{"id":71072,"date":"2024-11-04T08:24:00","date_gmt":"2024-11-04T06:24:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=71072"},"modified":"2025-04-10T14:01:54","modified_gmt":"2025-04-10T12:01:54","slug":"hrana-bogata-vitaminom-k-top-20-namirnica","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=71072","title":{"rendered":"Hrana bogata VITAMINOM K, top 20 namirnica. Koliko dnevno vitamina K je potrebno?"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamin-K.jpg\" alt=\"\" class=\"wp-image-71073\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamin-K.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamin-K-382x255.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata VITAMINOM K, top 20 namirnica. Koliko dnevno vitamina K je potrebno?<\/h2>\n\n\n\n<p>Vitamin K uklju\u010duje vitamin K1, K2 i K3. Vitamin K se najvi\u0161e povezuje sa zgru\u0161avanjem krvi i zdravljem kostiju, sprje\u010dava slabljenje kostiju, \u0161tite\u0107i od prijeloma. Bitan je za zdravlje kardiovaskularnog sustava, smanjuje rizike ovapnjenja krvnih \u017eila, te smanjuje rizike nastanka arterioskleroze. Vitamin K spada u skupinu vitamina topivih u mastima.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin K i zdravlje<\/h3>\n\n\n\n<p>Vitamin K1 &#8211; je oblik koji se dobiva hranom, ima ga najvi\u0161e u zelenom lisnatom povr\u0107u. On poma\u017ee tijelu da izbjegava kalcifikata u arterijama, te poma\u017ee kostima da zadr\u017ee kalcij.<\/p>\n\n\n\n<p>Vitamin K2 &#8211; proizvodi se unutar tijela, ali unosi i hranom. Najvi\u0161e ga ima u fermentiranoj hrani poput jogurta, sira, maslaca&#8230;Vitamin K2 ima za\u0161titni u\u010dinak kardiovaskularnog sustava, te sprje\u010dava degenerativnih bolesti \u017eiv\u010danog sustava. S vitaminom A i vitaminom D poma\u017ee u sprje\u010davanju osteoporoze.<\/p>\n\n\n\n<p>Vitamin K je bitan za zgru\u0161avanje krvi, za zdravlje kostiju, ali ima i brojene druge funkcije. Vitamin K, koji je uglavnom biljnog podrijetla, vi\u0161e je bitan za procese zgru\u0161avanja krvi, dok vitamin K2 vi\u0161e utje\u010de na zdravlje kostiju.<\/p>\n\n\n\n<p>Kako bi se unosilo dovoljno vitamina K1 trebalo bi unositi dnevno najmanje 200 grama povr\u0107a, te svakodnevno jesti fermentirane namirnice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko dnevno je potrebno vitamina K?<\/h3>\n\n\n\n<p>Prosje\u010dna dnevna potreba vitaminom K nije strogo definirana, no, postoje preporuke, koje se mogu i donekle razlikovat.<\/p>\n\n\n\n<p><em>Dnevne potrebe vitamina K za odraslu osobu su oko 140 mikrograma dnevno.<\/em><\/p>\n\n\n\n<p>Dnevne potrebe vitamina K prema godinama:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dnevne potrebe: djeca 1 &#8211; 3 godine 50 mikrograma (\u03bcg)<\/li>\n\n\n\n<li>Dnevne potrebe: djeca 4 &#8211; 6 godina: 65 mikrograma (\u03bcg)<\/li>\n\n\n\n<li>Dnevne potrebe: djeca 7 &#8211; 10 godina: 90 mikrograma (\u03bcg)<\/li>\n\n\n\n<li>Dnevne potrebe: djeca 11 &#8211; 14 godina: 130 mikrograma (\u03bcg)<\/li>\n\n\n\n<li>Dnevne potrebe: djeca 15 &#8211; 17 godina: 140 mikrograma (\u03bcg)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dnevne potrebe: odrasli 18 &#8211; 59 godina: 140 mikrograma (\u03bcg)<\/li>\n\n\n\n<li>Dnevne potrebe: odrasli 60 &#8211; 74 godina: 170 mikrograma (\u03bcg)<\/li>\n\n\n\n<li>Dnevne potrebe: odrasli preko 75 godina: 140 mikrograma (\u03bcg)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin K u hrani \u2013 koje namirnice sadr\u017ee najvi\u0161e vitamina K<\/h3>\n\n\n\n<p>Vitamin K najvi\u0161e sadr\u017ei zeleno povr\u0107e poput salate, \u0161pinata, brokule, kupusa, \u0161paroga, gra\u0161ka., ali i mrkva, cvjeta\u010da.. Od vo\u0107a s vitaminom K se isti\u010du kivi i suho vo\u0107e. Vitamin K sadr\u017ee i mlijeko i mlije\u010dni proizvodi&#8230; Iznutrice, jetra de razni sporedni komadi mesa tako\u0111er imaju dobre koli\u010dine vitamina K.<\/p>\n\n\n\n<p>Namirnice koje sadr\u017ee najvi\u0161e vitamina K u pravilu su za\u010dini, odnosno namirnice koje ne unosimo u velikim koli\u010dinama, no za\u010dini su bogati brojnim vitaminima, te njihovim dodavanjem u prehranu i kombiniranjem s drugim namirnicama, mo\u017ee se obogatiti prehrana, te pove\u0107ati unos raznovrsnih nutrijenata.<\/p>\n\n\n\n<p>Hrana s puno vitamina K &#8211; za\u010dini<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bosiljak <\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?page_id=29297\">kadulja<\/a><\/li>\n\n\n\n<li>timijan<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=59655\">per\u0161in<\/a><\/li>\n\n\n\n<li>ma\u017euran<\/li>\n\n\n\n<li>origano<\/li>\n<\/ul>\n\n\n\n<p>Hrana s puno vitamina K &#8211; povr\u0107e<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kelj (<a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=kelj\">Kelj \u2013 Recepti<\/a>)<\/li>\n\n\n\n<li>zelena salata (<a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=zelena-salata\">Zelena salata \u2013 Recepti<\/a>)<\/li>\n\n\n\n<li>brokula (<a href=\"https:\/\/www.recepti.covermagazin.com\/?p=901\">Brokula \u2013 Recepti<\/a>)<\/li>\n\n\n\n<li>kupus (<a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=kupus\">Kupus \u2013 Recepti<\/a>)<\/li>\n\n\n\n<li>\u0161pinat (<a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=spinat\">\u0160pinat \u2013 Recepti<\/a>)<\/li>\n<\/ul>\n\n\n\n<p>Hrana s puno vitamina K &#8211; vo\u0107e<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kivi &#8211; <a href=\"https:\/\/covermagazin.com\/?p=70749\">KIVI kalorije \u2013 Koliko kivija dnevno i deblja li kivi?<\/a><\/li>\n\n\n\n<li>Breskva 3 &#8211; <a href=\"https:\/\/covermagazin.com\/?p=68685\">BRESKVE kalorije \u2013 Debljaju li breskve? Koliko breskvi dnevno?<\/a><\/li>\n<\/ul>\n\n\n\n<p>Mlije\u010dni proizvodi i vitamin K<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>maslac<\/li>\n\n\n\n<li>punomasni sir<\/li>\n\n\n\n<li>vrhnje za \u0161lag<\/li>\n\n\n\n<li>kiselo vrhnje<\/li>\n\n\n\n<li>mozzarella sir<\/li>\n\n\n\n<li>gr\u010dki jogurt<\/li>\n\n\n\n<li>jogurt<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata vitaminom K \u2013 tablica namirnica s vitaminom K<\/h3>\n\n\n\n<p><strong>Vitamin K1<\/strong><\/p>\n\n\n\n<p>Timijan, za\u010din 1710 mikrograma (\u03bcg) na 100 grama<br>Bosiljak, za\u010din 1710 (\u03bcg) na 100 grama<br>Kadulja, za\u010din 170 (\u03bcg) na 100 grama<br>Per\u0161in, svje\u017ei 1640 (\u03bcg) na 100 grama<br>Per\u0161in, su\u0161eni 1360 (\u03bcg) na 100 grama<br>Korijandar, li\u0161\u0107e 1360 (\u03bcg) na 100 grama<br>Origano, za\u010din 622 (\u03bcg) na 100 grama<br>Ma\u017euran 622 (\u03bcg) na 100 grama<br>Goru\u0161ica, kuhana 593 (\u03bcg) na 100 grama<br>\u0160pinat, smrznuti 541 (\u03bcg) na 100 grama<br>\u0160pinat svje\u017ei 483 (\u03bcg) na 100 grama<br>Kelj 418 (\u03bcg) na 100 grama<br>Prokulice 194 (\u03bcg) na 100 grama<br>Zelena salata 118 (\u03bcg) na 100 grama<br>Brokuli 102 (\u03bcg) na 100 grama<br>Crvena paprika, za\u010din 80,3 (\u03bcg) na 100 grama<br>Kupus 43,9 (\u03bcg) na 100 grama<br>Kivi 40,3 (\u03bcg) na 100 grama<br>Maslinovo ulje 26 (\u03bcg) na 100 grama<br>Krastavac 24 (\u03bcg) na 100 grama<br>Smokve, su\u0161ene 15,6 (\u03bcg) na 100 grama<br>Mrkva 15 (\u03bcg) na 100 grama<br>Raj\u010dica 4,2 (\u03bcg) na 100 grama<br>Breskva 3 (\u03bcg) na 100 grama<\/p>\n\n\n\n<p><strong>Vitamin K2<\/strong><\/p>\n\n\n\n<p>Pure\u0107a kobasica 36,6 (\u03bcg) na 100 grama<br>Piletina 35,7 (\u03bcg) na 100 grama<br>Kobasice 28,6 (\u03bcg) na 100 grama<br>Salama ili kobasice od junetine i govedine 27,5 (\u03bcg) na 100 grama<br>Maslac 20,9 (\u03bcg) na 100 grama<br>Sir, punomasni 9,3 (\u03bcg) na 100 grama<br>Sir, cheddar 9,3 (\u03bcg) na 100 grama<br>Vrhnje za \u0161lag 8,9 (\u03bcg) na 100 grama<br>Sir, parmezan 7,1 (\u03bcg) na 100 grama<br>Svinjska \u0161unka 5,5 (\u03bcg) na 100 grama<br>Mozzarella sir 5,4 (\u03bcg) na 100 grama<br>Kiselo vrhnje 5,2 (\u03bcg) na 100 grama<br>Junetina, meso, ple\u0107ka, nemasno meso 3,2 (\u03bcg) na 100 grama<br>Ricotta sir 3,1 (\u03bcg) na 100 grama<br>Cottage sir 1,3 (\u03bcg) na 100 grama<br>Gr\u010dki jogurt 1 (\u03bcg) na 100 grama<br>Jogurt 0,9 (\u03bcg) na 100 grama<\/p>\n\n\n\n<p>Pro\u010ditajte i:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"jhQVOpbWCr\"><a href=\"https:\/\/covermagazin.com\/?page_id=33559\">Vitamini i minerali<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Vitamini i minerali&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=33559&#038;embed=true#?secret=cmC66tCdHI#?secret=jhQVOpbWCr\" data-secret=\"jhQVOpbWCr\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"kdyh8bemUp\"><a href=\"https:\/\/covermagazin.com\/?p=26836\">Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=26836&#038;embed=true#?secret=OTHLloVyT9#?secret=kdyh8bemUp\" data-secret=\"kdyh8bemUp\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"mPoVSC4yRP\"><a href=\"https:\/\/covermagazin.com\/?page_id=26857\">Ljekovito VO\u0106E I POVR\u0106E<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Ljekovito VO\u0106E I POVR\u0106E&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=26857&#038;embed=true#?secret=qLSPvAiNKj#?secret=mPoVSC4yRP\" data-secret=\"mPoVSC4yRP\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Hrana bogata VITAMINOM K, top 20 namirnica. Koliko dnevno vitamina K je potrebno? Vitamin K uklju\u010duje vitamin K1, K2 i K3. Vitamin K se najvi\u0161e povezuje sa zgru\u0161avanjem krvi i zdravljem kostiju, sprje\u010dava slabljenje kostiju, \u0161tite\u0107i od prijeloma. Bitan je za zdravlje kardiovaskularnog sustava, smanjuje rizike ovapnjenja krvnih \u017eila, te smanjuje rizike nastanka arterioskleroze. Vitamin [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":71073,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[160],"tags":[594],"class_list":["post-71072","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamini_i_minerali","tag-nutritivna-vrijednost-hrane"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71072","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=71072"}],"version-history":[{"count":5,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71072\/revisions"}],"predecessor-version":[{"id":71456,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71072\/revisions\/71456"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/71073"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=71072"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=71072"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=71072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}