Umthombo wokudla we-Vitamin K (kufaka phakathi ama-Recipes)

-Delile

• Ithebula lokudla okunothe ku-Vitamin K
• Amaresiphi anothe ngoVithamini K
• 1. Isipinashi omelet
• 2. Irayisi leBroccoli
• 3. UColeslaw noPhayinaphu

Umthombo wokudla kavithamini K ikakhulukazi imifino eluhlaza enamaqabunga aluhlaza, njenge-broccoli, amahlumela ase-brussels nesipinashi. Ngaphezu kokuba khona ekudleni, uvithamini K ubuye akhiqizwe amagciwane amahle akha izimbali ezinempilo emathunjini, amuncwa amathumbu kanye nokudla okudliwayo.

Uvithamini K usiza ukujiya kwegazi, uvimbele ukopha, futhi abambe iqhaza ekwelapheni nasekugcwaliseni izakhamzimba, ngaphezu kokusiza ukuvimbela izicubu nesifo senhliziyo.

Ukudla okunothe ku-vitamin K akulahli ivithamini uma kuphekiwe, njengoba uvithamini K engonakaliswa ngezindlela zokupheka.

Ithebula lokudla okunothe ku-Vitamin K

Ithebula elilandelayo likhombisa inani levithamini K eliqukethwe ku-100 g wokudla okuyinhloko okuyimithombo:

Kubantu abadala abanempilo, izincomo zikavithamini K zingu-90 mcg kwabesifazane kanye no-120 mcg emadodeni. Bona yonke imisebenzi kaVitamin K.

Amaresiphi anothe ngoVithamini K

Izindlela zokupheka ezilandelayo zicebile ku-vitamin K ngokusebenzisa inani elifanele lokudla okuvela kumthombo wakho:

1. Isipinashi omelet

Izithako

• Amaqanda ama-2;
• 250 g wesipinashi;
• Onion anyanisi oqoshiwe;
• 1 isipuni samafutha omnqumo;
• Ushizi omncane, ogayiwe ukunambitha;
• 1 ingcosana kasawoti kanye nopelepele.

Imodi yokulungiselela

Shaya amaqanda ngemfoloko bese ufaka amaqabunga esipinashi anqunywe ngokukhohlakala, u-anyanisi, ushizi ogayiwe, usawoti kanye nopelepele, ugovuze kuze kube konke kuhlangene kahle.

Bese ushisisa ipani lokuthosa emlilweni ngamafutha bese ufaka ingxube. Pheka ngokushisa okuphansi ezinhlangothini zombili.

2. Irayisi leBroccoli

Izithako

• 500 g welayisi eliphekiwe
• 100 g wegalikhi
• 3 wezipuni amafutha omnqumo
• 2 amaphakethe we-broccoli omusha
• 3 amalitha amanzi abilayo
• Usawoti ukunambitha

Imodi yokulungiselela

Hlanza i-broccoli, uthathe izingcezu ezinkulu usebenzisa iziqu nezimbali, bese upheka emanzini anosawoti kuze kube yilapho isiqu sithamba. Khama bese ubeka. Epanini, susa ugalikhi emafutheni omnqumo, engeza i-broccoli bese ususa eminye imizuzu emithathu. Faka irayisi eliphekiwe bese uxuba kuze kube iyunifomu.

3. UColeslaw noPhayinaphu

Izithako

• 500 g weklabishi uthathe imichilo emincane
• 200 g kaphayinaphu oqoshiwe
• 50 g wemayonnaise
• 70 g kokhilimu omuncu
• Isipuni esingu-1/2 seviniga
• 1/2 isipuni lwesinaphi
• Isipuni esingu-1/2 sikashukela
• 1 ingcosana kasawoti

Imodi yokulungiselela

Geza iklabishi bese ukhipha kahle. Hlanganisa imayonnaise, ukhilimu omuncu, uviniga, lwesinaphi, ushukela nosawoti. Hlanganisa le sauce neklabishi nophayinaphu. Khama esiqandisini imizuzu engama-30 ukuze uphole bese ukhonza.