Yintoni ivithamin K kunye nesixa esinconyelwayo

Umxholo

• Yintoni iVitamin K
• Ukutya okunotye kakhulu kwiVitamin K
• Ubungakanani obucetyiswayo
• Iimpawu zokunqongophala kukaVitamin K
• Nini ukusebenzisa izongezo

I-Vitamin K idlala indima emzimbeni, njengokuthatha inxaxheba ekunqandeni igazi, ukuthintela ukopha, kunye nokomeleza amathambo, njengoko inyusa ukulungiswa kwe-calcium kubunzima bethambo.

Le vithamini ikhona ikakhulu kwimifuno eluhlaza emnyama, enje nge-broccoli, i-kale kunye nesipinatshi, ukutya okuhlala kuthintelwa ngabantu abasebenzisa iziyobisi ze-anticoagulant ukuthintela isifo sentliziyo okanye ukubetha.

Yintoni iVitamin K

I-Vitamin k ibaluleke kakhulu emzimbeni, kuba yenza le misebenzi ilandelayo:

• Ukuphazamiseka kwegazi, ukulawula ukuhlanganiswa kweeproteni (izinto ezijiyisayo), kubalulekile ekunqandeni igazi, ukulawula ukopha nokukhuthaza ukuphilisa;
• Iphucula ukuxinana kwethambo, kuba ivuselela ukulungiswa okukhulu kwe-calcium emathanjeni namazinyo, ukukhusela i-osteoporosis;
• Ithintela ukopha kwiintsana ezizelwe ngaphambi kwexeshakuba yenza ukuba igazi lijiye kwaye kuthintele ezi ntsana ekufumaneni iingxaki;
• Uncedo kwimpilo yemithambo yegazi, ukubashiya benobuthathaka obukhulu ngakumbi kwaye ngaphandle kokuqokelelwa kwe calcium, okunokubangela iingxaki ezinje nge atherosclerosis.

Kubalulekile ukuba ukhumbule ukuba ukuze uvithamini K enze igalelo ekuphuculeni ukuxinana kwamathambo, kubalulekile ukuba ube nokutya okufanelekileyo kwe-calcium ekudleni, ukuze le minerali ibe nenani elaneleyo lokomeleza amathambo namazinyo.

I-Vitamin K yahlulwe yaziintlobo ezintathu: k1, k2 kunye k3. I-Vitamin k1 ifumaneka ngokwendalo ekutyeni kwaye inoxanduva lokwenza i-clotting isebenze, ngelixa i-vitamin k2 iveliswa ziintsholongwane kwaye inceda ekubunjweni kwamathambo kunye nakwimpilo yemithambo yegazi. Ukongeza kwezi, kukwakhona into ebizwa ngokuba yi-vitamin k3, eveliswa elebhu kwaye isetyenziselwa ukwenza izongezo zale vithamini.

Ukutya okunotye kakhulu kwiVitamin K

Okona kutya kutyebileyo ku-vitamin K yimifuno eluhlaza, enjenge-broccoli, icauliflower, i-watercress, i-arugula, ikhaphetshu, iletisi kunye nesipinatshi. Ukongeza, inokufumaneka nakukutya okufana netheniphu, ioyile yomnquma, iavokhado, iqanda kunye nesibindi.

Yazi okunye ukutya okunothe ku-vitamin K kunye nemali nganye nganye.

Ubungakanani obucetyiswayo

Inani elinconywayo lokutya kwe-vitamin K yemihla ngemihla liyahluka ngokobudala, njengoko kubonisiwe ngezantsi:

Ngokubanzi, ezi ngcebiso zifumaneka ngokulula xa unokutya okwahlukeneyo kunye nokutya okunesondlo, kunye nokusetyenziswa okungafaniyo kwemifuno.

Iimpawu zokunqongophala kukaVitamin K

Ukunqongophala kukaVitamin K lutshintsho olunqabileyo, kuba le vithamini ikhona kukutya okuninzi kwaye ikwaveliswa yiflora yamathumbu, ekufuneka ibe sempilweni kwimveliso elungileyo. Olona phawu luphambili lokunqongophala kukavithamin K kukopha ekunzima ukukunqanda okunokwenzeka kulusu, ngeempumlo, ngenxeba elincinane okanye esiswini. Ukongeza, ukuncipha kwamathambo kunokubakho.

Abantu abaye benza utyando lwe-bariatric okanye bathatha amayeza ukunciphisa ukufunxwa kwamafutha emathunjini kunokwenzeka ukuba bangabinayo i-vitamin K.

Nini ukusebenzisa izongezo

Izongezo zeVitamin K kufuneka zisetyenziswe kuphela phantsi kwesikhokelo sikagqirha okanye isondlo kwaye kuphela xa kukho ukusilela kwale vithamini egazini, enokuchongwa kuvavanyo lwegazi.

Ngokubanzi, amaqela abasemngciphekweni ziintsana ezizelwe ngaphambi kwexesha, abantu abaye benza utyando lwe-bariatric kunye nabantu abasebenzisa iziyobisi ukunciphisa ukufunxwa kwamafutha emathunjini, njengoko ivithamin K inyibilika kwaye ifunxwe kunye namafutha asuka ekutyeni.