{"id":7800,"date":"2022-12-12T09:33:35","date_gmt":"2022-12-12T07:33:35","guid":{"rendered":"http:\/\/doctorexpres.ro\/?p=7800"},"modified":"2022-12-12T09:33:58","modified_gmt":"2022-12-12T07:33:58","slug":"alimentele-cele-mai-bogate-in-vitamina-k","status":"publish","type":"post","link":"https:\/\/doctorexpres.ro\/index.php\/2022\/12\/12\/alimentele-cele-mai-bogate-in-vitamina-k\/","title":{"rendered":"Alimentele cele mai bogate \u00een vitamina K"},"content":{"rendered":"

Vitamina K este un nutrient important care joac\u0103 un rol vital \u00een coagularea s\u00eengelui \u0219i s\u0103n\u0103tatea oaselor \u0219i a inimii. De\u0219i deficitul de vitamina K este rar, poate afecta s\u0103n\u0103tatea \u00een timp prin: s\u00eenger\u0103ri, sl\u0103birea oaselor \u0219i cre\u0219terea riscului apari\u021biei bolilor de inim\u0103.<\/p>\n

Din acest motiv, trebuie s\u0103 v\u0103 asigura\u021bi c\u0103 ve\u021bi ob\u021bine zilnic toat\u0103 vitamina K necesar\u0103 organismului. O doz\u0103 zilnic\u0103 de 120 micrograme ar trebui s\u0103 previn\u0103 caren\u0163a de vitamin\u0103 K.<\/p>\n

Vitamina K este un grup de compu\u0219i \u00eemp\u0103r\u021bi\u021bi \u00een dou\u0103 grupe: vitamina K1 (fiblochinon\u0103) \u0219i vitamina K2 (menacinon\u0103). Vitamina K1, cea mai comun\u0103 form\u0103 de vitamina K, se g\u0103se\u0219te \u00een alimentele provenite din plante, \u00een special legume cu frunze verzi. Vitamina K2 se g\u0103se\u0219te numai \u00een alimentele de origine animal\u0103 \u0219i \u00een alimentele vegetale fermentate, cum ar fi natto (m\u00eencare tradi\u0163ional\u0103 japonez\u0103 pe baz\u0103 de soia fermentat\u0103).<\/p>\n

Pentru a ob\u021bine mai mult\u0103 vitamina K din vegetale, trebuie s\u0103 le consuma\u021bi cu gr\u0103simi sau ulei<\/a>, pentru c\u0103 vitamina K este solubil\u0103 \u00een gr\u0103simi \u0219i astfel poate fi mai bine absorbit\u0103.<\/p>\n

10 Legume bogate \u00een vitamina K<\/strong><\/p>\n

Cele mai bune surse de vitamina K1 (fiblocinon\u0103) s\u00eent legumele cu frunze verzi.<\/p>\n

1. Varz\u0103 Kale<\/a> (g\u0103tit\u0103) – 100 grame: 817 mcg (681% DZR)<\/p>\n

2. Mu\u0219tar brun (g\u0103tit) – 100 grame: 593 mcg (494% DZR)\"verde_20160412083601\"<\/p>\n

3. Mangold sau sfecl\u0103 elve\u0163ian\u0103 (crud) – 100 grame: 830 mcg (692% DZR)<\/p>\n

4. Varz\u0103 furajer\u0103 (g\u0103tit\u0103) – 100 grame: 407 mcg (339% DZR)<\/p>\n

5. Sfecl\u0103<\/a> (g\u0103tit\u0103) – 100 grame: 484 mcg (403% DZR)<\/p>\n

6. P\u0103trunjel<\/a> (proasp\u0103t) – 100 grame: 1,640 mcg (1,367% DZR)<\/p>\n

7. Spanac<\/a> (crud) – 100 grame: 483 mcg (402% DZR)<\/p>\n

8. Broccoli (g\u0103tit) – 100 grame: 141 mcg (118% DZR)<\/p>\n

9. Varz\u0103 de Bruxelles (g\u0103tit\u0103) – 100 grame: 140 mcg (117% DZR)<\/p>\n

10. Varz\u0103<\/a> (g\u0103tit\u0103) – 100 grame: 109 mcg (91% DZR)<\/p>\n

\n

10 produse din carne bogate \u00een vitamina K<\/strong><\/p>\n

1. Ficat de vit\u0103 – 100 grame: 106 mcg (88% DZR)<\/p>\n

2. Cotlet de porc – 100 grame: 69 mcg (57% DZR)<\/p>\n

3. Pui – 100 grame: 60 mcg (50% DZR)<\/p>\n

4. Pateu de ficat de g\u00eesc\u0103 – 100 grame: 369 mcg (308% DZR)<\/p>\n

5. Bacon – 100 grame: 35 mcg (29% DZR)<\/p>\n

6. Carne de vit\u0103 tocat\u0103 – 100 grame: 9,4 mcg (8% DZR)\"nutritional-composition-value-of-chicken-meat-explained\"<\/p>\n

7. Ficat de porc <\/a>– 100 grame: 7,8 mcg (7% DZR)<\/p>\n

8. Piept de ra\u0163\u0103 – 100 grame: 5,5 mcg (5% DZR)<\/p>\n

9. Rinichi de vit\u0103 – 100 grame: 5,7 mcg (5% DZR)<\/p>\n

10. Ficat de pui – 100 grame: 13 mcg (11% DZR)<\/p>\n

\n

10 lactate \u0219i ou\u0103 bogate \u00een vitamina K<\/strong><\/p>\n

1. Br\u00eenzeturi tari – 100 grame: 87 mcg (72% DZR)<\/p>\n

2. Br\u00eenzeturi <\/a>Jarlsberg – 100 grame: 80 mcg (66% DZR)<\/p>\n

3. Br\u00eenzeturi moi – 100 grame: 59 mcg (49% DZR)\"media_141053439203969200\"<\/p>\n

4. Br\u00eenz\u0103<\/a> Edam – 100 grame: 49 mcg (41% DZR)<\/p>\n

5. Br\u00eenz\u0103 albastr\u0103 – 100 grame: 36 mcg (30% DZR)<\/p>\n

6. G\u0103lbenu\u0219 de ou<\/a> – 100 grame: 34 mcg (29% DZR)<\/p>\n

7. Cedar – 100 grame: 13 mcg (11% DZR)<\/p>\n

8. Lapte integral – 100 grame: 1,3 mcg (1% DZR)<\/p>\n

9. Unt – 100 grame: 21 mcg (18% DZR)<\/p>\n

10. Fri\u015fc\u0103 – 100 grame: 9 mcg (8% DZR)<\/p>\n

\n

10 fructe bogate \u00een vitamina K<\/strong><\/p>\n

1. Prune<\/a> – 100 grame: 60 mcg (50% DZR)<\/p>\n

2. Kiwi – 100 grame: 40 mcg (34% DZR)<\/p>\n

3. Avocado<\/a> – 100 grame: 21 mcg (18% DZR)\"DSC_0684\"<\/p>\n

4. Mure – 100 grame: 20 mcg (17% DZR)<\/p>\n

5. Afine – 100 grame: 19 mcg (16% DZR)<\/p>\n

6. Rodii – 100 grame: 16 mcg (14% DZR)<\/p>\n

7. Smochine<\/a> (uscate) – 100 grame: 16 mcg (13% DZR)<\/p>\n

8. Ro\u0219ii<\/a> (uscate la soare) – 100 grame: 43 mcg (36% DZR)<\/p>\n

9. Struguri<\/a> – 100 grame: 15 mcg (12% DZR)<\/p>\n

10. Coac\u0103ze ro\u0219ii – 100 grame: 11 mcg (9% DZR)<\/p>\n

\n

10 fructe cu coaj\u0103 lemnoas\u0103 \u0219i leguminoase bogate \u00een vitamina K <\/b><\/p>\n

Unele legume \u0219i fructe cu coaj\u0103 lemnoas\u0103 asigur\u0103 cantit\u0103\u021bi importante de vitamina K1, dar, \u00een general, mai pu\u021bine dec\u00eet legumele verzi cu frunze.<\/p>\n

1. Fasole verde <\/a>(g\u0103tit\u0103) – 100 grame: 48 mcg (40% DZR)<\/p>\n

2. Maz\u0103re verd<\/a>e (g\u0103tit\u0103) – 100 grame: 26 mcg (22% DZR)\"3687\"<\/p>\n

3. Soia<\/a> (g\u0103tit\u0103) – 100 grame: 33 mcg (28% DZR)<\/p>\n

4. Fasole Mung \u00eencol\u021bit\u0103 (g\u0103tit\u0103) – 100 grame: 23 mcg (19% DZR)<\/p>\n

5. Caju – 100 grame: 34 mcg (28% DZR)<\/p>\n

6. Fasole ro\u0219ie Kidney (g\u0103tit\u0103) – 100 grame: 8,4 mcg (7% DZR)<\/p>\n

7. Alune<\/a> – 100 grame: 14 mcg (12% DZR)<\/p>\n

8. Semin\u0163e de pin<\/a> – 100 grame: 54 mcg (45% DZR)<\/p>\n

9. Nuci Pecan – 100 grame: 3,5 mcg (3% DZR)<\/p>\n

10. Nuci – 100 grame: 2,7 mcg (2% DZR)<\/p>\n

Sursa: healthline.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Vitamina K este un nutrient important care joac\u0103 un rol vital \u00een coagularea s\u00eengelui \u0219i s\u0103n\u0103tatea oaselor \u0219i a inimii.<\/p>\n","protected":false},"author":4,"featured_media":7802,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[94,95],"tags":[1107,1532,4255,11599,11600,11607,1292,11596,11603,11000,11602,11606,7930,570,577,11604,9769,11608,11609,11598,11605,510,179,874,4464,1290,9711,888,11610,496,11601,11597,492,9775,11279],"class_list":["post-7800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrienti","category-nutritie","tag-afine","tag-avocado","tag-broccoli-beneficii","tag-caju","tag-fasole-verde","tag-fiblochinona","tag-ficat","tag-filocinona","tag-fructe-vitamina-k","tag-galbenus-de-ou","tag-jarlsberg","tag-kale","tag-kiwi","tag-lapte-integral","tag-legume-verzi","tag-legume-vitamina-k","tag-mazare","tag-menacinona","tag-natto","tag-nuci-pecan","tag-pateu-de-gasca","tag-patrunjel","tag-prune","tag-rodii","tag-seminte-de-pin","tag-sfecla","tag-smochine","tag-soia","tag-soia-fermentata","tag-spanac","tag-struguri-coacaze-rosii","tag-surse-de-vitamina-k","tag-varza-de-bruxelles","tag-vitamina-k","tag-vitamina-k1"],"yoast_head":"\nAlimentele cele mai bogate \u00een vitamina K - 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