Ngaba iVitamin D iyingozi ngaphandle kweVitamin K?

Umxholo

• Zithini iivithamini D kunye noK?
• Iivithamini D kunye noK basebenze njengeQela
• Indima yeVitamin D
• Indima yeVitamin K
• Ngaba iVitamin D iyingozi ngaphandle kweVitamin K?
• Uzifumana phi iVithamin K eyaneleyo?
• Umgca osezantsi

Ukufumana inani elaneleyo levithamini D kunye nevithamini K kubalulekile kwimpilo yakho.

Kodwa eminye imithombo ibanga ukuba ukongeza kwi-vitamin D kuyingozi ukuba uphantsi ku-vitamin K.

Ke yintoni inyani? Eli nqaku lijonga kwisayensi emva kwala mabango.

Zithini iivithamini D kunye noK?

I-Vitamin D kunye ne-vitamin K zibalulekile, ukutya okunesinyibilikisi esinamafutha.

Zihlala zininzi kakhulu kukutya okunamafutha aphezulu, kwaye ukufunxeka kwazo kwigazi kuyaphucuka xa zityiwe ngamanqatha.

Ngokuqhelekileyo ibizwa ngokuba yi "vitamin sunshine," i-vitamin D ininzi kwiintlanzi ezinamafutha kunye neoli yeentlanzi, kodwa iphinda iveliswe ngesikhumba sakho xa sichanekile elangeni.

Omnye wemisebenzi ephambili ye-vitamin D kukukhuthaza ukufunxeka kwe-calcium kunye nokugcina amanqanaba e-calcium efanelekileyo egazini lakho. Ukunqongophala kukavithamini D kunokubangela ukulahleka kwethambo.

I-Vitamin K ifumaneka kwimifuno enamagqabi, iimbotyi ezinegwele kunye nemifuno, kunye nokutya okunamafutha, okutya izilwanyana, njengeqanda leqanda, isibindi kunye netshizi.

Kuyimfuneko ekunqandeni igazi kwaye kukhuthaza ingqokelela yecalcium emathanjeni nasemazinyweni akho.

Iivithamini D kunye no-K zizondlo ezinokunyibilika ngamanqatha ezidlala indima ebalulekileyo kwimetabolism yomzimba wakho.

Iivithamini D kunye noK basebenze njengeQela

Xa kuziwa kwi-calcium metabolism, iivithamini D kunye no-K basebenza kunye. Zombini zidlala indima ebalulekileyo.

Indima yeVitamin D

Omnye wemisebenzi ephambili yevithamini D kukugcina amanqanaba e-calcium efanelekileyo egazini.

Kukho iindlela ezimbini apho i-vitamin D inokufezekisa oku:

• Ukuphucula ukufakwa kwecalcium: I-Vitamin D yandisa ukufunxeka kwe-calcium ekutyeni okutyayo ().
• Ukuthatha ikhalsiyam kwithambo: Xa ungayityi ngokwaneleyo i-calcium, ivithamin D igcina amanqanaba egazi ngokuzoba kumzimba ophambili we-calcium - amathambo akho ().

Ukugcina amanqanaba egazi e-calcium ngokwaneleyo kubalulekile. Ngelixa i-calcium yaziwa kakhulu ngendima yayo kwimpilo yethambo, ineminye imisebenzi emininzi ebalulekileyo emzimbeni ().

Ngexesha lokungonelisi kokutya kwe-calcium, umzimba wakho awunandlela yimbi ngaphandle kokusebenzisa i-calcium reserve emathanjeni akho, nangona oko kunokubangela ukulahleka kwethambo kunye ne-osteoporosis ekuhambeni kwexesha.

Indima yeVitamin K

Njengoko kukhankanyiwe ngasentla, ivithamin D iqinisekisa ukuba amanqanaba egazi e-calcium aphezulu ngokwaneleyo ukuhlangabezana neemfuno zomzimba wakho.

Nangona kunjalo, ivithamin D ayilawuli ngokupheleleyo apho iphelela khona ikhalsiyam emzimbeni wakho. Yilapho i-vitamin K ingena khona.

UVitamin K ulawula ikhalsiyam emzimbeni wakho ubuncinci ngeendlela ezimbini:

• Ukukhuthaza ukubalwa kwethambo: UVitamin K wenza ukuba i-osteocalcin, iprotein ekhuthaza ukuqokelelwa kwe-calcium emathanjeni nasemazinyweni akho.
• Yehlisa ukubalwa kwezicubu ezithambileyo: I-Vitamin K isebenza iprotein ye-GLA ye-matrix, ethintela i-calcium ekuqokeleleni kwizicwili ezithambileyo, ezinjengezintso kunye nemithambo yegazi (,).

Okwangoku, zimbalwa izifundo ezilawulwayo zabantu eziphande ngeziphumo zevithamin K ezongezekayo ekubalweni kwenqanawa yegazi, kodwa ezinye izifundo ziyaqhubeka (,,).

Ukubalwa kwenqanawa yegazi kuyabandakanyeka kuphuhliso lwezifo ezinganyangekiyo, ezinjengesifo sentliziyo nesezintso (,,).

Omnye wemisebenzi ephambili ka-vitamin D kukuqinisekisa amanqanaba afanelekileyo e-calcium egazini lakho. I-Vitamin K ikhuthaza ukuqokelelana kwe-calcium emathanjeni akho, ngelixa inciphisa ukuqokeleleka kwayo kwizicubu ezithambileyo ezifana nemithambo yegazi.

Ngaba iVitamin D iyingozi ngaphandle kweVitamin K?

Abanye abantu banenkxalabo yokuba ukutya okunovithamin D okuphezulu kunokukhuthaza ukubalwa kwenqanawa yegazi kunye nesifo sentliziyo phakathi kwabo banevithamini K.

Imigca emininzi yobungqina iyayixhasa le ngcamango:

• I-Vitamin D inetyhefu ibangela i-hypercalcemia: Olunye uphawu lwamaqondo aphezulu kakhulu e-vitamin D (ityhefu) yi-hypercalcemia, imeko ebonakaliswa ngamanqanaba aphezulu e-calcium egazini ().
• I-Hypercalcemia ikhokelela ekubalweni kwemithambo yegazi (BVC): Kwi-hypercalcemia, amanqanaba e-calcium kunye ne-phosphorus aphakama kangangokuba i-calcium phosphate iqala ukuqokelela kulungelelwaniso lwemithambo yegazi.
• I-BVC inxulunyaniswa nesifo sentliziyo: Ngokutsho kweengcali, ukubalwa kwemithambo yegazi yenye yezona zinto ziphambili ezibangela isifo sentliziyo (,).
• Ukusilela kweVitamin K kunxulunyaniswa ne-BVC: Izifundo zokujonga zinxibelelanise amanqanaba asezantsi e-vithamini K kumngcipheko okhulayo wokubalwa kwenqanawa yegazi ().
• Idosi ephezulu yevithamini K yongeza i-BVC kwizilwanyana: Uphononongo olulawulwayo kwiigundane kumngcipheko omkhulu wokubala lubonisa ukuba idosi ephezulu yovithamini K2 yongeze iBVC ().
• Ukongezwa kweVitamin K kunokunciphisa i-BVC ebantwini: Olunye uphononongo olulawulwayo kubantu abadala lubonise ukuba ukongeza nge-500 mcg ye-vitamin K1 yonke imihla kangangeminyaka emithathu icothise i-BVC nge-6% ().
• Ukutya kakhulu ivithamin K kunokunciphisa umngcipheko wesifo sentliziyo: Abantu abafumana iivithamini K2 eziphezulu ekutyeni kwabo basemngciphekweni wokunciphisa ukubalwa kwenqanawa yegazi kunye nesifo sentliziyo (,,).

Ukubeka ngokulula, ivithamin D ityhefu inokubangela ukubalwa kwemithambo yegazi, ngelixa ivithamin K inokunceda ukuthintela oku kungenzeki.

Nangona le imitya yobungqina inokubonakala ixhasa ngokwaneleyo, kusekho amaqhekeza ambalwa alahlekileyo.

Ngelixa idosi ephezulu kakhulu yevithamini D inokukhokelela kumanqanaba aphezulu e-calcium aphezulu kunye nokubalwa kwenqanawa yegazi, akukacaci ukuba iidosi ezisezantsi zevithamini D ziyingozi kwixesha elide (,,).

Ngo-2007, esinye isondlo sondla ukuba i-vitamin D inokunciphisa i-vitamin K, enokubangela ukungabikho kwe-vitamin K. Uphando oluthe kratya luyafuneka ngaphambi kokuba ubunyani beli thiyori buqinisekiswe ngokupheleleyo ().

Akukho bungqina bunamandla bungqina ukuba inani eliphakathi levithamini D liyingozi ngaphandle kokufumana ngokwaneleyo ivithamin K. Nangona kunjalo, uphando luyaqhubeka, kwaye umfanekiso unokucaca kungekudala.

Izazinzulu azazi nokuba ukutya okuninzi okuneevithamini D kuyingozi xa ukwamkelwa nguvithamin K kungonelanga. Ubungqina bucebisa ukuba inokuba yinkxalabo, kodwa isiphelo esiqinisekileyo asinakufikelelwa kweli nqanaba.

Uzifumana phi iVithamin K eyaneleyo?

Vitamin K iza ngeendlela ezininzi ezahlukeneyo, ngokwesiko yahlulwe yangamaqela amabini:

• Vitamin K1 (phylloquinone): Olona hlobo luqhelekileyo lwevithamini K. Ifumaneka kwizityalo, ngakumbi imifuno enamagqabi afana ne-kale kunye nespinatshi.
• Vitamin K2 (menaquinone): Le fomu inqabile kakhulu ekutyeni kwaye ifunyanwa ikakhulu kukutya okunezilwanyana kunye nokutya okunesonka njenge-natto.

I-Vitamin K2 ngokwenene lusapho olukhulu lweekhompawundi, kubandakanya i-menaquinone-4 (MK-4) kunye ne-menaquinone-7 (MK-7).

• IMK-4: Ifunyenwe kukutya okufumaneka kwizilwanyana ezinje ngesibindi, amanqatha, isikhupha seqanda kunye netshizi.
• IMK-7: Yenziwe kukuvundiswa kwebhakteria kwaye ifunyenwe kukutya okunesonka, njenge natto, miso kunye ne sauerkraut. Ikwaveliswa sisisu sakho sebhakteria (25,).

Iingcebiso ngoku zokutya azicaluli phakathi kwe vithamin K1 kunye ne K2. Kubantu abaneminyaka eyi-19 nangaphezulu, ukutya okwaneleyo yi-90 mcg yabasetyhini kunye ne-120 mcg yamadoda ().

Ezi tshathi zimbini zingezantsi zibonisa eyona mithombo ityebileyo yeevithamini K1 kunye ne-K2, kunye nezixa zokutya okubonelela nge-100-gram yokukhonza (,,,).

Ukongeza okunye koku kutya ekutyeni kwakho kwemihla ngemihla kuya kukunceda ufikelele kwiimfuno zakho zovithamin K. Izongezo zikwafumaneka ngokubanzi.

Kuba i-vitamin K inyibilika ngamanqatha, ukuyitya ngamanqatha kunokuphucula ukufunxeka.

Umzekelo, unokongeza ioyile encinci kwimifuno yakho eluhlaza okanye uthathe izongezo zakho ngesidlo esinamafutha.

Ngethamsanqa, ukutya okuninzi okunevithamini K2 nako kutyebile kumanqatha. Oku kubandakanya itshizi, izikhupha zamaqanda kunye nenyama.

Musa ukuthatha iidosi eziphezulu kakhulu zevithamin K ngaphambi kokuba uthethe nogqirha wakho, njengoko banokusebenzisana namayeza athile ().

I-Vitamin K1 igcwele amagqabi, imifuno eluhlaza, efana ne-kale kunye nespinatshi. I-Vitamin K2 ifumaneka kukutya okufumaneka kwizilwanyana, njengesibindi, amaqanda kunye netshizi, kunye nokutya okunesonka njenge-natto.

Umgca osezantsi

Izazinzulu zisaphanda ngemisebenzi yeevithamini D kunye neK.

Abayiqondi ngokupheleleyo indlela abadibana ngayo, kodwa amaqhekeza amatsha aya kongezwa kwipuzzle.

Kucacile ukuba i-vitamin K iyanceda intliziyo yakho kunye namathambo, kodwa akucaci nokuba ngaba i-vitamin D eyongezelelekileyo yongeze xa unobunzima ku-vitamin K.

Nangona kunjalo, qiniseka ukufumana isixa esaneleyo sevithamini D kunye noK kwisidlo sakho. Zombini zibalulekile.