IVitamin K1 vs K2: Uyini Umehluko?

-Delile

• Yini uVithamini K?
• Imithombo Yokudla kaVithamini K1
• Imithombo Yokudla kaVithamini K2
• Umehluko phakathi kwe-K1 ne-K2 emzimbeni
• Izinzuzo Zezempilo zikaVitamin K1 noK2
• Uvithamini K nokuvalwa kwegazi
• I-Vitamin K neBone Health
• Uvithamini K nempilo yenhliziyo
• Ukushoda Kuka-Vitamin K
• Ungayithola Kanjani UVithamini K Owanele
• Okusemqoka

UVitamin K waziwa kakhulu ngendima yakhe ekunqandeni igazi.

Kepha ungahle ungazi ukuthi igama layo empeleni lisho iqembu lamavithamini amaningana ahlinzeka ngezinzuzo zezempilo kude nokusiza igazi lakho.

Lo mbhalo uzobuyekeza umehluko phakathi kwezinhlobo ezimbili eziyinhloko zikavithamini K ezitholakala ekudleni komuntu: uvithamini K1 novithamini K2.

Uzofunda nokuthi yikuphi ukudla okuyimithombo emihle yalawa mavithamini kanye nezinzuzo zezempilo ongazilindela ngokukudla.

Yini uVithamini K?

UVitamin K uyiqembu lamavithamini ancibilikayo anamafutha abelana ngezakhi ezifanayo zamakhemikhali.

UVitamin K watholakala ngephutha ngawo-1920s nango-1930 ngemuva kokudla okunomkhawulo ezilwaneni okwaholela ekopha ngokweqile ().

Yize kunezinhlobo ezahlukahlukene zikavithamini K, ezimbili ezivame ukutholakala ekudleni komuntu i-vitamin K1 ne-vitamin K2.

UVitamin K1, obizwa nangokuthi i-phylloquinone, utholakala kakhulu ekudleni kwezitshalo njengemifino eluhlaza eluhlaza. Kwakha cishe u-75-90% wawo wonke amavithamini K adliwe ngabantu ().

I-Vitamin K2 itholakala ekudleni okuvutshiwe nasemikhiqizweni yezilwane, futhi iphinde ikhiqizwe ngamathumbu egciwane. Inama-subtypes amaningana abizwa ngama-menaquinones (ama-MKs) aqanjwa ngobude bechungechunge lwawo ohlangothini. Zisuka ku-MK-4 ziye kwi-MK-13.

Isifinyezo: UVitamin K ubhekisa eqenjini lamavithamini abelana ngesakhiwo samakhemikhali esifanayo. Izinhlobo ezimbili eziyinhloko ezitholakala ekudleni komuntu yi-K1 ne-K2.

Imithombo Yokudla kaVithamini K1

IVitamin K1 ikhiqizwa izitshalo. Kuyindlela evelele kavithamini K otholakala ekudleni komuntu.

Uhlu olulandelayo lubandakanya ukudla okuningana okunevithamini K1 ephezulu. Inani ngalinye limele inani likavithamini K1 enkomishini e-1 yemifino ephekiwe ().

• Kale: 1,062 mcg
• Imifino yeCollard: 1,059 mcg
• Isipinashi: 889 mcg
• Imifino yetheniphu: 529 mcg
• I-broccoli: 220 mcg
• Amahlumela eBrussels: 218 mcg

Isifinyezo: UVitamin K1 wuhlobo oluphambili lukavithamini K ekudleni komuntu. Kutholakala kakhulu emifino eluhlaza eluhlaza.

Imithombo Yokudla kaVithamini K2

Imithombo yokudla kavithamini K2 iyahlukahluka ngohlobo olungaphansi.

I-subtype eyodwa, iMK-4, itholakala kweminye imikhiqizo yezilwane futhi ukuphela kwendlela engakhiqizwa ngamagciwane. Inkukhu, izikhupha zamaqanda nebhotela yimithombo emihle yeMK-4.

I-MK-5 nge-MK-15 yizinhlobo zevithamini K2 ezinamaketanga asemaceleni amade. Akhiqizwa ngamagciwane futhi atholakala kakhulu ekudleni okuvutshiwe.

I-Natto, isidlo esithandwayo saseJapan esenziwe ngobhontshisi obilile, siphezulu kakhulu kwi-MK-7.

Olunye ushizi olunzima noluthambile futhi luyimithombo emihle kavithamini K2, ngesimo seMK-8 neMK-9. Ngokwengeziwe, ucwaningo lwakamuva luthole imikhiqizo eminingi yengulube iqukethe i-vitamin K2 njenge-MK-10 neMK-11 ().

Okuqukethwe kwe-vitamin K2 kwama-ounces angu-3.5 (100 amagremu) wokudla okuningana kubhalwe ngezansi (,,).

• Natto: 1,062 mcg
• Ingulube isoseji: 383 mcg
• Ushizi olunzima: 76 mcg
• Inyama yengulube (enethambo): 75 mcg
• Inkukhu (umlenze / ithanga): 60 mcg
• Ushizi oluthambile: 57 mcg
• Isikhuphasha seqanda: 32 mcg

Isifinyezo: Imithombo yokudla i-Vitamin K2 iyahlukahluka nge-subtype, yize ifaka ukudla okuvutshiwe kanye nemikhiqizo ethile yezilwane.

Umehluko phakathi kwe-K1 ne-K2 emzimbeni

Umsebenzi oyinhloko wazo zonke izinhlobo zikavithamini K ukwenza amaprotheni asebenze izindima ezibalulekile ekunqandeni igazi, impilo yenhliziyo kanye nempilo yamathambo.

Kodwa-ke, ngenxa yokwehluka kokumunca nokuhambisa izicubu emzimbeni wonke, i-vitamin K1 ne-K2 ingaba nemiphumela ehluke kakhulu empilweni yakho.

Ngokuvamile, i-vitamin K1 etholakala ezitshalweni ayithathwa kahle ngumzimba. Ucwaningo oluthile lilinganise ukuthi ngaphansi kuka-10% we-K1 otholakala ezitshalweni empeleni kumuncwa ().

Okuncane kwaziwa ngokumunca i-vitamin K2. Kodwa-ke ochwepheshe bakholelwa ukuthi ngoba i-K2 ivame ukutholakala ekudleni okuqukethe amafutha, ingahle itholwe kangcono kune-K1 ().

Lokhu kungenxa yokuthi uvithamini K uvithamini oncibilika njengamafutha. Amavithamini ancibilikiswa ngamafutha amuncwa kangcono kakhulu lapho edliwa namafutha adlayo.

Ngaphezu kwalokho, uchungechunge olude lwevithamini K2 luyivumela ukuthi ijikeleze egazini isikhathi eside kune-K1. Lapho uvithamini K1 angahlala egazini amahora amaningana, ezinye izinhlobo ze-K2 zingahlala egazini izinsuku ().

Abanye abacwaningi bakholelwa ukuthi isikhathi eside sokusatshalaliswa kukavithamini K2 sikuvumela ukuthi sisetshenziswe kangcono ezicutshini ezitholakala emzimbeni wonke. UVitamin K1 uyiswa ngokuyinhloko kusetshenziswe isibindi ().

Lokhu kwehluka kubalulekile ekuboneni izindima ezahlukahlukene u-vitamin K1 no-K2 abadlala emzimbeni. Izingxenye ezilandelayo ziphenya lesi sihloko ngokuqhubekayo.

Isifinyezo: Umehluko wokumunca nokuhambisa i-vitamin K1 ne-K2 emzimbeni kungaholela kokwehluka emiphumeleni yabo empilweni yakho.

Izinzuzo Zezempilo zikaVitamin K1 noK2

Ucwaningo oluphenya ngezinzuzo zezempilo zikavithamini K liphakamise ukuthi lungazuzisa ukuvimba igazi, impilo yethambo nempilo yenhliziyo.

Uvithamini K nokuvalwa kwegazi

Amaprotheni amaningi abandakanyeka ekunqandeni igazi ancike ku-vitamin K ukuze enze umsebenzi wawo. Ukujiya kwegazi kungazwakala kuyinto embi, futhi kwesinye isikhathi kuba njalo. Kodwa-ke ngaphandle kwayo, ungopha ngokweqile bese ugcina ngokufa ngisho nokulimala okuncane.

Abanye abantu banezinkinga zokuvala igazi futhi bathatha umuthi obizwa ngokuthi yi-warfarin ukuvimbela igazi ekunqandeni kalula. Uma uthatha lo muthi, kufanele ugcine i-vitamin K yakho ingaguquguquki ngenxa yemiphumela yayo enamandla ekunqandeni igazi.

Yize ukunakwa okuningi kule ndawo kugxile kwimithombo yokudla kavithamini K1, kungabaluleka futhi ukuqapha ukudla kukavithamini K2.

Olunye ucwaningo lukhombisile ukuthi ukuphakelwa okukodwa kwe-natto okunothe ku-vitamin K2 kuguqule izindlela zokuqina kwegazi kuze kube izinsuku ezine. Lokhu kube nomphumela omkhulu kakhulu kunokudla okunevithamini K1 () eningi.

Ngakho-ke, mhlawumbe kuwumqondo omuhle ukuqapha ukudla okunevithamini K1 eningi kanye nevithamini K2 uma ukwimithi yokuncipha igazi i-warfarin.

I-Vitamin K neBone Health

Ochwepheshe abaningi bakholelwa ukuthi uvithamini K wenza kusebenze amaprotheni adingekayo ekukhuleni kwamathambo nentuthuko ().

Izifundo eziningana zokubuka ziye zahlobanisa amazinga aphansi kavithamini K1 kanye no-K2 nengozi ephezulu yokuqhekeka kwamathambo, yize lezi zifundo zingalungile ekuboniseni imbangela nomphumela njengezifundo ezilawulwayo ().

Izifundo eziningi ezilawulwayo ezihlola imiphumela yezithasiselo zevithamini K1 ekulahlekelweni kwethambo bezingangqinelani futhi zikhonjiswe inzuzo encane ().

Kodwa-ke, ukubuyekezwa okukodwa kwezifundo ezilawulwayo kuphethe ngokuthi ukwengezwa kwe-vitamin K2 njenge-MK-4 kunciphise kakhulu ubungozi bokuphuka kwamathambo. Noma kunjalo, kusukela kulokhu kubuyekezwa, izifundo eziningana ezilawulwayo ezinkulu azibonisanga mthelela (,).

Sekukonke, izifundo ebezikhona bezingahambisani, kepha ubufakazi obukhona bebukholisa ngokwanele ukuthi i-European Food Safety Authority iphethe ngokuthi uvithamini K ubandakanyeka ngqo ekunakekelweni kwempilo ejwayelekile yethambo (15).

Kudingeka izifundo ezisezingeni eliphakeme, ezilawulwayo ukuze kuqhutshekwe nokuphenywa ngemiphumela yazo zombili i-vitamin K1 ne-K2 empilweni yethambo futhi kunqunywe ukuthi ngabe kukhona yini umehluko wangempela phakathi kwalokhu okubili.

Uvithamini K nempilo yenhliziyo

Ngaphezu kokuqina kwegazi kanye nempilo yamathambo, uvithamini K futhi ubukeka edlala indima ebalulekile ekuvikeleni isifo senhliziyo.

U-Vitamin K wenza kusebenze iprotheni esiza ukuvimbela i-calcium ekufakeni emithanjeni yakho. Lezi zimali ze-calcium zifaka isandla ekwakhiweni kocwecwe, ngakho-ke akumangazi ukuthi ziyisibikezelo esiqinile sesifo senhliziyo (,).

Izifundo eziningi zokubheka ziphakamise ukuthi i-vitamin K2 ingcono kune-K1 ekwehliseni lezi zimali ze-calcium futhi yehlise ubungozi besifo senhliziyo (,,).

Kodwa-ke, izifundo ezilawulwa ngekhwalithi ephezulu zikhombisile ukuthi zombili i-vitamin K1 kanye ne-vitamin K2 (ikakhulukazi iMK-7) izengezelela zithuthukisa izindlela ezahlukahlukene zempilo yenhliziyo (,).

Noma kunjalo, kudingeka izifundo ezengeziwe ukufakazela ukuthi ukwengeza nge-vitamin K empeleni kubangela lokhu kuthuthukiswa kwempilo yenhliziyo. Ngokwengeziwe, kudingeka olunye ucwaningo ukuthola ukuthi ngabe i-K2 ingcono ngempela yini empilweni yenhliziyo kune-K1.

Isifinyezo: Uvithamini K1 no-K2 kubalulekile ekunqandeni igazi, impilo yethambo futhi mhlawumbe nempilo yenhliziyo. Ucwaningo olwengeziwe luyadingeka ukucacisa ukuthi ngabe i-K2 ingcono kune-K1 ekwenzeni noma iyiphi yale misebenzi.

Ukushoda Kuka-Vitamin K

Ukushoda kweqiniso kukavithamini K akuvamile kubantu abadala abaphilile. Ngokuvamile kwenzeka kuphela kubantu abanokungondleki okukhulu noma i-malabsorption, futhi kwesinye isikhathi kubantu abathatha i-warfarin yemithi.

Izimpawu zokushoda zifaka ukopha ngokweqile okungeke kuyeke kalula, noma lokhu kungabangelwa ezinye izinto futhi kufanele kuhlolwe ngudokotela.

Yize ungahle ungabi nayo i-vitamin K, kungenzeka ukuthi awutholi uvithamini K owanele ukusiza ukuvimbela isifo senhliziyo nokuphazamiseka kwethambo njenge-osteoporosis.

Ngalesi sizathu, kubalulekile ukuthi uthole inani elifanele levithamini K elidingwa ngumzimba wakho.

Isifinyezo: Ukushoda kweqiniso kukavithamini K kubonakaliswa ukopha ngokweqile futhi akuvamile kubantu abadala. Kodwa-ke, ukuthi awunakho ukushoda akusho ukuthi uthola uvithamini K owanele wempilo efanelekile.

Ungayithola Kanjani UVithamini K Owanele

Ukunconywa okwanele kwe-vitamin K kusekelwe ku-vitamin K1 kuphela futhi kusethwe kuma-90 mcg / ngosuku kwabesifazane abadala kanye ne-120 mcg / usuku lwamadoda amadala ().

Lokhu kungatholakala kalula ngokungeza inkomishi yesipinashi ku-omelet noma isaladi, noma ngokungeza inkomishi engu-1/2 ye-broccoli noma amahlumela eBrussels njengohlangothi lwesidlo sakusihlwa.

Ngaphezu kwalokho, ukuzidla ngomthombo wamafutha njengezikhupha zamaqanda noma uwoyela womnqumo kuzosiza umzimba wakho ukuthi umunce i-vitamin K kangcono.

Okwamanje asikho isincomo sokuthi kufanele udle uvithamini K2 ongakanani. Kungcono ukuzama ukufaka izinhlobo ezahlukahlukene zokudla okune-vitamin K2 ekudleni kwakho.

Ngezansi kukhona amathiphu okuthi ungakwenza kanjani lokhu.

• Zama i-natto: I-Natto ukudla okuvutshiwe okuphezulu kakhulu ku-vitamin K2. Abanye abantu abathandi ukunambitheka, kepha uma ukwazi ukukukhipha isisu, ukudla kwakho kwe-K2 kuzonyuka kakhulu.
• Yidla amaqanda amaningi: Amaqanda ayimithombo enhle kavithamini K2 engangezwa kalula kwisidlo sasekuseni sakho sansuku zonke.
• Yidla ushizi othile: Ushizi obilisiwe, njengeJarlsberg, i-Edam, iGouda, i-cheddar noshizi oluhlaza okwesibhakabhaka, uqukethe uvithamini K2 owakhiwa amabhaktheriya asetshenziswa ngesikhathi sokukhiqizwa kwawo.
• Yidla inyama yenkukhu emnyama: Inyama emnyama yenkukhu, njengenyama yomlenze neyethanga, iqukethe inani elilinganisiwe likavithamini K2 futhi ingamunca kangcono kune-K2 etholakala emabeleni enkukhu.

Kokubili uvithamini K1 novithamini K2 nakho kuyatholakala kwifomu lokungezelela futhi kuvame ukusetshenziswa ngemithamo emikhulu. Yize bungekho ubuthi obaziwayo, olunye ucwaningo luyadingeka ngaphambi kokunikezwa izincomo ezithile zezithasiselo.

Isifinyezo: Kungcono ukufaka imithombo yokudla ehlukahlukene kavithamini K1 no-K2 ekudleni kwakho ukuthola izinzuzo zezempilo ezinikezwa yila mavithamini.

Okusemqoka

I-Vitamin K1 itholakala ngokuyinhloko emifinweni eluhlaza eluhlaza, kanti i-K2 iningi kakhulu ekudleni okuvutshiwe kanye nemikhiqizo ethile yezilwane.

I-Vitamin K2 ingangena emzimbeni kangcono futhi ezinye izinhlobo zingahlala egazini isikhathi eside kune-vitamin K1. Lezi zinto ezimbili zingadala ukuthi i-K1 ne-K2 zibe nemiphumela ehlukile empilweni yakho.

UVitamin K kungenzeka ubambe iqhaza elibalulekile ekunqandeni igazi nasekuthuthukiseni impilo enhle yenhliziyo namathambo. Olunye ucwaningo lukhombisa ukuthi i-K2 ingahle ibe phezulu kune-K1 kweminye yale misebenzi, kepha olunye ucwaningo luyadingeka ukuqinisekisa lokhu.

Ukuze ube nempilo enhle, gxila ekwandiseni imithombo yokudla yakho kokubili uvithamini K1 no-K2. Zama ukufaka imifino eyodwa eluhlaza nsuku zonke bese ufaka ukudla okubilisiwe nemikhiqizo yezilwane ecebile i-K2 ekudleni kwakho.