Vhitamini K

Vitamin K is vitamini-yakasviba mavhitamini.

Vitamin K inozivikanwa sevhitamini inogwamba. Pasina iyo, ropa raisapinda. Zvimwe zvidzidzo zvinoratidza kuti zvinobatsira kuchengetedza mapfupa akasimba kune vakuru vakuru.

Nzira yakanakisa yekutora chinodikanwa chezuva nezuva chevhitamini K ndeyokudya manyuko ezvokudya. Vitamin K inowanikwa mune zvinotevera chikafu:

• Miti yakasvibira yemashizha, senge kare, sipinashi, Turnip magidhi, collards, Swiss chard, masardard magidhi, parsley, romaine, uye girini mashizha lettuce
• Miriwo yakaita seBrussels inomera, broccoli, cauliflower, uye kabichi
• Hove, chiropa, nyama, mazai, uye zviyo (zvine zvishoma zvishoma)

Vitamin K inogadzirwawo nemabhakitiriya ari mudumbu rematumbo.

Kushayikwa kweVitamin K hakuwanzoitika. Zvinoitika kana muviri usingakwanise kunyatsotora vhitamini kubva mudumbu. Vitamin K kushomeka kunogona kuitikawo mushure mekurapwa kwenguva refu nemishonga inorwisa mabhakitiriya.

Vanhu vane vhitamini K kushomeka vanowanzo kuve nemikana yekupwanya uye kubuda ropa.

Ramba uchifunga kuti:

• Kana iwe ukatora mimwe mishonga yekuchera ropa (anticoagulant / antiplatelet zvinodhaka) senge warfarin (Coumadin), ungangoda kudya zvishoma vhitamini K ine chikafu.
• Iwe ungangodawo kudya chiyero chakafanana chevitamin K-chine chikafu chezuva nezuva.
• Iwe unofanirwa kuziva kuti vhitamini K kana chikafu chine vhitamini K chinogona kukanganisa mashandiro emamwe emishonga iyi. Izvo zvakakosha kuti iwe uchengete mavitamini K mazinga muropa rako nguva dzose pazuva nezuva.

Iwo anonyanya kushandiswa anticoagulants parizvino haana kukanganiswa nekudya kwevhitamini K. Iyi chenjedzo ine chekuita newarfarin (Coumadin). Kumbira mupi wako wezvehutano kana iwe uchida kuongorora kudya kwako kwevhitamin K ine chikafu uye kuti ungadya zvakadii.

Iyo Yakakurudzirwa Dietary Allowance (RDA) yemavhitamini inoratidza huwandu hwakawanda hwevhitamini yega yega vanhu vanhu yavanofanira kuwana zuva rega rega.

• Iyo RDA yemavhitamini inogona kushandiswa sezvinangwa zvemunhu wega wega.
• Yakawanda sei vhitamini yega yega yaunoda zvinoenderana nezera rako uye bonde.
• Zvimwe zvinhu, sekubata, kuyamwisa, uye kurwara zvinogona kuwedzera huwandu hwaunoda.

Chikafu neZvino Bhodhi kuInstitute of Medicine Yakakurudzirwa Inotora kune vanhu - Kukwana Kwakakwana (AI) kwevhitamini K:

Vacheche

• 0 kusvika kumwedzi mitanhatu: 2.0 micrograms pazuva (mcg / zuva)
• Mwedzi 7 kusvika ku12: 2.5 mcg / zuva

Vana

• 1 kusvika kumakore matatu: 30 mcg / zuva
• Makore mana kusvika masere: 55 mcg / zuva
• 9 kusvika 13 makore: 60 mcg / zuva

Vechidiki nevakuru

• Vanhurume nevanhukadzi vane makore gumi nemasere kusvika 18: 75 mcg / zuva (kusanganisira ivo vakadzi vane nhumbu uye vanonwisa)
• Vanhurume nevanhukadzi vane makore gumi nemapfumbamwe zvichikwira: 90 mcg / zuva revakadzi (kusanganisira avo vane pamuviri uye vachiyamwisa) uye 120 mcg / zuva revanhurume

Phylloquinone; K1; Menaquinone; K2; Menadione; K3

• Vitamin K kubatsirwa
• Vitamin K sosi

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.