Wigeze kumva Vitamine K, sibyo? Ariko abantu benshi bazi Vitamine K1 gusa. Ariko se wari uzi ko hari ubundi bwoko bwitwa Vitamine K2, ifite akamaro kanini ku mibiri yacu, cyane cyane umutima n'amagufwa? Nubwo tutayivugaho kenshi, ni intungamubiri y'ingenzi ku buzima bwacu. None rero, uyu munsi, reka tuvuge kuri iyi ntungamubiri y'ibanga.
Vitamine K1 na K2 - Itandukaniro riri hagati y'ibyo byombi ni irihe?
Muri make, vitamine K ni vitamine ishongesha ibinure kandi ni ingenzi ku mibiri yacu. Hari ubwoko bubiri bw'ingenzi bwayo.
- Vitamine K1 (phylloquinone): Iyi vitamine iboneka mu bimera nk'imboga z'icyatsi kibisi, nka epinari na kale. Akamaro ka vitamine K1 ni ugufasha mu kuvura amaraso . Ibi bivuze ko ifasha guhagarika kuva amaraso iyo ukomeretse.
- Vitamine K2 ((menaquinone)): Ibi tubikura ahanini mu biribwa bikomoka ku nyamaswa (nk'amata, foromaje, amagi, inyama) n'ibiribwa bisembuye . Bagiteri nziza mu mara yacu zishobora no gukora vitamine K2 nke. Ariko ntabwo ihagije ku byo dukeneye. Kubwibyo, ni ngombwa kuyikura mu biribwa turya.
Abantu benshi babona 90% by'indyo yabo muri vitamine K1. Ariko ubushakashatsi bushya bwerekana ko vitamine K2 ifite ibyiza byinshi bidasanzwe usibye K1.
Kuki Vitamine K2 ari ingenzi cyane ku mubiri wacu?
Uretse gufasha kubumba amaraso, vitamine K2 ikora indi mirimo myinshi y'ingenzi mu mubiri wacu.
Kugira ngo umutima wawe ube muzima
Iyi ni imwe mu miterere itangaje kandi y'ingenzi ya vitamine K2. Inyunganiramirire ya kalisiyumu mu mubiri wacu ni ingenzi ku magufwa. Ariko iyi kalisiyumu rimwe na rimwe ishobora gushyirwa mu nkuta z'imitsi yacu y'amaraso, ni ukuvuga aho amaraso atembera. Tekereza nka limescale mu miyoboro y'amazi. Iyo kalisiyumu ishyizwe mu mitsi y'amaraso muri ubu buryo, irakomera kandi igatakaza ubushobozi bwayo bwo kwiyoroshya . Ibi byongera cyane ibyago byo kurwara indwara zikomeye nk'indwara z'umutima na stroke.
Aha niho Vitamine K2 igaragara. Vitamine K2 ikora nk'umupolisi wo mu muhanda . Ibwira kalisiyumu mu mubiri wawe iti "Sawa, ntugomba kujya kuyishyira mu mitsi y'amaraso yawe, ugomba guhita uyishyira mu magufwa yawe."
Muri ubu buryo, vitamine K2 ifasha imiyoboro y'amaraso kugira isuku kandi yoroshye kuyikoresha. Ubushakashatsi bumwe bwagaragaje ko kuri buri mikorogarama 10 za vitamine K2 ufata ku munsi, ibyago byo gupfa uzize indwara z'umutima bigabanukaho 9%.
Kugira ngo umubiri ugire urugingo rukomeye
Twese tuzi ko dukeneye kalisiyumu kugira ngo twubake amagufwa yacu. Ariko kalisiyumu tubona mu byo kurya ntijya gusa no gufata amagufwa yacu. Hari poroteyine nyinshi mu mibiri yacu zibifasha. Vitamine K2 ikora izi poroteyine, nko gucana switch.
Mu magambo make, kalisiyumu ni nk'isima igize amagufwa yacu. Ariko 'ishinya' ifasha sima gufatana ni vitamine K2.
Ubushakashatsi bwagaragaje ko kubona vitamine K2 ihagije bishobora kongera ubucucike bw'amagufwa no kugabanya ibyago byo kuvunika uko ugenda usaza.
Ese ifite ubushobozi bwo kurwanya kanseri?
Ibi biracyakorerwa ubushakashatsi. Icyakora, hari ubushakashatsi bwagaragaje ko vitamine K2 ishobora kugira ubushobozi bwo kugenzura cyangwa guhagarika gukura kw'uturemangingo twa kanseri. Byagaragaje ibisubizo byiza, cyane cyane ku bijyanye na kanseri y'umwijima na prostate . Ariko, ibi ntibirakemezwa, bityo hakenewe ubundi bushakashatsi.
Ni ibihe biribwa bikungahaye kuri vitamine K2 cyane?
Abenshi muri twe tubona vitamine K1 ihagije kuko turya imboga rwatsi n'ibinyamisogwe. Ariko ntitwita cyane ku biribwa birimo vitamine K2. Dore bimwe mu biribwa bikungahaye kuri vitamine K2.
| Ubwoko bw'ibiribwa | Ibisobanuro n'ingano ya Vitamine K2 |
|---|---|
| Natto | Iki ni ifunguro ry’Abayapani rikozwe muri soya ihiye. Rifite vitamine K2 nyinshi cyane, rifite mikorogarama zigera kuri 150 kuri buri kiyiko. |
| Umukungugu | Imwe mu masoko meza ya K2 mu mafi, ifite mikorogarama zigera kuri 63 kuri garama 100. |
| Foromaje | Foromaje nka Munster (mikorogarama 50), Camembert (mikorogarama 34), Edam na old Gouda (mikorogarama 32) ziboneka cyane muri K2. Ariko, muri foromajeIrimo ibinure byinshi byuzuye na karori, bityo ni ngombwa kurya mu rugero. |
| Umwijima w'inyama z'inka | Ikungahaye kandi kuri vitamine A, icyuma, na vitamine K2. Hari mikorogarama zirenga 11 kuri garama 100. |
| Inkoko | Ifite vitamine K2 ikubye inshuro 5-10 ugereranyije n'inyama z'inka cyangwa ingurube, hafi mikorogarama 10 kuri garama 100. |
| Amavuta | Ikiyiko kimwe cy'amavuta kirimo mikorogarama zigera kuri 2.1. Ariko kandi gifite karori nyinshi n'ibinure byinshi, bityo koresha gake cyane. |
| Umuhondo w'igi | Umuhondo w'igi ushobora kuba urimo mikorogarama hagati ya 67-192. Iki gipimo kiratandukanye cyane bitewe n'imirire y'inkoko. |
Ese nkwiye gufata inyunganiramirire ya Vitamine K?
Iki ni ikibazo cy'ingenzi cyane. Muri rusange, ni byiza kubona intungamubiri dukeneye mu ndyo yuzuye. Vitamine K iva mu biribwa irushaho kwinjiza umubiri neza.
Ntugatangire gufata ubwo bwoko bw'inyongeramusaruro za vitamine utabanje kuvugana na muganga wawe.
Cyane cyane niba ufata imiti igabanya amaraso nka Warfarin, gufata vitamine K nyinshi bishobora kubangamira imikorere y'iyo miti. Kubwibyo, muganga wawe niwe wenyine ushobora kumenya niba ufite ikibazo cyo kubura vitamine K kandi ukeneye inyunganizi.
Ubutumwa bwo kujyana mu rugo
- Hari ubwoko bubiri bw'ingenzi bwa vitamine K. K1 (ikomoka ku bimera) ni ingenzi mu gutuma amaraso agwa, naho K2 (ikomoka ku biryo by'amatungo n'ibiryo byasembuye) ni ingenzi cyane ku mutima no ku magufwa.
- Vitamine K2 irinda calcium mu mitsi itera amaraso kandi ikarinda ubuzima bw'umutima.
- Vitamine K2 ifasha kandi gukomeza amagufwa binyuze mu gufasha kalisiyumu gufatana n'amagufwa.
- Ushobora kubona Vitamine K2 mu biribwa nka foromaje, umuhondo w'igi, inkoko n'umwijima.
- Buri gihe wibuke kurya ibiryo birimo ibinure byinshi na karori, nka foromaje n'amavuta, mu rugero .
- Ntugatangire inyongeramusaruro ya vitamine udafite inama ya muganga. Ni byiza kubaza muganga wawe .
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