{"id":857,"date":"2018-06-19T11:00:20","date_gmt":"2018-06-19T09:00:20","guid":{"rendered":"https:\/\/www.okusnivrt.com\/novice\/?p=857"},"modified":"2018-06-19T12:00:05","modified_gmt":"2018-06-19T10:00:05","slug":"vitamin-k-enostavno-z-zelenjavo","status":"publish","type":"post","link":"https:\/\/www.okusnivrt.com\/novice\/vitamin-k-enostavno-z-zelenjavo\/","title":{"rendered":"Vitamin K enostavno dobimo tudi z zelenjavo"},"content":{"rendered":"

\"vitaminVitamin K je izredno pomemben za na\u0161e zdravje, pri tem pa je njegova zgodba nekoliko kompleksnej\u0161a kot se zdi na prvi pogled. Navadno govorimo o vitaminu K, vendar ob pozornej\u0161em branju hitro naletimo na pravzaprav dva vitamina K – K1 in K2, ki se razlikujeta v izvoru in v strukturi.<\/p>\n

Vitamin K pomaga pri zdravju kosti in krvo\u017eilja<\/h2>\n

Vitamin K1 je kemijsko filokinon in ga dobimo z rastlinsko hrano, medtem ko vitamin K dobimo od bakterij v na\u0161em \u010drevesju in z \u017eivalsko hrano. Vitamin K2 je podobno kot vitamin K sam, kompleks ve\u010d razli\u010dnih molekul – menakinonov, ki se nekoliko razlikujejo po velikosti. Glavna oblika je MK-4. MK-4 je zelo pomemben za zdravje na\u0161ih kosti krvo\u017eilnega sistema. Vitamin K2 (MK-4) je poleg vitamina D in magnezija klju\u010den za prepre\u010devanje razvoja osteoporoze. Ob pomanjkanju magnezija, vitamina D in vitamina K2 se kalcij namesto v kosti odlaga na stene krvnih \u017eil. Vitamin K2 je tisti, ki prepre\u010duje ta proces in je klju\u010dni dejavnik pri usmerjanju in zadr\u017eevanju kalcija v kosteh. Posledi\u010dno lahko zadosten vnos vitamina K2 za 50 % zmanj\u0161a poapnenje arterij in nevarnost smrti zaradi sr\u010dno-\u017eilnih te\u017eav.<\/p>\n

Dva vitamina, ki sta v resnici eden<\/h2>\n

\u010ceprav je vitamin K2 (MK-4) zelo pomemben, ne rabimo povsem spremeniti svoje prehrane, da dobimo zadostno koli\u010dino te oblike. Raziskave na \u017eivalih so pokazale, da vse oblike vitamina K, torej tako vitamin K1, kot tudi vse oblike vitamina K2 na koncu kon\u010dajo kot MK-4. \u010ceprav ni raziskav na ljudeh, ki bi neposredno pokazala to pretvorbo, je vzorec porazdelitve med razli\u010dnih oblik vitamina K po telesu enak. Tako lahko sklepamo, da bomo v dieti, ki vsebuje veliko virov vitamina K, dobili zadostno koli\u010dino tega vitamina, ne glede na to ali gre za rastlinsko ali \u017eivalsko hrano. Ker je vitamin K topen v ma\u0161\u010dobah pa je pomembno, da tudi pri vegetarijanski hrani vklju\u010dimo dovolj ma\u0161\u010dob. Dnevna potreba po tem vitaminu je 70-120 ug za odraslega mo\u0161kega in 60-90 ug za odraslo \u017eensko.
\nPoleg omenjenih oblik lahko sicer najdemo \u0161e tako imenovan vitamin K3, ki pa je samo presnovna oblika, ki nastane v \u010drevesju ob zau\u017eitju dodatkov z vitaminom K. Tako ne rabite iskati \u017eivil, s katerimi bi dopolnili svojo prehrano \u0161e s to obliko vitamina K.<\/p>\n

Zelenjava bogata z vitaminom K<\/h2>\n

Listnata zelenjava<\/h3>\n

Listnata zelenjava je odli\u010den vir vitamina K. Pravzaprav je to tudi najbogatej\u0161i vir tega vitamina. Sem spadajo tako ohrovt kot tudi \u0161pina\u010da<\/a>, blitva<\/a> in solata<\/a>. Njihovi listi vsebujejo nekje med 260 in 530 ug vitamina K na pol sklede (125 ml) zelenjave oz. 110-300 ug na skledo (250 ml) surovih listov.<\/p>\n

Kri\u017enice<\/h3>\n

Tudi druge kri\u017enice so odli\u010den vir vitamina K. Skleda brokolija<\/a> ali brsti\u010dnega ohrovta<\/a> bo vsebovala pribli\u017eno 200 ug vitamina K. Seveda pa boste z njim vred dobili tudi \u0161tevilne druge antioksidante, minerale in prehranske vlaknine, ki bodo koristile va\u0161emu zdravju.<\/p>\n

Sadje<\/h3>\n

Vitamin K lahko v manj\u0161i koli\u010dini najdemo tudi v nekaterih vrstah sadja. Pol sklede sliv bo tako vsebovalo 50 ug, skleda borovnic<\/a> ali robid<\/a> pa 30 ug vitamina K. Nekaj malega vitamina K pa najdemo tudi v kiviju<\/a>, grozdju, ribezu<\/a>, avokadu, hru\u0161kah, melonah in marelicah.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vitamin K je izredno pomemben za na\u0161e zdravje, pri tem pa je njegova zgodba nekoliko kompleksnej\u0161a kot se zdi na prvi pogled. Navadno govorimo o vitaminu K, vendar ob pozornej\u0161em branju hitro naletimo na pravzaprav dva vitamina K – K1 in K2, ki se razlikujeta v izvoru in v strukturi. Vitamin K pomaga pri zdravju … Preberi ve\u010d Vitamin K enostavno dobimo tudi z zelenjavo<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":860,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[108],"tags":[112],"class_list":["post-857","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrava-prehrana","tag-vitamin-k"],"yoast_head":"\nVitamin K enostavno dobimo tudi z zelenjavo - Okusni vrt<\/title>\n<meta name=\"description\" content=\"Vitamin K je izredno pomemben za zdravje kosti in krvo\u017eilja. 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