilitara tse metsi a belang
- Letsoai ho latsoa
Mokhoa oa ho itokisa
Hlatsoa broccoli, u sehe likotoana tse kholo u sebelisa likutu le lipalesa, 'me u phehe ka metsi a letsoai ho fihlela lehlaka le le bonolo. Hlatsoa le ho boloka. Ka pane, tšela konofolo ka oli ea mohloaare, eketsa broccoli ebe u sesa metsotso e meng e meraro. Kenya raese e phehiloeng ebe u kopanya ho fihlela junifomo.
3. Coleslaw le Pineapple
Lisebelisoa
- 500 g ea k'habeche e khaotsoe ka lihlopha tse tšesaane
- 200 g ea phaenapole e tlotsitsoeng
- 50 g ea mayonnaise
- 70 g ya tranelate e bolila
- Khaba ea 1/2 ea asene
- 1/2 ea mosetareta oa mosetareta
- Khaba ea 1 1/2 ea tsoekere
- Letsoai le le leng
Mokhoa oa ho itokisa
Hlatsoa k'habeche 'me u tsoe hantle. Kopanya mayonnaise, tranelate e bolila, asene, mosetareta, tsoekere le letsoai. Kopanya mongobo ona le k'habeche le phaenapole. Hlatsoa ka sehatsetsing metsotso e 30 ho pholile le ho sebeletsa.
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