Vitamini K - Vitamini Yoyiwalika

Ndi anthu ochepa chabe amene amadziwa kufunika kwa vitamini K kwa matupi awo. Vitamini K sikuti amangoyendetsa magazi, komanso imapangitsa kuti mafupa apangidwe komanso amateteza ku khansa. Tetezani thanzi lanu ndi vitamini K.

Kodi vitamini K ndi chiyani?

Monga mavitamini A, D, ndi E, vitamini K ndi vitamini wosungunuka m'mafuta.

Pali mitundu iwiri yodziwika bwino ya vitamini K: vitamini K1 (phylloquinone) ndi vitamini K2 (menaquinone). Komabe, vitamini K2 ikuwoneka ngati yogwira ntchito kwambiri pawiri.

Vitamini K1 imapezeka makamaka m'masamba a zomera zosiyanasiyana zobiriwira, zomwe tikambirana pansipa. Vitamini K1 imatha kusinthidwa ndi chamoyo kukhala vitamini K2 yogwira ntchito kwambiri.

Komano, vitamini K2 amapezeka muzakudya za nyama komanso muzakudya zina zofufumitsa. Potsirizira pake, amapangidwa ndi tizilombo toyambitsa matenda omwe alipo. Matumbo athu amakhalanso ndi mabakiteriya oyenerera a m'mimba omwe amatha kupanga vitamini K2 - poganiza, ndithudi, kuti zomera za m'mimba zimakhala zathanzi.

Zakudya zomwe zili ndi vitamini K2 zikuphatikizapo sauerkraut yaiwisi, batala, dzira yolks, chiwindi, tchizi, ndi soya wofufumitsa wa natto.

Vitamini K amayendetsa magazi kuundana

Chamoyo chathu chimafuna gawo la vitamini K kuti magazi azitha kugwira ntchito. Kuperewera kwa vitamini K kumapangitsa kuti vitamini K asamayende bwino, motero magazi amatha kuundana, zomwe zimapangitsa kuti magazi azichuluka. Pofuna kupewa kutsekeka kwa magazi, thupi liyenera kupatsidwa vitamini K wokwanira.

Ndizosangalatsa kudziwa kuti, mosiyana, mlingo wochuluka wa vitamini K sumayambitsa kuwonjezereka kwa magazi kapena chiopsezo chowonjezeka cha thrombosis. Thupi lathu limatha kugwiritsa ntchito bwino vitamini K yomwe ilipo kuti magazi aziundana.

Vitamini K motsutsana ndi atherosulinosis

Vitamini K sikuti ndi wofunikira kwambiri pakuundana kwa magazi komanso kupewa ndikuchepetsa kuuma kwa mitsempha, komanso arteriosclerosis. Koma kodi zolembera zoika moyo pachiswe zoterozo m’mitsempha yathu za mwazi zimayamba bwanji?

Kodi Plaque Imachititsa Chiyani?

Chifukwa cha kuperewera kwa zakudya m'thupi komanso kuthamanga kwa magazi, misozi yaing'ono imawonekera m'kati mwa mitsempha yathu. Mwachibadwa thupi lathu limayesetsa kukonza zowonongekazi. Koma ngati thupi lilibe zinthu zofunika (monga vitamini C ndi vitamini E), limayang'ana njira yadzidzidzi yotsekera ming'alu.

Chifukwa cha kufunikira, thupi limagwiritsa ntchito mtundu wina wa cholesterol - LDL cholesterol - yomwe imakopa calcium ndi zinthu zina kuchokera m'magazi ndipo motero imatseka ming'alu ya mitsempha ya magazi. Ma depositi a calcium amenewa amatchedwa plaque ndipo akasweka, amatha kudwala matenda a mtima kapena sitiroko.

Vitamini K amayendetsa kashiamu m'magazi

Nthawi zambiri, calcium ndi mchere wofunikira - osati mano ndi mafupa okha, komanso ntchito zina zambiri. Komabe, kuti athe kugwiritsa ntchito kashiamu mu chiwalo chofananira, iyeneranso kunyamulidwa modalirika kupita komwe ikupita.

Kupanda kutero, kashiamu wochuluka amakhalabe m'magazi ndipo akhoza kuikidwa pamakoma a chotengeracho kapena malo ena osafunika, mwachitsanzo B. mu impso, zomwe zingayambitse impso miyala.

Vitamini K ndi amene amachititsa kuti pakhale kugaŵikananso kumeneku: Amachotsa kashiamu wochuluka m’magazi kuti athe kugwiritsidwa ntchito popanga mafupa ndi mano ndipo saikidwa m’mitsempha ya magazi kapena mu impso. Mulingo wokwanira wa vitamini K umachepetsa chiopsezo cha arteriosclerosis (ndipo momwemonso matenda amtima ndi sitiroko) komanso mwina chiopsezo cha miyala ya impso.

Vitamini K2 imalepheretsa kusungika m'mitsempha yamagazi

Kafukufuku wambiri wa sayansi amathandizira kuti vitamini K achepetse zolengeza. Kafukufuku wopangidwa ndi anthu 564 adasindikizidwa m'magazini yotchedwa Atherosclerosis, yomwe inasonyeza kuti zakudya zokhala ndi vitamini K2 zimachepetsa kwambiri kupanga plaque yakupha (zosungira m'mitsempha ya magazi).

Kafukufuku wa Mtima wa Rotterdam adawonetsanso pazaka khumi kuti anthu omwe amadya zakudya zokhala ndi vitamini K2 wachilengedwe anali ndi ma depositi ochepa a calcium m'mitsempha kuposa ena. Kafukufukuyu adatsimikizira kuti vitamini K2 yachilengedwe imatha kuchepetsa chiopsezo chokhala ndi atherosulinosis kapena kufa ndi matenda amtima ndi 50%.

Vitamini K2 imasintha kawerengedwe

Kafukufuku wina adawonetsanso kuti vitamini K2 imatha kubweza calcification yomwe ilipo. Mu phunziro ili, makoswe anapatsidwa warfarin kuti apangitse kuumitsa kwa mitsempha.

Warfarin ndi wotsutsana ndi vitamini K, choncho ali ndi zotsatira zotsutsana ndi vitamini K. Zimalepheretsa kutsekedwa kwa magazi ndipo ndi gawo la zomwe zimatchedwa anticoagulants, makamaka ku USA. Mankhwalawa amadziwikanso kuti "ochepa magazi". Zotsatira zake zodziwika zimaphatikizapo matenda a arteriosclerosis ndi osteoporosis - chifukwa chakuti anticoagulants amalepheretsa vitamini K kuti asamayendetse kashiamu.

M’kafukufuku ameneyu, makoswe ena amene tsopano akudwala matenda a arteriosclerosis anapatsidwa chakudya chokhala ndi vitamini K2, pamene mbali ina inapitirizabe kudyetsedwa chakudya chachibadwa. Pachiyeso ichi, vitamini K2 inachititsa kuti 50 peresenti ichepetse kuwerengera kwapakati poyerekeza ndi gulu lolamulira.

Vitamini K ndi D motsutsana ndi matenda a mtima

Zotsatira za vitamini K popewa matenda a mtima zimagwirizana kwambiri ndi vitamini D. Zakudya zonsezi zimagwira ntchito limodzi kuti ziwonjezere kupanga mapuloteni (Matrix GLA protein) omwe amateteza mitsempha ya magazi ku calcification. Choncho, ndikofunikira kupeza mavitamini onse awiri kudzera mu chakudya, kuwala kwa dzuwa, kapena zowonjezera kuti mwachibadwa muchepetse chiopsezo cha matenda a mtima.

Mafupa amafunikira vitamini K

Mafupa amafunikiranso vitamini K - limodzi ndi calcium ndi vitamini D - kuti akhale athanzi komanso amphamvu. Vitamini K sikuti amangopatsa mafupa ndi mano kashiamu amene amafunikira m’mwazi komanso amayambitsa puloteni yomwe imathandiza kuti mafupa apangidwe. Pokhapokha chifukwa cha vitamini K pamene puloteni yotchedwa osteocalcin imamanga kashiamu ndi kuimanga m'mafupa.

Vitamini K2 motsutsana ndi osteoporosis

Kafukufuku wochokera ku 2005 adakhudza kwambiri vitamini K2 pokhudzana ndi mapangidwe a mafupa. Ofufuzawa adatha kusonyeza kuti kusowa kwa vitamini K2 kumayambitsa kuchepa kwa mafupa komanso chiopsezo chowonjezeka cha fractures kwa amayi achikulire.

Kafukufuku wina adawonetsanso kuti kuwonongeka kwa mafupa mu osteoporosis kumatha kuponderezedwa ndi kuchuluka kwa vitamini K2 (45 mg tsiku lililonse) ndipo mapangidwe a mafupa amatha kulimbikitsidwa kachiwiri.

Vitamini K1 motsutsana ndi osteoporosis

Kafukufuku wina wochokera ku Harvard Medical School ndi oposa 72,000 omwe adatenga nawo mbali adawonetsa kuti vitamini K1 yodziwika bwino imakhalanso ndi zotsatira zabwino pa chiopsezo cha osteoporosis. Zatsimikiziridwa kuti amayi omwe amadya kwambiri vitamini K1 anali ndi 30% zochepa zosweka (mu osteoporosis) kusiyana ndi gulu loyerekeza lomwe linadya vitamini K1 wochepa kwambiri.

Chochititsa chidwi n'chakuti, chiopsezo cha osteoporosis cha anthu oyesedwa chinawonjezeka pamene ma vitamini D ambiri adaphatikizidwa ndi kuchepa kwa vitamini K.

Zotsatirazi zikuwonetsanso kuti ndikofunikira kwambiri kudya mavitamini ONSE. Zakudya zopatsa thanzi zomwe zimapereka zakudya zonse zofunika ndi zinthu zofunika kwambiri ndiye makiyi a thanzi.

Vitamini K motsutsana ndi khansa

Zakudya zopatsa thanzi zingalimbikitsenso chitetezo chathu pankhani ya khansa. Thupi lathu limawukiridwa nthawi zonse ndi maselo owopsa a khansa omwe amadziwika ndikuwapangitsa kukhala opanda vuto ndi chitetezo chamthupi. Malinga ngati tili athanzi, sitizindikira konse.

Koma zakudya zokhala ndi shuga wambiri, zakudya za m’mafakitale komanso kukumana ndi poizoni wa m’nyumba nthaŵi zonse zimafooketsa chitetezo chathu chachibadwa ndipo zimapangitsa kuti khansa ifalikire.

Mukayang'ana maphunziro otsatirawa, vitamini K2 makamaka ikuwoneka ngati gawo lofunika kwambiri polimbana ndi khansa.

Vitamini K2 amapha maselo a leukemia

Mavitamini K2 odana ndi khansa akuwoneka kuti akugwirizana ndi mphamvu yake yopha maselo a khansa. Kafukufuku wogwiritsa ntchito maselo a khansa ya m'magazi osachepera amasonyeza kuti vitamini K2 ikhoza kuyambitsa kudziwononga kwa maselo a khansa ya m'magazi.

Vitamini K2 amateteza khansa ya chiwindi

Mwina mukuganiza kuti, "Zomwe zimagwira ntchito mu chubu choyesera siziyenera kugwira ntchito mwanjira imeneyi m'moyo weniweni." Izo nzoona, ndithudi. Komabe, zotsatira zotsutsana ndi khansa za vitamini K2 zayesedwanso mwa anthu: mwachitsanzo mu kafukufuku wofalitsidwa mu Journal of the American Medical Association.

Mu kafukufukuyu, anthu omwe adawonetsa chiwopsezo chowonjezeka cha khansa ya chiwindi adapatsidwa vitamini K2 kudzera muzakudya zowonjezera. Anthuwa anafanizidwa ndi gulu lolamulira lomwe silinalandire vitamini K2. Zotsatira zake ndi zochititsa chidwi: Osakwana 10% mwa anthu omwe adalandira vitamini K2 pambuyo pake adayamba kukhala ndi khansa ya chiwindi. Mosiyana ndi zimenezi, 47% ya gulu lolamulira linagwidwa ndi matendawa.

Vitamini K2 kwa calcified mapewa

Mapewa owerengeka amadzipangitsa kumva kupweteka kwambiri. Zimayamba pang'onopang'ono, koma ululu ukhoza kukhalapo mwadzidzidzi. Ma depositi a calcium pamapewa a tendon amayambitsa izi.

Kupereka kwabwino kwa vitamini K kumatha kuletsa kukula kwa phewa lowerengeka popeza vitamini imasamutsa calcium kupita ku mafupa ndikuthandizira kupewa kuchulukitsidwa kwa calcification mu minofu yofewa. Zachidziwikire, kuwonjezera pa kukhathamiritsa kupezeka kwa vitamini K pamapewa owerengeka, njira zina zimafunikira, zomwe mungapeze mu ulalo womwe uli pamwambapa.

Vitamini K2 amachepetsa chiopsezo cha imfa

Vitamini K2 mwachiwonekere amatha kuthandiza anthu omwe ali ndi khansa. Kugwiritsa ntchito vitamini K2 kumatha kuchepetsa chiopsezo cha kufa kwa odwala khansa ndi 30%. Zotsatira izi zidasindikizidwa posachedwa mu kafukufuku wa American Journal of Clinical Nutrition.

Zofunikira za tsiku ndi tsiku za vitamini K

Kuyang'ana maphunziro onsewa, zimawonekera mwachangu kuti kupeza vitamini K wokwanira ndikofunikira kwambiri. Germany Society for Nutrition tsopano ikunena zotsatirazi zofunika tsiku lililonse kwa achinyamata azaka zapakati pa 15 ndi akulu:

• Akazi osachepera 65 µg
• amuna pafupifupi 80 µg

Komabe, titha kuganiziridwa kuti 65 µg kapena 80 µg izi zikuyimira zochepa zomwe zimafunikira kuti magazi aziundana komanso kuti ma vitamini K ochulukirapo amafunikiradi. Monga momwe zimadziwika bwino, vitamini K ali ndi ntchito zina zambiri kuphatikiza magazi kuundana.

Popeza kuti vitamini K wachilengedwe siwowopsa ngakhale wochuluka ndipo palibe zotsatirapo zomwe zimadziwika, zikhoza kuganiziridwanso pachifukwa ichi kuti kufunikira kwa vitamini K ndikokwera kwambiri, kotero palibe chiopsezo ngati mutenga vitamini K wochuluka kuposa wovomerezeka. analimbikitsa 65 µg kapena 80 µg.

Zakudya zokhala ndi vitamini K1

Pamndandanda wotsatirawu, taphatikiza zakudya zina zomwe zili ndi vitamini K1 wambiri, zomwe zimatha kuwonjezera kuchuluka kwa vitamini K m'magazi. Zakudya izi ndizofunika kuziphatikiza muzakudya zanu zatsiku ndi tsiku, osati chifukwa zimakwaniritsa zosowa zanu za vitamini K, komanso chifukwa zili ndi ma micronutrients ena osiyanasiyana.

Masamba obiriwira obiriwira

Kufunika kwa vitamini K1 kungatsimikizidwe, mwachitsanzo, podya masamba ambiri obiriwira monga sipinachi, letesi, kapena purslane. Komabe, masamba obiriwira obiriwira samangokhala ndi kuchuluka kwa vitamini K1 komanso zinthu zina zambiri zolimbikitsa thanzi monga chlorophyll. Zomera zamasamba zitha kugwiritsidwa ntchito kupanga zobiriwira zobiriwira zobiriwira mothandizidwa ndi blender, kuti zikhale zosavuta kuwonjezera kuchuluka kwa masamba obiriwira muzakudya zanu.

Ngati mumavutikabe kupeza masamba obiriwira okwanira, zakumwa zobiriwira zopangidwa kuchokera ku ufa wa udzu (udzu wa tirigu, udzu wa Kamut, udzu wa balere, udzu wobiriwira, kapena mitundu ina ya udzu ndi zitsamba) ndi njira ina yabwino yopezera vitamini K. Barley. madzi a udzu kuchokera ku gwero lapamwamba, mwachitsanzo, ali ndi mlingo wocheperako kawiri tsiku lililonse wa vitamini K1 pa mlingo wa 15 magalamu.

Masamba a Beetroot

Anthu ambiri sadziwa nkomwe kuti masamba a beetroot amatengedwa ngati masamba obiriwira. Amakhala ndi mchere wambiri komanso michere yambiri kuposa tuber. M'masamba a beetroot, muli vitamini K2000 wochulukira nthawi 1 kuposa mu tuber - gwero lenileni la zinthu zofunika kwambiri!

Kabichi

Kale imakhala ndi vitamini K1 wochuluka kuposa masamba aliwonse. Koma mitundu ina ya kabichi monga broccoli, kolifulawa, mphukira za Brussels, kapena kabichi yoyera ilinso ndi vitamini K1 wochuluka. Kabichi woyera amaperekanso vitamini K2 - chifukwa cha tizilombo toyambitsa matenda - akamadyedwa ngati sauerkraut. Kabichi imakhalanso ndi michere yambiri yathanzi, chifukwa chake imagwiritsidwanso ntchito ngati mankhwala.

Mochepera

Zitsamba monga parsley ndi chives zilinso ndi vitamini K wambiri. Mavitamini ambiri ofunikira amapezeka mu parsley, zomwe zimapangitsa kuti zikhale zopikisana ndi zowonjezera zina.

Peyala

Mapeyalawa samangokhala ndi kuchuluka kosangalatsa kwa vitamini K komanso amapereka mafuta ofunikira omwe ndi ofunikira kuti mayamwidwe a vitamini osungunuka m'mafuta. Pamaso pa avocado, zinthu zina zambiri zosungunuka ndi mafuta monga vitamini A, vitamini D, vitamini E, alpha ndi beta carotene, lutein, lycopene, zeaxanthin, ndi calcium ndizowonanso zimayamwa bwino.

Zakudya zokhala ndi vitamini K wambiri

M'munsimu muli zakudya zina za vitamini K kuchokera ku zakudya zomwe zili ndi vitamini K (nthawi zonse pa 100 g ya chakudya chatsopano):

• Kulemera kwake: 880 mcg
• Parsley: 790 mcg
• Sipinachi: 280 mcg
• Linga: 250 mcg
• Zipatso za Brussels: 250 mcg
• Broccoli: 121 mcg

Kodi MK-7 ikutanthauza chiyani ndipo all-trans amatanthauza chiyani?

Ngati mukufuna kumwa vitamini K2 ngati chowonjezera pazakudya, mosakayikira mudzakumana ndi mawu akuti MK-7 ndi all-trans. Kodi mawuwa amatanthauza chiyani?

Vitamini K2 imatchedwanso menaquinone, yomwe imafupikitsidwa kukhala MK. Popeza pali mitundu yosiyanasiyana ya izi, amasiyanitsidwa ndi manambala. MK-7 ndi mawonekedwe a bioavailable kwambiri (ie omwe amagwiritsidwa ntchito kwambiri ndi anthu).

MK-4 sichimaganiziridwa kuti ndi bioavailable kwambiri, ndipo MK-9 sinafufuzidwe mozama.

MK-7 tsopano ikupezeka mu cis kapena trans form. Mitundu yonseyi imakhala yofanana koma imakhala ndi mawonekedwe osiyana a geometric kotero kuti mawonekedwe a cis sagwira ntchito chifukwa sangagwirizane ndi ma enzymes.

Kusintha kwa MK-7 ndiye njira yabwino kwambiri komanso yothandiza kwambiri.

Komabe, mitundu yonseyi imatha kusakanikirana pokonzekera popanda wogula kudziwa kuchuluka kwa chimodzi kapena chinacho.

Kukonzekera komwe kumakhala ndi zoposa 98 peresenti ya zosinthika kotero zimatchedwa zonse-trans kusonyeza kuti malondawo ali ndi pafupifupi kapenanso osinthika ndipo motero ndi apamwamba kwambiri.

Vitamini K2 monga chowonjezera cha zakudya

Monga tafotokozera pamwambapa, vitamini K2 ndiye vitamini K yogwira ntchito kwambiri. Zimaganiziridwanso kuti K1 imagwiritsidwa ntchito makamaka popanga zinthu za coagulation za magazi, pamene K2 imagwira ntchito kwambiri m'dera la calcium metabolism. Chifukwa chake, vitamini K2 ndiyofunikira makamaka ngati ikuyang'ana kwambiri thanzi la mitsempha yamagazi, mtima, mafupa, ndi mano.

Pali zakudya zambiri zomwe zili ndi vitamini K1, koma osati zambiri zomwe zili ndi vitamini K2 pamlingo woyenera. Aliyense amene safunabe kudya chiwindi kangapo pa sabata, alibe chifundo chapadera cha soya cha Japan chapadera cha natto, ndipo mwina amangodya masamba obiriwira obiriwira mochepa, amakhala ndi chiopsezo chodwala chifukwa cha kusowa kwa vitamini K.

Zotsatira zake nthawi zambiri zimangowoneka pakatha zaka zingapo kenako zimawonekera, mwachitsanzo, pakudwala kwa mano, kuchepa kwa mafupa, miyala ya impso, kapena vuto la mtima ndi mitsempha yamagazi.

Kutengera ndi mtundu wa zakudya zamunthu, vitamini K2 imathanso kutengedwa ngati chowonjezera chazakudya.

Vitamini K2 kwa vegans

Ngati kuli kofunika kwa inu kuti vitamini K2 yanu simachokera ku zinyama koma kuchokera ku tizilombo toyambitsa matenda, ndiye kuti kukonzekera kwa vitamini komwe mwasankha kuyenera kukhala ndi vitamini K2 mu mawonekedwe a microbial menaquinone-7. Komano, vitamini K2 ya nyama ndi menaquinone 4 (MK-7).