Vitamin Guide
Vithamine K ke setho sa lelapa le nang le mafura a silafatsang mafura hammoho le vithamine D , vithamine E , le vithamine A.
Ke habohlokoa bakeng sa ho khaola mali ka mokhoa o tloaelehileng - ha e le hantle, 'K' e tsoa lentsoeng la Sejeremane 'Koagulation' (coagulation).
Batho ba nang le litebelisoa tse phahameng tsa vithamine K maling a bona ba atisa ho ba le masapo a maholo a masapo empa maemong a tlase a vithamine K a amahanngoa le lefu la ho fokola ha masapo.
Ho bonahala eka ho fumana vithamine K ho tla thusa ho boloka masapo a hao a phela hantle ha u ntse u le lilemong.
Meroho e mebala e mongobo e kang sipinake le k'habeche, cauliflower, broccoli le soya ke mehloli eohle e ntle ea vithamine K. E boetse e entsoe ke libaktheria tse nang le botsoalle boemong ba hau ba lijo.
'Mele oa hau o boloka vithamine K sebeteng sa hau le mafura a mafura, kahoo ho haelloa ke seoelo. Empa ho ka etsahala ka mor'a hore nako e telele e sebelisoe ka lithibela-mafu kapa ka lebaka la maloetse a senyang matla a hau a ho iphelisa a ho noa limatlafatsi. Matšoao a kenyeletsa ho khobala habonolo, nosebleeds, meno e tsoa mali, mali ka morong kapa setuloaneng, kapa nako ea ho ea khoeling e boima haholo.
Lefapha la Bophelo le Bongaka la National Academy of Sciences, Engineering, le Medicine le beha litlhahiso tsa letsatsi le letsatsi tse lekaneng tsa li-vithamine le liminerale tse thehiloeng litlhoko tsa batho ba phelang hantle. AI ea vithamine K e fapana ho latela lilemo le ho kopanela liphate.
Tšebeliso ea tlhahiso ea maikutlo ha e fetohe ho basali ba imme kapa ba anyesang. Haeba u e-na le maemo a bophelo bo botle, u ka 'na ua lakatsa ho bua le ngaka ea hau mabapi le tlhoko ea hau ea letsatsi le letsatsi ea vithamine K.
Tšebetso e lekaneng
Batona
Lilemo tse 1 ho isa ho tse 3: micrograms tse 30 ka letsatsi
Lilemo tse 4 ho isa ho tse 8: micrograms tse 55 ka letsatsi
Lilemo tsa 9 ho isa ho tse 13: micrograms tse 60 ka letsatsi
Lilemo tse 14 ho isa ho tse 18: li-microgram tse 75 ka letsatsi
19+ lilemo: micrograms 120 ka letsatsi
Tsehali
Lilemo tse 1 ho isa ho tse 3: micrograms tse 30 ka letsatsi
Lilemo tse 4 ho isa ho tse 8: micrograms tse 55 ka letsatsi
Lilemo tsa 9 ho isa ho tse 13: micrograms tse 60 ka letsatsi
Lilemo tse 14 ho isa ho tse 18: li-microgram tse 75 ka letsatsi
19+ lilemo: 90 micrograms ka letsatsi
Ka tlhaho Vithamine K e fumanoa ho e 'ngoe ea mefuta e mene:
- Phylloquinone, kapa K1
- Phytonadione ke mofuta oa mofuta oa K1
- Menaquinone, kapa K2
- Menadione, kapa vithamine K3, ke mofuta o mong oa maiketsetso
Phylloquinone e entsoe ke limela 'me ke bongata ba vithamine ea lijo. E fumanoa ka meroho e tala, makhasi, okra, asparagus, prunes, avocado, canola, oli ea mohloaare le soya.
Menaquinone e entsoe ke likokoana-hloko tsa probiotic ka liphoofolo tse fokolang lijo 'me li fumanoa li lekaneng lijong, tlhapi le litlolo. Menadione ke mofuta o entsoeng ka vithamine K 'me ha o sebelisoe ke batho.
Bana ba tsoaletsoeng Amerika le Canada ba fuoa vithamine K shots ha ba tsoaloa hobane ba se na libaktheria tse nepahetseng tse phelang ka lipampitšana tsa bona tsa 'mele le lebese la matsoele ha li fane ka vithamine K e lekaneng.
Hangata batho ba baholo ha ba hloke vithamine K, empa hangata e fumanoa li-multivitamins. Vithamine K ha e lokela ho nkoa ha o na le meriana e itseng e kang ba tšeloa mali.
Setsi sa Meriana ha se khone ho fumana boemo bo phahameng ba mamello ea vithamine K, kahoo haeba u nahana ka ho e nka e le setsi sa tlatsetso, ka kopo bua le ngaka pele.
Lisebelisoa:
Bophelo bo botle le Meriana ea Bongaka ea Likolo tsa Sechaba tsa Sciences, Boenjiniere le Meriana. "Dietary Reference Intakes Tables le Tlhahlobo." E fihlile ka la 11 April, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Linus Pauling Institute - Univesithing ea Kopano ea Oregon. "Vithamine K." E fihlile ka la 11 April, 2016. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/.
MedlinePlus. "Vithamine K." E fihlile ka la 11 April, 2016. http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm.
Setsi sa Bongaka sa Univesithi ea Maryland. "Vithamine K." E fihlile ka la 11 April, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-k.