Vitamini K1 vs K2: Kodi Pali Kusiyana Pati?
Zamkati
- Kodi Vitamini K ndi Chiyani?
- Zakudya Zakudya za Vitamini K1
- Zakudya Zakudya za Vitamini K2
- Kusiyanitsa Pakati pa K1 ndi K2 M'thupi
- Ubwino Wathanzi la Vitamini K1 ndi K2
- Vitamini K ndi Kutseka Magazi
- Vitamini K ndi Thanzi Lathanzi
- Vitamini K ndi Health Health
- Kulephera kwa Vitamini K
- Momwe Mungapezere Vitamini K Wokwanira
- Mfundo Yofunika Kwambiri
Vitamini K amadziwika bwino pantchito yake yopanga magazi.
Koma mwina simukudziwa kuti dzinalo limatanthauza gulu la mavitamini angapo omwe amapereka maubwino azaumoyo kuposa momwe mungathandizire magazi anu.
Nkhaniyi ifotokoza kusiyana pakati pa mitundu iwiri yayikulu ya vitamini K yomwe imapezeka mu zakudya za anthu: vitamini K1 ndi vitamini K2.
Muphunziranso kuti ndi zakudya ziti zomwe zili ndi mavitamini awa komanso zabwino zomwe mungayembekezere mukamadya.
Kodi Vitamini K ndi Chiyani?
Vitamini K ndi gulu la mavitamini osungunuka mafuta omwe amagawana zomwezo.
Vitamini K adapezeka mwangozi mu 1920s ndi 1930s pambuyo pa zakudya zoletsedwa mu nyama zomwe zidapangitsa kuti magazi atuluke kwambiri ().
Ngakhale pali mitundu ingapo ya vitamini K, mitundu iwiri yomwe imapezeka kwambiri pazakudya za anthu ndi vitamini K1 ndi vitamini K2.
Vitamini K1, yotchedwanso phylloquinone, imapezeka kwambiri mu zakudya zazomera monga masamba obiriwira obiriwira. Zimapanga pafupifupi 75-90% ya vitamini K yodyedwa ndi anthu ().
Vitamini K2 imapezeka muzakudya zofufumitsa komanso zopangidwa ndi nyama, komanso imapangidwa ndimatumbo mabakiteriya. Ili ndi ma subtypes angapo otchedwa menaquinones (MKs) omwe amatchulidwa ndi kutalika kwa unyolo wawo wammbali. Amayambira pa MK-4 mpaka MK-13.
Chidule: Vitamini K amatanthauza gulu la mavitamini omwe amagawana mankhwala ofanana. Mitundu ikuluikulu iwiri yomwe imapezeka muzakudya za anthu ndi K1 ndi K2.Zakudya Zakudya za Vitamini K1
Vitamini K1 amapangidwa ndi zomera. Ndiwo mtundu waukulu wa vitamini K womwe umapezeka mu zakudya za anthu.
Mndandanda wotsatirawu muli zakudya zingapo zomwe zili ndi vitamini K1 wambiri. Mtengo uliwonse umayimira kuchuluka kwa vitamini K1 mu chikho chimodzi cha masamba ophika ().
- Kale: 1,062 mcg
- Maluwa a Collard: 1,059 mcg
- Sipinachi: 889 mcg
- Maluwa a Turnip: Mpweya 529
- Burokoli: 220 magalamu
- Zipatso za Brussels: 218 mcg
Zakudya Zakudya za Vitamini K2
Zakudya zopangira vitamini K2 zimasiyanasiyana malinga ndi mtundu wina.
Mtundu umodzi, MK-4, umapezeka muzinthu zina zanyama ndipo ndiye mawonekedwe okhawo omwe amabacteria sanatuluke. Nkhuku, mazira a dzira ndi batala ndi magwero abwino a MK-4.
MK-5 kudzera pa MK-15 ndi mitundu ya vitamini K2 yokhala ndi maunyolo ataliatali. Amapangidwa ndi mabakiteriya ndipo nthawi zambiri amapezeka muzakudya zofufumitsa.
Natto, mbale yotchuka yaku Japan yopangidwa ndi nyemba za soya wofufumitsa, imakhala yokwera kwambiri mu MK-7.
Tchizi tina tating'onoting'ono komanso tofewa ndimagwero abwino a vitamini K2, amtundu wa MK-8 ndi MK-9. Kuphatikiza apo, kafukufuku waposachedwa apeza zinthu zingapo za nkhumba zili ndi vitamini K2 ngati MK-10 ndi MK-11 ().
Vitamini K2 yokhala ndi ma ola 3.5 (100 magalamu) azakudya zingapo zalembedwa pansipa (,,).
- Natto: 1,062 mcg
- Soseji ya nkhumba: Zamgululi
- Tchizi tovuta: 76 mg
- Nkhumba yankhumba (ndi fupa): 75 magalamu
- Nkhuku (mwendo / ntchafu): 60 magalamu
- Tchizi tofewa: 57 magalamu
- Dzira yolk: 32 mcg
Kusiyanitsa Pakati pa K1 ndi K2 M'thupi
Ntchito yayikulu yamitundu yonse ya vitamini K ndikuthandizira mapuloteni omwe amatenga gawo lofunikira pakumanga magazi, thanzi la mtima ndi thanzi la mafupa.
Komabe, chifukwa chakusiyana kwa mayamwidwe ndi mayendedwe kumatenda m'thupi lonse, vitamini K1 ndi K2 zitha kukhala ndi zotsatirapo zosiyanasiyana pa thanzi lanu.
Mwambiri, vitamini K1 yomwe imapezeka muzomera imasakanikirana ndi thupi. Kafukufuku wina adawonetsa kuti zosakwana 10% za K1 zomwe zimapezeka muzomera zimayamwa ().
Zochepa ndizodziwika bwino za kuyamwa kwa vitamini K2.Komabe akatswiri amakhulupirira kuti chifukwa K2 nthawi zambiri imapezeka muzakudya zomwe zili ndi mafuta, imatha kuyamwa kuposa K1 ().
Izi ndichifukwa choti vitamini K ndi vitamini wosungunuka ndi mafuta. Mavitamini osungunuka ndi mafuta amalowetsedwa bwino mukamadya ndi mafuta azakudya.
Kuphatikiza apo, unyolo wautali wa vitamini K2 umalola kuti uzizungulira m'magazi motalikirapo kuposa K1. Komwe vitamini K1 imatha kukhala m'magazi kwa maola angapo, mitundu ina ya K2 imatha kukhalabe m'magazi masiku ().
Ofufuza ena amakhulupirira kuti nthawi yayitali ya vitamini K2 imalola kuti igwiritsidwe ntchito bwino m'matumba omwe amapezeka mthupi lonse. Vitamini K1 imayendetsedwa ndikugwiritsidwa ntchito ndi chiwindi ().
Kusiyana kumeneku ndikofunikira pakuzindikira ntchito zosiyanasiyana vitamini K1 ndi K2 zimagwira m'thupi. Magawo otsatirawa adzafufuzanso nkhaniyi.
Chidule: Kusiyanasiyana kwa mayamwidwe ndi mayendedwe a vitamini K1 ndi K2 mthupi kumatha kubweretsa kusiyana pazotsatira zake pa thanzi lanu.Ubwino Wathanzi la Vitamini K1 ndi K2
Kafukufuku wofufuza zaubwino wa vitamini K adati zitha kupindulitsa magazi, kuphwanya kwa mafupa komanso thanzi la mtima.
Vitamini K ndi Kutseka Magazi
Mapuloteni angapo omwe amatenga nawo mbali potseka magazi amadalira vitamini K kuti amalize ntchito yawo. Kutseka magazi kumamveka ngati chinthu choyipa, ndipo nthawi zina kumakhala. Komabe popanda izo, mutha kutuluka magazi mopitilira muyeso kenako mutha kufa ngakhale kuvulala pang'ono.
Anthu ena ali ndi vuto la magazi kutseka ndipo amatenga mankhwala otchedwa warfarin kuti magazi asagundane mosavuta. Ngati mumamwa mankhwalawa, muyenera kuti vitamini K yanu isamamwe chifukwa cha mphamvu yake pakumanga magazi.
Ngakhale chidwi chachikulu m'derali chimangoyang'ana pa chakudya cha vitamini K1, kungakhale kofunikira kuwunika kudya kwa vitamini K2.
Kafukufuku wina adawonetsa kuti mtundu umodzi wokha wa natto wokhala ndi vitamini K2 wosintha magwiridwe antchito am'magazi mpaka masiku anayi. Izi zinali zazikulu kwambiri kuposa zakudya zokhala ndi vitamini K1 ().
Chifukwa chake, mwina ndibwino kuwunika zakudya zomwe zili ndi vitamini K1 wambiri komanso vitamini K2 ngati muli pamankhwala ochepetsa magazi a warfarin.
Vitamini K ndi Thanzi Lathanzi
Akatswiri ambiri amakhulupirira kuti vitamini K imayambitsa mapuloteni ofunikira kuti mafupa akule ndikukula ().
Kafukufuku wowerengeka waphatikizira mavitamini K1 ochepa ndi K2 omwe ali ndi chiopsezo chachikulu chophwanya mafupa, ngakhale kuti maphunzirowa siabwino kutsimikizira zoyambitsa ndi zotsatira zake monga maphunziro owongoleredwa ().
Kafukufuku wambiri wowunika momwe mavitamini K1 amathandizira pamafupa samadziwika ndipo sanapindule kwenikweni ().
Komabe, kafukufuku wina wofufuza adatsimikizira kuti vitamini K2 supplementation monga MK-4 yachepetsa kwambiri chiopsezo cha mafupa. Komabe, kuyambira pakuwunikaku, maphunziro angapo owongoleredwa sanawonetse zotsatira (,).
Ponseponse, maphunziro omwe akupezeka akhala osagwirizana, koma umboni wapano unali wokwanira kuti European Food Safety Authority iganize kuti vitamini K imakhudzidwa kwambiri ndikusamalira mafupa [15].
Kafukufuku wapamwamba kwambiri, woyang'aniridwa amafunikira kuti apitirize kufufuza zotsatira za vitamini K1 ndi K2 pa thanzi la mafupa ndikuwona ngati pali kusiyana kulikonse pakati pa ziwirizi.
Vitamini K ndi Health Health
Kuphatikiza pa kutseka magazi ndi thanzi la mafupa, vitamini K imawonekeranso kuti ili ndi gawo lofunikira popewa matenda amtima.
Vitamini K imayambitsa puloteni yomwe imathandizira kuti calcium isayike mumitsempha yanu. Ma calcium awa amathandizira kukulitsa chikwangwani, motero sizosadabwitsa kuti ndimanenedwe amphamvu a matenda amtima (,).
Kafukufuku wowerengeka wanena kuti vitamini K2 ndiyabwino kuposa K1 pochepetsa calcium izi ndikuchepetsa chiopsezo cha matenda amtima (,,).
Komabe, maphunziro apamwamba omwe adawonetsedwa awonetsa kuti vitamini K1 ndi vitamini K2 (makamaka MK-7) zowonjezerapo zimathandizira pamitima yosiyanasiyana yaumoyo wamtima (,).
Komabe, maphunziro owonjezera amafunikira kuti atsimikizire kuti kuwonjezera pa vitamini K kumayambitsa kusintha kwa thanzi la mtima. Kuonjezerapo, kufufuza kwina kuli kofunika kuti mudziwe ngati K2 ili bwino kwa thanzi la mtima kuposa K1.
Chidule: Vitamini K1 ndi K2 ndizofunikira kutseka magazi, thanzi lamafupa komanso thanzi la mtima. Kafufuzidwe kena kofunikira kuti tifotokozere ngati K2 ili bwino kuposa K1 pochita izi.Kulephera kwa Vitamini K
Kulephera kwenikweni kwa vitamini K ndikosowa kwa achikulire athanzi. Nthawi zambiri zimangopezeka mwa anthu omwe ali ndi vuto la kuperewera kwa zakudya m'thupi kapena malabsorption, ndipo nthawi zina mwa anthu omwe amamwa mankhwalawa warfarin.
Zizindikiro zakusowa ndikuphatikizira magazi ochulukirapo omwe sangayime mosavuta, ngakhale izi zitha kupangidwanso ndi zinthu zina ndipo ziyenera kuyesedwa ndi dokotala.
Ngakhale mwina simungakhale ndi vitamini K wochepa, ndizotheka kuti simukupeza vitamini K wokwanira wothandizira kupewa matenda amtima ndi zovuta zamfupa monga kufooka kwa mafupa.
Pachifukwa ichi, ndikofunikira kuti mupeze kuchuluka kwa vitamini K komwe thupi lanu limafunikira.
Chidule: Kulephera kwenikweni kwa vitamini K kumadziwika ndi kutaya magazi kwambiri ndipo sikupezeka mwa akulu. Komabe, chifukwa choti mulibe vuto sizitanthauza kuti mukupeza vitamini K wokwanira kuti mukhale ndi thanzi labwino.Momwe Mungapezere Vitamini K Wokwanira
Zakudya zokwanira za vitamini K zimangodalira vitamini K1 ndipo zimayikidwa 90 mcg / tsiku la azimayi achikulire komanso 120 mcg / tsiku la amuna achikulire ().
Izi zitha kupezeka mosavuta powonjezera chikho cha sipinachi ku omelet kapena saladi, kapena powonjezera 1/2 chikho cha broccoli kapena masamba a Brussels ngati chakudya.
Kuphatikiza apo, kudya izi ndi mafuta ngati mazira a dzira kapena maolivi zithandiza thupi lanu kuyamwa vitamini K bwino.
Pakadali pano palibe malingaliro amomwe muyenera kudya vitamini K2. Ndibwino kuyesa kuphatikiza zakudya zosiyanasiyana za vitamini K2 muzakudya zanu.
Pansipa pali maupangiri amomwe mungachitire izi.
- Yesani natto: Natto ndi chakudya chotupitsa chomwe chili ndi vitamini K2 wambiri. Anthu ena sakonda kukoma kwake, koma ngati mungathe kuyamwa, kudya kwanu K2 kudzawonjezereka.
- Idyani mazira ambiri: Mazira ndi mavitamini K2 abwino omwe amatha kuwonjezeredwa mosavuta pachakudya chanu cham'mawa.
- Idyani tchizi zina: Tchizi wowotcha, monga Jarlsberg, Edam, Gouda, cheddar ndi tchizi wabuluu, mumakhala vitamini K2 wopangidwa ndi bakiteriya omwe amagwiritsa ntchito popanga.
- Idyani nkhuku yamdima yakuda: Nyama yakuda ya nkhuku, monga nyama ya mwendo ndi ntchafu, imakhala ndi vitamini K2 wocheperako ndipo itha kuyamwa bwino kuposa K2 yomwe imapezeka m'mawere a nkhuku.
Mavitamini K1 onse ndi vitamini K2 amapezekanso mu mawonekedwe owonjezera ndipo nthawi zambiri amadya pamlingo waukulu. Ngakhale kulibe poizoni wodziwika, kafukufuku wowonjezera amafunika asanaperekedwe malangizo pazowonjezera.
Chidule: Ndibwino kuti muphatikize zakudya zosiyanasiyana za vitamini K1 ndi K2 pazakudya zanu kuti mupeze zabwino zomwe mavitaminiwa amapereka.Mfundo Yofunika Kwambiri
Vitamini K1 imapezeka makamaka m'masamba obiriwira obiriwira, pomwe K2 imapezeka kwambiri muzakudya zofufumitsa komanso nyama zina.
Vitamini K2 imatha kutengeka bwino ndi thupi ndipo mitundu ina imatha kukhala m'magazi nthawi yayitali kuposa vitamini K1. Zinthu ziwirizi zingayambitse K1 ndi K2 kukhala ndi zotsatirapo zosiyanasiyana pa thanzi lanu.
Vitamini K ayenera kuti amatenga gawo lofunikira pakumanga magazi ndikulimbikitsa thanzi lamtima ndi mafupa. Kafukufuku wina akuwonetsa kuti K2 itha kukhala yoposa K1 mu zina mwa izi, koma kafukufuku wowonjezera amafunika kutsimikizira izi.
Kuti mukhale ndi thanzi labwino, ganizirani zowonjezera chakudya cha vitamini K1 ndi K2. Yesetsani kuphatikiza masamba obiriwira tsiku lililonse ndikuphatikizanso zakudya zopangidwa ndi zofufumitsa komanso zopangira nyama za K2 muzakudya zanu.
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