Vitamin K1 vs K2: Yintoni umahluko?

Umxholo

• Yintoni ivithamin K?
• Imithombo yokutya yeVitamin K1
• Imithombo yokutya yeVitamin K2
• Umahluko phakathi kweK1 kunye neK2 emzimbeni
• Izibonelelo zezeMpilo zeVitamin K1 kunye neK2
• Vitamin K kunye nokuValwa kwegazi
• Vitamin K kunye neMpilo yamathambo
• Vitamin K kunye neMpilo yeNtliziyo
• Ukusilela kweVitamin K
• Uyifumana njani iVitamin K eyaneleyo
• Umgca osezantsi

UVitamin K waziwa kakhulu ngendima yakhe ekunqandeni igazi.

Kodwa ngekhe wazi ukuba igama layo libhekisa kwiqela leevithamini ezininzi ezibonelela ngezibonelelo zempilo ngaphandle kokunceda igazi lakho.

Eli nqaku liza kuhlaziya umahluko phakathi kweendlela ezimbini eziphambili zevithamini K efumaneka kukutya kwabantu: ivithamin K1 kunye nevithamini K2.

Uya kufunda kwakhona ukuba yeyiphi na imithombo yokutya elungileyo kwezi vithamini kunye nezibonelelo zempilo onokuzilindela xa uzitya.

Yintoni ivithamin K?

UVitamin K liqela lamavithamini anyibilikayo atyebileyo abelana ngokwakhiwa kweekhemikhali ezifanayo.

UVitamin K wafunyanwa ngengozi ngeminyaka yoo-1920s noo-1930s emva kokutya okuthintelweyo kwizilwanyana kwakhokelela ekopha kakhulu).

Nangona kukho iintlobo ezahlukeneyo zevithamini K, ezi zimbini zihlala zifumaneka kukutya kwabantu yi-vitamin K1 kunye ne-vitamin K2.

I-Vitamin K1, ekwabizwa ngokuba yi-phylloquinone, ifumaneka kakhulu kukutya kwezityalo njengemifuno eluhlaza eluhlaza. Yenza malunga ne-75-90% yazo zonke iivithamini K ezityiwa ngabantu ().

I-Vitamin K2 ifumaneka kukutya okunotyiweyo kunye neemveliso zezilwanyana, kwaye ikwaveliswa yintsholongwane yegciwane. Inee-subtypes ezininzi ezibizwa ngokuba zii-menaquinones (MKs) ezithiywa ngobude bechungechunge lwazo. Baqala kwi-MK-4 ukuya kwi-MK-13.

Isishwankathelo: UVitamin K ubhekisa kwiqela leevithamini ezabelana ngendlela efanayo yemichiza. Ezona ntlobo zimbini ziphambili zifumaneka kukutya kwabantu yi-K1 kunye ne-K2.

Imithombo yokutya yeVitamin K1

I-Vitamin K1 iveliswa zizityalo. Yeyona fomu iphambili yevithamini K efumaneka kukutya kwabantu.

Olu luhlu lulandelayo lubandakanya ukutya okune-vitamin K1 ephezulu. Ixabiso ngalinye limele inani levithamini K1 kwikomityi enye yemifuno ephekiweyo ().

• Kale: 1,062 mcg
• Imifuno yeCollard: 1,059 mcg
• Ispinatshi: 889 mcg
• Imifuno yeThenip: Ngama-529 mcg
• Ibrokholi: I-220 mcg
• Ibrussels sprouts: 218 mcg

Isishwankathelo: I-Vitamin K1 lolona hlobo lwevithamini K kukutya kwabantu. Ngokuqhelekileyo ifunyanwa kwimifuno eluhlaza eluhlaza.

Imithombo yokutya yeVitamin K2

Imithombo yokutya yevithamini K2 iyahluka ngokweendidi ezingaphantsi.

Olunye uhlobo olungaphantsi, iMK-4, lufumaneka kwiimveliso ezithile zezilwanyana kwaye kuphela kwendlela engenziwanga ziintsholongwane. Inkukhu, izikhupha zamaqanda kunye nebhotolo yimithombo elungileyo yeMK-4.

I-MK-5 nge-MK-15 ziindlela zevithamini K2 ezinamatyathanga asecaleni amade. Ziveliswa ziintsholongwane kwaye zihlala zifumaneka kukutya okunotyiweyo.

I-Natto, isitya esidumileyo saseJapan esenziwe ngeembotyi zesoya ezinegwele, siphezulu kakhulu kwi-MK-7.

Ezinye iitshizi ezinzima kunye nezithambileyo ziyimithombo elungileyo yevithamini K2, ekwimo yeMK-8 kunye neMK-9. Ukongeza, uphononongo lwakutsha nje lufumanise uninzi lweemveliso zehagu eziqulathe ivithamin K2 njengeMK-10 kunye neMK-11 ().

Umxholo wevithamini K2 yee-ounces eziyi-3.5 (100 grams) zokutya okuninzi zidweliswe apha ngezantsi (,,).

• Natto: 1,062 mcg
• Isoseji yehagu: 383 mcg
• Iitshizi ezinzima: 76 mcg
• Inyama yengulube (enethambo): 75 mcg
• Inkukhu (umlenze / ithanga): 60 mcg
• Iitshizi ezithambileyo: 57 mcg
• Umpakathi weqanda: 32 mcg

Isishwankathelo: Imithombo yokutya iVitamin K2 iyahluka ngokwesiqendwana, nangona zibandakanya ukutya okunotyiweyo kunye neemveliso ezithile zezilwanyana.

Umahluko phakathi kweK1 kunye neK2 emzimbeni

Owona msebenzi uphambili wazo zonke iintlobo zevithamini K kukusebenzisa iiproteni ezinendima ebalulekileyo ekunqandeni igazi, impilo yentliziyo kunye nempilo yethambo.

Nangona kunjalo, ngenxa yomahluko wokufunxwa kunye nokuthuthwa kwezicubu emzimbeni wonke, ivithamin K1 kunye ne-K2 zinokuba neziphumo ezahlukileyo kwezempilo yakho.

Ngokubanzi, ivithamin K1 efumaneka kwizityalo ayifunxwanga kakuhle ngumzimba. Olunye uphononongo luqikelele ukuba ngaphantsi kwe-10% ye-K1 efunyenwe kwizityalo iyabanjiswa ().

Kuncinci okwaziwayo malunga nokufakwa kwevithamini K2.Ukanti iingcali zikholelwa ekubeni i-K2 ihlala ifumaneka kukutya okunamafutha, kunokuba bhetele kune-K1 ().

Kungenxa yokuba ivithamin K yivitamin enyibilikayo enamafutha. Iivithamini ezinyibilika ngamanqatha zibangcono ngcono xa zityiwe ngamanqatha okutya.

Ukongezelela, i-vitamin K2 yecala elide elide livumela ukuba lijikeleze egazini ixesha elide kune-K1. Apho ivithamin K1 inokuhlala egazini iiyure ezininzi, ezinye iindlela ze-K2 zihlala egazini iintsuku ().

Abanye abaphandi bakholelwa ukuba ixesha lokusasazeka kwe-vitamin K2 livumela ukuba lisetyenziswe ngcono kwizicubu ezikulo mzimba wonke. I-Vitamin K1 ihanjiswa ikakhulu kwaye isetyenziswe sisibindi ().

Lo mahluko ubalulekile ekuchongeni iindima ezahlukeneyo zevithamini K1 kunye neK2 edlala emzimbeni. Amacandelo alandelayo aphanda esi sihloko ngakumbi.

Isishwankathelo: Umahluko ekufunxeni nasekuhambiseni ivithamin K1 kunye ne-K2 emzimbeni kunokukhokelela kwiyantlukwano kwiziphumo zazo kwimpilo yakho.

Izibonelelo zezeMpilo zeVitamin K1 kunye neK2

Izifundo eziphanda ngezibonelelo zezempilo zika vithamin K ziphakamise ukuba inokunceda ekunqandeni igazi, impilo yethambo kunye nentliziyo.

Vitamin K kunye nokuValwa kwegazi

Iiproteni ezininzi ezibandakanyeka ekunqandeni igazi zixhomekeke kwivithamin K ukuze zenze umsebenzi wazo. Ukujiya kwegazi kunokuvakala kuyinto embi, kwaye ngamanye amaxesha kuyenzeka. Ukanti ngaphandle kwayo, ungopha kakhulu kwaye uphele usifa nakukulimala okuncinci.

Abanye abantu baneengxaki zokuvala igazi kwaye bathatha iyeza elibizwa ngokuba yi-warfarin ukuthintela igazi ekunqandeni ngokulula. Ukuba uthatha la mayeza, kuya kufuneka ugcine i-vitamin K yakho yokutya ngokungaguquguqukiyo ngenxa yeziphumo zayo ezinamandla ekunqandeni igazi.

Nangona uninzi lwengqwalaselo kule ndawo ijolise kwimithombo yokutya ye-vitamin K1, kusenokubaluleka ukubeka esweni ukutya kwe-vitamin K2.

Olunye uphononongo lubonise ukuba i-natto etyebileyo kwi-vitamin K2 iguqule amanyathelo okujiya kwegazi ukuya kwiintsuku ezine. Esi yayisisiphumo esikhulu ngakumbi kunokutya okuphezulu kwi-vitamin K1 ().

Ke ngoko, licebo elilungileyo ukubeka esweni ukutya okuphezulu kwi-vitamin K1 kunye nevithamin K2 ukuba ukwigazi lokucutha igazi i-warfarin.

Vitamin K kunye neMpilo yamathambo

Iingcali ezininzi zikholelwa ukuba ivithamin K yenza ukuba iiprotein zifuneke ekukhuleni kwethambo kunye nophuhliso ().

Izifundo ezininzi zokujonga ziye zadibanisa amanqanaba asezantsi e-vitamin K1 kunye ne-K2 ngomngcipheko ophezulu wokuqhekeka kwethambo, nangona ezi zifundo zingenakulunga ekubonakaliseni unobangela kunye nefuthe njengezifundo ezilawulwayo ().

Uninzi lwezifundo ezilawulwayo ezivavanya iziphumo zevithamini K1 izongezo kwilahleko yethambo bezingangqinelani kwaye zibonise isibonelelo esincinci ().

Nangona kunjalo, olunye uphononongo lwezifundo ezilawulwayo lwagqiba ukuba ukongezwa kwe-vitamin K2 njenge-MK-4 kunciphise kakhulu umngcipheko wokuqhekeka kwethambo. Nangona kunjalo, okoko kuvavanyo, izifundo ezininzi ezilawulwayo azibonisanga siphumo (,).

Ngokubanzi, izifundo ezikhoyo bezingangqinelani, kodwa ubungqina obukhoyo ngoku bebuqinisekisa ukuba iGunya loKhuseleko loKutya laseYurophu ligqibe ekubeni ivithamin K ibandakanyeka ngokuthe ngqo kulondolozo lwempilo yethambo eliqhelekileyo (15).

Kufuneka umgangatho ophakamileyo, ophononongo olulawulwayo ukuze uqhubeke nokuphanda iziphumo zeevithamini K1 kunye ne-K2 kwimpilo yethambo kwaye ubone ukuba ngaba akukho mahluko wokwenyani phakathi kwezi zimbini.

Vitamin K kunye neMpilo yeNtliziyo

Ukongeza kwi-clotting yegazi kunye nempilo yethambo, i-vitamin K nayo ibonakala idlala indima ebalulekileyo ekukhuseleni isifo senhliziyo.

UVitamin K wenza ukuba iprotein incede ukukhusela ikhalsiyam ekufakeni kwimithambo yakho. Ezi dipozithi zekhalsiyam zinegalelo kuphuhliso lwamacwecwe, ngoko ke ayimangalisi into yokuba sisisulu esomeleleyo sesifo sentliziyo (,).

Izifundo ezininzi zokujonga ziphakamise ukuba i-vitamin K2 ibhetele kune-K1 ekunciphiseni iidipozithi ze-calcium kunye nokunciphisa umngcipheko wesifo sentliziyo (,,).

Nangona kunjalo, izifundo eziphakamileyo ezilawulwayo zibonise ukuba zombini ivithamin K1 kunye nevithamin K2 (ngakumbi iMK-7) yongeza ukuphucula iindlela ezahlukeneyo zempilo yentliziyo (,).

Nangona kunjalo, ezinye izifundo ziyafuneka ukungqina ukuba ukongeza ivithamini K kubangela olu phuculo kwintliziyo. Ukongeza, uphando oluninzi luyafuneka ukumisela ukuba ngaba i-K2 ilunge ngokwenene kwimpilo yentliziyo kune-K1.

Isishwankathelo: I-Vitamin K1 kunye ne-K2 zibalulekile ekunqandeni igazi, impilo yethambo kunye nokuba sempilweni yentliziyo. Olunye uphando luyafuneka ukucacisa ukuba ngaba i-K2 ingcono kune-K1 xa usenza nayiphi na le misebenzi.

Ukusilela kweVitamin K

Ukusilela kwe-vitamin K yokwenyani kunqabile kubantu abadala abasempilweni. Oku kwenzeka kuphela kubantu abanengxaki yokungondleki okanye ukungabikho kakuhle, kwaye ngamanye amaxesha kubantu abathatha amayeza e-warfarin.

Iimpawu zokusilela zibandakanya ukopha okugqithileyo okungayi kuyeka ngokulula, nangona oku kunokubangelwa zezinye izinto kwaye kufanele kuvavanywe ngugqirha.

Nangona usenokungabinayo i-vitamin K, kunokwenzeka ukuba awufumani vithamin K eyaneleyo yokunceda ukuthintela isifo sentliziyo kunye nokuphazamiseka kwethambo njenge-osteoporosis.

Ngesi sizathu, kubalulekile ukuba ufumane inani elifanelekileyo levithamini K elifunwa ngumzimba wakho.

Isishwankathelo: Ukunqongophala kwe-vitamin K yokwenyani kubonakala ngokuphuma kakhulu kwaye kunqabile kubantu abadala. Nangona kunjalo, ngenxa yokuba ungenako ukusilela akuthethi ukuba ufumana i-vitamin K eyaneleyo yempilo efanelekileyo.

Uyifumana njani iVitamin K eyaneleyo

Ukutya okucetyiswayo okwaneleyo kwi-vitamin K kusekwe kwi-vitamin K1 kuphela kwaye kusetelwe kwi-90 mcg / ngosuku kubafazi abadala kunye ne-120 mcg / ngosuku kumadoda amadala ().

Oku kunokufezekiswa ngokulula ngokudibanisa indebe yesipinatshi kwi-omelet okanye isaladi, okanye ngokongeza ikomityi ye-1/2 ye-broccoli okanye ihlumelo laseBrussels njengecala lesidlo sangokuhlwa.

Ngapha koko, ukuzisebenzisa ngomthombo wamanqatha anjengeqanda leqanda okanye ioyile yomnquma kuya kunceda umzimba wakho ufumane i-vitamin K ngcono.

Okwangoku akukho ngcebiso malunga nokuba kufuneka utye kangakanani i-vitamin K2. Kungcono ukuzama ukufaka iintlobo ezahlukeneyo zokutya okune-vitamin K2 kwisidlo sakho.

Apha ngezantsi kukho iingcebiso malunga nendlela yokwenza oku.

• Zama natto: UNatto kukutya okubilisiweyo okuphezulu kakhulu kwi-vitamin K2. Abanye abantu abayithandi incasa, kodwa ukuba ungasiswini, ukungenisa kwakho i-K2 kuya kuphakama.
• Yitya amanye amaqanda: Amaqanda yimithombo elungileyo yeevithamini K2 enokongezwa ngokulula kwisidlo sakusasa semihla ngemihla.
• Yitya iitshizi ezithile: Iitshizi ezivuthiweyo, ezinje ngeJarlsberg, i-Edam, iGouda, i-cheddar kunye netshizi eblue, ziqulathe ivithamin K2 eyenziwe yintsholongwane esetyenziswe ngexesha lokuveliswa kwazo.
• Yidla inyama yenkukhu emnyama: Inyama emnyama yenkukhu, efana nomlenze kunye nenyama yethanga, inezinga eliphakathi le vithamin K2 kwaye inokufunxwa ngcono kune K2 efumaneka kumabele enkukhu.

Zombini iivithamini K1 kunye nevithamini K2 ziyafumaneka kwifom yokongeza kwaye zihlala zisetyenziswa ngeedosi ezinkulu. Nangona kungekho zinetyhefu zaziwayo, uphando olongezelelweyo luyafuneka ngaphambi kokuba kunikwe iingcebiso ezithile zokuncedisa.

Isishwankathelo: Kungcono ukubandakanya iintlobo ezahlukeneyo zokutya zevithamini K1 kunye neK2 kwisondlo sakho ukuze ufumane izibonelelo zempilo ezibonelelwa zezi vithamini.

Umgca osezantsi

I-Vitamin K1 ifumaneka ikakhulu kwimifuno eluhlaza enamagqabi, ngelixa i-K2 ininzi kakhulu kukutya okunotyiweyo kunye nezinye iimveliso zezilwanyana.

I-Vitamin K2 inokufunxwa ngcono ngumzimba kwaye ezinye iifom zihlala egazini ixesha elide kune-vitamin K1. Ezi zinto zimbini zinokubangela ukuba i-K1 kunye ne-K2 zibe neziphumo ezahlukeneyo kwimpilo yakho.

I-Vitamin K inokudlala indima ebalulekileyo ekunqandeni igazi nasekukhuthazeni impilo entle yethambo. Olunye uphando lubonisa ukuba i-K2 ingangaphezulu kwe-K1 kweminye yale misebenzi, kodwa uphando oluthe kratya luyafuneka ukuqinisekisa oku.

Kwimpilo efanelekileyo, gxila ekwandiseni imithombo yokutya zombini ivithamin K1 kunye neK2. Zama ukufaka imifuno eluhlaza yonke imihla kwaye ubandakanye ukutya okunotyiweyo kunye neemveliso zezilwanyana ezityebileyo ze-K2 kwisidlo sakho.