Kodi Vitamini D Ndi Wowopsa Popanda Vitamini K?

Zamkati

• Kodi mavitamini D ndi K ndi chiyani?
• Mavitamini D ndi K Amagwira Ntchito Monga Gulu
• Udindo wa Vitamini D.
• Udindo wa Vitamini K
• Kodi Vitamini D Ndi Wowopsa Popanda Vitamini K?
• Kodi mumapeza bwanji Vitamini K wokwanira?
• Mfundo Yofunika Kwambiri

Kupeza vitamini D wokwanira ndi vitamini K ndikofunikira kuti mukhale ndi thanzi labwino.

Koma ena amati kuwonjezera pa vitamini D ndikovulaza ngati mulibe vitamini K.

Ndiye chowonadi nchiyani? Nkhaniyi ikuwunika momwe sayansi imanenera.

Kodi mavitamini D ndi K ndi chiyani?

Vitamini D ndi vitamini K ndizofunikira, zosungunuka mafuta.

Nthawi zambiri amakhala ndi zakudya zamafuta ambiri, ndipo kulowa kwawo m'magazi kumalimbikitsidwa akamadya mafuta.

Kawirikawiri amatchedwa "vitamini wa dzuwa," vitamini D amakhala ndi nsomba zambiri zamafuta ndi mafuta a nsomba, komanso amapangidwa ndi khungu lanu likakhala padzuwa.

Imodzi mwa ntchito zoyambirira za vitamini D ndikulimbikitsa kuyamwa kwa calcium ndikusungabe calcium yokwanira m'magazi anu. Kuperewera kwa vitamini D kumatha kuyambitsa mafupa.

Vitamini K amapezeka m'masamba obiriwira, nyemba zamasamba ndi ndiwo zamasamba, komanso zakudya zamafuta, zopangidwa ndi nyama, monga dzira la dzira, chiwindi ndi tchizi.

Ndikofunikira kuti magazi azigunda komanso amalimbikitsa kuchuluka kwa calcium m'mafupa ndi mano anu.

Mavitamini D ndi K ndi mafuta osungunuka omwe amathandiza kwambiri m'thupi lanu.

Mavitamini D ndi K Amagwira Ntchito Monga Gulu

Pankhani ya kagayidwe kashiamu, mavitamini D ndi K amagwira ntchito limodzi. Onsewa amachita maudindo ofunikira.

Udindo wa Vitamini D.

Imodzi mwa ntchito zazikulu za vitamini D ndikukhazikitsa calcium yokwanira m'magazi.

Pali njira ziwiri momwe vitamini D ingakwaniritsire izi:

• Kupititsa patsogolo kuyamwa kwa calcium: Vitamini D imathandizira kuyamwa kwa calcium kuchokera pachakudya chomwe mumadya ().
• Kutenga calcium ku mafupa: Mukapanda kudya kashiamu wokwanira, vitamini D amasunga magazi ake pogwiritsa ntchito kashiamu wamkulu wa thupi - mafupa anu ().

Kusunga calcium yokwanira m'magazi ndikofunikira. Ngakhale calcium imadziwika kwambiri chifukwa chathanzi lawo lamafupa, ili ndi zina zambiri zofunika m'thupi ().

Mukamadya kashiamu wokwanira, thupi lanu silingachitire mwina koma kugwiritsa ntchito malo osungira calcium m'mafupa anu, ngakhale izi zingayambitse mafupa komanso kufooka kwa mafupa pakapita nthawi.

Udindo wa Vitamini K

Monga tafotokozera pamwambapa, vitamini D imatsimikizira kuti calcium yanu yamagazi imakhala yokwanira kukwaniritsa zofuna za thupi lanu.

Komabe, vitamini D satha kuwongolera komwe calcium m'thupi lanu imathera. Ndipamene vitamini K imalowera.

Vitamini K imayang'anira calcium m'thupi lanu m'njira ziwiri:

• Imalimbikitsa kuwerengetsa mafupa: Vitamini K imayambitsa osteocalcin, puloteni yomwe imalimbikitsa kusungunuka kwa calcium m'mafupa ndi mano anu ().
• Imachepetsa kuwerengera kwamatenda ofewa: Vitamini K imayambitsa mapuloteni a GLA a matrix, omwe amaletsa calcium kuti isapezeke munthawi zofewa, monga impso ndi mitsempha yamagazi (,).

Pakadali pano, maphunziro owerengeka owongoleredwa ndi anthu adasanthula zomwe mavitamini K amawonjezera pama calcification am'magazi, koma maphunziro ena akuchitika (,,).

Kuwerengera kwa zotengera zamagazi kumakhudzidwa ndikukula kwa matenda osachiritsika, monga matenda amtima ndi impso (,,).

Imodzi mwa ntchito zikuluzikulu za vitamini D ndikuwonetsetsa kashiamu wokwanira m'magazi anu. Vitamini K amalimbikitsa kuchuluka kwa calcium m'mafupa anu, ndikuchepetsa kuchepa kwake m'matumba ofewa monga mitsempha yamagazi.

Kodi Vitamini D Ndi Wowopsa Popanda Vitamini K?

Anthu ena ali ndi nkhawa kuti kudya mavitamini D ochuluka kumalimbikitsa kuchuluka kwa mitsempha yamagazi ndi matenda amtima pakati pa omwe alibe vitamini K.

Maumboni angapo amagwirizana ndi lingaliro ili:

• Vitamini D kawopsedwe amachititsa hypercalcemia: Chizindikiro chimodzi cha milingo yayikulu kwambiri ya mavitamini D (kawopsedwe) ndi hypercalcemia, vuto lomwe limapezeka ndi calcium yambiri m'magazi ().
• Hypercalcemia imayambitsa kuwerengera kwa mitsempha yamagazi (BVC): Mu hypercalcemia, calcium ndi phosphorous level zimakhala zochuluka kwambiri kotero kuti calcium phosphate imayamba kudziunjikira m'mbali mwa mitsempha yamagazi.
• BVC imalumikizidwa ndi matenda amtima: Malinga ndi akatswiri, kuwerengetsa kwa mitsempha yamagazi ndi chimodzi mwazomwe zimayambitsa matenda amtima (,).
• Kulephera kwa Vitamini K kumalumikizidwa ndi BVC: Kafukufuku wowonera adalumikiza kuchuluka kwa mavitamini K ochepa ndi chiopsezo chowerengera chotengera magazi ().
• Mankhwala a vitamini K omwe amaletsa kwambiri amaletsa BVC m'zinyama: Kafukufuku wolamulidwa ndi makoswe omwe ali pachiwopsezo chachikulu chowerengera adawonetsa kuti vitamini K2 yowonjezera imaletsa BVC ().
• Zowonjezera mavitamini K zitha kuchepetsa BVC mwa anthu: Kafukufuku woyang'aniridwa mwa okalamba adawonetsa kuti kuwonjezera ndi 500 mcg wa vitamini K1 tsiku lililonse kwa zaka zitatu kudachepetsa BVC ndi 6% ().
• Kudya mavitamini K okwanira kungachepetse matenda a mtima: Anthu omwe amalandira vitamini K2 wambiri pazakudya zawo amakhala pachiwopsezo chochepa cha kuwerengetsa mtsempha wamagazi ndi matenda amtima (,,).

Mwachidule, vitamini D kawopsedwe angayambitse mitsempha ya magazi, pamene vitamini K ingathandize kupewa izi.

Ngakhale zingwe zaumbonizi zingawoneke ngati zothandiza mokwanira, pali zidutswa zochepa zosowa.

Ngakhale kuchuluka kwambiri kwa vitamini D kumatha kubweretsa kuchuluka kwama calcium komanso mitsempha yamagazi, sizikudziwika ngati kuchuluka kwa vitamini D kumakhala kovulaza m'kupita kwanthawi (,,).

Mu 2007, katswiri wina wazakudya adati mavitamini D ochuluka atha kuchepetsa vitamini K, zomwe zingayambitse kuchepa kwa vitamini K. Kafufuzidwe kafukufuku amafunika kuti kutsimikizika kwa chiphunzitsochi kusatsimikizidwe kwathunthu ().

Palibe umboni wamphamvu wotsimikizira kuti kuchuluka kwa vitamini D kumakhala kovulaza popanda kudya vitamini K. Komabe, kafukufuku akupitilira, ndipo chithunzicho chitha kumveka bwino posachedwa.

Asayansi sakudziwa ngati kudya mavitamini D ochuluka kumakhala kovulaza pamene kudya kwa vitamini K sikokwanira. Umboni ukusonyeza kuti mwina zingakhale zodetsa nkhawa, koma mathero otsimikizika sangathe kufikira pano.

Kodi mumapeza bwanji Vitamini K wokwanira?

Vitamini K amabwera m'njira zosiyanasiyana, mwamwambo amagawika m'magulu awiri:

• Vitamini K1 (phylloquinone): Mtundu wofala kwambiri wa vitamini K. Umapezeka muzomera, makamaka masamba obiriwira ngati kale ndi sipinachi.
• Vitamini K2 (menaquinone): Fomuyi ndiyodziwika kwambiri pachakudya ndipo imapezeka makamaka muzakudya zanyama ndi zakudya zofufumitsa monga natto.

Vitamini K2 kwenikweni ndi banja lalikulu la mankhwala, kuphatikiza menaquinone-4 (MK-4) ndi menaquinone-7 (MK-7).

• MK-4: Amapezeka mu zakudya zopangidwa ndi nyama monga chiwindi, mafuta, yolk dzira ndi tchizi.
• MK-7: Wopangidwa ndimabakiteriya otsekemera ndipo amapezeka muzakudya zofufumitsa, monga natto, miso ndi sauerkraut. Amatulutsanso m'matumbo anu mabakiteriya (25,).

Malangizo omwe alipo pakadali pano samasiyanitsa vitamini K1 ndi K2. Kwa anthu azaka zapakati pa 19 kapena kupitilira apo, chakudya chokwanira ndi 90 mcg ya azimayi ndi 120 mcg ya amuna ().

Ma chart awiri ali pansipa akuwonetsa magwero olemera kwambiri a mavitamini K1 ndi K2, komanso kuchuluka kwa zakudya zomwe amapereka mu gramu 100 (,,,).

Kuwonjezera zina mwa zakudya izi pa chakudya chanu cha tsiku ndi tsiku kungakuthandizeni kukwaniritsa zofunikira za vitamini K. Zowonjezera zimapezekanso ambiri.

Popeza vitamini K imasungunuka mafuta, kuidya ndi mafuta kumathandizira kuyamwa.

Mwachitsanzo, mutha kuthira mafuta pang'ono pamasamba anu obiriwira kapena kumwa zakudya zanu zomwe zimakhala ndi mafuta.

Mwamwayi, zakudya zambiri zomwe zili ndi vitamini K2 zimakhalanso ndi mafuta ambiri. Izi zikuphatikizapo tchizi, mazira a dzira ndi nyama.

Musamamwe mankhwala okwanira a vitamini K musanalankhule ndi dokotala, chifukwa amatha kulumikizana ndi mankhwala ena ().

Vitamini K1 imakhala ndi masamba obiriwira, obiriwira, monga kale ndi sipinachi. Vitamini K2 imapezeka muzakudya zopangidwa ndi nyama, monga chiwindi, mazira ndi tchizi, ndi zakudya zofufumitsa monga natto.

Mfundo Yofunika Kwambiri

Asayansi akufufuzabe ntchito ya mavitamini D ndi K.

Samamvetsetsa bwino momwe amalumikizirana, koma zidutswa zatsopano zikuwonjezedwa pang'onopang'ono.

Zikuwonekeratu kuti vitamini K imapindulitsa mtima ndi mafupa anu, koma sizikudziwika ngati mavitamini D owonjezera mavitamini ndi owopsa mukakhala ndi vitamini K.

Komabe, onetsetsani kuti mwapeza mavitamini D ndi K okwanira pazakudya zanu. Zonsezi ndizofunikira.