Ngokuqinisekileyo ukhe weva ngevithamini K, akunjalo? Kodwa uninzi lwabantu luyazi kuphela ngevithamini K1. Kodwa ubusazi na ukuba kukho olunye uhlobo olubizwa ngokuba yivithamini K2, olubaluleke kakhulu emizimbeni yethu, ingakumbi intliziyo namathambo ethu? Nangona singathethi ngayo rhoqo, sisondlo esibalulekileyo kwimpilo yethu. Ngoko ke, namhlanje, masithethe ngesi sondlo siyimfihlo.
I-Vitamin K1 kunye ne-K2 - Yintoni umahluko phakathi kwezi zimbini?
Ngamafutshane, ivithamin K yivithamin enyibilikayo emafutheni ebalulekileyo emizimbeni yethu. Kukho iintlobo ezimbini eziphambili zayo.
- I-Vitamin K1 (i-phylloquinone): Oku kufumaneka ekutyeni kwezityalo ezifana nemifuno eluhlaza enamagqabi, njengespinatshi kunye nekale. Umsebenzi ophambili we-vitamin K1 kukunceda ekujiyeni kwegazi . Oku kuthetha ukuba inceda ekumiseni ukopha xa usikekile.
- IVithamin K2 ((i-menaquinone)): Oku sikufumana kakhulu ekutyeni kwezilwanyana (njengobisi, itshizi, amaqanda, inyama) kunye nokutya okubilisiweyo . Iibhaktheriya ezilungileyo emathunjini ethu zinokwenza inani elincinci leVithamin K2. Kodwa ayanelanga kwiimfuno zethu. Ke ngoko, kubalulekile ukuyifumana ekutyeni esikutyayo.
Uninzi lwabantu lufumana i-90% yokutya kwabo kwi-vitamin K1. Kodwa uphando olutsha lubonisa ukuba i-vitamin K2 inezibonelelo ezininzi ezikhethekileyo ukongeza kwi-K1.
Kutheni i-vitamin K2 ibaluleke kangaka emzimbeni wethu?
Ukongeza ekuncedeni ukujiya kwegazi, i-vitamin K2 yenza eminye imisebenzi ebaluleke kakhulu emzimbeni wethu.
Ukuze ube nentliziyo ephilileyo
Le yenye yezona mpawu zimangalisayo nezibalulekileyo zevithamini K2. Iminerali yekhalsiyam emzimbeni wethu ibalulekile emathanjeni. Kodwa le khalsiyam ngamanye amaxesha inokugcinwa eludongeni lwemithambo yegazi yethu, oko kukuthi, apho igazi lihamba khona. Cinga ngayo njenge-limescale kwimibhobho yamanzi. Xa ikhalsiyam ifakwa kwimithambo yegazi ngale ndlela, iyaqina ize ilahlekelwe bukuguquguquka kwayo . Oku kwandisa kakhulu umngcipheko wokufumana izifo ezinzulu ezifana nesifo sentliziyo kunye nestroke.
Kulapho i-vitamin K2 ingena khona. I-Vitamin K2 isebenza njengepolisa lezendlela . Ixelela i-calcium emzimbeni wakho, "Kulungile, akufuneki uye kuyibeka kwimithambo yegazi yakho, kufuneka uye ngqo emathanjeni akho."
Ngale ndlela, i-vitamin K2 inceda ukugcina imithambo yegazi icocekile kwaye iguquguquka. Ezinye izifundo zibonise ukuba kwi-10 micrograms nganye ye-vitamin K2 ethathwayo ngosuku, umngcipheko wokufa ngenxa yesifo sentliziyo uncitshiswa yi-9%.
Kwinkqubo yamathambo eqinileyo
Sonke siyazi ukuba siyayidinga ikhalsiyam ukuze sakhe amathambo ethu. Kodwa ikhalsiyam esiyifumana ekutyeni ayigcini nje ngokunamathela emathanjeni ethu. Kukho iiproteni ezininzi emizimbeni yethu ezinceda kuloo nto. I-Vitamin K2 ivuselela ezi proteni, njengokuvula iswitshi.
Ngamafutshane, ikhalsiyam ifana nesamente eyenza amathambo ethu. Kodwa 'intsini' enceda ukuba isamente ibambene yivithamini K2.
Uphando lufumanise ukuba ukufumana i-vitamin K2 eyaneleyo kunokunyusa uxinano lwamathambo kwaye kunciphise umngcipheko wokuqhekeka kwamathambo njengoko ukhula.
Ingaba ineempawu zokulwa nomhlaza?
Oku kusaphandwa. Nangona kunjalo, ezinye izifundo zibonise ukuba i-vitamin K2 inokuba namandla okulawula okanye ukumisa ukukhula kweeseli zomhlaza. Ibonakalise iziphumo ezintle, ngakumbi kwimeko yomhlaza wesibindi kunye ne-prostate . Nangona kunjalo, oku akukaqinisekiswa okwangoku, ngoko ke kufuneka uphando olongezelelweyo.
Ziziphi ukutya ezityebileyo kwi-vitamin K2?
Uninzi lwethu lufumana i-vitamin K1 eyaneleyo kuba sitya imifuno eluhlaza kunye neembotyi. Kodwa asiyikhathaleli kakhulu ukutya okuqulethe i-vitamin K2. Nazi ezinye zokutya ezityebileyo kwi-vitamin K2.
| Uhlobo lokutya | Inkcazo kunye nobungakanani beVithamin K2 |
|---|---|
| uNatto | Esi sisidlo saseJapan esenziwe ngeembotyi zesoya ezibilisiweyo. Sinomlinganiselo ophezulu wevithamini K2, malunga ne-150 micrograms ngecephe. |
| I-eel | Enye yezona mithombo zibalaseleyo ze-K2 phakathi kweentlanzi, malunga ne-63 micrograms kwi-100 grams. |
| Itshizi | Iitshizi ezifana neMunster (ii-microgram ezingama-50), iCamembert (ii-microgram ezingama-34), i-Edam kunye ne-old Gouda (ii-microgram ezingama-32) ziphezulu kakhulu kwi-K2. Nangona kunjalo, kwiitshiziInamafutha agcweleyo kunye neekhalori eziphezulu, ngoko ke kubalulekile ukutya ngokulinganisela. |
| Isibindi senkomo | Ikwatyebile kwi-vitamin A, i-iron, kunye ne-vitamin K2. Kukho ngaphezu kwe-11 micrograms kwi-100 grams. |
| Inkukhu | Ine-vitamin K2 ephindwe ka-5-10 kuneyenyama yenkomo okanye yehagu, malunga ne-10 micrograms kwi-100 grams. |
| Ibhotolo | Icephe lebhotolo liqulathe malunga ne-2.1 micrograms. Kodwa likwaneekhalori eziphezulu kunye namafutha, ngoko ke sebenzisa kancinci kakhulu. |
| Umpakathi weqanda | Iqanda eliphuma kwiqanda linokuba nee-micrograms ezingama-67-192. Eli nani liyahluka kakhulu ngokuxhomekeke kwindlela inkukhu etya ngayo. |
Ngaba ndifanele ndithathe izongezo zevithamini K?
Lo ngumbuzo obaluleke kakhulu. Ngokubanzi, kungcono ukufumana izondlo esizidingayo ngokutya okunesondlo. I-Vitamin K ekutyeni ifunxwa ngcono ngumzimba.
Ungaze uqale ukuthatha olu hlobo lwezongezo zeevithamini ngaphandle kokuthetha nogqirha wakho.
Ingakumbi ukuba uthatha amayeza okunciphisa igazi afana neWarfarin, ukuthatha ivithamin K eninzi kunokuphazamisa ukusebenza kakuhle kwala mayeza. Ke ngoko, ngugqirha wakho kuphela onokugqiba ukuba unesiphene sevithamin K kwaye udinga isongezelelo.
Umyalezo Wokuya Ekhaya
- Kukho iintlobo ezimbini eziphambili zevithamini K. I-K1 (evela kwizityalo) ibalulekile ekuqiniseni igazi, kwaye i-K2 (evela kwizilwanyana nokutya okuvundisiweyo) ibaluleke kakhulu kwintliziyo namathambo.
- I-Vitamin K2 ithintela ukufakwa kwe-calcium kwimithambo yegazi kwaye ikhusela impilo yentliziyo.
- IVithamin K2 ikwanceda ukuqinisa amathambo ngokunceda icalcium inamathele emathanjeni.
- Ungafumana i-vitamin K2 ngokutya okufana netshizi, amaqanda, inkukhu nesibindi.
- Ngalo lonke ixesha khumbula ukutya ukutya okunamafutha amaninzi kunye neekhalori, njengetshizi nebhotolo, ngokulinganisela .
- Musa ukuqala naluphi na utyando lweevithamini ngaphandle kwengcebiso kagqirha. Kungcono ukubuza ugqirha wakho .
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