Mwamvapo za vitamini K, sichoncho? Koma anthu ambiri amadziwa za vitamini K1 yokha. Koma kodi mumadziwa kuti pali mtundu wina wotchedwa vitamini K2, womwe ndi wofunika kwambiri m'matupi athu, makamaka mtima ndi mafupa athu? Ngakhale sitilankhula za izi kawirikawiri, ndi michere yofunika kwambiri pa thanzi lathu. Chifukwa chake, lero, tiyeni tikambirane za michere yachinsinsi iyi.
Vitamini K1 ndi K2 - Kodi pali kusiyana kotani pakati pa ziwirizi?
Mwachidule, vitamini K ndi vitamini yosungunuka ndi mafuta yomwe ndi yofunika kwambiri m'thupi lathu. Pali mitundu iwiri ikuluikulu ya vitamini K.
- Vitamini K1 (phylloquinone): Izi zimapezeka muzakudya za zomera monga ndiwo zamasamba zobiriwira monga sipinachi ndi kale. Ntchito yayikulu ya vitamini K1 ndikuthandiza magazi kuundana . Izi zikutanthauza kuti zimathandiza kuletsa kutuluka magazi mukadula.
- Vitamini K2 ((menaquinone)): Timapeza izi makamaka kuchokera ku zakudya za nyama (monga mkaka, tchizi, mazira, nyama) ndi zakudya zowiritsa . Mabakiteriya abwino m'matumbo athu amathanso kupanga vitamini K2 pang'ono. Koma sikokwanira pa zosowa zathu. Chifukwa chake, ndikofunikira kuti tiipeze kuchokera ku zakudya zomwe timadya.
Anthu ambiri amapeza 90% ya zakudya zawo kuchokera ku vitamini K1. Koma kafukufuku watsopano akusonyeza kuti vitamini K2 ili ndi maubwino ambiri apadera kuwonjezera pa K1.
N’chifukwa chiyani vitamini K2 ndi yofunika kwambiri m’thupi lathu?
Kuwonjezera pa kuthandiza magazi kuundana, vitamini K2 imagwiranso ntchito zina zofunika kwambiri m'thupi lathu.
Kuti mukhale ndi mtima wabwino
Ichi ndi chimodzi mwa zinthu zodabwitsa komanso zofunika kwambiri za vitamini K2. Kashiamu yomwe ili m'thupi lathu ndi yofunika kwambiri pamafupa. Koma kashiamu iyi nthawi zina imatha kusungidwa m'makoma a mitsempha yathu yamagazi, komwe magazi amatuluka. Taganizirani ngati limescale m'mapaipi amadzi. Kashiamu ikayikidwa m'mitsempha yamagazi mwanjira iyi, imauma ndikutaya kusinthasintha kwawo . Izi zimawonjezera kwambiri chiopsezo chotenga matenda akulu monga matenda amtima ndi sitiroko.
Apa ndi pomwe vitamini K2 imagwira ntchito. Vitamini K2 imagwira ntchito ngati wapolisi woyendetsa magalimoto . Imauza calcium m'thupi lanu kuti, "Chabwino, simuyenera kupita kukaiyika m'mitsempha yanu yamagazi, muyenera kupita molunjika ku mafupa anu."
Mwanjira imeneyi, vitamini K2 imathandiza kuti mitsempha yamagazi ikhale yoyera komanso yosinthasintha. Kafukufuku wina wasonyeza kuti pa ma microgram 10 aliwonse a vitamini K2 omwe amatengedwa patsiku, chiopsezo chomwalira ndi matenda a mtima chimachepa ndi 9%.
Kuti chigoba chikhale cholimba
Tonsefe tikudziwa kuti timafunikira calcium kuti timange mafupa athu. Koma calcium yomwe timapeza kuchokera ku chakudya simangopita ndi kumamatira m'mafupa athu. Pali mapuloteni angapo m'thupi lathu omwe amathandiza pa izi. Vitamini K2 imayambitsa mapuloteni awa, monga kuyatsa switch.
Mwachidule, calcium ili ngati simenti yomwe imapanga mafupa athu. Koma 'chingamu' chomwe chimathandiza kuti simenti igwirizane ndi vitamini K2.
Kafukufuku wapeza kuti kupeza vitamini K2 yokwanira kungathandize kuwonjezera kuchuluka kwa mafupa ndikuchepetsa chiopsezo cha kusweka kwa mafupa mukakula.
Kodi ili ndi mphamvu zotsutsana ndi khansa?
Izi zikufufuzidwabe. Komabe, kafukufuku wina wasonyeza kuti vitamini K2 ikhoza kukhala ndi mphamvu zina zowongolera kapena kuletsa kukula kwa maselo a khansa. Yasonyeza zotsatira zabwino, makamaka pankhani ya khansa ya chiwindi ndi prostate . Komabe, izi sizinatsimikizidwebe, kotero kafukufuku wowonjezereka akufunika.
Ndi zakudya ziti zomwe zili ndi vitamini K2 yambiri?
Ambiri aife timapeza vitamini K1 yokwanira chifukwa timadya ndiwo zamasamba zobiriwira ndi nyemba. Koma sitisamala kwambiri zakudya zomwe zili ndi vitamini K2. Nazi zakudya zina zomwe zili ndi vitamini K2 wambiri.
| Mtundu wa chakudya | Kufotokozera ndi Kuchuluka kwa Vitamini K2 |
|---|---|
| Natto | Ichi ndi chakudya cha ku Japan chopangidwa kuchokera ku soya wowiritsa. Chili ndi vitamini K2 yambiri, yokhala ndi pafupifupi ma microgram 150 pa supuni imodzi. |
| Njoka yam'madzi | Chimodzi mwa magwero abwino kwambiri a K2 pakati pa nsomba, ndi pafupifupi ma microgram 63 pa magalamu 100. |
| Tchizi | Tchizi monga Munster (ma microgram 50), Camembert (ma microgram 34), Edam ndi old Gouda (ma microgram 32) zimakhala zambiri mu K2. Komabe, mu tchiziIli ndi mafuta ambiri okhuta komanso ma calories, choncho ndikofunikira kudya pang'ono. |
| Chiwindi cha Ng'ombe | Ilinso ndi vitamini A wochuluka, chitsulo, ndi vitamini K2. Pali ma microgram oposa 11 pa magalamu 100. |
| Nkhuku | Ili ndi vitamini K2 yochulukirapo nthawi 5-10 kuposa ng'ombe kapena nkhumba, pafupifupi ma microgram 10 pa magalamu 100. |
| Batala | Supuni imodzi ya batala ili ndi ma microgram pafupifupi 2.1. Koma ilinso ndi ma calories ndi mafuta ambiri, choncho igwiritsidwe ntchito pang'ono kwambiri. |
| Dzira la Yolk | Dzira la yolk likhoza kukhala ndi ma microgram 67-192. Kuchuluka kumeneku kumasiyana kwambiri malinga ndi zakudya za nkhuku. |
Kodi ndiyenera kumwa mankhwala owonjezera a vitamini K?
Funso ili ndi lofunika kwambiri. Kawirikawiri, ndi bwino kupeza zakudya zomwe timafunikira kuchokera muzakudya zopatsa thanzi. Vitamini K wochokera ku chakudya umayamwa bwino ndi thupi.
Musayambe kumwa mavitamini amtunduwu popanda kulankhula ndi dokotala wanu.
Makamaka ngati mukumwa mankhwala ochepetsa magazi monga Warfarin, kumwa vitamini K wambiri kungasokoneze mphamvu ya mankhwalawo. Chifukwa chake, dokotala wanu yekha ndi amene angadziwe ngati muli ndi vuto la vitamini K ndipo mukufuna mankhwala ena.
Uthenga Wopita Nawo Kunyumba
- Pali mitundu iwiri ikuluikulu ya vitamini K. K1 (yochokera ku zomera) ndi yofunika kwambiri pa kutseka magazi, ndipo K2 (yochokera ku nyama ndi zakudya zophikidwa) ndi yofunika kwambiri pa mtima ndi mafupa.
- Vitamini K2 imateteza kusungidwa kwa calcium m'mitsempha yamagazi ndipo imateteza thanzi la mtima.
- Vitamini K2 imathandizanso kulimbitsa mafupa mwa kuthandiza calcium kumangirira mafupa.
- Mungapeze vitamini K2 kuchokera muzakudya monga tchizi, mazira, nkhuku, ndi chiwindi.
- Nthawi zonse kumbukirani kudya zakudya zokhala ndi mafuta ambiri komanso zopatsa mphamvu, monga tchizi ndi batala, pang'onopang'ono .
- Musayambe kumwa mankhwala enaake a vitamini popanda uphungu wa dokotala. Ndi bwino kufunsa dokotala wanu .
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