Ubwino wa mavitamini achilengedwe K2 ufa: chitsogozo chokwanira

Mutu 2: Mphamvu ya Vitamini K2 pa Hear Health

2.1 Vitamini K2 ndi Kale Calcium

Chimodzi mwazinthu zofunikira za vitamini K2 mu Hor Health ndi lamulo lake la calcium. Vitamini K2 imayendetsa matrix gll protein (mgp), zomwe zimathandizira kuletsa luso lovulaza la calcium mu minofu yofewa, monga mitsempha pomwe mukulimbikitsa zotuluka m'mafupa. Pakuwonetsetsa kugwiritsidwa ntchito koyenera ca cacium, vitamini K2 kumathandizanso kukhala ndi mafupa komanso kupewa kuwerengetsa mitsempha.

2.2 Vitamini K2 ndi Osteoporosis Kupewa

Osteoporosis ndi mkhalidwe womwe umadziwika ndi mafupa ofooka komanso oopsa, zomwe zimayambitsa chiopsezo chowonjezereka. Vitamini K2 yawonetsedwa kuti imakhala yopindulitsa kwambiri popewa mafupa komanso kukhala olimba, mafupa athenzi. Zimathandizira kulimbikitsa osthocalcin, mapuloteni ofunikira kuti azikhala ndi mchere wowoneka bwino. Miyezo yokwanira ya vitamini K2 imathandizira kukulitsa kachulukidwe ka mafupa, kuchepetsa chiopsezo cha zotupa ndikuthandizira kuti zitheke.

Maphunziro ambiri awonetsa zabwino za vitamini K2 pabwino kwambiri. Kuwunika kwatsatanetsatane kwa 2019 ndi kuwunika kwa Meta komwe kumapezeka kuti Vitamini K2 yowonjezera itachepetsa chiopsezo cha kuwonongeka kwa amayi a postmenopausal ndi mafupa. Kafukufuku wina yemwe wachitika ku Japan adawonetsa kuti kudya kwambiri za vitamini K2 kumachitika ndi chiopsezo chochepa cha zovala zam'madzi mwa amayi okalamba.

2.3 Vitamini K2 ndi Health Health

Kuphatikiza pa mphamvu yake yaumoyo, vitamini K2 imathandizanso kukhala ndi thanzi la mano. Monga mu mafupa a mafupa, vitamini K2 imayambitsa Osthocalcin, omwe siofunikira okha kupangidwa mafupa komanso pofuna mchere. Kuperewera kwa vitamini K2 kumatha kubweretsa chitukuko cha mano, ofooka enamel, komanso chiopsezo chowonjezereka cha mituno.

Kafukufuku wawonetsa kuti anthu omwe ali ndi mavitamini K2 mu zakudya zawo kapena powonjezera ali ndi zotsatira za chizolowezi zabwinobwino. Kafukufuku wochitidwa ku Japan adapeza mgwirizano pakati pa kudya kwazachuma kwa Vitamini K2 ndi chiopsezo cha mikondo ya mano. Kafukufuku wina adawonetsa kuti anthu omwe ali ndi Vitamini K2 anali ndi kuchuluka kwa periodontal matenda, mkhalidwe womwe umakhudza minyewa yozungulira mano.

Mwachidule. Zimathandizanso kuti azitha kupeza thanzi ndikuwonetsetsa kuti mano amveke bwino komanso mphamvu. Kuphatikizira mavitamini a vitamini K2 K2

MUTU 3: Vitamini K2 ya Mtima Waumoyo

3.1 vitamini K2 ndi mawerengero owerengeredwa

Kuwerengetsa maluso, komwe kumadziwikanso kuti atherosulinosis, ndi chikhalidwe chodziwika ndi kudzikundikira kwa calcium m'makoma owoneka bwino, zomwe zimapangitsa kutsitsa mitsempha yamagazi. Njirayi imatha kuwonjezera chiopsezo cha zochitika za mtima, monga mtima wowawa ndi mikwingwirima.

Vitamini K2 yapezeka kuti ikugwira gawo lofunika popewa kuwerengetsa kwa maluso. Imayambitsa matrix gal protein (mgp), yomwe imagwira ntchito kuti ilepheretse kuwerengetsa njira yoletsa calcium mu makoma owoneka bwino. MGP imawonetsetsa calcium yomwe imagwiritsidwa ntchito moyenera, kuwongolera kumafupa ndikuletsa zomangamanga.

Kafukufuku wazachipatala asonyeza kuti mavitamini K2 pa thanzi la arritial. Phunziro lofalitsidwa muulaliki wazakudya chinawonetsa kuti kuchuluka kwa vitamini K2 kunagwirizana ndi chiopsezo chochepa cha kuwerengetsa kwa maluso a coronary. Kafukufuku wina yemwe adafalitsidwa mu magazini ku Atheroosclerosis adapeza kuti Vitamini K2 yowonjezera yochepera ndikusintha kwamphamvu kwa amayi a postmenopausal okhala ndi kuuma kwakukulu.

3.2 Vitamini K2 ndi mtima matenda

Matenda a mtima, kuphatikiza matenda a mtima ndi stroke, amakhalabe oyambitsa imfa padziko lonse lapansi. Vitamini K2 yawonetsa lonjezo pochepetsa chiopsezo cha matenda amtima ndikuwongolera thanzi la mtima.

Kafukufuku angapo afotokoza mapindu omwe angakhale ndi mavitamini K2 mu mtima kupewa matenda. Kafukufuku wofalitsidwa muutonzo thrombosis ndi haemestasis adapeza kuti anthu omwe ali ndi vitamini K2 anali ndi chiopsezo cha mtima wa Mitima ya Mitima. Kuphatikiza apo, kuwunika mwatsatanetsatane ndi kusanthula kwa Meta osindikizidwa muuzauniya, kagayidwe kake, ndi matenda amtima omwe adawonetsa kuti mafuta apamwamba a Vitamini K2 adalumikizidwa ndi chiopsezo cha mtima.

Makina kumbuyo kwa kusintha kwa Vitamini K2 kwaumoyo wa mtima samamveka bwino, koma amakhulupirira kuti amamvetsetsa gawo lake popewa kuwerengetsa kwa maluso ndikuchepetsa kutupa. Polimbikitsa ntchito yabwino yamphamvu, vitamini K2 ingathandize kuchepetsa chiopsezo cha atherosulisis, mapangidwe magazi, ndi zina zamkati.

3.3 Vitamini K2 ndi Magazi Kupsinjika Kwa magazi

Kusunganso magazi koyenera ndikofunikira kwambiri thanzi la mtima. Kuthamanga kwa magazi, kapena matenda oopsa, kumawonjezeredwa pamtima komanso kumawonjezera chiopsezo cha matenda amtima. Vitamini K2 yanenedwa kuti ikugwira gawo pokonzanso magazi.

Kafukufuku wawonetsa kulumikizana pakati pa mavitamini K2 K2 Malamulo a Magazi. Kafukufuku waku America ku American Jourse Joursertion of Hypertension adapeza kuti anthu omwe ali ndi zakudya zapamwamba za Vitamini K2 kudya kwapamwamba kwambiri. Kafukufuku wina yemwe adafalitsidwa muulaliki wachidziwitso adawona kulumikizana pakati pa mavitamini K2 ndi kutsika kwa magazi m'manda a postmenopausal.

Njira zenizeni zomwe vitamini K2 imathandizira kuthamanga kwa magazi sizinamveke bwino. Komabe, amakhulupirira kuti kuwerengetsa Vitamini K2 kutengera kuwerengetsa kwamphamvu ndikulimbikitsa thanzi la vascular kungapangitse kuti magazi awonongeke.

Pomaliza, Vitamini K2 amathandizanso kwambiri. Zimathandiza kupewa kuwerengetsa kwa marrial, komwe kumatha kubweretsa matenda amtima. Maphunziro awonetsanso kuti Vitamini K2 amatha kuchepetsa chiopsezo cha matenda oopsa ndikulimbikitsa kuchuluka kwa magazi. Kuphatikizanso ufa wa vitamini wa chilengedwe k2 monga gawo la moyo wathanzi lamtima lingapereke phindu lalikulu la thanzi la mtima.

Mutu 4: Vitamini K2 ndi Thanzi la Ubongo

4.1 Vitamini K2 ndi Ntchito Yothandiza

Ntchito yovuta imaphatikizira njira zosiyanasiyana zamaganizidwe monga kukumbukira, chisamaliro, kuphunzira, komanso kuthetsa mavuto. Kukhalabe ndi ntchito yabwino kwambiri ndikofunikira kuti pakhale thanzi lathunthu, ndipo vitamini K2 yapezeka kuti ikugwira ntchito yothandizirana.

Kafukufuku akuwonetsa kuti Vitamini K2 amatha kukopa ntchito ya kuzindikira pokhudzana ndi kapangidwe ka spa muviteifids, mtundu wa liid wopezeka m'malo mwa ubongo wa membrane. Spinguoloipids ndiofunikira paubongo wabwinobwino komanso ntchito. Vitamini K2 imakhudzidwa ndi kutsegula kwa ma enzymes omwe amayambitsa kapangidwe ka spatinguolofids, komwe kumathandizira kukhulupirika komanso kugwira ntchito koyenera kwa maselo aubongo.

Kafukufuku angapo adasanthula mgwirizano pakati pa Vitamini K2 ndi ntchito yodziwika bwino. Kafukufuku yemwe adafalitsidwa m'magazini yamichere adapeza kuti kudya kwa Vitamini K2 kunagwirizana ndi magwiridwe antchito abwino kwa akulu akulu. Kafukufuku wina yemwe adafalitsidwa m'nkhaniyi wa Geryontology ndi Germatrics adawona kuti milingo yapamwamba ya Vitamini K2 idalumikizidwa ndi mawu abwino kwambiri a Episodic.

Ngakhale kufufuza kwambiri kumafunikira kumvetsetsa ubale wa Vitamini K2 ndi ntchito yovuta, izi zikusonyeza kuti kukhalabe vitamini K2 kudzera pakuwonjezera kapena kudya moyenera kungathandize kuchiritsa thanzi, makamaka m'magulu am'mimba.

4.2 Vitamini K2 ndi matenda amitsempha

Matenda amitsempha amatanthauza gulu lomwe limadziwika ndi kuwonongeka kwazinthu zomwe zikuchitika komanso kuchepa kwa ma neurons mu ubongo. Matenda a mitsempha wamba amaphatikiza matenda a Alzheimer, matenda a Parminson, komanso matenda a sclerosis angapo. Kafukufuku wasonyeza kuti Vitamini K2 amatha kupereka mapindu popewa ndi kasamalidwe ka izi.

Matenda a Alzheimer's, mawonekedwe odziwika kwambiri ochokera ku Dementia, amadziwika ndi kuchuluka kwa malo opukutira amtundu wa amisala ndi ma neurofibrillary kumango. Vitamini K2 yapezeka kuti ikugwira gawo popewa mapangidwe ndi kudzikundikira kwa mapuloteni a patholil awa. Kafukufuku yemwe adafalitsidwa m'magazini yamichere adapeza kuti katswiri wapamwamba wa Vitamini K2 adakumana ndi chiwopsezo chochepa chopanga matenda a Alzheimer's.

Matenda a Parkinson ndikusokonezeka kwa mitsempha yomwe imakhudza kuyenda ndipo imagwirizanitsidwa ndi kuwonongeka kwa ma neurons omwe amapanga mu ubongo. Vitamini K2 yawonetsa kuthekera koteteza ku Donaminirginel kuphedwa kwa khungu ndikuchepetsa chiopsezo chokhala ndi matenda a Parkinson. Kafukufuku Wofalitsidwa mu Buku Yapakati & Mavuto Ogwirizana Awona kuti anthu omwe ali ndi zakudya zapamwamba za Vitamini K2 Kudwala kochepa kwa matenda a Parninson.

Mitundu ingapo (ms) ndi matenda autoimmune omwe amadziwika ndi kutupa ndikuwonongeka kwa dongosolo lamanjenje. Vitamini K2 awonetsa anti-kutupa zinthu, zomwe zingakhale zopindulitsa kuwongolera kuwongolera zizindikiro za MS. Kafukufuku wofalitsidwa mu nyuzipepala ya Sclerosis ndi zovuta zomwe zimanenedwa kuti zowonjezera vitamini K2 zingathandize kuchepetsa matenda ndikusintha moyo wa anthu omwe ali ndi MS.

Ngakhale kafukufukuyu akufunika kulonjeza, ndikofunikira kudziwa kuti Vitamini K2 si mankhwala osokoneza bongo a mitsempha. Komabe, zitha kukhala ndi gawo lothandizira bwino muubongo, kuchepetsa chiopsezo cha kupsinjika, ndipo zomwe zingakhale zosintha mwa anthuwa.

Chidule Komabe, kafukufuku wina ndi wofunikira kuti mumvetsetse bwino njira zomwe zimakhudzidwa komanso zomwe zingachitike ochizira vitamini K2 muubusa.

MUTU 5: Vitamini K2 ya Health Health

5.1 Vitamini K2 ndi DZIKO LAPANSI

Kuwombera kwa mano, komwe kumadziwikanso ngati madama kapena ma caries, ndi vuto wamba chifukwa cha kuwonongeka kwa enamel omwe amapangidwa ndi mabakiteriya pakamwa. Vitamini K2 yadziwika chifukwa chogwira ntchito yothandizana ndi vuto la mano komanso kupewa kuwola kwa mano.

Kafukufuku angapo akusonyeza kuti vitamini K2 amathandizanso kulimbitsa thupi kunakongoletsa ndi kupewa mikangano. Makina amodzi omwe vitamini K2 akhoza kupereka madongosolo ake mano ndikukulitsa kutsegula kwa osthocalcin, mapuloteni ofunikira pa kagayidwe ka calcium. Osthocalcin amalimbikitsa kukonzedwera mano, kuthandiza pakukonza ndi kulimbikitsa enamel.

Kafukufuku wosindikizidwa mu magazini ya kafukufukuyu adawonetsa kuti kuchuluka kwa osteroocalcin, omwe amatengera vitamini K2, omwe amaphatikizidwa ndi kuchepa kwa mano. Kafukufuku wina yemwe adafalitsidwa mu buku la Peterontology adapeza magawo apamwamba a Vitamini K2 adalumikizana ndi kuchepetsedwa kwa mano kuvunda kwa ana.

Kuphatikiza apo, gawo la Vitamini K2 lolimbikitsa kwambiri mahema athanzi. Zinsinsi zamphamvu ndizofunikira kuti zigwire mano m'malo ndikusunga thanzi lonse.

5.2 Vitamini K2 ndi chingamu

Thanzi la chingamu ndi gawo lofunikira kwambiri chifukwa cha thanzi lathu lonse. Thanzi losauka limatha kubweretsa mavuto osiyanasiyana, kuphatikizapo matenda a chingamu (gingivitis ndi periodontitis) ndi kutaya mano. Vitamini K2 yafufuzidwa kuti ikhale yothandiza polimbikitsa thanzi chingamu.

Kafukufuku akuwonetsa kuti vitamini K2 akhoza kukhala ndi anti-kutupa zinthu zomwe zingathandize kupewa kapena kuchepetsa chingamu. Kutupa kwa mano ndi chikhalidwe wamba cha matenda a chingamu ndipo chimatha kubweretsa zovuta zosiyanasiyana pakamwa. Zotsatira za Vitamini K2 zimathandiza kuteteza ku matenda a chingamu pochepetsa kutupa komanso kuthandizira chingamu minofu yathanzi.

Kafukufuku wofalitsa munthawi ya perintorogy adapeza kuti anthu omwe ali ndi vitamini K2 anali ndi mphamvu yofala ya periodontitis, matenda a chingamu. Kafukufuku wina yemwe adafalitsidwa mu buku la kafukufukuyu adawonetsa kuti mafupatikidwe a OSTeacal K2, amathandizira kuti kuwongolera kuyankha kwamphamvu m'matumbo, akumatipatsa mphamvu yoteteza matenda a chingamu.

Ndikofunika kudziwa kuti kamindamini K2 ikuwonetsa phindu la thanzi la mano, ukhondo wa pakamwa, monga kutsuka pafupipafupi, kumangotulutsa mano, osakhala ndi matenda osokoneza matumbo ndi matenda a chingamu.

Pomaliza, vitamini K2 imakhala ndi zabwino zothetsera vuto la mano. Zitha kuthandiza kuteteza kuwola kwa dzino ndikulimbitsa mano ename ndikulimbikitsanso kutchuka kwa mano. Vitamini K2's Anti-kutupa zinthu zimathandizanso kuthana ndi chingamu pochepetsa kutupa ndi kuteteza ku matenda a chingamu. Kuphatikizira ufa wa vitamini K2 KEWER yowonjezera munthawi yamano, pamodzi ndi zoyeserera za pakamwa pakamwa, zimatha kuyambitsa thanzi labwino.

MUTU 6: Vitamini K2 ndi Khansa Kuteteza

6.1 Vitamini K2 ndi khansa ya m'mawere

Khansa ya m'mawere ndi nkhawa yayikulu yathanzi yomwe imakhudza azimayi mamiliyoni padziko lonse lapansi. Kafukufuku wapangidwa kuti adziwe za Vitamini K2 mu khansa ya m'mawere ndi chithandizo.

Kafukufuku akuwonetsa kuti vitamini K2 akhoza kukhala ndi zigawo za anti-khansa zomwe zingathandize kuchepetsa chiopsezo chokhala khansa ya m'mawere. Njira imodzi vitamini K2 imatha kugwiritsa ntchito zoteteza zake kudzera pakutha kwake kuwongolera kukula kwa ma cell ndi kusiyanitsa. Vitamini K2 imayambitsa mapuloteni omwe amatchedwa matrix gal mapuloteni (mgp), omwe amatenga gawo lolepheretsa kukula kwa maselo a khansa.

Phunziro lofalitsidwa mu nyuzipepala ya matenda a biochemist ya thanzi lapeza kuti vitamini K2 idalumikizidwa ndi chiopsezo chochepa chopanga khansa ya postmenopausal. Kafukufuku wina yemwe adafalitsidwa ku American Journal wazakudya zosonyeza kuti azimayi omwe ali ndi mavitamini K2 mu zakudya zawo adachepetsa khansa ya m'mawere.

Kuphatikiza apo, vitamini K2 yawonetsa kuthekera pakuwonjezera mphamvu ya chemotherapy ndi radiation mankhwala ochizira khansa ya m'mawere. Kafukufuku yemwe adafalitsidwa mu magazini ya Oncotart adapeza kuti kuphatikiza vitamini K2 ndi chithandizo cha khansa yachikhalidwe cha m'mawere

Ngakhale kufufuza zambiri kumafunikira kukhazikitsa njira zina ndi mavitamini K2 pa kakika ka khansa ndi chithandizo, phindu lake limapangitsa kuti malo abwino aphunzire.

6.2 Vitamini K2 ndi Cancle Cancer

Khansa ya prostate ndi imodzi mwazomwe zimapezeka kuti zikhale khansa. Umboni wobwera ukusonyeza kuti Vitamini K2 akhoza kukhala ndi gawo popewa ndi kasamalidwe ka khansa ya prostate yokwana.

Vitamini K2 ikuwonetsa zovuta za anti-khansa zomwe zingakhale zopindulitsa pakuchepetsa chiopsezo cha chitukuko cha khansa. Kafukufuku wina yemwe adafalitsidwa ku Europe wa ku Europe wa European adazindikira kuti kudya za Vitamini K2 kunagwirizana ndi chiopsezo chochepa chopanga khansa yapamwamba ya prostate.

Kuphatikiza apo, vitamini K2 yafufuzidwa kuti ithe kuletsa kukula ndikukula kwa maselo a prostate. Kafukufuku wofala wa kafukufuku wa khansa adawonetsa kuti Vitamini K2 adaletsa kukula kwa maselo a prostate komanso makina opangidwa ndi ma cell omwe amathandiza kuthetsa maselo achilendo kapena owonongeka.

Kuphatikiza pa zovuta za anti-khansa, vitamini K2 yaphunziridwa chifukwa chokhoza kupititsa patsogolo chithandizo cha khansa wamba. Phunziro lofalitsidwa mu nyuzi Sayansi ndi chithandizo chamankhwala chinawonetsa kuti kuphatikiza mankhwala a vitamini K2 ndi chithandizo cha radiation chomwe chimapangitsa kuti khansa ya prostate.

Ngakhale kufufuza kwina kumafunikira kuti mumvetsetse bwino mavitamini K2 mu Catamini K2 mu khange la Prostate Kupewa Kakhasuli ndi chithandizo, zomwe zapezedwazo zimaperekanso chidziwitso cha Vitamini K2 pothandizira Thanzi la Prostate.

Pomaliza, vitamini K2 imatha kutenga gawo lalikulu popewa ndi kuyendetsa mawere ndi makeke a prostate. Cholinga chake cha anti-khansa ndi kuthekera kuthandizira chithandizo chamagulu wamba chimapangitsa kukhala dera lofunika kwambiri. Komabe, ndikofunikira kufunsana ndi akatswiri azaumoyo musanaphatikize zowonjezera vitamini K2 zowonjezera kupewa khansa kapena chithandizo chamankhwala.

MUTU 7: Zotsatira za Synergist za Vitamini D ndi calcium

7.1 Kumvetsetsa ubale wa vitamini K2 ndi Vitamini D2

Vitamini K2 ndi Vitamini d ndi michere iwiri yofunika yomwe imagwirira ntchito limodzi kuti ikhale ndi thanzi labwino komanso lamtima. Kuzindikira mgwirizano pakati pa mavitamini awa ndikofunikira kuti muwonjezere zabwino zawo.

Vitamini d amachita gawo lofunika kwambiri mu mayamwidwe komanso kugwiritsa ntchito calcium m'thupi. Zimathandizira kuwonjezera mayamwidwe a calcium kuchokera m'matumbo ndipo amalimbikitsa kuphatikiza kwake mu minofu yamafupa. Komabe, popanda milingo yokwanira ya vitamini K2, calcium yotengedwa ndi vitamini D imatha kudziunjikira mu mitsemphayo ndi minofu yofewa, yomwe imatsogolera kuwerengetsa ndikuwonjezera zovuta za mtima.

Vitamini K2, kumbali inayo, ndi udindo wogwira ntchito zowongolera zomwe zimayang'anira kagayidwe ka kagayidwe m'thupi. Ma protein amodzi ndi matrix gal protein (mgp), zomwe zimathandiza kupewa calcium m'malingaliro ndi minofu yofewa. Vitamini K2 imayambitsa MGP ndikuwonetsetsa kuti calcium imayendetsedwa ndi minofu ya mafupa, pomwe amafunikira kuti asunge mphamvu ndi kachulukidwe.

7.2 Kulimbikitsa zotsatira za calcium yokhala ndi vitamini K2

Calcium ndiyofunikira pakumanga ndikusunga mafupa ndi mano amphamvu, koma kugwirako ntchito kwake kumadalira kwambiri kuti kupezeka kwa Vitamini K2. Vitamini K2 imayendetsa mapuloteni omwe amalimbikitsa mchere wathanzi, kuonetsetsa kuti calcium yaphatikizidwa bwino mu mafupa a Mat.

Kuphatikiza apo, vitamini K2 imathandizira kupewa calcium kuti isayike m'malo olakwika, monga mitsempha ndi minofu yofewa. Izi zimalepheretsa kupangidwa kwa madongosolo amwazi ndikusintha thanzi la mtima.

Kafukufuku wawonetsa kuti kuphatikiza kwa vitamini K2 ndi vitamini D ndi yothandiza kwambiri pakuchepetsa chiopsezo cha zowonongeka ndikuwongolera thanzi la mafupa. Phunziro lofalitsidwa mu magazini ya mafupa a mafupa omwe amayi a postnopausal adalandira kuphatikiza kwa mavitamini K2 ndi Vitamini D.

Kuphatikiza apo, kafukufuku wanena kuti Vitamini K2 ikhoza kukhala ndi gawo pakuchepetsa chiopsezo cha osteoporosis, mkhalidwe womwe umadziwika ndi mafupa ofooka komanso osalimba. Pakuwonetsetsa kuti calcium yabwino kwambiri ya calcium ndi kupewa calcium mu mitsempha, vitamini K2 imathandizira kuti thupi lonse lizikhala ndi thanzi ndipo limachepetsa chiopsezo cha zotupa.

Ndikofunikira kudziwa kuti kamindamini K2 ndikofunikira kuti musunge kagayidwe ka calvium D. Onse mavitamini amagwira ntchito yotsekemera, kugwiritsa ntchito thupi, komanso kugawa mthupi.

Pomaliza, ubale pakati pa Vitamini K2, Vitamini d, ndi calcium ndilofunika kulimbikitsa thanzi labwino komanso lamtima. Vitamini K2 amaonetsetsa kuti calcium yogwiritsidwa ntchito moyenera komanso yoloza minofu yamafupa pomwe kupewa calpium ku mitsempha. Mwa kumvetsetsa ndikukakamira zotsatira za michereyi, anthu pawokha amatha kukulitsa zabwino za calcium yowonjezera komanso kuti akhale bwino.

MUTU 8: Kusankha zowonjezera za V2

8.1 Zachilengedwe Zachilengedwe K2

Mukamaganizira zowonjezera vitamini K2, imodzi mwazinthu zofunika kuziganizira ndi kusankha mawonekedwe achilengedwe kapena opangidwa ndi vitamini. Ngakhale mitundu yonseyi imapereka Vitamini K2, pali zosiyana zina zodziwira.

K2 yachilengedwe K2 imachokera ku magwero, nthawi zambiri kuchokera kuzakudya zophika ngati natto, mbale yachipembedzo chachi Jaybean. Ili ndi mtundu wa vitamini K2, yomwe imadziwika kuti Menaquinone-7 (Mk-7). Kamisiri wa vitamini K2 amakhulupirira kuti ali ndi moyo wamtali kwambiri m'thupi poyerekeza ndi mawonekedwe a mawonekedwe, kulola phindu losakhazikika komanso losasunthika.

Kumbali inayo, zopanga vitamini K2 zimapangidwa mopepuka mu labu. Fomu yodziwika bwino kwambiri ndi Menaquinone-4 (Mk-4), yomwe imachokera ku gawo lomwe limapezeka muzomera. Ngakhale kuti mavitamini K2 amaperekabe mapindu ake, nthawi zambiri amawonedwa ngati othandiza komanso osavuta kuposa mawonekedwe achilengedwe.

Ndikofunikira kudziwa kuti maphunzirowa adayang'ana kwambiri mawonekedwe achilengedwe a Vitamini K2, makamaka Mk-7. Maphunzirowa awonetsa zotsatira zake zabwino za thanzi ndi mtima. Zotsatira zake, akatswiri ambiri azaumoyo amalimbikitsa kusankha njira zachilengedwe za Vitamini K2 nthawi iliyonse yomwe angathe.

8.2 Zolinganiza Mukamagula Vitamini K2

Mukamasankha zowonjezera za vitamini K2, pali zinthu zingapo zofunika kuzilingalira kuti muwonetsetse kuti mukusankha mwanzeru:

Fomu ndi Mlingo: Zowonjezera za Vitamini K2 zimapezeka m'mitundu yosiyanasiyana, kuphatikizapo makapisozi, mapiritsi, zakumwa, ndi ufa. Ganizirani zomwe mumakonda komanso simungafanane. Kuphatikiza apo, samalani ndi kuphika ndi malangizo omwe mungakwaniritse zosowa zanu.

Gwero: Onani zowonjezera kuchokera ku zinthu zachilengedwe, makamaka zopangidwa kuchokera kuzakudya zopsereza. Onetsetsani kuti malondawo ndi omasuka ku zodetsedwa, zowonjezera, komanso mafilimu. Kuyesedwa kwachitatu kapena kutsimikizika kumatha kukulimbikitsani kukhala abwino.

Bioavailability: Sankhani zowonjezera zomwe zili ndi vitamini K2, MK-7. Fomuyi yawonetsedwa kukhala ndi bioavailability ndi moyo watali kwambiri m'thupi, kukulitsa mphamvu zake.

Njira Zopangira: Kafukufuku ndi mbiri ya wopanga wopanga. Sankhani mitundu yomwe ikutsatira machitidwe opanga abwino (gmp) ndikukhala ndi njira yabwino yopangira zowonjezera zapamwamba.

Zosakaniza zina: Zowonjezera zina za Vitamini K2 zitha kuphatikizira zowonjezera zina kuti zitheke nkhawa kapena kupereka mapindu a Synergist. Ganizirani chilichonse chomwe chingachitike kapena chidziwitso cha zinthu izi ndikuwunika zofunika pamoyo wanu.

Ndemanga za Ogwiritsa Ntchito ndi Malangizo: Werengani ndemanga ndikupempha malingaliro kuchokera ku magwero odalirika kapena akatswiri azaumoyo. Izi zitha kupereka chidziwitso pakuchita bwino komanso luso la ogwiritsa ntchito mavitamini K2.

Kumbukirani kuti, nthawi zonse kumakhala koyenera kufunsana ndi akatswiri azaumoyo musanayambe zakudya zowonjezera zatsopano, kuphatikiza vitamini K2. Amatha kuwunika zosowa zanu ndi upangiri pamtundu woyenera, mlingo, ndi momwe angafunire ndi mankhwala ena kapena zowonjezera zomwe mungatenge.

MUTU 9: Mlingo ndi chitetezo

9.1 Zolimbikitsa tsiku lililonse za Vitamini K2

Kudziwa kudya koyenera kwa vitamini K2 kumatha kusiyanasiyana malinga ndi zinthu monga zaka, zogonana, zokhala ndi thanzi, komanso zolinga zapabanja. Malangizo otsatirawa ndi malangizo a anthu wamba:

Akuluakulu: Akuluakulu a Vitamini K2 kwa achikulire ali pafupifupi 90 mpaka 120 micrograms (MCG). Izi zitha kupezeka kudzera mu zakudya ndi zowonjezera.

Ana ndi achinyamata: Abwino omwe amathandizidwa tsiku lililonse ndi achinyamata amasiyanasiyana malinga ndi zaka. Kwa ana a zaka 1-3, kudya pafupifupi 15 McG akulimbikitsidwa, ndipo kwa zaka 4-8 zazaka 4-8, ndizozungulira 25 mcg. Kwa achinyamata a zaka 9 mpaka zaka, akulimbikitsidwa yemwe ali wofanana ndi wa akulu, pafupifupi 90 mpaka 120 mcg.

Ndikofunikira kudziwa kuti malingaliro awa ndi malangizo a General, ndipo zofunikira payekha zingasiyane. Kufunsira kwa katswiri wazaka zaumoyo kumatha kupereka chitsogozo chaumunthu pazinthu zoyenera kwambiri pazosowa zanu.

9.2 Zotsatira zoyipa ndi Zogwirizana

Vitamini K2 nthawi zambiri amawoneka otetezeka kwa anthu ambiri akamatengedwa pamlingo womwe akulimbikitsidwa. Komabe, monga chowonjezera chilichonse, chitha kukhala zovuta komanso zokhudzana ndi zomwe mungadziwe:

Thupi lawo siligwirizana: pomwe anthu ena amakhala ndi vitamini K2 kapena chidwi ndi zinthu zina zowonjezera. Ngati muli ndi chizindikiro chilichonse chosagwirizana, monga zotupa, kuyabwa, kutupa, kupumira, kusamavutike, osasiye kugwiritsa ntchito kuchipatala.

Mavuto ovala magazi: Anthu omwe ali ndi matenda osokoneza magazi, monga omwe amatenga mankhwala anticoantant (mwachitsanzo, ankhondo), ayenera kusamala ndi mavitamini K2. Vitamini K amatenga mbali yofunika kwambiri pa magazi ovala magazi, komanso Mlingo waukulu wa vitamini K2 amatha kulumikizana ndi mankhwala ena, omwe angawathandize.

Kuyanjana ndi Mankhwala: Vitamini K2 amatha kulumikizana ndi mankhwala ena, kuphatikizapo mankhwala, anticoagulants, ndi mankhwala antiptotelet. Ndikofunikira kufunsana ndi akatswiri azaumoyo ngati mukumwa mankhwalawa kuti muwonetsetse kuti palibe contraindication kapena kuyanjana.

9.3 Ndani ayenera kupewa vitamini K2 zowonjezera?

Pomwe mavitamini K2 nthawi zambiri amakhala otetezeka kwa anthu ambiri, pali magulu ena omwe ayenera kusamala kapena kupewa 11.

Amayi oyembekezera kapena oyamwitsa: pomwe akazi amatamilamini K2 ndikofunikira kuti azimayi awo akhale athanzi, azigwiritsa ntchito vitamini K2.

Anthu omwe ali ndi chiwindi kapena ndulu pamavuto a chiwindi: Vitamini K ndiwosungunuka, zomwe zikutanthauza kuti zimafunikira chiwindi choyenera ndi ndulu za mayamwidwe ndi kugwiritsidwa ntchito. Anthu omwe ali ndi chiwindi kapena ndulu kusokonezeka kwa chiwindi kapena nkhani zilizonse zokhudzana ndi manyowa amafuta ayenera kufunsa othandizira azaumoyo asanatenge mavitamini K2.

Anthu omwe ali pa mankhwala a anticoagulant: monga tanena kale, anthu omwe amatenga mankhwala anticoantant ayenera kukambirana za Vitamini K2 zowonjezera zaumoyo ndi zomwe zimakupatsani mwayi pakupanga magazi.

Ana ndi achinyamata: pomwe mavitamini K2 ndi ofunikira kuti akhale ndi thanzi lathunthu, kuwonjezera mwa ana ndi achinyamata kuyenera kutengera zofunikira zapadera ndi akatswiri azaumoyo.

Pamapeto pake, ndikofunikira kuti mufufuze ndi akatswiri azaumoyo musanayambe zowonjezera zatsopano, kuphatikiza vitamini K2. Amatha kuwunika momwe muli ndi thanzi labwino, mankhwalawa mankhwala, ndi njira zomwe mungagwiritse ntchito popereka upangiri wa umunthu pa chitetezo komanso choyenera cha Vitamini K2.

MUTU 10: Magwero a Vitamini K2

Vitamini K2 ndi njira yofunika yomwe imagwira bwino ntchito yofunika kwambiri. Ngakhale vitamini K2 imatha kupezeka, imakhalanso yambiri m'matumba angapo. Mutuwu ukuwunikira magulu osiyanasiyana a zakudya zomwe zimapangidwa monga mavitamini K2.

10.1 Magwero a nyama zochokera ku Vitamini K2

Mmodzi mwa olemera kwambiri a vitamini K2 amachokera ku zakudya zopangidwa ndi nyama. Magwero awa amakhala opindulitsa kwa anthu omwe amayamba kubereka kapena kudya. Magwero a nyama zodziwika bwino a Vitamini K2 amaphatikiza:

Nyanja ya Zinyama: nyama ya ziwalo, monga chiwindi ndi impso, zimakhala ndi mavitamini K2. Amapereka kuchuluka kwa zakudya, komanso mavitamini ena osiyanasiyana. Nyama zowononga nyama nthawi zina zimatha kukulitsa kudya kwanu vitamini K2.

Nyama ndi nkhuku: nyama ndi nkhuku, makamaka kuchokera ku udzu kapena nyama zoweta, zimatha kupereka mavitamini K2. Mwachitsanzo, ng'ombe, nkhuku, ndi bakha zimadziwika kuti zimakhala ndi michere yochepa kwambiri ya michere iyi. Komabe, ndikofunikira kukumbukira kuti Vitamini K2 mivi imatha kukhala yosiyanasiyana malinga ndi zakudya za nyama ndi ntchito zaulimi.

Zinthu zamkaka: zinthu zina zamkaka, makamaka zomwe zimachokera ku nyama zodyetsedwa udzu, zimakhala ndi vitamini K2. Izi zimaphatikizapo mkaka wonse, batala, tchizi, ndi yogati. Kuphatikiza apo, zotayira mkaka monga kefir ndipo mitundu ina ya tchizi ndi yolemera kwambiri ku Vitamini K2 chifukwa cha mphamvu.

Mazira: Mazira a mazira ndi gwero lina la vitamini K2. Kuphatikiza mazira muzakudya zanu, makamaka kuchokera ku mitundu yopanda ufulu kapena msipu wokwezedwa, amatha kupereka mawonekedwe achilengedwe komanso mosavuta a Vitamini K2.

10.2 Zakudya zothila monga magwero achilengedwe a Vitamini K2

Zakudya zowononga ndi gwero labwino kwambiri la vitamini K2 chifukwa chochita mabakiteriya ena opindulitsa. Mabakiteriyawa amapanga ma enzymers omwe amatembenuza Vitamini K1, omwe amapezeka mu zakudya zobzala chomera, mu mawonekedwe opindulitsa kwambiri, vitamini K2. Kuphatikiza zakudya zoweta muzakudya zanu kumatha kukulitsa kudya kwanu Vitamini, pakati pa mapindu ena azaumoyo. Zakudya zomwe zimakhala ndi vitamini K2 ndi:

Natto: Natto ndi mbale yachipembedzo chachi Japan yopangidwa kuchokera ku Soybeans yopanda ma soya. Imakhala yotchuka kwambiri ndi mavitamini K2

Sauerkraut: Sauerkraut amapangidwa ndi mphamvu kabichi ndipo ndi chakudya chodziwika bwino m'miyambo yambiri. Sikuti amangopereka mavitamini K2 komanso amanyamula nkhonya yamakamiya, kulimbikitsa microbii yabwino.

Kimchi: Kimchi ndi nthano ya Korea yopangidwa kuchokera masamba oponderezedwa, makamaka kabichi ndi radish. Monga sauerkraut, imapereka vitamini K2 ndipo imapereka zabwino zingapo zathanzi chifukwa cha mawonekedwe ake.

Zochita zopangidwa ndi soya: zinthu zina zopangidwa ndi soya, monga ma Mimo ndi Temmand, zimakhala ndi mavitamini K2. Kupanga zakudya izi muzakudya zanu kumatha kukuthandizani pakudya kwanu kwa Vitamini K2, makamaka akaphatikizidwa ndi zina.

Kuphatikiza ndi zovuta zingapo zopangidwa ndi nyama zopangidwa muzakudya zanu zitha kuthandiza kukonzanso mavitamini K2. Kumbukirani kuwunikira ordoc, udzu wodyetsedwa, ndi njira zoweta zomwe zimapangidwa kuti zithandizire zomwe zili pambale. Chongani mavidiyo a Vitamini K2 muzogulitsa kapena kufunsana ndi mediatiared media mediary mediary mediary mediary mediary mediary kuti mukwaniritse zosowa zanu.

MUTU 11: Kuphatikizira Vitamini K2 mu Zakudya Zanu

Vitamini K2 ndiofunika kwambiri yokhala ndi phindu la zaumoyo. Kuphatikiza muzakudya zanu zimakhala zopindulitsa kuti mukhalebe ndi thanzi labwino komanso thanzi lanu. M'mutu uno, tiona ntchito zokwanira chakudya ndi maphikidwe olemera vitamini K2, komanso kukambirana zochitika zabwino zosungira ndi kuphika zakudya za vitamini K2-zolemera.

11.1 malingaliro ndi maphikidwe ndi maphikidwe okhala ndi vitamini K2
Kuonjezera zakudya zolemera za Vitamini K2 zopangira zanu siziyenera kukhala zovuta. Nawa malingaliro ndi maphikidwe omwe angakuthandizeni kukulitsa luso lanu la michere iyi:

11.1.1 Malingaliro am'mawa:
Mazira osasunthika ndi sipinachi: Yambitsani m'mawa wanu ndi chakudya cham'mawa chodzaza ndi michere ndi sipinachi yosaulutsa ndikuphatikiza mazira osenda. Sipinachi ndi gwero labwino la vitamini K2, yomwe imakwaniritsa mavitamini K2 yomwe imapezeka m'mazira.

Msuzi wachangu wa Quinoa wachangu: kuphika quinoa ndikuphatikiza ndi yogati, yolumikizidwa ndi zipatso, mtedza, ndi zodzola za uchi. Mutha kuwonjezera tchizi, monga feta kapena Gouda, kwa Vitamini K2.

11.1.2 Malingaliro a nkhomaliro:
Saladi yodulidwa saladi: grill chidutswa cha salmon ndikumakhala pabedi la masamba osakanizika, tomato wa chitetezero, magetsi, ndi kuwaza kwa tchizi. Salmon si wolemera ku Omega-3 kunenepa acids acid komanso amakhala ndi vitamini K2, ndikusankha bwino saladi wa michere.

Nkhuku ndi broccoli ser-fry: maberi a nkhuku a nkhuku ndi broccoli florets ndikuwonjezera kuwaza kwa Tamari kapena msuzi wa soya kuti akomeredwe. Tumikirani pa mpunga wa bulauni kapena quinoa wa chakudya chokwanira ndi vitamini K2 kuchokera ku Broccoli.

11.1.3 Malingaliro a Chakudya Chakudya:
Steak ndi Brussels Sprout: Grill kapena Poto Sear wodulidwa wa steak ndikumawagwira ndi ma brussels owotchera. Brussels imamera ndi masamba opachikidwa omwe amapereka vitamini K1 ndi mavitamini K2.

COD-GODED COD ndi FAK mwachangu: burashi cung zosemphana ndi msuzi wa misoti ndikuphika mpaka kufota. Tumikirani nsombayo pa Sakéet Bok mwachangu kwa chakudya chokoma komanso chopanda michere.

11.2 machitidwe abwino osungira ndikuphika
Kuti muwonetsetse kuti mumakulitsa Vitamini K2 muzakudya ndikusunga zopatsa thanzi, ndikofunikira kutsatira machitidwe ena abwino osungira ndi kuphika:

11.2.1 Kusungira:
Sungani zotulutsa zatsopano: ndiwo zamasamba monga sipinachi, brosccoli, ndi ma brussels amakhoza kutaya ena mwa mavitamini K2 zomwe zimasungidwa nthawi yayitali. Sungani mufiriji kuti muchepetse mizere yawo.

11.2.2 Kuphika:
Kuwononga: masamba otentha ndi njira yabwino yophikira kusunga zinthu zawo za Vitamini. Zimathandizira kusunga michereyo ndikusunga zonunkhira zachilengedwe ndi mawonekedwe.

Nthawi Yophika mwachangu: Kupukusa masamba kumatha kuyambitsa mavitamini osungunuka ndi michere. Sankhani nthawi yochepa kuphika kuti muchepetse kuchepa kwa michere, kuphatikiza vitamini K2.

Onjezani mafuta athanzi: vitamini K2 ndi vitamini yopanda mafuta, kutanthauza kuti ndiyamwa bwino akamadyedwa ndi mafuta athanzi. Lingalirani pogwiritsa ntchito mafuta a maolivi, avocado, kapena mafuta a kokonati pophika zakudya za vitamini K2 zolemera.

Pewani kutentha kwambiri ndi kuwonekera kwa Vitamini K2 kumakhudzidwa ndi kutentha kwambiri ndi kuwala. Kuti muchepetse kuwonongeka kwa michere, pewani kuwonekera kwa chakudya kwa nthawi yayitali kuti mutenthe ndi kuwasunga m'matumba a opaque kapena mumdima, modekha.

Pophatikiza zakudya za Vitamini K2 zolemera mu chakudya chanu ndikutsatira izi moyenera izi ndikuphika, mutha kuwonetsetsa kuti mumatha kukwaniritsa zakudya zanu zofunikira izi. Sangalalani ndi chakudya chokoma ndikupeza zabwino zambiri zomwe vitamini K2 imapereka thanzi lanu komanso thanzi lanu.

Pomaliza:

Pamene chitsogozo chokwanira ichi chawonetsa, ufa wa vitamini K2 ufa umapereka phindu kwa thanzi lanu komanso thanzi lanu. Kukulitsa thanzi la mafupa kuti azithandizira mtima ndi ubongo, kuphatikiza vitamini K2 mu njira yanu yatsiku ndi tsiku ingapeze zabwino zosiyanasiyana. Kumbukirani kufunsana ndi katswiri wazachipatala musanayambe regimen yatsopano, makamaka ngati mukukhala ndi thanzi kapena kumwa mankhwala. Lambulani mphamvu ya vitamini K2, ndikutsegula kuthekera kwa moyo wathanzi komanso wopatsa thanzi.