Mazima ddala owulidde ku vitamiini K, nedda? Naye abantu abasinga bamanyi ku vitamiini K1 yokka. Naye okimanyi nti waliwo ekika ekirala ekiyitibwa vitamin K2, ekikulu mu ngeri etategeerekeka eri emibiri gyaffe naddala omutima gwaffe n’amagumba? Wadde tetutera kukyogerako, kiriisa kikulu nnyo eri obulamu bwaffe. Kale, leero, ka twogere ku kiriisa kino eky’ekyama.
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Vitamin K1 ne K2 - Njawulo ki eriwo wakati w’ebintu bino byombi?
Mu ngeri ennyangu, vitamiini K vitamiini etabulwa mu masavu era nga yeetaagibwa nnyo mu mibiri gyaffe. Waliwo ebika byayo ebikulu bibiri.
- Vitamiini K1 (phylloquinone): Kino kisangibwa mu mmere y’ebimera ng’enva endiirwa ezirimu ebikoola, gamba nga sipinaki ne kale. Omulimu omukulu ogwa vitamiini K1 kwe kuyamba mu kuzimba omusaayi . Kino kitegeeza nti kiyamba okulekera awo okuvaamu omusaayi ng’ofunye ekisala.
- Vitamin K2 ((menaquinone): Kino tukisinga kukifuna mu mmere y’ebisolo (nga amata, kkeeki, amagi, ennyama) n’emmere ezimbiddwa . Obuwuuka obulungi obuli mu byenda byaffe nabwo busobola okukola ekirungo kya vitamiini K2 ekitono. Naye tekimala ku byetaago byaffe. N’olwekyo kyetaagisa okugifuna mu mmere gye tulya.
Abantu abasinga ebitundu 90% ku mmere yaabwe bafuna okuva mu vitamiini K1. Wabula okunoonyereza okupya kulaga nti vitamiini K2 erina emigaso mingi egy’enjawulo ng’oggyeeko K1.
Lwaki vitamiini K2 mukulu nnyo eri omubiri gwaffe?
Ng’oggyeeko okuyamba omusaayi okuzimba, vitamiini K2 ekola emirimu emirala egiwerako emikulu ennyo mu mubiri gwaffe.
Ku lw’omutima omulamu obulungi
Kino kye kimu ku bintu ebisinga okwewuunyisa era ebikulu ebiri mu vitamiini K2. Ekyuma ekiyitibwa mineral calcium mu mubiri gwaffe kyetaagisa nnyo mu magumba. Naye kalisiyamu ono oluusi asobola okuteekebwa mu bisenge by’emisuwa gyaffe, kwe kugamba, omusaayi we gukulukuta. Kilowoozeeko nga limescale mu payipu z’amazzi. Calcium bw’ateekebwa mu misuwa mu ngeri eno, gikaluba era ne gibulwa obugonvu . Kino kyongera nnyo emikisa gy’okufuna endwadde ez’amaanyi ng’endwadde z’omutima n’okusannyalala.
Wano vitamin K2 w'ayingira Vitamin K2 akola nga omuserikale w'ebidduka . Kigamba calcium ali mu mubiri gwo nti, "Okay, tolina kugenda kumuteeka mu misuwa gyo, olina okugenda butereevu ku magumba go."
Mu ngeri eno, vitamiini K2 eyamba okukuuma emisuwa nga miyonjo era nga gikyukakyuka. Okunoonyereza okumu kulaga nti ku buli micrograms 10 eza vitamin K2 ezimira buli lunaku, obulabe bw’okufa endwadde z’omutima bukendeera ebitundu 9%.
Ku lw’enkola y’amagumba ey’amaanyi
Ffenna tukimanyi nti twetaaga kalisiyamu okuzimba amagumba gaffe. Naye kalisiyamu gwe tufuna mu mmere tamala gagenda n’anywerera ku magumba gaffe. Mu mibiri gyaffe mulimu obutoffaali obuwerako obuyamba ku ekyo. Vitamiini K2 ekola obutoffaali buno, ng’okukoleeza switch.
Mu ngeri ennyangu, kalisiyamu alinga seminti akola amagumba gaffe. Naye ‘gum’ eyamba seminti oyo okukwatagana ye vitamin K2.
Okunoonyereza kuzudde nti okufuna vitamiini K2 emala kiyinza okwongera ku bugumu bw’amagumba n’okukendeeza ku bulabe bw’okumenya amagumba ng’okaddiwa.
Kirina eddagala eriziyiza kookolo?
Kino kikyanoonyezebwa. Wabula okunoonyereza okumu kulaga nti vitamiini K2 eyinza okuba n’obusobozi obumu okufuga oba okuyimiriza okukula kw’obutoffaali bwa kookolo. Kilaze ebirungi ebimu naddala mu mbeera ya kookolo w’ekibumba n’ennywanto . Kyokka kino tekinnakakasibwa, n’olwekyo kyetaagisa okwongera okunoonyereza.
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Check Availability →Mmere ki esinga okubeera n’ekirungo kya Vitamiini K2?
Abasinga tufuna vitamiini K1 emala kubanga tulya enva endiirwa eza kiragala n’ebinyeebwa. Naye tetufaayo nnyo ku mmere erimu vitamiini K2. Kuno kwe tukugattidde emmere erimu ekirungo kya Vitamiini K2.
| Ekika ky’emmere | Ennyonnyola n’omuwendo gwa Vitamin K2 |
|---|---|
| Natto | Eno mmere ya Japan ekolebwa mu soya azimbulukuse. Kisinga kubaamu vitamiini K2, nga buli kijiiko kirimu micrograms nga 150. |
| Eel | Ekimu ku bisinga okuvaamu K2 mu byennyanja, nga buli gram 100 kirimu micrograms nga 63. |
| Cheese | Cheese nga Munster (50 micrograms), Camembert (34 micrograms), Edam ne old Gouda (32 micrograms) naddala zirimu K2 nnyingi. Wabula mu kkeekiAlimu amasavu amangi ne kalori, n’olwekyo kikulu okulya mu kigero. |
| Ekibumba ky’ennyama y’ente | Era alimu ekirungo kya Vitamiini A, ekyuma, ne vitamiini K2. Ku buli gram 100 mulimu micrograms ezisoba mu 11. |
| Enkoko | Alina vitamin K2 emirundi 5-10 okusinga ennyama y’ente oba embizzi, nga buli gram 100 micrograms nga 10. |
| Siyaagi | Ekijiiko kya butto kirimu micrograms nga 2.1. Naye era erimu kalori nnyingi n’amasavu, kale kozesa kitono nnyo. |
| Ensigo y’amagi | Ensigo y’amagi esobola okubaamu wakati wa micrograms 67-192. Omuwendo guno gwawukana nnyo okusinziira ku mmere enkoko gy’erya. |
Nnywa eddagala eriweweeza ku vitamiini K?
Kino kibuuzo kikulu nnyo. Okutwalira awamu, kirungi okufuna ebiriisa bye twetaaga okuva mu mmere ennungi. Vitamiini K okuva mu mmere esinga okunyigibwa omubiri.
Totandika kumira bika bya vitamiini bino nga toyogedde na musawo wo.
Naddala bw’oba omira eddagala eriweweeza ku musaayi nga Warfarin, okumira ennyo vitamiini K kiyinza okutaataaganya eddagala eryo okukola obulungi. N’olwekyo, omusawo wo yekka y’asobola okuzuula oba olina obuzibu bwa vitamiini K era nga weetaaga eddagala eriweweeza ku bulwadde buno.
Obubaka Obutwala Awaka
- Waliwo ebika bya vitamiini K bibiri ebikulu.K1 (okuva mu bimera) kikulu mu kuzimba omusaayi, ate K2 (okuva mu mmere y’ebisolo n’ezimbiddwa) kikulu nnyo naddala eri omutima n’amagumba.
- Vitamiini K2 aziyiza calcium okuteekebwa mu misuwa n’okukuuma obulamu bw’omutima.
- Vitamiini K2 era ayamba okunyweza amagumba ng’ayamba kalisiyamu okusiba ku magumba.
- Osobola okufuna vitamiini K2 okuva mu mmere nga kkeeki, ensaano y’amagi, enkoko, n’ekibumba.
- Bulijjo jjukira okulya emmere erimu amasavu amangi ne kalori nnyingi, nga kkeeki ne butto, mu kigero .
- Totandika kunywa vitamiini yonna nga tolina magezi ga musawo. Kisinga bulabe okubuuza omusawo wo .
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