Vitamin K yana nufin bitamin mai-mai narkewa, sabili da haka, an adana shi a cikin kitsen jikinmu. Ana samun Vitamin K a cikin nau'i biyu: bitamin K1 da bitamin K2.
Me ya sa nake bukatan bitamin K?
Vitamin K yana da muhimmiyar rawa a cikin sassan jini kuma yana da mahimmanci a gare mu don kafawar kasusuwa - tun da yake yana da alhakin yadda ake amfani da alli a cikin jiki. Har ila yau, yana taimaka wa jiki samar da osteocalcin, wani sinadaran da ke taimakawa wajen bunkasa kashi kashi kuma rage hadarin yiwuwar fractures. Bugu da kari, bitamin K:
- kare lafiyar guringuntsi - rashin bitamin K sa osteoarthritis;
- rage hadarin kamuwa da ciwon sukari iri na 2;
- Yana ajiye nauyin fata, kare shi daga tsufa da bayyanar wrinkles.
Ina bitamin K1 yake?
Wannan bitamin da muke haɗu a cikin dukkan kayan lambu, waɗanda suke da launin kore mai duhu.
Abincin abincin ya ƙunshi bitamin K2?
Za mu haɗu da shi a cikin waɗannan abubuwa masu zuwa:
- nama;
- kayan kiwo;
- qwai.
Wanne abinci yana dauke da mafi yawan bitamin K?
- kore kayan lambu: alayyafo, letas, namomin kaza;
- kayan lambu leafy: broccoli, farin kabeji, Brussels sprouts, bishiyar asparagus, farin kabeji;
- shuke-shuke: marjoram, thyme, oregano, Basil, seleri;
- 'ya'yan itatuwa: plums, prunes.
Lura cewa bayan dafa kayan lambu, abun ciki na bitamin K a cikinsu yana karuwa sosai.
Waɗanne abubuwan abinci suna da bitamin K?
Vitamin K sun hada da:
- ganye gwoza;
- turnips;
- Tsari;
- faski;
- tumatir;
- ganyen gwoza;
- kore wake;
- kyan shayi;
- kati;
- Alamar bayanai;
- kiwi 'ya'yan itace;
- strawberry;
- blackberry;
- man zaitun.
- waken soya;
- oats;
- hatsin rai;
- alkama yana husuma.
- chickpeas.
Vitamin K da yau da kullum
Adadin da ake buƙata na bitamin K shine nau'in 65-80 a kowace rana. Yawancin lokaci amfanin kayan lambu da 'ya'yan itatuwa ya isa ya rufe wannan ƙimar. Alal misali, ce cewa nau'i-nau'i biyu na faski fashi ya ƙunshi 153% na yawancin abinci na yau da kullum da ake gudanarwa na bitamin K.
Menene barazana ga nauyin bitamin K?
A lokuta inda bitamin K a cikin jikin mutum ya yi ƙanƙara, ƙananan jini zai iya faruwa - ko da yake wannan abu mai ban mamaki ne. A matsayinka na mai mulki, ana kiyaye kashiwar bitamin K a karkashin yanayin da ke biyowa:
- ciwon hanta;
- cin zarafin mai sha ta jiki;
- jaundice na injiniya;
- cin zarafin furotin na al'ada na al'ada (alal misali, daga yin amfani da maganin rigakafi).
Har ma:
- tsofaffin mutane;
- a cikin jariran da aka haifa;
- a cikin jarirai.
Wadannan alamun ma'aunin bitamin K na iya zama:
- zub da jini daga hanci;
- babban clotting lokaci;
- asarar kashin kashi (Osteopenia);
- rage ƙasa mai yawa (osteoporosis);
- hali na rushewa;
- rashin lafiya a ranar.
Yawan bitamin K wanda za'a iya adana cikin jikinmu kadan ne, kuma ya isa kawai ga wani ɗan gajeren lokaci. Saboda wannan dalili, a kan teburin yau da kullum ya zama kayan lambu da 'ya'yan itatuwa - da sauran kayayyakin da ke dauke da bitamin K, samfurori.
A waɗanne lokuta ne bitamin K ke cutar?
- Atrial fibrillation - cuta da ke haifar da arrhythmia na zuciya, yana hade da babban abun ciki na prothrombin, wanda, a bi da bi, an haɗu da yin amfani da ƙananan abincin waɗanda ke dauke da babban adadin kwayoyin K.
- Vitamin K ƙara yawan jini clotting. Wannan yana nufin cewa mutanen da suke dalili suna yin amfani da kwayoyin halitta ya kamata su rage abincinsu da ke dauke da bitamin K a cikin abincin su - domin kada su hana aikin miyagun ƙwayoyi kuma su kauce wa samuwar jini.