I-Vitamin Guide
I-Vitamin K iyilungu lomndeni onamafutha amavithamini kanye novithamini D , i- vitamin E , ne- vitamin A.
Kubalulekile ekuvaleni kwegazi okuvamile - empeleni, i-'K 'ivela egameni lesiJalimane elithi' Koagulation '(coagulation).
Abantu abanamazinga aphezulu kavithamini K egazini labo bavame ukuba nethambo elikhulu lapho amazinga aphansi kavithamini K ahambisana nokuqeda i-osteoporosis.
Kubonakala sengathi ukuthola vithamini K ngokwanele kuzokusiza ukugcina amathambo akho aphilile njengoba ukhula.
Imifino eluhlaza emifino enjengeipinashi kanye neklabishi, i-cauliflower, i-broccoli, kanye ne-soya yonke imithombo enhle kakhulu ye-vitamin K. Yenziwe futhi ngamabhaktheriya anobungane emkhakheni wakho wokugaya.
Umzimba wakho ugcina i-vitamin K ezifweni zakho zesibindi namafutha, ngakho-ke ukuntuleka okungavamile. Kodwa kungenzeka ngemuva kokusebenzisa isikhathi eside imithi elwa namagciwane noma ngenxa yezifo ezilimaza ikhono lakho lokugaya lokugaya izakhi. Izimpawu zihlanganisa ukulimala okulula, izinkinga ze-nosebleeds, izinsini eziphaphayo, igazi emcimbini noma esitokisini, noma izikhathi ezinzima kakhulu zokuya esikhathini.
I-Health and Medicine Division ye-National Academy of Sciences, Engineering, kanye neMithi ibeka ukuphakanyiswa okwanele kwamavithamini namaminerali ngokusekelwe ezidingo zomuntu ophilile. I-AI ye-vitamin K ihlukahluka ngokususelwa eminyakeni yobudala nesondo.
Ukudla okuphakanyisiwe akushintshe kwabesifazane abakhulelwe noma abancancisayo. Uma unemibandela yezempilo, ungase ufise ukukhuluma nodokotela wakho mayelana nesidingo sakho samalanga onke sevithamini K.
Izenzo ezifanele
Abesilisa
Iminyaka eyi-1 kuya kwemi- 3: ama-micrograms angu-30 ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : ama-micrograms angu-55 ngosuku
Iminyaka engu-9 kuya kwengu-13: ama-micrograms angu-60 ngosuku
Iminyaka engu-14 kuya kwengu-18: ama-microgram angu-75 ngosuku
Iminyaka engu-19+: ama-microgram angu-120 ngosuku
Abesifazane
Iminyaka eyi-1 kuya kwemi- 3: ama-micrograms angu-30 ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : ama-micrograms angu-55 ngosuku
Iminyaka engu-9 kuya kwengu-13: ama-micrograms angu-60 ngosuku
Iminyaka engu-14 kuya kwengu-18: ama-microgram angu-75 ngosuku
Iminyaka engu-19+: ama-microgram angu-90 ngosuku
I-Vitamin K itholakala ngokwemvelo kwelinye lamafomu amane:
- I-Phylloquinone, noma i-K1
- I-Phytonadione uhlobo oluthile lwe-K1
- I-Menaquinone, noma i-K2
- I-menadione, noma i-vitamin K3, enye ifomu yokwenziwa
I-Phylloquinone yenziwe izitshalo futhi iningi levithamini K. elikudlayo. Itholakala emifino eluhlaza, amaqabunga, i-okra, i-asparagus, imifuno, i-avocado, i-canola, i-oliva kanye namafutha we-soya.
I-menaquinone yenziwa ngamabhaktheriya we-probiotic emaphepheni wezilwane zokugaya futhi itholakala ngezinani ezincane ekudleni inyama, inhlanzi nokuvutshelwa. I-Menadione iyindlela yokwenza i-vitamin K futhi ayisebenzisi kubantu.
Amantombazane azalwa e-US naseCanada anikezwa ama-vitamin K shots uma ezalwa ngoba angenawo amabhaktheriya afanele ahlala emaphepheni abo okugaya futhi ubisi lwebele alunikeli i-vitamin K eyanele.
Abantu abadala ngokuvamile abadingi izithako ze-vitamin K, kodwa ngokuvamile kutholakala kuma-multivitamines. Izithako ze-Vitamin K akufanele zithathwe uma unemithi ethile efana ne-blood thinners.
I-Institute of Medicine ayikwazanga ukunquma izinga eliphakeme elibekezelelekile le-vitamin K, ngakho-ke uma ucabanga ngokuyithatha njengesixazululo, sicela ukhulume nodokotela wakho kuqala.
Imithombo:
Division Health and Medicine Division of National Academy of Sciences, Engineering, kanye neMithi. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." Kufinyelelwe ngo-Ephreli 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Linus Pauling Institute - Oregon State University. "Vitamin K." Kufinyelelwe ngo-Ephreli 11, 2016. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/.
I-MedlinePlus. "Vitamin K." Ifinyelele ngo-Ephreli 11, 2016. http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm.
Isikhungo Sezokwelapha sase-University of Maryland. "Vitamin K." Kufinyelelwe ngo-Ephreli 11, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-k.