Koj yeej tau hnov txog vitamin K lawm, puas yog? Tab sis feem ntau cov neeg tsuas paub txog vitamin K1 xwb. Tab sis koj puas paub tias muaj lwm hom hu ua vitamin K2, uas tseem ceeb heev rau peb lub cev, tshwj xeeb tshaj yog peb lub plawv thiab pob txha? Txawm hais tias peb tsis tham txog nws ntau zaus, nws yog ib qho khoom noj khoom haus tseem ceeb rau peb txoj kev noj qab haus huv. Yog li, hnub no, cia peb tham txog cov khoom noj khoom haus zais cia no.
Vitamin K1 thiab K2 - Qhov txawv ntawm ob qho no yog dab tsi?
Hais yooj yim xwb, vitamin K yog ib hom vitamin uas yaj hauv roj thiab tseem ceeb rau peb lub cev. Muaj ob hom tseem ceeb.
- Vitamin K1 (phylloquinone): Qhov no pom muaj nyob rau hauv cov khoom noj cog xws li cov zaub ntsuab nplooj, xws li spinach thiab kale. Lub luag haujlwm tseem ceeb ntawm vitamin K1 yog los pab kom cov ntshav txhaws . Qhov no txhais tau tias nws pab tiv thaiv kom tsis txhob los ntshav thaum koj raug txiav.
- Vitamin K2 ((menaquinone)): Peb tau txais qhov no feem ntau los ntawm cov khoom noj tsiaj (xws li mis nyuj, cheese, qe, nqaij) thiab cov khoom noj fermented . Cov kab mob zoo hauv peb txoj hnyuv kuj tuaj yeem ua tau me ntsis ntawm vitamin K2. Tab sis nws tsis txaus rau peb cov kev xav tau. Yog li ntawd, nws yog ib qho tseem ceeb kom tau txais nws los ntawm cov khoom noj uas peb noj.
Feem ntau cov neeg tau txais 90% ntawm lawv cov zaub mov los ntawm vitamin K1. Tab sis kev tshawb fawb tshiab qhia tau hais tias vitamin K2 muaj ntau yam txiaj ntsig tshwj xeeb ntxiv rau K1.
Vim li cas vitamin K2 thiaj tseem ceeb rau peb lub cev?
Ntxiv rau kev pab kom cov ntshav khov, vitamin K2 ua ntau yam haujlwm tseem ceeb hauv peb lub cev.
Rau lub plawv noj qab nyob zoo
Qhov no yog ib qho ntawm cov khoom zoo kawg thiab tseem ceeb tshaj plaws ntawm vitamin K2. Cov calcium hauv peb lub cev yog qhov tseem ceeb rau cov pob txha. Tab sis cov calcium no qee zaum tuaj yeem tso rau hauv phab ntsa ntawm peb cov hlab ntsha, uas yog, qhov chaw uas cov ntshav ntws. Xav txog nws zoo li limescale hauv cov kav dej. Thaum calcium raug tso rau hauv cov hlab ntsha li no, lawv tawv thiab poob lawv qhov kev ywj pheej . Qhov no ua rau muaj kev pheej hmoo ntawm kev mob hnyav xws li kab mob plawv thiab mob stroke.
Nov yog qhov uas vitamin K2 los txog. Vitamin K2 ua haujlwm zoo li tub ceev xwm khiav tsheb . Nws qhia cov calcium hauv koj lub cev, "Okay, koj yuav tsum tsis txhob mus thiab tso nws rau hauv koj cov hlab ntsha, koj yuav tsum mus ncaj qha rau koj cov pob txha."
Ua li no, vitamin K2 pab kom cov hlab ntsha huv thiab yoog tau. Qee qhov kev tshawb fawb tau qhia tias rau txhua 10 micrograms ntawm vitamin K2 noj ib hnub, qhov kev pheej hmoo ntawm kev tuag los ntawm kab mob plawv raug txo los ntawm 9%.
Rau lub cev pob txha muaj zog
Peb txhua tus paub tias peb xav tau calcium los tsim peb cov pob txha. Tab sis cov calcium uas peb tau txais los ntawm cov khoom noj tsis yog tsuas yog mus thiab lo rau peb cov pob txha xwb. Muaj ntau cov protein hauv peb lub cev uas pab nrog qhov ntawd. Vitamin K2 ua kom cov protein no ua haujlwm, zoo li tig lub khawm.
Hais yooj yim xwb, calcium zoo li cov cement uas ua rau peb cov pob txha. Tab sis cov 'gum' uas pab kom cov cement ntawd tuav ua ke yog vitamin K2.
Kev tshawb fawb pom tau tias kev tau txais cov vitamin K2 txaus tuaj yeem ua rau cov pob txha ceev thiab txo qhov kev pheej hmoo ntawm kev tawg thaum koj laus.
Puas muaj cov khoom tiv thaiv kab mob cancer?
Qhov no tseem tab tom raug tshawb nrhiav. Txawm li cas los xij, qee qhov kev tshawb fawb tau qhia tias vitamin K2 tej zaum yuav muaj peev xwm tswj lossis tiv thaiv kev loj hlob ntawm cov hlwb qog noj ntshav. Nws tau pom qee qhov txiaj ntsig zoo, tshwj xeeb tshaj yog nyob rau hauv cov ntaub ntawv ntawm mob qog noj ntshav siab thiab prostate . Txawm li cas los xij, qhov no tseem tsis tau lees paub, yog li ntawd xav tau kev tshawb fawb ntxiv.
Cov khoom noj twg muaj vitamin K2 ntau tshaj?
Feem ntau ntawm peb tau txais vitamin K1 txaus vim peb noj zaub ntsuab thiab taum pauv. Tab sis peb tsis tau them sai sai rau cov khoom noj uas muaj vitamin K2. Nov yog qee cov khoom noj uas muaj vitamin K2 ntau.
| Hom zaub mov | Kev piav qhia thiab Tus Nqi Vitamin K2 |
|---|---|
| Natto | Nov yog ib lub tais zaub mov Nyiv Pooj ua los ntawm cov taum pauv fermented. Nws muaj cov vitamin K2 ntau tshaj plaws, nrog rau kwv yees li 150 micrograms ib diav. |
| Ntses ntses | Ib qho ntawm cov khoom zoo tshaj plaws ntawm K2 ntawm cov ntses, nrog rau kwv yees li 63 micrograms ib 100 grams. |
| Cheese | Cov cheese xws li Munster (50 micrograms), Camembert (34 micrograms), Edam thiab old Gouda (32 micrograms) muaj K2 ntau heev. Txawm li cas los xij, hauv cov cheeseNws muaj cov rog thiab calories ntau, yog li nws tseem ceeb heev uas yuav tsum noj kom tsawg. |
| Siab nyuj | Nws kuj tseem nplua nuj nyob rau hauv vitamin A, hlau, thiab vitamin K2. Muaj ntau tshaj 11 micrograms ib 100 grams. |
| Qaib | Nws muaj vitamin K2 ntau dua 5-10 npaug ntau dua li nqaij nyuj lossis nqaij npuas, kwv yees li 10 micrograms ib 100 grams. |
| Butter | Ib diav roj butter muaj li ntawm 2.1 micrograms. Tab sis nws kuj muaj calories thiab rog ntau, yog li siv tsawg tsawg xwb. |
| Qe qe | Ib lub qe qe muaj li ntawm 67-192 micrograms. Qhov no txawv ntau heev nyob ntawm seb tus qaib noj zaub mov li cas. |
Kuv puas yuav tsum noj cov tshuaj vitamin K ntxiv?
Qhov no yog ib lo lus nug tseem ceeb heev. Feem ntau, nws yog qhov zoo tshaj plaws kom tau txais cov as-ham uas peb xav tau los ntawm kev noj zaub mov kom sib npaug. Vitamin K los ntawm cov zaub mov raug lub cev nqus tau zoo dua.
Tsis txhob pib noj cov tshuaj vitamin no yam tsis tau nrog koj tus kws kho mob tham.
Tshwj xeeb tshaj yog tias koj noj cov tshuaj ua kom cov ntshav nyias xws li Warfarin, kev noj vitamin K ntau dhau tuaj yeem cuam tshuam rau qhov ua tau zoo ntawm cov tshuaj ntawd. Yog li ntawd, tsuas yog koj tus kws kho mob thiaj li txiav txim siab tau tias koj puas muaj qhov tsis txaus vitamin K thiab xav tau kev pab ntxiv.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Muaj ob hom vitamin K tseem ceeb. K1 (los ntawm cov nroj tsuag) yog qhov tseem ceeb rau kev txhaws ntshav, thiab K2 (los ntawm tsiaj thiab cov khoom noj fermented) yog qhov tseem ceeb rau lub plawv thiab pob txha.
- Vitamin K2 tiv thaiv cov calcium uas tso rau hauv cov hlab ntsha thiab tiv thaiv kev noj qab haus huv ntawm lub plawv.
- Vitamin K2 kuj tseem pab txhawb cov pob txha kom muaj zog los ntawm kev pab calcium khi rau cov pob txha.
- Koj tuaj yeem tau txais vitamin K2 los ntawm cov khoom noj xws li cheese, qe qe, nqaij qaib, thiab siab.
- Nco ntsoov noj cov khoom noj uas muaj roj thiab calories ntau, xws li cheese thiab butter, kom tsawg .
- Tsis txhob pib noj cov tshuaj vitamin ntxiv yam tsis tau kev qhia los ntawm kws kho mob. Qhov zoo tshaj plaws yog nug koj tus kws kho mob .
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