Vitamini K1 Vs. Vitamini K2: Chitsogozo chofanizira

Mwachidule mwachidule Vitamini K

Vitamini K ndikofunikira pa kapangidwe ka mapuloteni omwe amayang'anira magazi ndi chitetezo. Zimapezeka pamitundu yosiyanasiyana ndipo imapangidwanso ndi mabakiteriya mu m'matumbo aumunthu.

Kufunika kwa Vitamini K of Health

Vitamini K ndikofunikira kuti mukhalebe osamala pakati pa mapangidwe mafupa ndi kubweresa, kuonetsetsa kuti mafupa athu amakhalabe olimba komanso athanzi. Zimakhalanso ndi gawo lofunikira kwambiri povala magazi, kupewa magazi kwambiri tikavulala.

Kuyamba kwa Vitamini K1 ndi K2

Vitamini K1 (phylloquinone) ndi vitamini K2 (Menaquinone) ndiye mitundu iwiri yayikulu ya vitamini iyi. Akamagawana nawo ntchito zina, amakhalanso ndi maudindo ndi magwero.

Vitamini K1

• Zolinga zazikulu: Vitamini K1 amapezeka nthawi zambiri amapezeka masamba obiriwira, masamba obiriwira monga sipinachi, kale, komanso kuphika kolala. Imapezekanso m'munsi mu broccoli, brussels zimamera, ndi zipatso zina.
• Udindo Watch: Vitamini K1 ndiye fomu yoyamba yomwe imagwiritsidwa ntchito povala magazi. Zimathandizira mapuloteni a chiwindi omwe ndi ofunikira pankhaniyi.
• Zida Zaumoyo Zakusowa: Kuperewera kwa vitamini K1 kumatha kubweretsa magazi kwambiri ndipo kumatha kukhala koopsa kwambiri kwa akhanda, omwe nthawi zambiri amapatsidwa vitamini k kuwombera kuti apewe magazi magazi.
• Zinthu Zomwe Zimakhudza Mayamwidwe: Mafuta a vitamini K1 amatha kutengera kutengera ndi kupezeka kwa mafuta mu zakudya, chifukwa ndi vitamini mafuta osungunuka. Mankhwala ndi zinthu zimakhudzanso mayamwidwe ake.

Vitamini K2

• Zolinga zazikulu: Vitamini K2 makamaka amapezeka mu nyama, mazira, ndi mkaka, komanso natto, chakudya chamakhalidwe achi Japan chopangidwa kuchokera ku Soybeans yopangidwa. Amapangidwanso ndi mabakiteriya akuya.
• Udindo Waumoyo Waumoyo: Vitamini K2 ndiofunikira kwambiri chifukwa cha dziko. Imayambitsa mapuloteni omwe amathandizira kuyika calcium kukhala mafupa ndikuchichotsa m'madzi amitsempha ndi zina zofewa.
• Zabwino zomwe zingachitike kwa thanzi la mtima: Kafukufuku wina akusonyeza kuti vitamini K2 ingathandize kuwerengera marrium, mkhalidwe pomwe calcium imamanga mu mitsemphayi, yomwe imatha kutsogolera ku matenda a mtima.
• Zinthu Zomwe Zimakhudza Mayamwidwe: Monga vitamini K1, mayamwidwe vitamini K2 amatengera mafuta. Komabe, zimasonkhezeredwa ndi ma m'matumbo a Microbiome, omwe amatha kukhala osiyanasiyana pakati pa anthu.

Udindo wa Matumbo Microbiome

Makutu a Microbiome amatenga gawo lalikulu pakupanga vitamini K2. Mitundu yosiyanasiyana ya mabakiteriya imatulutsa mitundu yosiyanasiyana ya vitamini K2, yomwe imatha kulowetsedwa m'magazi.

Kusiyana kwakukulu pakati pa vitamini K1 ndi K2

Khalidwe	Vitamini K1	Vitamini K2
Magwero	Masamba amadyera, zipatso zina	Nyama, mazira, mkaka, natto, mabakiteriya
Ntchito yoyamba	Kutsekera kwa magazi	Health Health, UPTIOVARY
Mayamwidwe	Zakudya zamafuta, mankhwala, mikhalidwe	Zakudya zamafuta, m'matumbo microbiome

Kufotokozera mwatsatanetsatane kwa kusiyana

Vitamini K1 ndi K2 amasiyana chakudya cha chakudya choyambirira, ndi K1 kukhala chomera kwambiri ndi K2. Ntchito zawo zimasiyananso, ndi K1 kuyang'ana pa magazi ndi k2 pa mafupa ndi mtima. Zinthu zomwe zimawakhudza mayamwidwe ndizofanana koma kuphatikizaponso mwapadera kwa magetsi a Microbiome pa K2.

Momwe mungapezere vitamini K

Kuonetsetsa kuti mavitamini k, ndikofunikira kudya zakudya zosiyanasiyana zomwe zimaphatikizapo onse K1 ndi K2. Cholinga cholimbikitsidwa tsiku ndi tsiku (RDA) kwa akuluakulu ndi ma 60 micrograms kwa abambo ndi ma micrograms 75 a akazi.

Malingaliro azakudya

• Zomera Zakudya zokhala ndi vitamini K1Spinachi, Kale, kugwa kwamvula, broccoli, ndi brussels zimamera.
• Zomera Zakudya Zolemera Mavitamini K2: Nyama, mazira, mkaka, ndi Natto.

Maubwino othandiza

Ngakhale kudya moyenera kumatha kupereka vitamini k, kuwonjezera kungakhale kopindulitsa kwa iwo omwe ali ndi thanzi kapena omwe ali pachiwopsezo cha kuchepa kwa vuto. Nthawi zonse zimakhala bwino kukambirana ndi akatswiri azaumoyo musanayambe zowonjezera zilizonse.

Zinthu zomwe zingakhudze vitamini K kuyamwa

Zakudya zamafuta ndizofunikira kuti mayamwa a mitundu yonse ya vitamini k. Mankhwala ena, monga omwe amagwiritsidwa ntchito powonda magazi, amatha kusokoneza mavitamini k. Mikhalidwe ngati cystic fibrosis ndi celiac matenda amathanso kukhudza mayamwidwe.

Mapeto

Kuzindikira kusiyana kwakukulu pakati pa Vitamini K1 ndi K2 ndikofunikira kuti mudziwe zosankha. Mitundu yonseyi ndiyofunikira kuti mukhale ndi thanzi lonse, ndi K1 ikuyang'ana pa magazi ovala ndi K2 pa fupa ndi mtima. Kuphatikiza zakudya zosiyanasiyana zokhala ndi vitamini k zitha kuthandiza kuti mukwaniritse zosowa za thupi lanu. Monga nthawi zonse, kufunsana ndi katswiri waumoyo wa upangiri wa utoto kumalimbikitsidwa. Kumbukirani kuti, kudya moyenera komanso moyo wabwino ndi maziko abwino.