John Myers
I-Vitamin K ivame kakhulu epuletini ngoba itholakala ekudleni okuningi. Kulesi sihloko, ungathola ukuthi yibaphi abahlinzeki abangcono kakhulu, ukuthi imisoco ibaluleke ngani, nokuthi iphakeme kangakanani imfuneko yakho.
Iyini i-vitamin K empeleni?
Ngaphandle kwawo, igazi lethu belingeke lijiye futhi amathambo ethu abezohlupheka: Uvithamini K udlala indima ebalulekile ekudleni. Nokho, njengoba itholakala ekudleni okuhlukahlukene njengemifino, ukuntula akuvamile kakhulu. Isidingo sansuku zonke sama-micrograms angama-60 kuya kwangu-80 singambozwa ngokudla okulinganiselayo. I-Vitamin K empeleni inguvithamini K1 (phylloquinone) kanye ne-vitamin K2 (menaquinone). Owokuqala utholakala ikakhulukazi ekudleni okusekelwe ezitshalweni, lokhu kokugcina kukhiqizwa amagciwane emathunjini. Indima ngqo edlalwa yi-menaquinone emzimbeni nasempilweni iseyisihloko socwaningo. Okubaluleke kakhulu ekukhetheni nasekulungiseni ukudla kukavithamini K iqiniso lokuthi, njengamavithamini E, A, no-D, ayancibilika emafutheni. Ngakho-ke zizwe ukhululekile ukusebenzisa amafutha athile lapho upheka lapho ulungisa ukudla okulandelayo okunovithamini K omningi.
Lokhu kudla kuqukethe uvithamini K omningi
Lokhu kudla okulandelayo kuphakathi kwabahlinzeki abahamba phambili be-phylloquinone - kunokuqukethwe okungenani okungamaphesenti angama-30 yenani lereferensi ngokuya ngokoMthetho Wolwazi Lokudla:
- Imifino enamahlamvu njengesipinashi
- Imifino enamahlamvu efana ne-ulethisi ne-arugula
- i-broccoli
- Iklabishi (i-kale, i-cauliflower, iklabishi elibomvu, amahlumela aseBrussels)
- i-sauerkraut
- I-Peas
- Obhontshisi abaluhlaza okotshani
- imikhiqizo yokusanhlamvu
- i-asparagus
- isilimo esinamagatsha anamanzi
- inyama yenkomo
- isitshalo esihlobene no-anyanisi
- isitshalo esihlobene no-anyanisi
- isilimo esinamagatsha anamanzi
Uma lokhu kudla kukavithamini K kuhlala kumenyu yakho, konke kuhamba kahle. Lapho ugcina, qiniseka ukuthi ukhetha indawo emnyama ngangokunokwenzeka. Ngoba uvithamini K uyazwela ekukhanyeni. Ingabe unemibuzo mayelana nalokhu nezinye izinto ezibalulekile? Ochwepheshe bethu baneseluleko futhi banikeza izimpendulo mayelana namavithamini, izinto ezincane ezimangalisayo zemvelo.
Kwenzekani uma uthola uvithamini K omningi noma omncane kakhulu?
Kubantu abanempilo, akukho noyedwa noma omunye onemiphumela. Isimo sihlukile uma uhlushwa izifo ezithile. Isibonelo, uma uthatha imithi yokunciphisa igazi lakho, akudingeki ukwenze ngaphandle kokudla kukavithamini K, kodwa kufanele ukudle ngokulinganayo ngangokunokwenzeka ukuze kungabikho ukushintshashintsha okukhulu ekuhlulekeni kwegazi. Uma ungabaza, buza udokotela wakho womndeni. Kufanele futhi kucaciswe esimweni ngasinye ukuthi inani eliphakeme likavithamini K linengqondo yini ngoba ukumuncwa ngokugayeka kokudla kuyaphazamiseka.
