Ua lohe maoli ʻoe i ka wikamina K, ʻeā? Akā ʻo ka hapa nui o ka poʻe e ʻike wale ana i ka wikamina K1. Akā ua ʻike anei ʻoe aia kekahi ʻano ʻē aʻe i kapa ʻia ʻo ka wikamina K2, he mea nui loa ia no ko kākou kino, ʻoiai ko kākou puʻuwai a me nā iwi? ʻOiai ʻaʻole mākou e kamaʻilio pinepine e pili ana i ia mea, he meaʻai koʻikoʻi ia no ko kākou olakino. No laila, i kēia lā, e kamaʻilio kākou e pili ana i kēia meaʻai huna.
ʻO ka Wikamina K1 a me K2 - He aha ka ʻokoʻa ma waena o nā mea ʻelua?
I ka ʻōlelo maʻalahi, he wikamina momona-hoʻoheheʻe ʻia ka wikamina K e pono ai no ko kākou kino. ʻElua ʻano nui o ia mea.
- Wikamina K1 (phylloquinone): Loaʻa kēia i nā mea kanu e like me nā lau ʻōmaʻomaʻo lau, e like me ka spinach a me ka kale. ʻO ka hana nui o ka wikamina K1 ke kōkua i ke kāpili ʻana o ke koko . ʻO ia hoʻi, kōkua ia i ka hoʻōki ʻana i ke kahe ʻana o ke koko ke loaʻa iā ʻoe kahi ʻoki.
- ʻO ka Wikamina K2 ((menaquinone)): Loaʻa iā mākou kēia mai nā meaʻai holoholona (e like me ka waiū, ka tīhi, nā hua manu, ka ʻiʻo) a me nā meaʻai i hoʻoulu ʻia . Hiki i nā bacteria maikaʻi i loko o ko mākou ʻōpū ke hana i kahi liʻiliʻi o ka wikamina K2. Akā, ʻaʻole lawa ia no kā mākou mau pono. No laila, he mea nui e loaʻa iā ia mai nā meaʻai a mākou e ʻai ai.
Loaʻa i ka hapa nui o ka poʻe he 90% o kā lākou meaʻai mai ka wikamina K1. Akā, ua hōʻike ʻia nā noiʻi hou he nui nā pono kūikawā o ka wikamina K2 ma waho aʻe o ka K1.
No ke aha he mea nui ka wikamina K2 no ko mākou kino?
Ma waho aʻe o ke kōkua ʻana i ke kāpili ʻana o ke koko, hana ka huaora K2 i kekahi mau hana koʻikoʻi ʻē aʻe i loko o ko mākou kino.
No ka puʻuwai olakino
ʻO kēia kekahi o nā waiwai kupaianaha a koʻikoʻi loa o ka huaora K2. He mea nui ka mineral calcium i loko o ko kākou kino no nā iwi. Akā, i kekahi manawa, hiki ke waiho ʻia kēia calcium i loko o nā paia o ko kākou mau kīʻaha koko, ʻo ia hoʻi, kahi e kahe ai ke koko. E noʻonoʻo e like me ka limescale i loko o nā paipu wai. Ke waiho ʻia ka calcium i loko o nā kīʻaha koko ma kēia ʻano, paʻakikī lākou a nalowale ko lākou palupalu . Hoʻonui nui kēia i ka pilikia o ka loaʻa ʻana o nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau.
ʻO kēia kahi e komo mai ai ka wikamina K2. Hana ka wikamina K2 e like me ka mākaʻi kaʻa . Ke haʻi aku nei ia i ka calcium i loko o kou kino, "ʻAe, ʻaʻole pono ʻoe e hele a waiho i loko o kou mau kīʻaha koko, pono ʻoe e hele pololei i kou mau iwi."
Ma kēia ʻano, kōkua ka wikamina K2 i ka mālama ʻana i nā kīʻaha koko i maʻemaʻe a palupalu. Ua hōʻike kekahi mau noiʻi no kēlā me kēia 10 micrograms o ka wikamina K2 i lawe ʻia i kēlā me kēia lā, ua emi ka pilikia o ka make ʻana mai ka maʻi puʻuwai ma 9%.
No kahi ʻōnaehana iwi ikaika
Ua ʻike mākou a pau he pono mākou i ka calcium e kūkulu i ko mākou mau iwi. Akā, ʻo ka calcium a mākou e loaʻa ai mai ka meaʻai, ʻaʻole ia e hele wale a pipili i ko mākou mau iwi. Aia kekahi mau protein i loko o ko mākou kino e kōkua ana i kēlā. Hoʻāla ka Vitamin K2 i kēia mau protein, e like me ke hoʻohuli ʻana i kahi kuapo.
I ka ʻōlelo maʻalahi, ua like ka calcium me ka sima e hana ai i ko kākou mau iwi. Akā, ʻo ka 'gum' e kōkua ana i kēlā sima e paʻa pū ana, ʻo ia ka huaora K2.
Ua ʻike ʻia nā noiʻi hiki i ka loaʻa ʻana o ka lawa ʻana o ka huaora K2 ke hoʻonui i ka nui o ka iwi a hōʻemi i ka pilikia o nā haki i kou wā ʻelemakule.
Loaʻa iā ia nā waiwai anti-cancer?
Ke noiʻi ʻia nei kēia. Eia nō naʻe, ua hōʻike kekahi mau noiʻi he hiki i ka huaora K2 ke kāohi a hoʻōki paha i ka ulu ʻana o nā hunaola kanesa. Ua hōʻike ia i kekahi mau hopena maikaʻi, ʻoiai hoʻi i ka hihia o ke kanesa o ke akepaʻa a me ka prostate . Eia naʻe, ʻaʻole i hōʻoia ʻia kēia, no laila pono ka noiʻi hou aku.
He aha nā meaʻai i waiwai nui i ka wikamina K2?
Loaʻa i ka hapa nui o mākou ka lawa o ka wikamina K1 no ka mea ʻai mākou i nā mea kanu ʻōmaʻomaʻo a me nā legumes. Akā, ʻaʻole mākou e nānā nui i nā meaʻai i loaʻa ka wikamina K2. Eia kekahi mau meaʻai i waiwai i ka wikamina K2.
| ʻAno meaʻai | Ka Wehewehena a me ka Nui o ka Vitamin K2 |
|---|---|
| Natto | He meaʻai Kepanī kēia i hana ʻia mai ka soybeans i hoʻoulu ʻia. Loaʻa iā ia ka nui o ka wikamina K2, me kahi o 150 micrograms no kēlā me kēia punetēpē. |
| Pua | ʻO kekahi o nā kumu maikaʻi loa o K2 i waena o nā iʻa, me kahi 63 micrograms no 100 grams. |
| Kīhi | ʻO nā tīhi e like me Munster (50 micrograms), Camembert (34 micrograms), Edam a me Old Gouda (32 micrograms) he kiʻekiʻe loa ia i ka K2. Eia nō naʻe, i loko o nā tīhiHe kiʻekiʻe ia i nā momona saturated a me nā calorie, no laila he mea nui e ʻai maʻalahi. |
| ʻAke Pipi | He waiwai nō hoʻi ia i ka wikamina A, ka hao, a me ka wikamina K2. Aia ma mua o 11 micrograms no 100 grams. |
| Moa | He 5-10 mau manawa ka nui o ka wikamina K2 ma mua o ka pipi a puaʻa paha, ma kahi o 10 micrograms no 100 grams. |
| Pata | Aia ma kahi o 2.1 micrograms ka nui o ka pata. Akā, kiʻekiʻe nō hoʻi i nā calorie a me ka momona, no laila e hoʻohana iki. |
| Hua moa | Hiki i ka hua moa ke loaʻa ma waena o 67-192 micrograms. ʻOkoʻa loa kēia nui ma muli o ka ʻai a ka moa. |
Pono anei au e lawe i nā mea hoʻohui vitamina K?
He nīnau koʻikoʻi loa kēia. Ma keʻano laulā, ʻoi aku ka maikaʻi o ka loaʻa ʻana o nā meaolaola e pono ai mākou mai kahi papaʻai kaulike. ʻOi aku ka maikaʻi o ka hoʻopili ʻia ʻana o ka wikamina K mai ka meaʻai e ke kino.
Mai hoʻomaka e lawe i kēia ʻano mea hoʻohui huaora me ka ʻole o ke kamaʻilio ʻana me kāu kauka.
ʻOiai inā ʻoe e lawe ana i nā lāʻau hoʻokahe koko e like me Warfarin, ʻo ka lawe nui ʻana i ka wikamina K hiki ke hoʻopilikia i ka pono o kēlā mau lāʻau lapaʻau. No laila, ʻo kāu kauka wale nō ke hoʻoholo inā he nele kou i ka wikamina K a pono ʻoe i kahi mea hoʻohui.
Leka Lawe-Home
- ʻElua ʻano nui o ka wikamina K. He mea nui ka K1 (mai nā mea kanu) no ke kāpili ʻana o ke koko, a he mea nui loa ka K2 (mai nā holoholona a me nā meaʻai i hoʻoulu ʻia) no ka puʻuwai a me nā iwi.
- Kāohi ka Vitamin K2 i nā waihona calcium i loko o nā kīʻaha koko a pale i ke olakino o ka puʻuwai.
- Kōkua pū ka Vitamin K2 i ka hoʻoikaika ʻana i nā iwi ma ke kōkua ʻana i ka calcium e hoʻopaʻa i nā iwi.
- Hiki iā ʻoe ke loaʻa ka wikamina K2 mai nā meaʻai e like me ka tīhi, nā yolks hua manu, ka moa, a me ke akepaʻa.
- E hoʻomanaʻo mau e ʻai i nā meaʻai kiʻekiʻe i ka momona a me nā calorie, e like me ka tīhi a me ka pata, ma ke kaulike .
- Mai hoʻomaka i kekahi mea hoʻohui huaora me ka ʻole o ke aʻo ʻana a ke kauka. ʻOi aku ka palekana o ke nīnau ʻana i kāu kauka .
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