Wakanzwa nezvevhitamini K, handiti? Asi vanhu vazhinji vanoziva nezvevhitamini K1 chete. Asi waiziva here kuti kune imwe mhando inonzi vhitamini K2, iyo inokosha zvikuru kumiviri yedu, kunyanya mwoyo nemapfupa edu? Kunyangwe tisingawanzotaura nezvayo, inova chinhu chakakosha pahutano hwedu. Saka, nhasi, ngatitaurei nezvechinhu ichi chakavanzika.
Vhitamini K1 neK2 - Musiyano uripo pakati pezviviri izvi ndeupi?
Zvichitaurwa zviri nyore, vhitamini K ivhitamini inonyungudika mumafuta inokosha kumiviri yedu. Kune mhando mbiri huru dzayo.
- Vhitamini K1 (phylloquinone): Izvi zvinowanikwa muzvikafu zvemiti zvakaita semiriwo yakasvibira, zvakaita sespinachi nekare. Basa guru revhitamini K1 nderekubatsira pakugwamba kweropa . Izvi zvinoreva kuti inobatsira kumisa kubuda ropa kana wachekwa.
- Vhitamini K2 ((menaquinone)): Tinonyanya kuwana izvi kubva muzvikafu zvemhuka (semukaka, chizi, mazai, nyama) uye chikafu chakaviriswa . Mabhakitiriya akanaka ari mudumbu redu anogonawo kugadzira vhitamini K2 shoma. Asi haina kukwana zvatinoda. Saka, zvakakosha kuti tiiwane kubva muzvikafu zvatinodya.
Vanhu vazhinji vanowana 90% yezvekudya zvavo kubva muvhitamini K1. Asi tsvakurudzo itsva inoratidza kuti vhitamini K2 ine mabhenefiti akawanda akasiyana pamusoro peK1.
Sei vhitamini K2 ichikosha zvikuru kumuviri wedu?
Kuwedzera pakubatsira kuumbwa kweropa, vhitamini K2 inoita mamwe mabasa akakosha mumuviri wedu.
Kuti mwoyo uve neutano hwakanaka
Ichi chimwe chezvinhu zvinoshamisa uye zvakakosha zvevhitamini K2. Chicherwa checalcium mumuviri wedu chakakosha pamapfupa. Asi calcium iyi dzimwe nguva inogona kuiswa mumadziro etsinga dzedu dzeropa, ndiko kuti, panoyerera ropa. Funga nezvayo se limescale mumapaipi emvura. Kana calcium yakaiswa mutsinga dzeropa nenzira iyi, inooma uye inorasikirwa nekuchinjika kwayo . Izvi zvinowedzera zvakanyanya njodzi yekurwara nezvirwere zvakakomba zvakaita sechirwere chemwoyo uye sitiroko.
Apa ndipo panoshanda vhitamini K2. Vitamin K2 inoshanda semupurisa wemumugwagwa . Inoudza calcium mumuviri wako kuti, "Zvakanaka, haufanirwe kuenda kunoiisa mutsinga dzeropa, unofanira kuenda zvakananga kumapfupa ako."
Nenzira iyi, vhitamini K2 inobatsira kuchengetedza mitsipa yeropa yakachena uye inochinjika. Dzimwe ongororo dzakaratidza kuti pa 10 micrograms yega yega yevhitamini K2 inotorwa pazuva, njodzi yekufa nechirwere chemwoyo inoderedzwa ne9%.
Kuti mapfupa ave nesimba
Tose tinoziva kuti tinoda calcium kuti tivake mapfupa edu. Asi calcium yatinowana kubva muchikafu haingonamati mumapfupa edu chete. Kune mapuroteni akati wandei mumiviri yedu anobatsira nazvo. Vitamin K2 inoita kuti mapuroteni aya ashande, sekubatidza switch.
Zvichitaurwa zviri nyore, calcium yakafanana nesimende inoumba mapfupa edu. Asi 'chingamu' chinobatsira kuti simende ibatanidzwe ivhitamini K2.
Ongororo yakawana kuti kuwana vhitamini K2 yakakwana kunogona kuwedzera kuwanda kwemapfupa uye kuderedza njodzi yekutyoka mapfupa sezvaunokura.
Ine zvinhu zvinorwisa kenza here?
Izvi zvichiri kuongororwa. Zvisinei, zvimwe zvidzidzo zvakaratidza kuti vhitamini K2 inogona kunge iine simba rekudzora kana kumisa kukura kwemasero ekenza. Yaratidza mhedzisiro yakanaka, kunyanya munyaya yekenza yechiropa neprostate . Zvisinei, izvi hazvisati zvasimbiswa, saka kutsvagurudza kwakawanda kunodiwa.
Ndezvipi zvekudya zvine vhitamini K2 yakawanda?
Vazhinji vedu tinowana vhitamini K1 yakakwana nekuti tinodya miriwo mitema nenyemba. Asi hatinyanyi kukoshesa chikafu chine vhitamini K2. Heano mamwe ezvekudya ane vhitamini K2 yakawanda.
| Rudzi rwechikafu | Tsananguro uye Huwandu hweVitamin K2 |
|---|---|
| Natto | Ichi chikafu chekuJapan chinogadzirwa nesoya dzakaviriswa. Chine huwandu hwakawanda hwevhitamini K2, ine ma microgram angangoita 150 pa chipunu chimwe nechimwe. |
| Mhuka | Imwe yenzvimbo dzakanakisisa dzeK2 pakati pehove, ine ma micrograms angangoita 63 pa 100 gramu. |
| Chizi | Chizi dzakadai seMunster (50 micrograms), Camembert (34 micrograms), Edam ne old Gouda (32 micrograms) dzakanyanya kuwanda muK2. Zvisinei, muchiziIne mafuta akawandisa uye macalorie akawanda, saka zvakakosha kudya zvine mwero. |
| Chiropa chemombe | Yakapfumawo muvhitamini A, iron, uye vhitamini K2. Kune anopfuura 11 micrograms pa 100 gramu. |
| Huku | Ine vhitamini K2 yakawanda ka5-10 kupfuura nyama yemombe kana yenguruve, inenge 10 micrograms pa 100 gramu. |
| Ruomba | Chipunu chimwe chete chebhota chine ma microgram angangoita 2.1. Asi chine macalorie akawanda nemafuta akawanda, saka shandisa zvishoma. |
| Zai Yolk | Zai rega rega rinogona kuva nema micrograms ari pakati pe67-192. Huwandu uhwu hunosiyana zvikuru zvichienderana nekudya kwehuku. |
Ndinofanira kutora mishonga yekuwedzera vhitamini K here?
Uyu mubvunzo unokosha zvikuru. Kazhinji, zvakanakisisa kuwana zvinovaka muviri zvatinoda kubva mukudya kwakaringana. Vitamin K inobva muchikafu inonyudzwa zviri nani nemuviri.
Usambofa watanga kutora mhando idzi dzemavhitamini usina kutaura nachiremba wako.
Kunyanya kana uri kutora mishonga inobvisa ropa rakanyanya seWarfarin, kutora vhitamini K yakawandisa kunogona kukanganisa kushanda kwemishonga iyoyo. Saka, chiremba wako chete ndiye anogona kuona kana usina vhitamini K uye uchida imwe mishonga.
Mharidzo Yekuenda Nayo Kumba
- Kune mhando mbiri huru dzevhitamini K. K1 (inobva muzvirimwa) inokosha pakugwamba kweropa, uye K2 (inobva muzvikafu zvemhuka nezvinoviriswa) inonyanya kukosha kumwoyo nemapfupa.
- Vhitamini K2 inodzivirira kuiswa kwecalcium mutsinga dzeropa uye inodzivirira hutano hwemwoyo.
- Vhitamini K2 inobatsirawo kusimbisa mapfupa nekubatsira calcium kubatana nemapfupa.
- Unogona kuwana vhitamini K2 kubva muzvikafu zvakaita sechizi, zai, huku, nechiropa.
- Gara uchiyeuka kudya zvekudya zvine mafuta akawanda nemacalorie, zvakaita sechizi nebhota, zvine mwero .
- Usatange chero mishonga yekuwedzera mavitamini usina kupiwa mazano nachiremba. Zvakachengeteka kubvunza chiremba wako .
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