John Myers
Vashoma vanhu vanoziva kukosha kwevhitamini K kumiviri yavo. Vitamin K haingodzore kugwamba kweropa chete, asi zvakare inomutsa kuumbwa kwemapfupa uye inodzivirira kubva kugomarara. Dzivirira hutano hwako nevhitamini K.
Chii chinonzi vitamini K?
Kufanana nevhitamini A, D, uye E, vhitamini K ivhitamini inonyungudika nemafuta.
Kune maviri anongoitika maitiro evhitamini K: vhitamini K1 (phylloquinone) uye vhitamini K2 (menaquinone). Zvisinei, vitamin K2 inoratidzika seyo inonyanya kushanda yezviviri.
Vitamin K1 inonyanya kuwanikwa mumashizha emiti yakasiyana-siyana yakasvibirira, yatichakurukura pasi apa. Vhitamini K1 inogona kushandurwa nemuviri kune yakanyanya kushanda vhitamini K2.
Vitamin K2, kune rumwe rutivi, inongowanikwa muzvikafu zvemhuka uye mune zvimwe zvakaviriswa zvezvirimwa zvekudya. Mukupedzisira, inoumbwa nema microorganisms aripo. Matumbu edu anewo mabhakitiriya emudumbu akakodzera anogona kuumba vitamini K2 - tichifunga, chokwadi, kuti maruva emukati ane utano.
Zvikafu zvine vhitamini K2 zvinosanganisira sauerkraut mbishi, bota, mazai yolks, chiropa, mamwe machizi, uye yakaviriswa soya chigadzirwa natto.
Vitamin K inodzora kugwamba kweropa
Upenyu hwedu hunoda chikamu chevhitamini K kuitira kuti ropa coagulation rishande. Kushaikwa kwevhitamini K kunovharisa vhitamini K-inotsamira coagulation zvinhu uye nekudaro kugona kweropa kugwamba, izvo zvinogona kukonzera kuwedzera kwekuda kubuda ropa. Kuti udzivise kugwamba kweropa, muviri unofanirwa kugara uchipihwa vhitamini K yakakwana.
Zvinonakidza kuziva kuti, zvakasiyana, huwandu hwevhitamini K hunoita kuti ropa riwedzere kuvhara kana kuwedzera kwengozi ye thrombosis. Muviri wedu unokwanisa kushandisa zvakakwana vhitamini K iripo kuitira kuti kugwamba kweropa kurambe kuri muchiyero.
Vitamin K kurwisa arteriosclerosis
Vhitamini K haina kukosha kukuru pakuvhara ropa chete asiwo kudzivirira uye kudzoreredza kuoma kwetsinga, uye arteriosclerosis. Asi mapundu akadaro ane ngozi mutsinga dzedu dzeropa anovapo sei pakutanga?
Chii Chinokonzera Plaque?
Somugumisiro wekushaya zvokudya zvinovaka muviri uye kuwedzera kweBP, misodzi isingaonekwi inoonekwa pamadziro emukati etsinga dzedu. Muviri wedu unoedza nenzira yomuzvarirwo kugadzirisa kukuvara uku. Asi kana muviri usina zvinhu zvakakosha (zvakadai sevhitamini C nevhitamini E), unotsvaga mhinduro yechimbichimbi kuti imbovhara pakatsemuka.
Kunze kwekudikanwa, muviri unoshandisa imwe mhando yecholesterol - LDL cholesterol - iyo inokwezva calcium nezvimwe zvinhu kubva muropa uye nokudaro inovhara kuputika mutsinga dzeropa. Aya ma calcium deposits anonzi plaque uye, kana akaputika, anogona kutungamirira kukuuraya kwemoyo kana sitiroko.
Vitamin K inodzora calcium mazinga muropa
Kazhinji, calcium inokosha mineral - kwete chete yemazino nemapfupa asi kune mamwe mabasa akawanda. Zvisinei, kuitira kukwanisa kushandisa calcium munhengo inoenderana, inofanirawo kutakurwa zvakavimbika kune kwainoenda.
Kana zvisina kudaro calcium yakawandisa inoramba iri muropa uye inogona kuiswa pamadziro emudziyo kana mune dzimwe nzvimbo dzisingadiwi, semuenzaniso B. muitsvo, izvo zvinogona kutungamirira kumatombo eitsvo.
Vitamin K inokonzeresa kugovaniswa uku: Inobvisa calcium yakawandisa kubva muropa kuitira kuti ishandiswe kugadzira mapfupa uye mazino uye haina kuiswa mutsinga dzeropa kana muitsvo. Iyo yakakwana yakakwana yevhitamini K level nokudaro inoderedza njodzi yearteriosclerosis (uye nekudaro zvakare kurwisa kwemoyo uye sitiroko) uye pamwe zvakare njodzi yeitsvo matombo.
Vitamin K2 inodzivirira kuisirwa mutsinga dzeropa
Ongororo dzinoverengeka dzesainzi dzinotsigira kugadzirwa kwevhitamini K. Chidzidzo chine 564 vatori vechikamu chakabudiswa mumagazini inonzi Atherosclerosis, iyo yakaratidza kuti kudya kwakapfuma muvhitamini K2 kunoderedza zvakanyanya kuumbwa kweplaque inouraya (deposits mutsinga dzeropa).
Rotterdam Heart Study yakaratidzawo munguva yekucherechedza kwemakore gumi kuti vanhu vaidya zvokudya zvine chikamu chakakwirira chevhitamini K2 yakasikwa zvakajeka vaiva nekasiyamu shoma shoma mutsinga kupfuura vamwe. Chidzidzo chacho chakaratidza kuti vhitamini K2 yakasikwa inogona kuderedza dambudziko rekutanga arteriosclerosis kana kufa nezvirwere zvemwoyo ne50%.
Vitamin K2 inodzosera kumashure calcification
Imwe ongororo yakatoratidza kuti vhitamini K2 inokwanisa kudzoreredza calcification iripo. Muchidzidzo ichi, makonzo akapiwa warfarin kuti aite kuti tsinga dziome.
Warfarin inopikisa vitamin K, saka ine zvinopesana nevhitamini K. Inodzivisa kuvhara kweropa uye chikamu chezvinonzi anticoagulants, kunyanya muU.SA. Mishonga iyi inonziwo "blood thinners". Migumisiro yaro inozivikanwa inosanganisira zvose arteriosclerosis uye osteoporosis - nekuda kwekuti anticoagulants inodzivirira vitamini K kubva pakugadzirisa mazinga e calcium.
Muchidzidzo ichi, mamwe makonzo akange ave kurwara nearteriosclerosis akapihwa chikafu chine vhitamini K2, asi chimwe chikamu chakaramba chichipihwa chikafu chemazuva ese. Muyedzo iyi, vhitamini K2 yakakonzera kudzikiswa kwe50 muzana mu arterial calcification kana ichienzaniswa neboka rinodzora.
Vitamin K uye D kurwisa chirwere chemoyo
Mhedzisiro yevhitamini K mukudzivirira chirwere chemwoyo yakanyatsobatana nevhitamini D. Zvose zvinovaka muviri zvinoshanda pamwe chete kuti uwedzere kugadzirwa kweprotein (Matrix GLA protein) inodzivirira mitsipa yeropa kubva ku calcification. Naizvozvo, zvakakosha kuwana mavhitamini ese ari maviri kuburikidza nekudya, chiedza chezuva, kana ma supplements kuti uderedze njodzi yechirwere chemoyo.
Mabhonzo anoda vitamini K
Mabhonzo anodawo vhitamini K - pamwe chete necalcium nevhitamini D - kuti arambe aine hutano uye akasimba. Vitamin K haingopi mapfupa nemazino chete calcium yavanoda kubva muropa asiwo inomutsa protein inobatanidzwa mukuumbwa kwemapfupa. Chete pasi pekuita kwevhitamini K ndipo puroteni iyi inonzi osteocalcin inogona kusunga calcium uye kuivaka mumapfupa.
Vitamin K2 kurwisa osteoporosis
Chidzidzo kubva muna 2005 chakabata zvakanyanya nevhitamini K2 maererano nekuumbwa kwemapfupa. Vatsvakurudzi vakakwanisa kuratidza kuti kushayikwa kwevhitamini K2 kunokonzera kuderera kwepfupa uye kuwedzera kwengozi yekuputsika kwevakadzi vakwegura.
Chimwe chidzidzo chakatoratidza kuti kurasikirwa kwepfupa mu osteoporosis kunogona kudzvinyirirwa nehuwandu hwevhitamini K2 (45 mg zuva nezuva) uye kuumbwa kwemapfupa kunogona kukurudzirwa zvakare.
Vitamin K1 kurwisa osteoporosis
Imwe ongororo kubva kuHarvard Medical School ine vanopfuura 72,000 vatori vechikamu yakaratidza kuti iyo yakawanda vhitamini K1 inewo simba rakanaka panjodzi yeosteoporosis. Zvave zvichiratidzwa kuti vakadzi vakadya yakawanda yevhitamini K1 vaiva ne30% vashoma kuputsika (mu osteoporosis) kupfuura boka rekuenzanisa rakadya zvishoma vhitamini K1.
Sezvineiwo, njodzi yezvidzidzo 'yeosteoporosis yakatowedzera apo huwandu hwevhitamini D hwakasanganiswa nekushomeka kwevhitamini K mazinga.
Ichi chigumisiro chinoratidza zvakare kuti zvakakosha zvakanyanya kushandisa chiyero chepakati chevhitamini OSE. Kudya kwakadzikama kunopa zvese zvakakosha zvinovaka muviri uye zvakakosha zvinhu ndizvo makiyi ehutano.
Vitamin K kurwisa cancer
Kudya kunovaka muviri kunogonawo kusimbisa dziviriro yedu kana totaura nezvegomarara. Muviri wedu unogara uchirwiswa nemaseru egomarara ane hutsinye anozivikanwa uye kuitwa asingakuvadzi nemasoja emuviri. Chero bedzi tine utano hwakanaka, hatizvioni zvachose.
Asi chikafu chine shuga yakawanda, chikafu chemuindasitiri uye kugara uchisangana nemuchetura wemumba zvinonetesa dziviriro yedu yemusikirwo uye zvinoita kuti gomarara ripararire.
Kana iwe ukatarisa zvidzidzo zvinotevera, vitamin K2 kunyanya inoratidzika sechinhu chakakosha zvikuru chepuzzle mukurwisa kenza.
Vitamin K2 inouraya leukemia masero
Vitamin K2's anti-cancer properties inoita seine chekuita nekugona kwayo kuuraya cancer maseru. Tsvagiridzo uchishandisa in vitro cancer maseru zvishoma inoratidza kuti vhitamini K2 inogona kukonzera kuzviparadza kwemasero eukemia.
Vitamin K2 inodzivirira kenza yechiropa
Iwe unogona kunge uchifunga, "Zvinoshanda mu test tube hazvifanirwe kushanda nenzira iyoyo muhupenyu chaihwo." Ichokwadi, hongu. Nekudaro, iyo anti-cancer mhedzisiro yevhitamini K2 yakaedzwawo muvanhu: semuenzaniso mune chidzidzo chakabudiswa mu Journal of the American Medical Association.
Muchidzidzo ichi, vanhu vakaratidza kuwedzera kwengozi yekenza yechiropa vakapihwa vhitamini K2 kuburikidza nezvokudya zvinowedzera. Vanhu ava vakafananidzwa neboka rekutonga risina kugamuchira vitamini K2. Zvigumisiro zvinonakidza: Zvisingasviki 10% yezvidzidzo zvakagamuchira vitamini K2 gare gare vakagadzira kenza yechiropa. Kusiyana neizvi, 47% yeboka rekutonga rakabata chirwere ichi chakakomba.
Vitamin K2 yemapendekete akaverengerwa
The calcified shoulder inoita kuti inzwe kurwadziwa kwakanyanya. Inokura zvishoma nezvishoma, asi kurwadziwa kunogona kuitika kamwe kamwe. Calcium inoisa pamapfudzi tendon zvakabatanidzwa inokonzera izvi.
Kupihwa kwakanaka kwevhitamini K kunogona kudzivirira kuvandudzwa kwepfudzi rakaverengerwa sezvo vhitamini inoshandura calcium mumapfupa uye inobatsira kudzivirira kuunganidzwa kwecalcification munyoro. Ehezve, mukuwedzera pakugadzirisa vhitamini K kupihwa kweiyo calcified bendekete, mamwe matanho anodiwa, ayo aunogona kuwana mune link iri pamusoro.
Vitamin K2 inoderedza njodzi yekufa
Vitamin K2 sezviri pachena inogona kubatsira vanhu vanotova negomarara. Kushandiswa kwevhitamini K2 kunogona kuderedza njodzi yekufa muvarwere vekenza ne30%. Mhedzisiro iyi ichangobva kuburitswa muongororo muAmerican Journal of Clinical Nutrition.
Chinodiwa chezuva nezuva chevhitamini K
Tichitarisa zvese izvi zvidzidzo, zvinokurumidza kuve pachena kuti kuwana vhitamini K yakakwana kwakakosha. The German Society for Nutrition ikozvino inotaura zvinotevera zvezuva nezuva zvinodiwa kune vechidiki kubva pazera re15 uye vakuru:
- Vanhukadzi vanenge 65 µg
- varume vanenge 80 μg
Zvisinei, zvinogona kufungidzirwa kuti aya 65 µg kana 80 µg anomiririra hushoma hwakakwana hunodiwa kuchengetedza kugwamba kweropa uye kuti huwandu hwepamusoro hwevhitamini K hunodiwa. Sezvinozivikanwa, vhitamini K ine mamwe mabasa mazhinji kunze kwekugwamba kweropa.
Sezvo vhitamini K yechisikigo isiri chepfu kunyangwe muhuwandu uye pasina mhedzisiro inozivikanwa, inogona zvakare kufungidzirwa nekuda kwechikonzero ichi kuti kudiwa kwevhitamini K kwakanyanya kukwirira, saka hapana njodzi kana iwe ukatora yakawanda vhitamini K kupfuura zviri pamutemo. inokurudzirwa 65 µg kana 80 µg.
Zvokudya zvakakwirira mu vitamin K1
Muchinyorwa chinotevera, takaisa pamwechete zvimwe zvekudya zvakanyanya kupfuma muvhitamini K1, izvo zvinogona kuwedzera mazinga ako evhitamini K muropa. Zvokudya izvi zvakakosha kusanganisira mukudya kwako kwezuva nezuva, kwete chete nokuti zvinosangana nezvido zvako zvevhitamini K, asiwo nokuti zvine zvimwe zvakasiyana-siyana zve micronutrients.
Green masamba mashizha
Kudiwa kwevhitamini K1 kunogona kuve nechokwadi, semuenzaniso, nekudya mizhinji yemiriwo mashizha egirinhi sespinachi, lettuce, kana purslane. Zvisinei, miriwo yemashizha yakasvibirira haingori nehuwandu hwevhitamini K1 chete asiwo zvimwe zvinhu zvakawanda zvinokurudzira utano zvakadai sechlorophyll. Mashizha ane mashizha anogona kushandiswa kugadzira zvinonaka zvakasvibirira smoothies nerubatsiro rwe blender, zvichiita kuti zvive nyore kuwedzera nhamba yemashizha emashizha mukudya kwako.
Kana uchiri nedambudziko rekuwana miriwo yeshizha yakasvibira yakakwana, zvinwiwa zvakasvibirira zvakagadzirwa nehuswa hweuswa (uswa hwegorosi, uswa hweKamut, uswa hwebhari, uswa hwakatsetseka, kana musanganiswa wehuswa hwakasiyana nemishonga) zvakare chimwe chitubu chikuru chevhitamini K. Barley. muto weuswa unobva kunzvimbo yepamusoro-soro, semuenzaniso, ine kanenge kaviri inokurudzirwa zuva nezuva yevhitamini K1 muyero yezuva nezuva yemagiramu gumi nemashanu.
Beetroot mashizha
Vanhu vazhinji havatomboziva kuti mashizha ebeetroot anonziwo muriwo une mashizha. Izvo zvine zvicherwa zvakawanda uye zvinovaka muviri kupfuura tuber. Mumashizha e-beetroot, pane kunyange 2000 nguva yakawanda yevhitamini K1 kupfuura mu tuber - chitubu chechokwadi chezvinhu zvinokosha!
kabichi
Kale ine vhitamini K1 yakawanda pane chero muriwo. Asi mamwe marudzi emakabheji akadai se broccoli, koliflower, Brussels sprouts, kana white cabbage anewo vhitamini K1 yakawanda. White kabichi inopawo vhitamini K2 - nekuda kweiyo microorganism content - kana ichidyiwa nenzira yesauerkraut. Kabichi zvakare ine huwandu hwakakura hwehumwe hutano hwema micronutrients, ndosaka ichitoshandiswa mukurapa.
Zvishoma
Mishonga yakadai separsley uye chives inewo yakawanda yevhitamini K. Mavhitamini akawanda anokosha anogona kuwanikwa muparsley, zvichiita kuti ive mukwikwidzi kune zvimwe zvinowedzera.
Kuchengetedza
Iyo avocado haingori nehuwandu hunonakidza hwevhitamini K asiwo inopa mafuta akakosha anodiwa pakutorwa kwevhitamini yakanyungudika. Muhupo hweavocado, zvimwe zvakawanda zvinonyungudika nemafuta zvakaita sevhitamini A, vhitamini D, vhitamini E, alpha uye beta carotene, lutein, lycopene, zeaxanthin, uye calcium zvinotorwawo zviri nani.
Zvokudya zvakapfuma mu vitamin K
Pazasi pane humwe vhitamini K hunokosha kubva pane zvakasarudzwa zvekudya zvakapfuma muvhitamini K (nguva dzose pa100 g yechikafu chitsva):
- Natto: 880 mcg
- Parsley: 790 mcg
- Sipinachi: 280 mcg
- Nhare: 250 mcg
- Brussels inomera: 250 mcg
- Broccoli: 121 mcg
MK-7 inorevei uye zvese-trans zvinorevei?
Kana iwe uchida kutora vhitamini K2 sechikafu chekuwedzera, iwe unozongosangana nematemu MK-7 uye ese-trans. Mashoko aya anorevei?
Vitamin K2 inonziwo menaquinone, iyo yakapfupikiswa kuMK. Sezvo kune marudzi akasiyana eizvi, anosiyaniswa nenhamba. MK-7 ndiyo yakanyanya bioavailable (kureva inonyanya kushandiswa nevanhu) fomu.
MK-4 haisati yaonekwa seyakanyanya bioavailable, uye MK-9 haisati yaongororwa zvakanyanya.
Iyo MK-7 yave kuwanikwa mune cis kana trans fomu. Mafomu ese ari maviri akafanana nemakemikari asi ane chimiro chakasiyana chejometri saka fomu yecis haishande nekuti haigone kumisa kune maenzayimu anoenderana.
Shanduko yeMK-7 ndiyo yakanakisa uye inoshanda zvakanyanya fomu.
Nekudaro, ese ari maviri mafomu anogona kusanganiswa mukugadzirira pasina mutengi kuziva kuti yakawanda sei yeimwe kana imwe irimo.
Gadziriro dzinosanganisira dzinopfuura 98 muzana yeshanduko dzinonzi zvese-trans kuratidza kuti chigadzirwa chinenge chakasarudzika kana kunyange chega cheshanduko uye nekudaro chemhando yepamusoro.
Vitamin K2 sekuwedzera kwekudya
Sezvambotaurwa pamusoro, vhitamini K2 ndiyo inonyanya kushanda K vhitamini. Inofungidzirwawo kuti K1 inonyanya kushandiswa kubudisa ropa coagulation zvinhu, asi K2 inonyanya kushanda munzvimbo ye calcium metabolism. Vitamin K2 saka inonyanya kukosha kana yakatarisa pane hutano hwetsinga dzeropa, moyo, mapfupa, uye mazino.
Kune zvakawanda zvekudya zviripo zvine vhitamini K1, asi kwete zvakawanda zvine vhitamini K2 muhuwandu hwakakodzera. Chero ani zvake achiri kuzeza kudya chiropa kakawanda pasvondo, haana tsitsi shoma kune yeJapan soy specialty natto, uye pamwe anongodya mashizha mashizha akasvibira zvishoma, anomhanyisa njodzi yekurwara nekushomeka kwevhitamini K.
Mhedzisiro yacho inowanzoitika mushure memakore akati wandei uye yobva yaratidza, semuenzaniso, mune imwe mukana wekubatwa nemeno, mukuderera kwehutano hwemapfupa, mumatombo eitsvo, kana mamiriro asina kunaka emoyo netsinga.
Zvichienderana nerudzi rwekudya kwemunhu, vhitamini K2 inogonawo kutorwa sechikafu chekuwedzera.
Vitamin K2 kune vegans
Kana zvakakosha kwauri kuti vhitamini K2 yako haibvi kumhuka asi kubva kune microbial sources, ipapo vhitamini yekugadzirira iwe wasarudza inofanira kuva nevhitamini K2 muchimiro che microbial menaquinone-7. Mhuka yevhitamini K2, kune rumwe rutivi, ndeye menaquinone 4 (MK-7).
