{"id":16410,"date":"2020-05-28T00:00:00","date_gmt":"2020-05-27T22:00:00","guid":{"rendered":"https:\/\/www.ecoceutics.com\/aliments-vitamina-k\/"},"modified":"2023-04-13T14:09:01","modified_gmt":"2023-04-13T12:09:01","slug":"aliments-vitamina-k","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-vitamina-k\/","title":{"rendered":"Aliments rics en vitamina K"},"content":{"rendered":"<p>En dos articles anteriors expliquem les generalitats de la vitamina K, les seves funcions en l\u2019organisme, i la utilitat que pot tenir la complementaci\u00f3 de la nostra alimentaci\u00f3 amb vitamina K. En aquest article volem compartir amb tu quins s\u00f3n els aliments rics en vitamina K, at\u00e8s que el consum adequat diari d\u2019aquesta vitamina est\u00e0 al voltant d\u20191 microgram (\u00b5g)\/kg de pes corporal.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-vitamina-k\/#aliments-rics-en-vitamina-k-les-filoquinones\" >Aliments rics en vitamina K: les&nbsp;filoquinones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-vitamina-k\/#aliments-rics-en-vitamina-k-les-menaquinones\" >Aliments rics en vitamina K: les&nbsp;menaquinones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-vitamina-k\/#es-bo-menjar-aliments-rics-en-vitamina-k\" >\u00c9s bo menjar aliments rics en vitamina K?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"aliments-rics-en-vitamina-k-les-filoquinones\"><\/span>Aliments rics en vitamina K: les&nbsp;filoquinones<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Com expliquem en aquest article sobre <a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/perque-serveix-la-vitamina-k\/\">la vitamina K<\/a> hi ha dues grans fam\u00edlies de mol\u00e8cules de vitamina K, les filoquinones i les menaquinones. Les filoquinones o vitamines K1 s\u00f3n la forma de vitamina K m\u00e9s comuna en la nostra dieta, ja que s\u00f3n gaireb\u00e9 el 60% de tota la vitamina K que ingerim. Les filoquinones s\u00f3n molt comunes en les plantes de fulla verda perqu\u00e8 compleixen un rol fonamental en la fotos\u00edntesi, proc\u00e9s pel qual la planta obt\u00e9 la seva energia. El contingut de vitamines K1 en els aliments podria classificar-se d\u2019aquesta manera:<\/p>\n<ul>\n<li>Aliments rics en vitamina&nbsp;K1&nbsp;(m\u00e9s de&nbsp;40\u00b5g&nbsp;per 100 g d\u2019aliment): col, br\u00f2coli, enciam rom\u00e0, remolatxa, julivert, esp\u00e0rrec, cabdell, nap verd, espinacs, col arrissada, col llombarda, cols de Brussel\u00b7les, prunes seques, pinyons, kiwis.<\/li>\n<li>Aliments amb contingut mitj\u00e0 en vitamina&nbsp;K1&nbsp;(entre 5-40\u00b5g&nbsp;per 100 g d\u2019aliment): mantega,&nbsp;enciam iceberg, tom\u00e0quet, pebrots, pastanaga, coliflor, mongetes, carxofes, porros, api, cogombre, anacards, figues, avellanes, etc.<\/li>\n<li>Aliments amb contingut baix en vitamina&nbsp;K1&nbsp;(menys de&nbsp;5\u00b5&nbsp;per 100 g d\u2019aliment): fruites en general, carns magres, cereals, pastes, xampinyons, cebes, llenties, blat de moro, patates, cigrons, alberg\u00ednies, carabass\u00f3, etc.<\/li>\n<\/ul>\n<p>Pots trobar la informaci\u00f3 m\u00e9s completa en la web <a href=\"https:\/\/anticoagulado.info\/2014\/02\/18\/tabla-de-alimentos-y-contenido-en-vitamina-k-para-pacientes-anticoagulados-sintrom-aldocumar\">https:\/\/anticoagulado.info\/2014\/02\/18\/tabla-de-alimentos-y-contenido-en-vitamina-k-para-pacientes-anticoagulados-sintrom-aldocumar<\/a>.&nbsp; Com m\u00e9s verd la fulla m\u00e9s vitamina K t\u00e9, per la qual cosa els espinacs tenen m\u00e9s vitamina K que l\u2019enciam iceberg. Els olis tamb\u00e9 s\u00f3n rics en vitamina K, sobretot el d\u2019oliva o soia, per\u00f2 a causa del poc que consumim nom\u00e9s t\u00e9 un impacte mitj\u00e0 a baix en el nostre consum total de vitamina K. Com la vitamina K \u00e9s molt lipof\u00edlica, \u00e9s a dir, es dissol i transporta b\u00e9 en olis, afegir oli als aliments amb vitamina K afavoreix la seva absorci\u00f3. Podr\u00edem pensar llavors que oli d\u2019oliva a l\u2019amanida no seria tant un plaer sin\u00f3 una estrat\u00e8gia de salut.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"aliments-rics-en-vitamina-k-les-menaquinones\"><\/span>Aliments rics en vitamina K: les&nbsp;menaquinones<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Els aliments rics en&nbsp;menaquinones&nbsp;es troben en productes fermentats per bacteris o en certs derivats animals. Els productes fermentats s\u00f3n rics sobretot en&nbsp;menaquinona-7 a 14 a causa del metabolisme bacteri\u00e0 involucrat en la producci\u00f3 de vitamina K. Els productes animals, en canvi, s\u00f3n rics en&nbsp;menaquinona-4 a causa de la suplementaci\u00f3 dels farratges amb una varietat de vitamina K que els animals&nbsp;metabolitzen&nbsp;a&nbsp;menaquinona-4.<\/p>\n<p>Entre els aliments rics en vitamina K-menaquinones&nbsp;trobem:<\/p>\n<ul>\n<li>El&nbsp;natto, un aliment d\u2019origen japon\u00e8s. S\u2019obt\u00e9 en fermentar la llavor de soia i \u00e9s un dels aliments m\u00e9s rics en&nbsp;menaquinona-7, gaireb\u00e9&nbsp;1000\u00b5g&nbsp;per 100 grams de&nbsp;natto.<\/li>\n<li>El formatge. Per norma general els formatges durs tenen m\u00e9s que els formatges tous (entre 40-50 \u00b5g de vitamina K per 100 grams de formatge).<\/li>\n<li>El&nbsp;xucrut&nbsp;o&nbsp;sauerkraut. \u00c9s dif\u00edcil donar una xifra per al&nbsp;xucrut&nbsp;a causa de la variabilitat deguda als ingredients de partida i la variaci\u00f3 en els processos, per\u00f2 est\u00e0 al voltant de 0,5-1,5 \u00b5g cada 100 grams de&nbsp;xucrut.<\/li>\n<li>Productes porcins i aviaris. Sobretot els \u00f2rgans interns i derivats com les salsitxes o el salami, aix\u00ed com els ous i les carns menys magres. La quantitat varia segons l\u2019esp\u00e8cie i la nutrici\u00f3 de l\u2019animal (millor pastura que penso).<\/li>\n<\/ul>\n<p>Pel fet que les&nbsp;menaquinones&nbsp;estan en pocs aliments, i no les consumim tant&nbsp;amb&nbsp;les&nbsp;filoquinones, no coneixem tant el seu rol en la nostra alimentaci\u00f3 i metabolisme. Per\u00f2 estan sent estudiades, i el consum d\u2019aliments amb&nbsp;menaquinones&nbsp;sembla tenir una influ\u00e8ncia positiva en la salut \u00f2ssia i cardiovascular.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"es-bo-menjar-aliments-rics-en-vitamina-k\"><\/span>\u00c9s bo menjar aliments rics en vitamina K?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Clar que s\u00ed!\u2026 encara que en alguns casos cal anar amb compte. Aquests aliments poden pujar els nivells de vitamina K en el cos, amb el que alteren l\u2019equilibri de medicaments del grup dels anticoagulants antagonistes de la vitamina K. Si prens aquests medicaments (Sintrom\u00ae&nbsp;o&nbsp;Aldocumar\u00ae) \u00e9s important que controlis les quantitats que consumeixes d\u2019aquests aliments. \u00c9s preferible descartar el consum d\u2019aliments amb alt contingut de vitamina K i regularitzar el consum d\u2019aliments amb contingut mitj\u00e0 o baix com l\u2019enciam, els llegums, els olis, o la fruita seca.<\/p>\n<p>La regularitat \u00e9s important: no \u00e9s bo prendre grans quantitats una setmana i deixar de prendre\u2019ls en una altra, ja que la coagulaci\u00f3 en el teu organisme pot veure\u2019s afectada, i es veur\u00e0 en les anal\u00edtiques de control. Controlant la ingesta de vitamina K facilitar\u00e0s la cerca de la dosi adequada de medicaci\u00f3 anticoagulant per a tu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En dos articles anteriors expliquem les generalitats de la vitamina K, les seves funcions en l\u2019organisme, i la utilitat que pot tenir la complementaci\u00f3 de la nostra alimentaci\u00f3 amb vitamina K. En aquest article volem compartir amb tu quins s\u00f3n els aliments rics en vitamina K, at\u00e8s que el consum adequat diari d\u2019aquesta vitamina est\u00e0 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":19508,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,59],"tags":[],"class_list":["post-16410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-vitamines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Aliments m\u00e9s rics en vitamina K | farm\u00e0ciesecoceutics<\/title>\n<meta name=\"description\" content=\"La vitamina K la podem trobar en molts aliments, per\u00f2 els m\u00e9s comuns s\u00f3n els de fulla verda, 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