Umxholo wenqaku
I-Vitamin K iyiminerali eyimfuneko ngenxa yendima yayo ekuqiniseni igazi. Iqulethwe ngamaqela amaninzi eevithamini aneenzuzo ezininzi zempilo ngaphaya kokunceda ihlwili legazi. Zimbini iintlobo eziphambili zevithamin K. I-Vitamin K1 kunye ne-K2.
- IVithamin K1, ebizwa ngokuba yi "phylloquinone," ifumaneka kakhulu kukutya kwezityalo okufana nemifuno enamagqabi aluhlaza. Yenza malunga ne-75-90% yayo yonke i-vitamin K esetyenziswa ngabantu.
- Ivithamin K2 ifumaneka kukutya okuvundisiweyo nakwiimveliso zezilwanyana. Ikwaveliswa yintsholongwane yamathumbu. Ineentlobo ezininzi ezibizwa ngokuba zii-menaquinones (MKs) ngokusekwe kubude bekhonkco elisecaleni. Ezi zivela kwiMK-4 ukuya kwiMK-13.
I-Vitamin K1 kunye ne-K2 Kukho umahluko phakathi kwabo. Makhe sizihlolisise ngoku.
Ngowuphi umahluko phakathi kwevithamin K1 kunye neK2?
- Umsebenzi oyintloko wazo zonke iintlobo ze-vitamin K kukuvuselela iiprotheyini ezidlala indima ebalulekileyo kwi-clotting yegazi, impilo yentliziyo, ukusebenza kwengqondo kunye nempilo yamathambo.
- Nangona kunjalo, ngenxa yokungafani kokufunxa, ukuthuthwa kumzimba kunye nezicubu, I-Vitamin K1 kunye ne-K2 zineempembelelo ezahlukeneyo kakhulu kwimpilo.
- Ngokubanzi, ivithamin K1 efumaneka kwizityalo ayifuntshwa kancinci ngumzimba.
- Okuncinci kwaziwa malunga nokufunxa ivithamin K2. Noko ke, iingcali zicinga ukuba ivithamin K2 inokufunxa ngakumbi kune-vitamin K1, kuba isoloko ifumaneka ekutyeni okunamafutha.
- Oku kungenxa yokuba ivithamin K yivithamin enyibilikayo ngamafutha. iivithamini ezinamafutha anyibilikayoIfunxwa ngcono kakhulu xa ityiwe neoyile.
- Ukongeza, ikhonkco elide le-vitamin K2 livumela ukujikeleza kwegazi ixesha elide kune-vitamin K1. IVithamin K1 inokuhlala egazini iiyure ezininzi. Ezinye iintlobo ze-K2 zinokuhlala egazini kangangeentsuku.
- Abanye abaphandi bacinga ukuba ixesha elide lokujikeleza kwevithamin K2 linokusetyenziswa ngcono kwiithishu ezikuwo wonke umzimba. I-Vitamin K1 ngokuyinhloko ihanjiswa kwisibindi kwaye isetyenziswe.
Ziziphi iinzuzo zevithamini K1 kunye ne-K2?
- Iququzelela ukujiya kwegazi.
- emzimbeni I-Vitamin K1 kunye ne-K2Uxinzelelo lwegazi oluphantsi lunyusa umngcipheko wokwaphuka amathambo.
- Inendima ebalulekileyo ekuthinteleni isifo sentliziyo.
- Iyanciphisa ukuphuma kwegazi ngokulawula umsebenzi wamahomoni.
- Inceda ukulwa nomhlaza.
- Iphucula imisebenzi yengqondo.
- Inceda ukugcina amazinyo esempilweni.
- Iphucula ubuntununtunu kwi-insulin.
Yintoni ebangela ukunqongophala kwevithamin K?
- Ukunqongophala kwe-Vitamin K kunqabile kubantu abasempilweni. Ngokuqhelekileyo kwenzeka kubantu abanokungondleki kakhulu okanye i-malabsorption, kwaye ngamanye amaxesha kubantu abathatha amayeza.
- Olunye lweempawu zokunqongophala kwevithamin K kukopha kakhulu okungenakuyekwa lula.
- Nokuba awunayo ivithamin K enqongopheleyo, kufanele ukuba usafumana ivithamin K eyaneleyo yokuthintela isifo sentliziyo kunye nokuphazamiseka kwamathambo okufana ne-osteoporosis.
Indlela yokufumana ivithamin K eyaneleyo?
- Ukutya okucetyiswayo okwaneleyo kwe-vitamin K kusekelwe kwi-vitamin K1 kuphela. Ibekwe kwi-90 mcg / ngosuku kubasetyhini abadala kunye ne-120 mcg / ngosuku kumadoda amakhulu.
- Oku kunokufumaneka ngokulula ngokongeza isitya sesipinatshi kwi-omelet okanye isaladi, okanye ngokutya isiqingatha sekomityi ye-broccoli okanye i-Brussels sprouts kwisidlo sakusihlwa.
- Kwakhona, ukuzisebenzisa ngomthombo wamafutha njengeqanda lomthubi okanye ioyile yomnquma kuya kunceda umzimba ukuba ufunxe ngcono ivithamin K.
- Okwangoku, akukho ngcebiso malunga nokuba ingakanani ivithamin K2 emayithathwe. Ukongeza iintlobo ngeentlobo zokutya okutyebileyo kwevithamin K2 ekutyeni kwakho kuya kuba luncedo.
isi
- ukutya amaqanda amaninzi
- Yitya iitshizi ezibilisiweyo njenge cheddar.
- Yidle iindawo ezimnyama zenkukhu.
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