Vitamin Guide
Vitamini K ndi mamembala a ma vitamini okhutira mafuta ndi vitamini D , vitamini E , ndi vitamini A.
Ndikofunikira kuti magazi azikhala ochepa - kwenikweni, 'K' amachokera ku mawu achi German akuti 'Koagulation' (coagulation).
Anthu omwe ali ndi mavitamini K oposa m'magazi awo amatha kukhala ndi mafupa ambiri pomwe mavitamini K otsika amakhala odwala matenda otupa mafupa.
Zikuwoneka kuti kupeza vitamini K okwanira kudzakuthandizanso kuti mafupa anu akhale ndi thanzi labwino mukamakula.
Zomera zobiriwira zakuda monga sipinachi ndi kabichi, kolifulawa, broccoli, ndi soya ndizo zonse zomwe zimapatsa vitamini K. Zomwe zimapangidwanso ndi mabakiteriya owoneka bwino m'thupi lanu.
Thupi lanu limasunga vitamini K m'chiwindi chanu ndi mafuta, kotero kusowa ndi kosavuta. Koma zikhoza kuchitika mutagwiritsira ntchito mankhwala osokoneza bongo nthawi yayitali kapena chifukwa cha matenda omwe amachititsa kuti thupi lanu lizikhoza kudya zakudya zokha. Zizindikiro zimaphatikizapo kuvulaza, nosebleeds, kutupa magazi, magazi mumkodzo kapena chinsalu, kapena nthawi yolemera kwambiri ya kusamba.
Dipatimenti ya Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine imapereka mavitamini ndi mchere zosakwanira tsiku ndi tsiku mogwirizana ndi zosowa za munthu wathanzi. AI ya vitamini K imasiyana malinga ndi zaka komanso kugonana.
Zakudya zoyenera sizimasintha kwa amayi omwe ali ndi mimba kapena kuyamwitsa. Ngati muli ndi thanzi labwino, mungathe kuyankhula ndi dokotala wanu za momwe mumafunira vitamini K.
Zochita Zokwanira
Amuna
Zaka 1 mpaka 3: micrograms 30 patsiku
Zaka 4 mpaka 8: 55 micrograms patsiku
Zaka 9 mpaka 13: micrograms 60 patsiku
Zaka 14 mpaka 18: 75 micrograms patsiku
19+ zaka: 120 micrograms patsiku
Akazi
Zaka 1 mpaka 3: micrograms 30 patsiku
Zaka 4 mpaka 8: 55 micrograms patsiku
Zaka 9 mpaka 13: micrograms 60 patsiku
Zaka 14 mpaka 18: 75 micrograms patsiku
19+ zaka: 90 micrograms patsiku
Vitamini K mwachibadwa amapezeka mwa mitundu inayi:
- Phylloquinone, kapena K1
- Phytonadione ndi mtundu wa K1
- Menaquinone, kapena K2
- Menadione, kapena vitamini K3, ndi mawonekedwe ena opangidwa
Phylloquinone imapangidwa ndi zomera ndipo ndi ambiri mwa zakudya za vitamini K. Zakudya zimapezeka mu masamba obiriwira, okra, katsitsumzukwa, prunes, avocado, canola, maolivi ndi ma soya.
Menaquinone imapangidwa ndi mabakiteriya opatsirana pogwiritsa ntchito ziweto zam'mimba ndipo amapezeka pang'onopang'ono zakudya, nyama, nsomba. Menadione ndi mawonekedwe a vitamini K ndipo sagwiritsidwa ntchito kwa anthu.
Ana obadwira ku US ndi Canada amapatsidwa mavitamini K pamene amabadwa chifukwa alibe mabakiteriya abwino omwe amapezeka m'matope awo a mkaka ndi mkaka wa m'mawere samapereka vitamini K okwanira.
Okalamba nthawi zambiri samasowa vitamini K kupatsirana, koma nthawi zambiri amapezeka mu multivitamins. Vitamini K zowonjezereka siziyenera kutengedwa ngati muli ndi mankhwala ena monga magazi ochepa.
Institute of Medicine sanathe kudziwa mlingo wapamwamba wa vitamini K, kotero ngati mukuganiza kuti mutenge ngati chowonjezera, chonde lankhulani ndi dokotala poyamba.
Zotsatira:
Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Inapezeka pa April 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Linus Pauling Institute - Yunivesite ya Oregon State. "Vitamini K." Inapezeka pa April 11, 2016. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/.
MedlinePlus. "Vitamini K." Inapezeka pa April 11, 2016. http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm.
Chipatala cha Medical University ku Maryland. "Vitamini K." Inapezeka pa April 11, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-k.