Vitamin Guide
Vitamin K inhengo yemhuri yakasvibiswa mafuta ine vitamini pamwe chete ne vitamini D , vitamini E , uye vitamini A.
Zvakakosha kuti kuve nekuvhara ropa kwemazuva ose - zvirokwazvo, 'K' inobva kune rechiGerman shoko rokuti 'Koagulation' (coagulation).
Vanhu vane huwandu hwakawanda hwevhitamini K muropa ravo vanowanzova nemapfupa akawanda emadekari asi mashoma mavitamini K anobatanidzwa neasteoporosis.
Zvinoratidzika kuti kuwana vitamin K yakakwana kunobatsirawo kuchengetedza mapfupa ako aine utano paunenge uzere.
Mimwe miriwo yakaoma mashizha seminopinashi uye kabichi, cauliflower, broccoli, uye soya ndiyo dzose dzakanakisisa dzinobva ma vitamini K. Inoshandiswawo nemaabhakitiriya ane ushamwari mumugwagwa wako wekudya.
Muviri wako unochengetedza vitamini K muchiropa chako uye mafuta ane mafuta, saka kushayikwa hakusi nyore. Asi zvinogona kuitika mushure mekushandisa kwenguva refu kwemishonga inorwisa mabhakitiriya kana semagumisiro ezvirwere zvinokuvadza simba rako rekudya richikwanisa kudya mishonga. Zviratidzo zvinosanganisira kubvunda nyore, nosebleeds, kubuda ropa, ropa mumuginho kana chigaro, kana nguva huru yekuenda kumwedzi.
The Health and Medicine Division ye National Academy of Sciences, Engineering, uye Medicine inogadzirisa zuva rega rega zvakanakira kudya zvakakwana mavitamini nemaminerari zvichienderana nezvinodiwa nemuviri wehutano. IAI ye vitamini K inofanana nezera uye zvepabonde.
Iko kunyorerwa kunonzi hakuna kuchinja kune vakadzi vane pamuviri kana kunyamwisa. Kana iwe uine hutano hupi, unogona kuda kutaura nachiremba wako pamusoro pekudiwa kwezuva nezuva kwe vitamini K.
Kutora kwakakwana
Varume
1 kusvika kumakore matatu: micrograms 30 pazuva
4 kusvika kumakore 8: 55 micrograms pazuva
Makore 9 kusvika ku13: 60 micrograms pazuva
14 kusvika kumakore 18: 75 micrograms pazuva
19+ makore: 120 micrograms pazuva
Females
1 kusvika kumakore matatu: micrograms 30 pazuva
4 kusvika kumakore 8: 55 micrograms pazuva
Makore 9 kusvika ku13: 60 micrograms pazuva
14 kusvika kumakore 18: 75 micrograms pazuva
19+ makore: 90 micrograms pazuva
Vitamin K inowanzowanikwa mune imwe yemhando ina:
- Phylloquinone, kana K1
- Phytonadione iyo yakagadzirwa neK1
- Menaquinone, kana K2
- Menadione, kana vitamini K3, chimwe chimiro chekuita
Phylloquinone inoumbwa nemiti uye ndiyo yakawanda yevhitamini K yezvokudya. Inowanikwa mumavhuzha, mashizha, makra, asparagus, prunes, avocado, canola, maorivhi uye soybean oils.
Menaquinone inoumbwa nemaitiro ekurapa maitiro emhuka uye inowanikwa mune zviduku muzvokudya, hove, uye zvinoviriswa. Menadione inogadzirwa nema vitamini K uye haina kushandiswa nevanhu.
Vacheche vakaberekerwa muUnited States uye Canada vanopiwa vitamin K shots kana vakaberekwa nokuti havana bhakitiriya yakarurama vanogara mumakiti avo ekudya uye mukaka wechipfu hahupi anopa vitamini K yakakwana.
Vanhu vakuru havawanzodi vitamini K kuwedzera, asi inowanzowanikwa mu multivitamines. Vitamini K inowedzera haafaniri kutorwa kana iwe uri mune mamwe mishonga yakadai sevanhu vanoonda ropa.
The Institute of Medicine haikwanise kugadzirisa chikamu chepamusoro chevhitamini K, saka kana iwe uchifunga nezvekuitora sechiwedzera, tapota taura nechiremba wako kutanga.
Sources:
Utano uye Medicine Division ye National Academy of Sciences, Engineering, uye Medicine. "Dheari Reference Reference Intakes Tables nekushanda." Yakasvika musi waApril 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Linus Pauling Institute - Oregon State University. "Vitamin K." Yakasvika musi waApril 11, 2016. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/.
MedlinePlus. "Vitamin K." Yakasvika musi waApril 11, 2016. http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm.
University of Maryland Medical Center. "Vitamin K." Yakasvika musi waApril 11, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-k.