Hua'ōlelo Vitamin
ʻO ka Vitamin K he lālā o kaʻohana momona momona o nā huaora me ka huaʻaina D , ka huamaila E , a me nā huaʻa A.
He mea nui no ke kaheʻana o nāʻano maʻamau -ʻoiaʻiʻo,ʻo ka 'K' mai ka'ōlelo German mai ka 'Koagulation' (coagulation).
ʻO nā kānaka iʻoi aʻe ka nui o ka vitamini K i loko o ko lākou koko keʻano nui ka iwi i ka nui o nāʻano kūmole o ka huaʻa Kaki me ka osteoporosis.
Aia i ka loaʻaʻana o ka hua malū K e kōkua nō hoʻi i ka mālamaʻana i kou mau iwi i kou wā.
ʻO nā'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo e like me ka'ōnihi a me ka kāpelu, kapiʻupaʻi, broccoli, a me ka soya, he mau kumu maikaʻi maikaʻi loa ia no ka vitamin K. Ua hui pūʻia hoʻi e ka huapalaʻa maikaʻi ma kāu'ōpala digestive.
Mālama kou kino i ka huaʻona K i loko o kou ake a me ke kino momona, no laila heʻole ka nele. Akā hiki ke hanaʻia ma hope o ka hoʻohanaʻana i nā lāʻau'alopero a iʻole i ka hopena o nā maʻi e hōʻino ana i ka hikiʻana o ka'ōhumu digestive e komo i nā meaʻai. ʻO nā hōʻailona keʻano o ka hōʻehaʻana, nā liʻiliʻi, nā kīʻaha o ke koko, ke koko i loko o ka mimi a me ke kuhū, aiʻole ka wā kaumaha kaumaha.
ʻO ka Health and Medicine Division o nā National Academy of Sciences, Engineering, and Medicine ke hoʻohālikelike nei i nā lālā a pau o ka huaora a me nā minela e like me ka pono o ka mea olakino maʻamau. ʻO ka AI no ka hua malo K e pili ana i ka makahiki a me ka wahine.
ʻAʻole i loli ka manaʻo i manaʻoʻia no nā wāhine hāpai a hānai paha. Inā loaʻa iāʻoe kekahi ola olakino, hiki paha iāʻoe ke kamaʻilio i kāu kauka e pili ana i kāu mau pono i kēlā lā i kēia lā no ka huaʻi K. K.
Kūpono Kūpono
ʻO nā kāne
1 i 3 mau makahiki: 30 micrograms ma ka lā
4 i 8 mau makahiki: 55 micrograms i ka lā
9 a 13 mau makahiki: 60 micrograms ma ka lā
14 i 18 mau makahiki: 75 mau mīkini kiʻi ma ka lā
Nā makahiki 19+: 120 micrograms i ka lā
Nā wāhine
1 i 3 mau makahiki: 30 micrograms ma ka lā
4 i 8 mau makahiki: 55 micrograms i ka lā
9 a 13 mau makahiki: 60 micrograms ma ka lā
14 i 18 mau makahiki: 75 mau mīkini kiʻi ma ka lā
Nā makahiki 19+: 90 micrograms no ka lā
Loaʻa ka Vitamin K i hoʻokahi o nāʻanoʻehā:
- Phylloquinone, aiʻole K1
- ʻO Phytonadione heʻano synthetic o K1
- Menaquinone, aiʻole K2
- ʻO ka manadione, a he huaʻai K3 paha, kahiʻano likeʻole
Hanaʻia ka Phylloquinone e nā mea kanu aʻo ka hapa nui ia o ka vitamin K.. Loaʻa ia i ka'ōmaʻomaʻo, ka lauoho lauoho, okra, asakagus, nā pele, avocado, canola, olive a me kaʻaila pūniu.
Ua hanaʻiaʻo Menaquinone e ka bacteria probiotic ma nā'ōpena'ōpala o nā holoholona a loaʻa i loko o nā mea liʻiliʻi i loko o ka meaʻai, iʻa, a me nā meaʻai hoʻomoʻa. Heʻano hōʻano houʻo Menadione o ka lāʻauʻona K aʻaʻole hoʻohanaʻia i loko o nā kānaka.
Ua hāʻawiʻia nā keiki hānai i hānauʻia ma ka US a me Kanada i nā kukū hua Kēnā ke hānauʻia lākou no ka meaʻaʻole lākou i loaʻa i ka bacteria pono e noho ana i loko o kā lākou mau meaʻeha a me ka waiū hānai i ka nui o ka vitamin K.
ʻAʻole pono nā mākua i nā kāpena 'ōmino K, akā loaʻa mau i nā multivitamins. ʻAʻole pono e laweʻia nā kīʻaha Vitamin K ināʻoe ma kekahi mau lāʻau e like me ke koko.
ʻAʻole i hiki i ka Institute of Medicine ke hoʻoholo i kahi paeʻaina kūpono no ka huaora K, no laila, inā e noʻonoʻoʻoe e lawe ia mea i mea hoʻonui, e kamaʻilio mua me kāu kauka.
Nā kumuhana:
Nā Lapaʻau Ola a me Medicine Division of National Academies of Sciences, Engineering, a Medicine. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." Loaʻa iāʻApelila 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Ke Kulaʻo Linus Pauling - Ke Kula Nuiʻo Oregon State. "Vitamin K." Loaʻa iāʻApelila 11, 2016. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/.
MedlinePlus. "Vitamin K." Loaʻa iāʻApelila 11, 2016. http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm.
Ke Kula Nui o Mary University. "Vitamin K." Loaʻa iāʻApelila 11, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-k.