Vitamin Qhia
Vitamin K yog ib qho ntawm cov tsev neeg muaj roj-cov dej qaug dej ntawm cov vitamins nrog vitamin D , vitamin E , thiab vitamin A.
Nws yog qhov tseem ceeb rau cov ntshav plated - qhov tseeb, lub 'K' los ntawm lo lus German 'Koagulation' (coagulation).
Cov neeg uas muaj vitamin K ntau dua hauv lawv cov ntshav yuav muaj pob txha ntau dua thaum cov qib vitamin K muaj feem xyuam nrog txha.
Nws pom tau tias cov tshuaj vitamin K txaus kuj yuav pab kom koj cov pob txha noj qab nyob zoo thaum koj muaj hnub nyoog.
Tsaus ntsuab zaub xws li spinach thiab zaub qhwv, zaub paj, zaub paj, thiab soybeans yog txhua yam zoo ntawm cov vitamin K. Nws tseem tau ua ke los ntawm tus kab mob tus phooj ywg hauv koj lub plab.
Koj lub cev khaws cov tshuaj vitamin K hauv koj lub siab thiab cov nqaij muaj roj, yog li tus tsis muaj peev xwm tsawg. Tab sis nws yuav tshwm sim tom qab siv tshuaj tua kab mob ntev ntev los yog los ntawm cov kab mob uas tsim kev puas tsuaj rau koj txoj hnyuv tau qhov peev xwm nqus tau cov khoom noj. Cov tsos mob muaj xws li cov pob txha yooj yim, mob ntsws, cov pos hniav, ntshav tso zis los yog quav, los yog lub cev hnyav heev.
Kev Noj Qab Haus Huv thiab Kho Mob ntawm National Academies of Sciences, Engineering, thiab Medicine yuav teev txhua hnub kom pom muaj cov vitamins thiab minerals txaus raws li qhov xav tau ntawm tus neeg noj qab nyob zoo. Cov kabmob AI rau vitamin K nws txawv raws hnub nyoog thiab kev sib deev.
Cov ntsiab lus pom zoo yuav tsis hloov rau cov poj niam cev xeeb tub los yog pub niam mis. Yog tias koj muaj mob, koj tuaj yeem tham nrog koj tus kws kho mob txog koj qhov kev xav tau txhua hnub rau vitamin K.
Txaus Txaus Siab Txaus
Cov txiv neej
1 txog 3 xyoos: 30 micrograms ib hnub twg
4 txog 8 xyoos: 55 micrograms ib hnub twg
9 mus rau 13 xyoos: 60 micrograms tauj ib hnub
14 txog 18 xyoo: 75 micrograms tauj ib hnub
19+ xyoo: 120 micrograms ib hnub twg
Poj niam
1 txog 3 xyoos: 30 micrograms ib hnub twg
4 txog 8 xyoos: 55 micrograms ib hnub twg
9 mus rau 13 xyoos: 60 micrograms tauj ib hnub
14 txog 18 xyoo: 75 micrograms tauj ib hnub
19+ xyoo: 90 micrograms ib hnub twg
Vitamin K yog muaj nyob hauv ib hom plaub hom:
- Phylloquinone, lossis K1
- Phytonadione yog hom hluavtaws K1
- Menaquinone, lossis K2
- Menadione, los yog vitamin K3, yog lwm hom hluavtaws
Phylloquinone yog tsim los ntawm cov nroj tsuag thiab yog lub siab ntawm kev noj haus cov vitamin K. Nws tau pom nyob rau hauv ntsuab, nplooj zaub, khaus, asparagus, prunes, avocado, canola, olive thiab soybean roj.
Menaquinone yog tsim los ntawm cov kab mob probiotic hauv cov plhaub digestive tsiaj txhu thiab muaj nyob rau hauv me me hauv cov nqaij, ntses, thiab cov khoom noj fermented. Menadione yog ib hom kab mob vitamin K thiab tsis siv rau tib neeg.
Cov menyuam mos uas yug hauv Tebchaws Meskas thiab Canada yog txhaj cov tshuaj vitamin K thaum lawv yug los vim lawv tsis muaj cov kabmob uas nyob hauv lawv lub plab thiab cov kua mis tsis muaj cov vitamin K txaus.
Cov neeg laus feem ntau tsis xav tau cov tshuaj vitamin K, tab sis nws feem ntau pom muaj nyob rau hauv multivitamins. Cov tshuaj Vitamin K yuav tsum tsis txhob noj yog tias koj nyob rau tej hom tshuaj xws li ntshav thimer.
Lub Koom Haum Tshuaj Kho Mob tsis tau txhawm rau txiav txim siab seb yuav ua li cas rau cov tshuaj vitamin K, yog tias koj xav txog kev noj qab haus huv, thov nrog koj tus kws kho mob tham ua ntej.
Qhov chaw:
Kev Noj Qab Haus Huv thiab Kho Mob Cov Tsev Kawm Ntawv ntawm National Academies of Sciences, Engineering, thiab Medicine. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." Tau Lub Plaub Hlis 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Linus lub koom haum Linus - Oregon State University. "Vitamin K." Tau Lub Plaub Hlis 11, 2016. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/.
MedlinePlus. "Vitamin K." Tau Lub Plaub Hlis 11, 2016. http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm.
University of Maryland Qhov Chaw Kho Mob. "Vitamin K." Tau Lub Plaub Hlis 11, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-k.