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Now we will discuss vitamin K.
現在我們來說說維生素K
Can you think of the main roles
你能想到維生素K
for vitamin K in the human body?
在人體內的主要作用嗎?
The K is derived from the German word coagulation
這個K是從德語詞"coagulation"而來
which refers to the process of blood clot formation
指的是血塊形成的過程
called coagulation.
稱為凝固
This is the main role for vitamin K in humans
這是維生素K對人的主要作用
and it is part of the proteins
它是傷口愈合而形成的血塊
that forms clots to close off a wound.
所需的蛋白質的一部分
When vitamin K is deficient clotting is impaired.
缺乏維生素K時,血液就難以凝固
This is measured as clotting time.
維生素K的含量是通過測量血液凝固時間來衡量的
Some people, especially the elderly,
有些人,尤其是老年人
may take medications that prevent clotting.
可能需要服用防止血液凝固的藥物
Coumadin is the most common.
香豆素就是最常見的一種
People taking blood thinners
注射血液稀釋劑的人
should be cautious about using supplements
應該謹慎使用含
containing vitamin K
維生素K的補品
because these may interfere with the medication.
因為這些補品可能影響藥效
Vitamin K is involved in bone metabolism
維生素K參與骨骼新陳代謝
and calcium absorption because
和鈣的吸收
it aids in the re-mineralization of bones
因為它有助于骨骼的再礦化
resulting in increased bone density.
從而提高骨質密度
Vitamin K may be important
通過防止血管硬化
for prevention of heart disease
維生素K對于
by preventing the hardening of arteries.
預防心臟疾病也很重要
And furthermore vitamin K
而且維生素K能
can act like an antioxidant
像抗氧化劑那樣
to prevent oxidative damage to cells
預防細胞氧化
which may reduce the risk of certain types of cancer.
從而降低某些癌癥的患病幾率
There are two main forms of vitamin K:
維生素K有兩個主要形態:
phylloquinone and menaquinones.
葉綠醌,和甲基萘醌
Phylloquinones are the most biologically active form
葉綠醌來源于植物
of vitamin K and is found in plant sources.
是維生素K中生物活性最高的一個形態
Menaquinones account for about 10% of total vitamin K
甲基萘醌來源于動物
and are found in animal food sources.
在維生素K中約占10%
Both are used by the body.
兩種都為人體所用
Adult men should consume
成年男性每天需要攝入
approximately 120 micrograms of vitamin K per day,
約為120微克的維生素K
while the recommendation for adult women
而成年女性的每日推薦攝入量
is 90 micrograms per day.
為90微克
Pregnant and lactating women under the age of 18
18歲以下孕婦和哺乳期女性
should consume 15 micrograms
每天應攝入15微克
while those older than 19
大于19歲的
who are pregnant or breast feeding
孕婦或哺乳期女性
should intake approximating 90 micrograms per day.
每天應攝入90微克
It is very rare to see deficiencies of vitamin K
即使在營養不良人群中
even in malnourished populations.
缺乏維生素K也很罕見
Here's some sources of vitamin K in foods.
這里列出了含有維生素K的食物來源
Green leafy vegetables are excellent sources of vitamin K
綠葉蔬菜是維生素K的絕佳食物來源
so you can get both vitamin K and vitamin A in one food.
所以你能吃一種食物同時補充維生素K和維生素A
In one cup of cooked spinach
一杯熟菠菜
there is 1027 micrograms of vitamin K.
含有1027微克維生素K
one cup of broccoli has 220 micrograms
一杯西蘭花含有220微克
and a fourth cup of raw parsley
四分之一杯歐芹
has 246 micrograms of vitamin K.
含246微克維生素K
Other sources of vitamin k include
其他維生素K的食物來源有
liver, soy protein, egg yolks, cow's milk
肝臟,大豆蛋白,蛋黃,牛奶
and soybean, olive and canola oil.
和大豆,橄欖和菜籽油
