Uzwile ngempela nge-vitamin K, akunjalo? Kodwa abantu abaningi bazi nge-vitamin K1 kuphela. Kodwa bewazi ukuthi kukhona olunye uhlobo olubizwa nge-vitamin K2, olubaluleke kakhulu emizimbeni yethu, ikakhulukazi inhliziyo namathambo ethu? Nakuba singakhulumi ngakho njalo, kuyisakhi esibalulekile empilweni yethu. Ngakho-ke, namuhla, ake sixoxe ngalesi sakhi esiyimfihlo.
I-Vitamin K1 ne-K2 - Uyini umehluko phakathi kwalokhu okubili?
Kalula nje, i-vitamin K iyi-vitamin encibilika emafutheni ebalulekile emizimbeni yethu. Kunezinhlobo ezimbili eziyinhloko zayo.
- I-Vitamin K1 (i-phylloquinone): Lokhu kutholakala ekudleni kwezitshalo njengemifino eluhlaza enamaqabunga, njengesipinashi ne-kale. Umsebenzi oyinhloko we-vitamin K1 ukusiza ekuqhekekeni kwegazi . Lokhu kusho ukuthi kuyasiza ekumiseni ukopha uma usikeka.
- I-Vitamin K2 ((i-menaquinone)): Lokhu sikuthola kakhulu ekudleni kwezilwane (njengobisi, ushizi, amaqanda, inyama) kanye nokudla okubilisiwe . Amabhaktheriya amahle asemathunjini ethu angenza nenani elincane le-vitamin K2. Kodwa ayanele izidingo zethu. Ngakho-ke, kubalulekile ukuyithola ekudleni esikudlayo.
Iningi labantu lithola u-90% wokudla kwabo nge-vitamin K1. Kodwa ucwaningo olusha lubonisa ukuthi i-vitamin K2 inezinzuzo eziningi eziyingqayizivele ngaphezu kwe-K1.
Kungani i-vitamin K2 ibaluleke kangaka emzimbeni wethu?
Ngaphezu kokusiza ukujiya kwegazi, i-vitamin K2 yenza eminye imisebenzi eminingana ebaluleke kakhulu emzimbeni wethu.
Ukuze ube nenhliziyo enempilo
Lokhu kungenye yezimpawu ezimangalisayo nezibaluleke kakhulu ze-vitamin K2. I-calcium yamaminerali emzimbeni wethu ibalulekile emathanjeni. Kodwa le calcium ngezinye izikhathi ingafakwa ezindongeni zemithambo yegazi yethu, okungukuthi, lapho igazi ligeleza khona. Cabanga ngayo njenge-limescale emapayipini amanzi. Uma i-calcium ifakwa emithanjeni yegazi ngale ndlela, iyaqina futhi ilahlekelwe ukuguquguquka kwayo . Lokhu kwandisa kakhulu ingozi yokuthola izifo ezinkulu njengesifo senhliziyo kanye nesifo sohlangothi.
Yilapho i-vitamin K2 ingena khona. I-Vitamin K2 isebenza njengephoyisa lomgwaqo . Itshela i-calcium emzimbeni wakho ukuthi, "Kulungile, akufanele uye uyoyibeka emithanjeni yegazi yakho, kufanele uye ngqo emathanjeni akho."
Ngale ndlela, i-vitamin K2 isiza ukugcina imithambo yegazi ihlanzekile futhi iguquguquka. Ezinye izifundo zibonise ukuthi kuma-microgram angu-10 e-vitamin K2 athathwa ngosuku, ingozi yokufa ngenxa yesifo senhliziyo incishiswa ngo-9%.
Ukuze kube nohlelo oluqinile lwamathambo
Sonke siyazi ukuthi sidinga i-calcium ukuze sakhe amathambo ethu. Kodwa i-calcium esiyithola ekudleni ayigcini nje ngokunamathela emathanjeni ethu. Kunamaprotheni amaningana emizimbeni yethu asiza ngalokho. I-Vitamin K2 ivuselela la maprotheni, njengokuvula iswishi.
Kalula nje, i-calcium ifana ne-simende eyakha amathambo ethu. Kodwa 'i-gum' esiza ukuthi i-simende ibambene i-vitamin K2.
Ucwaningo luthole ukuthi ukuthola i-vitamin K2 eyanele kungandisa ukuqina kwamathambo futhi kunciphise ingozi yokuqhekeka kwamathambo njengoba ukhula.
Ingabe inezakhiwo zokulwa nomdlavuza?
Lokhu kusacwaningwa. Kodwa-ke, ezinye izifundo zikhombisile ukuthi i-vitamin K2 ingaba nekhono elithile lokulawula noma lokumisa ukukhula kwamaseli omdlavuza. Ibonise imiphumela emihle, ikakhulukazi uma kwenzeka umdlavuza wesibindi kanye ne-prostate . Kodwa-ke, lokhu akukaqinisekiswa okwamanje, ngakho-ke kudingeka ucwaningo olwengeziwe.
Yikuphi ukudla okucebile kakhulu ku-vitamin K2?
Iningi lethu lithola i-vitamin K1 eyanele ngoba sidla imifino eluhlaza kanye nemifino. Kodwa asikunaki kakhulu ukudla okuqukethe i-vitamin K2. Nazi ezinye zokudla ezicebile nge-vitamin K2.
| Uhlobo lokudla | Incazelo kanye nenani le-Vitamin K2 |
|---|---|
| I-Natto | Lesi isidlo saseJapan esenziwe ngobhontshisi obilisiwe. Sinenani elikhulu kakhulu levithamini K2, cishe ngama-microgram angu-150 ngesipuni. |
| I-eel | Omunye wemithombo emihle kakhulu ye-K2 phakathi kwezinhlanzi, cishe ngama-microgram angu-63 ngamagremu ayi-100. |
| Ushizi | Ushizi olufana neMunster (ama-microgram angu-50), iCamembert (ama-microgram angu-34), i-Edam kanye ne-old Gouda (ama-microgram angu-32) luphezulu kakhulu ku-K2. Kodwa-ke, kushiziInamafutha agcwele nama-calories amaningi, ngakho-ke kubalulekile ukudla ngokulinganisela. |
| Isibindi Senkomo | Icebile futhi ngevithamini A, insimbi, kanye nevithamini K2. Kunezinhlobo ezingaphezu kwama-microgram ayi-11 ngamagremu ayi-100. |
| Inyama yenkukhu | Ine-vitamin K2 ephindwe ka-5-10 kunenyama yenkomo noma yengulube, cishe ama-microgram ayi-10 ngamagremu ayi-100. |
| Ibhotela | Isipuni sebhotela siqukethe cishe ama-microgram angu-2.1. Kodwa futhi sinama-calories amaningi namafutha amaningi, ngakho-ke sebenzisa kancane kakhulu. |
| Iqanda Lomquba | Iqanda elilodwa lingaqukatha ama-microgram angu-67-192. Leli nani liyahlukahluka kakhulu kuye ngokudla kwenkukhu. |
Ingabe kufanele ngithathe izithasiselo ze-vitamin K?
Lona umbuzo obaluleke kakhulu. Ngokuvamile, kungcono ukuthola izakhamzimba esizidingayo ekudleni okulinganiselayo. I-Vitamin K ekudleni imuncwa kangcono ngumzimba.
Ungalokothi uqale ukuthatha lezi zinhlobo zamavithamini ngaphandle kokukhuluma nodokotela wakho.
Ikakhulukazi uma uthatha imithi yokunciphisa igazi efana neWarfarin, ukuthatha i-vitamin K eningi kakhulu kungaphazamisa ukusebenza kahle kwaleyo mithi. Ngakho-ke, udokotela wakho kuphela onganquma ukuthi unesifo se-vitamin K futhi udinga isithasiselo.
Umlayezo Wokuya Nawe Ekhaya
- Kunezinhlobo ezimbili eziyinhloko zevithamini K. I-K1 (evela ezitshalweni) ibalulekile ekuqineni kwegazi, kanti i-K2 (evela ekudleni kwezilwane nokubilisiwe) ibaluleke kakhulu enhliziyweni nasemathanjeni.
- I-Vitamin K2 ivimbela ukufakwa kwe-calcium emithanjeni yegazi futhi ivikela impilo yenhliziyo.
- I-Vitamin K2 iyasiza futhi ekuqiniseni amathambo ngokusiza i-calcium ukuthi ibophe amathambo.
- Ungathola i-vitamin K2 ekudleni okufana noshizi, amaqanda, inkukhu nesibindi.
- Khumbula njalo ukudla ukudla okunamafutha amaningi nama-calories, njengoshizi nebhotela, ngokulinganisela .
- Ungaqali noma yisiphi isithasiselo samavithamini ngaphandle kweseluleko sikadokotela. Kungcono kakhulu ukubuza udokotela wakho .
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