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Now we will discuss vitamin K.
现在我们来说说维生素K
Can you think of the main roles
你能想到维生素K
for vitamin K in the human body?
在人体内的主要作用吗?
The K is derived from the German word coagulation
这个K是从德语词"coagulation"而来
which refers to the process of blood clot formation
指的是血块形成的过程
called coagulation.
称为凝固
This is the main role for vitamin K in humans
这是维生素K对人的主要作用
and it is part of the proteins
它是伤口愈合而形成的血块
that forms clots to close off a wound.
所需的蛋白质的一部分
When vitamin K is deficient clotting is impaired.
缺乏维生素K时,血液就难以凝固
This is measured as clotting time.
维生素K的含量是通过测量血液凝固时间来衡量的
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药物
Coumadin is the most common.
香豆素就是最常见的一种
People taking blood thinners
注射血液稀释剂的人
should be cautious about using supplements
应该谨慎使用含
containing vitamin K
维生素K的补品
because these may interfere with the medication.
因为这些补品可能影响药效
Vitamin K is involved in bone metabolism
维生素K参与骨骼新陈代谢
and calcium absorption because
和钙的吸收
it aids in the re-mineralization of bones
因为它有助于骨骼的再矿化
resulting in increased bone density.
从而提高骨质密度
Vitamin K may be important
通过防止血管硬化
for prevention of heart disease
维生素K对于
by preventing the hardening of arteries.
预防心脏疾病也很重要
And furthermore vitamin K
而且维生素K能
can act like an antioxidant
像抗氧化剂那样
to prevent oxidative damage to cells
预防细胞氧化
which may reduce the risk of certain types of cancer.
从而降低某些癌症的患病几率
There are two main forms of vitamin K:
维生素K有两个主要形态:
phylloquinone and menaquinones.
叶绿醌,和甲基萘醌
Phylloquinones are the most biologically active form
叶绿醌来源于植物
of vitamin K and is found in plant sources.
是维生素K中生物活性最高的一个形态
Menaquinones account for about 10% of total vitamin K
甲基萘醌来源于动物
and are found in animal food sources.
在维生素K中约占10%
Both are used by the body.
两种都为人体所用
Adult men should consume
成年男性每天需要摄入
approximately 120 micrograms of vitamin K per day,
约为120微克的维生素K
while the recommendation for adult women
而成年女性的每日推荐摄入量
is 90 micrograms per day.
为90微克
Pregnant and lactating women under the age of 18
18岁以下孕妇和哺乳期女性
should consume 15 micrograms
每天应摄入15微克
while those older than 19
大于19岁的
who are pregnant or breast feeding
孕妇或哺乳期女性
should intake approximating 90 micrograms per day.
每天应摄入90微克
It is very rare to see deficiencies of vitamin K
即使在营养不良人群中
even in malnourished populations.
缺乏维生素K也很罕见
Here's some sources of vitamin K in foods.
这里列出了含有维生素K的食物来源
Green leafy vegetables are excellent sources of vitamin K
绿叶蔬菜是维生素K的绝佳食物来源
so you can get both vitamin K and vitamin A in one food.
所以你能吃一种食物同时补充维生素K和维生素A
In one cup of cooked spinach
一杯熟菠菜
there is 1027 micrograms of vitamin K.
含有1027微克维生素K
one cup of broccoli has 220 micrograms
一杯西兰花含有220微克
and a fourth cup of raw parsley
四分之一杯欧芹
has 246 micrograms of vitamin K.
含246微克维生素K
Other sources of vitamin k include
其他维生素K的食物来源有
liver, soy protein, egg yolks, cow's milk
肝脏,大豆蛋白,蛋黄,牛奶
and soybean, olive and canola oil.
和大豆,橄榄和菜籽油
