He aha nā Vitamina-Soluble? ʻO nā waiwai o nā huaora hiki ke hoʻoheheʻe ʻia

Hoʻokaʻawale ʻia nā huaora e like me ko lākou solubility. Hiki ke hoʻoheheʻe ʻia i ka wai a me ka ʻaila kekahi. nā huaʻa momona nui i nā meaʻai momona. Ke ʻai ʻia kēia mau mea me ka ʻaila, ua komo maikaʻi lākou i loko o ke kahe koko. ʻO wai nā huaora hiki ke hoʻoheheʻe ʻia i ka momona?

nā huaʻa momona;

• vitamina A
• Vitamin D
• Vitamin E
• ka huaora K

ma ka ʻatikala "nā waiwai o nā huaora hiki ke momona", "nā maʻi i ʻike ʻia i ka hemahema o nā huaora momona", "adek fat-soluble vitamina" e kūkākūkā ʻia nā kumuhana.

He aha nā Vitamina-Soluble?

Vitamina A

Vitamina Ahe kuleana koʻikoʻi i ka mālama ʻana i ke olakino o ka maka.

Nā ʻano o ka Vitamin A

ʻAʻole hui pū ka Vitamin A. Akā, he hui ia o nā pūhui momona-soluble i ʻike pū ʻia he retinoids.

ʻO ke ʻano meaʻai maʻamau o ka vitamina A he retinol. Loaʻa nā ʻano ʻē aʻe - retinal a me retinoic acid - i loko o ke kino akā ʻaʻole loaʻa a kakaʻikahi paha i nā meaʻai. ʻO ka Vitamin A2 (3,4-dehydroterminal) kahi ʻano ʻē aʻe i loaʻa i ka iʻa wai maʻemaʻe.

Ke kuleana a me ka hana o ka Vitamin A

Kākoʻo ka Vitamin A i nā mea koʻikoʻi o ka hana kino:

Ola maka: He mea koʻikoʻi ka Vitamin A no ka paʻa ʻana o nā pūnaewele māmā i nā maka a me ka hana ʻana o nā waimaka.

Ka hana kino: Hoʻopilikia ka nele o ka Vitamin A i ka hana immune, hoʻonui i ka maʻi i nā maʻi.

Hoʻoulu kino: Pono ka Vitamin A no ka ulu ʻana o nā cell. Hiki i ka nele o ka Vitamin A ke hoʻolohi a keʻakeʻa paha i ka ulu ʻana o nā keiki.

Ulu lauoho: ulu lauoho He mea nui kēia vitamina no ʻO ka hemahema ke alakaʻi i ka alopecia a i ʻole ka lauoho lauoho.

hana hānau: ʻO ka Vitamin A he huaʻai koʻikoʻi no ka ulu ʻana a he mea nui no ka ulu ʻana o ka fetal.

He aha nā kumu meaʻai Vitamin A?

Loaʻa ka Vitamin A i nā meaʻai holoholona. ʻO nā kumu meaʻai maoli ʻo ka ate, ka ʻaila ate iʻa a me ka pata. Hiki ke loaʻa mai ka Vitamin A mai kekahi mau antioxidants carotenoid i loaʻa i nā mea kanu. Ua ʻike ʻia kēia mau mea he provitamin A. ʻO ka mea maikaʻi loa o kēia mau mea, he nui ia i nā mea kanu he nui e like me kā kāloti, kāpeti a me ka spinach. beta carotened.

ʻO ka nui i manaʻo ʻia no ka Vitamin A

Hōʻike ka papa ma lalo i ka ʻai ʻana i kēlā me kēia lā (RDI) no ka huaora A.

He aha ka nele o ka Vitamin A?

He kakaikahi ka nele i ka Vitamin A, akā pilikia paha ka poʻe ʻai meaʻai no ka loaʻa ʻana o ka huaora A i nā meaʻai holoholona. ʻOiai he nui ka provitamin A i nā huaʻai a me nā mea kanu, ʻaʻole ia e hoʻololi maikaʻi ʻia i retinol, ke ʻano ikaika o ka huaʻa A. ʻO ka maikaʻi o kēia hoʻololi e pili ana i ka genetics kanaka.

He mea maʻamau ka nele i ka Vitamin A ma kekahi mau ʻāina e ulu nei kahi i kaupalena ʻia ai ka ʻokoʻa o ka meaʻai. ʻO ka laiki a me ka ʻuala keʻokeʻo ka mea nui i kā lākou ʻai; He mea maʻamau ia i ka heluna kanaka i nele i ka ʻai ma ke ʻano o ka ʻiʻo, ka momona a me nā mea kanu. ʻO kahi hōʻailona maʻamau o ka hemahema mua ka makapō pō. Ke holomua nei kēia kūlana, hiki ke alakaʻi i nā kūlana koʻikoʻi, e like me;

maka maloʻo: Hiki i ka hoʻihoʻi koʻikoʻi ke kumu o ka xerophthalmia, kahi maʻi i hōʻike ʻia e ka maka maloʻo ma muli o ka emi ʻana o ka waimaka.

Makapō: Hiki i ka hemahema o ka huaora A ke kumu i ka makapo loa. ʻO kaʻoiaʻiʻo, aia ia i waena o nā kumu maʻamau o ka makapō i ka honua.

Pohō ka lauoho: Inā nele ʻoe i ka vitamina A, hoʻomaka paha ʻoe e nalowale kou lauoho.

Nā pilikia ili: ʻO ka nele o ka Vitamin A ke kumu o ka ʻili i kapa ʻia ʻo hyperkeratosis.

maikaʻi ʻole ka hana kino: ʻO ke kūlana maikaʻi ʻole o ka huaora A a i ʻole ka hemahema e hoʻomaka i ka poʻe i nā maʻi.

He aha ka Vitamin A Excess?

ʻO ka overdose o ka huaʻa A e alakaʻi i kahi maʻi ʻino i kapa ʻia ʻo hypervitaminosis A. He maʻi kakaʻikahi kēia akā hiki ke loaʻa nā hopena olakino koʻikoʻi. ʻO nā kumu nui, ʻo nā mea hoʻohui ʻaila ate a iʻa paha he nui ka nui o ka huaora A. ʻO ka hoʻohālikelike ʻana, ʻaʻole hiki i ka nui o ka provitamin A ke kumu i ka hypervitaminosis.

ʻO nā hōʻailona nui a me nā hopena o ka ʻawaʻawa ka luhi, ʻeha poʻoʻO kēia mau mea e pili ana i ka huhū, ka ʻeha o ka ʻōpū, ka ʻeha ami, ka pau ʻana o ka ʻai, ka luaʻi ʻana, ka ʻike makapō, nā pilikia ʻili, a me ka mumū o ka waha a me nā maka. Hiki iā ia ke alakaʻi i ka pōʻino o ke ake, ka iwi iwi, a me ka lauoho lauoho. I ka nui loa, hiki ke make ka huaora A.

Manaʻo ʻia ʻaʻole ʻoi aku ka nui o nā pākeke ma mua o ka palena kiʻekiʻe o 10.000 IU (900 mcg) i kēlā me kēia lā. ʻO ka nui a i ʻole 300.000 IU (900 mg) hiki ke hoʻoulu i ka hypervitaminosis A i nā pākeke. Hiki i nā keiki ke loaʻa i nā hopena pōʻino ma nā helu haʻahaʻa loa. 

He ʻokoʻa ka hoʻomanawanui pilikino. ʻO nā keiki a me nā poʻe me nā maʻi ate e like me ka cirrhosis a me ka maʻi hepaʻa ke piʻi aʻe ka pilikia a pono lākou e pale hou aku. E makaʻala nō hoʻi nā wāhine hāpai no ka mea hiki ke hoʻopōʻino ka nui o ka huaora A i ka pēpē. Hiki ke hoʻopōʻino i ka hānau ʻana i nā maʻi ma lalo o 25.000 IU i kēlā me kēia lā.

He aha nā pōmaikaʻi o nā mea hoʻohui Vitamin A?

ʻOiai he mea maikaʻi nā mea hoʻopihapiha no ka poʻe e loaʻa ana i ka hemahema o ka huaora, loaʻa ka hapa nui o ka poʻe i ka nui o ka vitamina A mai kā lākou ʻai a ʻaʻole pono lākou e lawe i nā mea hoʻohui.

Akā, hōʻike nā haʻawina hoʻomalu e hiki i nā mea hoʻohui huaʻai A ke pōmaikaʻi i kekahi poʻe, ʻoiai inā e kūpono kā lākou meaʻai i nā koi kumu.

No ka laʻana, hiki i nā mea hoʻohui huaʻai A ke kōkua i ka mālama ʻana i ka maʻi maʻi i nā keiki. Mālama ʻo ia i ka maʻi maʻi maʻi e pili ana i ka maʻi maʻi maʻi a hoʻemi i ka hopena o ka make ma 50-80%. Hōʻike ka noiʻi e hoʻopau ka huaora A i ka maʻi maʻi ʻala.

Vitamin D

e ka ʻili ke ʻike ʻia i ka lā. Vitamin D hana ʻia. Ua ʻike ʻia no kāna mau hopena maikaʻi i ke ola o ka iwi, a i ka hemahema o ka huaora D, lilo ke kino i mea maʻalahi i ka haʻihaʻi iwi.

Nā ʻano o ka Vitamin D

ʻIke ʻia ka Vitamin D ʻo ka calciferol a loaʻa i nā ʻano kumu ʻelua:

• Vitamin D2 (ergoxykipherol): Loaʻa i loko o nā halo a me kekahi mau mea kanu.
• ʻO ka Vitamin D3 (cholecalciferol): Loaʻa i loko o nā meaʻai holoholona e like me nā hua manu a me ka ʻaila iʻa, a hana ʻia e ka ʻili ke ʻike ʻia i ka lā.

Ke kuleana a me ka hana o ka Vitamin D

He nui nā kuleana a me nā hana o ka Vitamin D, akā he kakaikahi wale nō ka mea i noiʻi maikaʻi ʻia. Aia kēia mau mea:

Ola kino iwi: Hoʻoponopono ka Vitamin D i ka pae o ka calcium a me ka phosphorus, nā mineral koʻikoʻi no ka ulu a mālama ʻana i ka iwi. Hoʻonui ia i ka komo ʻana o kēia mau minerala mai ka meaʻai.

hoʻoponopono i ka ʻōnaehana pale: Hoʻoponopono a hoʻoikaika i ka hana ʻōnaehana pale.

I ka manawa i loko o ke kahe koko, hoʻololi ke ake a me nā puʻupaʻa i ka calciferol i calcitriol, ke ʻano o ka huaʻai D biologically active. Hiki ke mālama ʻia no ka hoʻohana hope ʻana ma ke ʻano o ka calcidiol. Hoʻololi maikaʻi ka Vitamin D3 i ka calcitriol ma mua o ka huaora D2.

He aha nā kumu meaʻai Vitamin D?

Ke ʻike mau ʻia ko mākou kino i ka lā, hiki i ko mākou ʻili ke hana i nā huaora D āpau e pono ai. Eia naʻe, nui ka poʻe e hoʻolimalima manawa liʻiliʻi i ka lā a i ʻole e hele i waho me ka pale lā. He mea koʻikoʻi ka pale ʻana mai nā kukuna lā, akā hoʻemi ia i ka nui o ka huaora D i hana ʻia e ko mākou ʻili.

ʻO ka hopena, hoʻonui pinepine ka poʻe i kā lākou meaʻai e loaʻa ai ka nui o ka vitamina D. Loaʻa maoli kekahi mau meaʻai i ka vitamina D. ʻO nā kumu meaʻai maikaʻi loa he iʻa ʻaila a me ka aila iʻa, akā ʻo nā halo i ʻike ʻia i ke kukui ultraviolet kekahi nui o kēia huaora. Eia kekahi, hoʻohui pinepine ʻia ka huaora D i nā huahana waiu a me ka margarine.

ʻO ka nui i manaʻo ʻia no ka Vitamin D

Hōʻike ka papa ma lalo i ka ʻai ʻia i kēlā me kēia lā (RDI) a me ka palena kiʻekiʻe (UI) no ka huaʻa D. ʻO nā waiwai i hōʻailona ʻia me kahi asterisk he lawa kūpono (AI) no ka mea ʻaʻohe RDI no nā pēpē. Ua like ʻo AI me RDI akā ma muli o nā hōʻike nāwaliwali.

He aha ka nele o ka Vitamin D?

He kakaikahi ka hemahema o ka huaora D, akā ʻo ke ʻano haʻahaʻa o ka nele a i ʻole ka lawa ʻole ʻana he mea maʻamau i waena o nā noho haukapila a me nā ʻelemakule. ʻO nā kumu pilikia no ka hemahema ʻo ka ʻili ʻeleʻele, ka ʻelemakule, ka momona, ka liʻiliʻi o ka lā a me nā maʻi e hōʻemi i ka ʻai momona.

ʻO nā hopena i ʻike nui ʻia o ka nele i ka huaora D, ʻo ia ka iwi palupalu, nā ʻiʻo nāwaliwali, a me ka piʻi ʻana o ka haʻihaʻi iwi. Kapa ʻia kēia maʻi he osteomalacia i nā mākua a me rickets i nā keiki. 

ʻO ka nele o ka Vitamin D, ka maikaʻi ʻole o ka hana immune, nā maʻi a me nā maʻi autoimmuneHoʻonui ia i ka naʻau. ʻO nā hōʻailona ʻē aʻe o ka hemahema ke komo i ka luhi, ke kaumaha, ka lauoho lauoho, a me ka ho'ōla ʻana i ka ʻeha.

Hoʻopili nā haʻawina nānā i nā haʻahaʻa haʻahaʻa o ka vitamin D a i ʻole ka hemahema i ka piʻi ʻana o ka make i ka maʻi kanesa a me ka piʻi ʻana o ka hōʻeha puʻuwai.

He aha ka Vitamin D Excess?

Kakaʻikahi loa ka make ʻana o ka Vitamin D. ʻO ka hoʻolilo ʻana i ka manawa nui i ka lā ʻaʻole ia e hoʻopōʻino iā ʻoe. ʻO ka hopena nui o ka ʻawaʻawa hypercalcemiaHe kūlana ia e ka nui o ka calcium i loko o ke koko.

ʻO nā hōʻailona e pili ana i ke poʻo, ka nausea, ka pau ʻana o ka ʻai, ke kaumaha o ke kaumaha, ka luhi, ka pōʻino o ka puʻuwai a me ka puʻuwai, ke koko kiʻekiʻe, a me nā anomalies fetal. Paipai ʻia nā mākua ʻaʻole e ʻoi aku ma mua o ka palena kiʻekiʻe o kā lākou lawe ʻana i ka huaora D o 4000 IU i kēlā me kēia lā.

ʻO nā mea kiʻekiʻe mai ka 40,000-100,000 IU (1,000-2,500 mcg) i kēlā me kēia lā hiki ke hōʻeha i nā hōʻailona ʻona i nā pākeke ke lawe ʻia i kēlā me kēia lā no hoʻokahi mahina a ʻelua paha. E hoʻomanaʻo, hiki i ka haʻahaʻa haʻahaʻa ke hōʻeha i nā keiki liʻiliʻi.

He aha nā pōmaikaʻi o nā mea hoʻohui Vitamin D?

No ka poʻe e hoʻolimalima liʻiliʻi i ka lā a ʻaʻole ʻai i ka iʻa aila a i ʻole ka ate, hiki i nā mea hoʻohui huaʻai D ke kōkua nui. ʻO ka lawe mau ʻana i nā mea hoʻopihapiha hiki ke hōʻemi i ka pilikia o ka maʻi hanu.

Vitamin E

he antioxidant mana Vitamin Epale i nā pūnaewele mai ka wā kahiko a me ka pōʻino e nā radical manuahi.

Nā ʻano o ka Vitamin E

ʻO ka Vitamin E he ʻohana o ʻewalu mau antioxidants like ʻole a ua māhele ʻia i ʻelua pūʻulu:

Tocopherols: Alpha-tocopherol, beta-tocopherol, gamma-tocopherol a me delta-tocopherol.

Tococryenols: Alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol a me delta-tocotrienol.

ʻO Alpha-tocopherol ka ʻano maʻamau o ka huaora E. Aia kēia ma kahi o 90% o ka huaora E.

Ke kuleana a me ka hana o ka Vitamin E

ʻO ka hana nui o ka huaora E ʻo ia ke hana ma ke ʻano he antioxidant, pale i ke koʻikoʻi oxidative a me ka pale ʻana i nā waikawa momona i loko o nā membrane cell mai nā radical manuahi. ʻO kēia mau waiwai antioxidant e komo pū me ka huaora C, ka huaora B3, a me ka selenium hoʻonui ʻia me nā meaʻai ʻē aʻe. I ka nui o ka nui, hoʻemi ka huaora E i ka hiki ke hoʻopaʻa koko.

He aha nā kumu meaʻai Vitamin E?

ʻO nā kumu meaʻai momona loa o ka huaora E kekahi mau aila meaʻai, nā hua a me nā nati. avocadoʻO ka iʻa ʻaila a me ka ʻaila iʻa kekahi mau kumu waiwai ʻē aʻe.

ʻO ka nui i manaʻo ʻia no ka Vitamin E

Hōʻike ka papa ma lalo i ka lawe ʻana i ka huaora E a me ka palena o luna. Ua lawa nā waiwai i kaha ʻia me ka asterisk no ka mea ʻaʻohe waiwai RDI no nā pēpē.

 He aha ka Vitamin E Deficiency?

ʻAʻole loaʻa ka nele o ka Vitamin E i nā kānaka olakino. Loaʻa pinepine ia i nā maʻi e hoʻopilikia i ka lawe ʻana o ka momona a i ʻole ka huaora E mai ka meaʻai, e like me ka cystic fibrosis a me ka maʻi ate.

ʻO nā hōʻailona o ka nele o ka huaora E, ʻo ia ka nāwaliwali o ka ʻiʻo, ka paʻakikī i ka hele ʻana, ka haʻalulu, nā pilikia o ka ʻike, nāwaliwali o ka hana immune, a me ka lethargy.

ʻO ka hemahema koʻikoʻi a lōʻihi e hiki ke hoʻoulu i ka anemia, ka maʻi puʻuwai, nā pilikia neurological koʻikoʻi, ka makapō, ka dementia, nā reflexes nāwaliwali, a me ka hiki ʻole ke hoʻomalu piha i nā neʻe o ke kino.

He aha ka Vitamin E Toxicity?

He paʻakikī ka loaʻa ʻana o ka overdose o ka vitamin E mai nā kumu meaʻai maoli. Ua hōʻike ʻia nā hihia o ka ʻawaʻawa ma hope o ka lawe ʻana o nā kānaka i nā mea hoʻohui kiʻekiʻe loa. Eia nō naʻe, ke hoʻohālikelike ʻia me nā huaora A a me D, ʻike ʻia ka overdose o ka huaora E he mea pōʻino ʻole.

Hiki iā ia ke hoʻokahe koko, kūʻē i ka hopena o ka huaora K a hoʻoulu i ke koko nui. No laila, ʻaʻole pono ka poʻe e lawe i nā lāʻau hoʻokahe koko i ka nui o ka huaora E.

Eia kekahi, ma nā koina kiʻekiʻe ma luna o 1000mg i kēlā me kēia lā, loaʻa paha i ka huaora E nā hopena prooxidant. ʻO ia hoʻi, hiki ke hoʻoulu i ke koʻikoʻi oxidative, e hana ana i ke kū'ē i kahi antioxidant.

Nā Pōmaikaʻi a me nā pilikia o ka lawe ʻana i ka Vitamin E kiʻekiʻe a i ʻole nā ​​mea hoʻohui

ʻO ka Vitamin E mai ka nui o nā meaʻai a i ʻole nā ​​​​mea hoʻohui e hāʻawi i nā pono he nui. ʻO kekahi ʻano o ka huaora E, gamma-tocopherol, hiki ke hoʻonui i ke koko ma o ka hoʻonui ʻana i ka hoʻonui ʻana o nā kīʻaha koko, hiki ke hoʻohaʻahaʻa i ke koko a me ka pilikia o ka maʻi puʻuwai.

Loaʻa i nā mea hoʻohui Gamma-tocopherol kahi hopena hoʻokahe koko a me ka hoʻohaʻahaʻa ʻana i nā pae "kino" LDL cholesterol. ʻO ka mea ʻē aʻe, hōʻike ʻia nā haʻawina ʻē aʻe e hiki ke hōʻeha ʻia nā mea hoʻohui vitamin E kiʻekiʻe inā ʻaʻole lākou e hōʻike i nā hōʻailona o ka ʻona.

No ka laʻana, hōʻike nā haʻawina nānā ʻana i ka lawe ʻana i nā mea hoʻohui huaʻai E pili i ka piʻi nui o ka maʻi prostate a me ka make mai nā kumu āpau.

Ma muli o nā hopena maikaʻi ʻole o nā mea hoʻohui vitamin E, ʻaʻole hiki ke ʻōlelo ʻia i kēia manawa. Pono nā haʻawina kiʻekiʻe ma mua o ka hiki ke huki ʻia nā hopena paʻa e pili ana i ka palekana lōʻihi o kēia mau mea hoʻohui.

Vitamin K

ka huaora K He kuleana koʻikoʻi ia i ka coagulation koko. Inā ʻaʻole ia, ʻo ka hopena o ke koko ka hopena i ka make.

He aha nā ʻano o ka Vitamin K?

ʻO ka Vitamin K he pūʻulu o nā pūhui momona-soluble i māhele ʻia i ʻelua mau pūʻulu nui.

Vitamin K1(phylloquinone): Loaʻa i nā meaʻai i loaʻa i nā mea kanu, ʻo phylloquinone ke ʻano nui o ka huaora K i ka meaʻai.

Vitamin K2 (menaquinone): Loaʻa kēia ʻano huaora K i nā meaʻai o nā holoholona a me nā huahana soy fermented. Huaola K2 Hoʻopuka pū ʻia ia e ka maʻi bacteria o ka ʻōpū i loko o ke kolo.

Eia kekahi, aia ma kahi o ʻekolu mau ʻano synthetic o ka huaora K3. Ua ʻike ʻia kēia mau mea he vitamina K3 (menadione), vitamina K4 (menadiol diacetate) a me ka vitamina K5.

Ke kuleana a me ka hana o ka Vitamin K

He kuleana koʻikoʻi ka Vitamin K i ka coagulation koko. Akā he mau hana ʻē aʻe ka vitamina K, me ka hoʻoikaika ʻana i ke olakino o ka iwi a me ka pale ʻana i ka calcification o nā kīʻaha koko, hiki ke hōʻemi i ka hopena o ka maʻi puʻuwai.

He aha nā kumu meaʻai Vitamin K?

ʻO nā kumu meaʻai maikaʻi loa o ka huaora K1 (phylloquinone) he mau lau lau ʻōmaʻomaʻo, ʻoiai ʻo ka huaora K2 (menaquinone) ka nui o nā meaʻai holoholona a me nā huahana soy fermented.

ʻAʻole like me ka phylloquinone, loaʻa ka menaquinone i nā mea liʻiliʻi i loko o kekahi mau meaʻai momona momona e like me nā yolks hua manu, pata, a me ke ake.

ʻO ka nui i manaʻo ʻia no ka Vitamin K

Hōʻike ka papa ma lalo i nā waiwai intake (AI) kūpono no ka vitamina K. Ua like ʻo AI me ka RDI, ʻo ka pae intake i kēlā me kēia lā i manaʻo ʻia e hoʻokō i nā pono o 97.5% o nā kānaka, akā ma muli o nā hōʻike nāwaliwali ma mua o ka RDI.

He aha ka nele o ka Vitamin K?

ʻAʻole like me nā huaora A a me D, ʻaʻole mālama ʻia ka huaora K i ka nui o ke kino. No laila, ʻo ka meaʻai nele i ka vitamina K hiki ke hana i nā kūlana pilikia.

ʻO ka poʻe ʻaʻole hiki ke hoʻoheheʻe maikaʻi a me ka poʻe me nā pilikia o ka hoʻomoʻo ʻana i ka momona, ʻoi aku ka nui o ka pilikia o ka hoʻomohala ʻana i kahi hemahema o ka vitamina K. ʻO kēia, maʻi celiacʻo ia hoʻi ka poʻe i loaʻa i ka maʻi ʻeha a me ka cystic fibrosis.

Hiki i ka hoʻohana ʻana i nā lāʻau lapaʻau ākea ākea ke hoʻonui i ka hemahema a me nā ʻano kiʻekiʻe loa o ka huaora A, e hōʻemi ana i ka absorption vitamin K. Hiki nō hoʻi i nā ʻāpana mega o ka huaora E ke kūʻē i nā hopena o ka huaʻa K ma ke koko koko.

Me ka ʻole o ka huaora K, ʻaʻole e ʻā ke koko, a hiki i kahi ʻeha liʻiliʻi ke hoʻokahe koko ʻole. ʻO ka mea pōmaikaʻi, he kakaikahi ka nele o ka huaora K, no ka mea, he mea liʻiliʻi wale nō ka pono o ke kino e hoʻopaʻa i ke koko. Hoʻopili pū ʻia nā pae haʻahaʻa o ka vitamina K i ka emi ʻana o ka iwi iwi a me ka piʻi ʻana o ka haʻihaʻi o nā wahine.

He aha ka Vitamin K Toxicity?

'ē aʻe nā huaʻa momonaʻAʻole ʻike ʻia nā hōʻailona ʻona o nā ʻano kūlohelohe o ka vitamina K. ʻO ka hopena, ʻaʻole i hiki i nā ʻepekema ke hoʻokumu i kahi pae kiʻekiʻe e ʻae ʻia no ka vitamina K. Pono nā haʻawina hou aku.

I ka hoʻokaʻawale ʻana, hiki ke loaʻa kekahi mau hopena maikaʻi ʻole ke ʻai ʻia i ka nui o ka vitamina K i kapa ʻia ʻo menadione a i ʻole ka huaora K3.

Nā pōmaikaʻi o nā mea hoʻohui Vitamin K

Kakaʻikahi nā haʻawina hoʻomalu i nā kānaka Pākuʻi Vitamin Knana i ka hopena o I loko o kēia mau haʻawina, ua hoʻoholo ʻia ʻo nā mea hoʻohui huaora K - ka huaora K1 a me ka huaora K2 - hiki ke hōʻemi i ka nalowale o ka iwi a me ka pilikia o ka haki ʻana o ka iwi. Eia kekahi, ʻo ka lawe ʻana i ka 45-90mg o nā mea hoʻohui huaʻai K2 i kēlā me kēia lā i hoʻomaikaʻi i ke ola o nā mea maʻi me ka maʻi ʻaʻai.

Hōʻike nā haʻawina nānā e hiki i ka lawe nui ʻana i ka huaora K2 ke hōʻemi i ka pilikia o ka maʻi puʻuwai. Eia naʻe, ua kaupalena nā hōʻike mai nā haʻawina hoʻomalu. ʻO ka mea hope loa, ua hui pū ʻia nā mea hoʻohui huaʻai K0.5 i lawe ʻia ma 1 mg i kēlā me kēia lā no ʻekolu mau makahiki me nā kāne ʻelemakule. pale ʻana i ka insulinlohi i ka hoʻomohala ʻana o ka lāʻau lapaʻau i hoʻohālikelike ʻia me ka placebo. ʻAʻohe ʻokoʻa nui i ʻike ʻia i nā wahine.

Ma ka hopena;

hikiwawe i ka momona ʻEhā mau huaora nui: ʻO nā huaora A, D, E a me K. He mea nui kēia no ke olakino a he hopena koʻikoʻi ko ke kino. Koe ka huaora D, loaʻa ka hapa nui o ia mea i loko o nā nati, nā ʻanoʻano, nā mea kanu, nā iʻa a me nā hua manu, a hiki iā ʻoe ke loaʻa ka hapa nui o ia mea mai ka ʻai ʻana i ka meaʻai kaulike.

Nui kēia mau huaora i nā meaʻai momona, a hiki ke hoʻonui ʻia ko lākou absorption ma ka hoʻohui ʻana i ka momona i nā meaʻai. ʻOiai ʻaʻole pono ʻoe e lawe i nā mea hoʻohui vitamina A, E, a me K, he mea nui loa ka lawe ʻana i nā mea hoʻohui huaʻai D.