I-Vitamin K ibhekisela kwiivithamini ezinamafutha amanelisayo, kwaye ngoko ke, zigcinwe kumathishini enamafutha emzimbeni wethu. I-Vitamin K ifumaneka kwiifom ezimbini: i-vitamin K1 kunye ne-vitamin K2.
Kutheni ndifuna i-vitamin K?
I-Vitamin K inendima ephambili kwiindlela zokugaya igazi kwaye kuyimfuneko kuthi senziwe ngokusemthethweni kwamathambo - ekubeni ixanduva lokutya okufanelekileyo kwe-calcium emzimbeni. Kwakhona kunceda umzimba uvelise i-osteocalcin, iprotheni ekunceda ukuphucula umthambo kunye nokunciphisa umngcipheko wezinto ezikhoyo. Ukongeza, i-vitamin K:
- ikhusela i-cartilage ye-articular - ukungabikho kwe-vitamin K kubangela i-osteoarthritis;
- kunciphisa umngcipheko wokuphuhlisa isifo sikashukela se-2;
- Igcina ukunyaniseka kwesikhumba, ukukhusela ekugugeni nokubonakala kwemibimbi.
Uphi i-vitamin K1 equlethwe kuyo?
Le vitamin sidibana nayo yonke imifuno enemiqabunga, enombala omnyama obumnyama.
Ziziphi ukutya eziqukethe i-vitamin K2?
Siza kudibana nayo kwimveliso elandelayo:
- inyama;
- iimveliso zobisi;
- maqanda.
Ziziphi ukutya eziqulethe i-vitamin K?
- Imifuno eluhlaza: isipinashi, i-lettuce, amakhowe;
- Imifuno enemiqabunga: i-broccoli, i-cauliflower, ihluma zaseBrussels, i-asparagus, iklabishi emhlophe;
- izityalo: i-marjoram, i-thyme, i-oregano, i-basil, i-celery;
- iziqhamo: iiplums, i-plunes.
Qaphela ukuba emva kokupheka imifuno, umxholo we-vitamin K kuwo unyuke kakhulu.
Ziziphi ezinye ukutya ezinevithamini K?
Iimveliso ezine-Vitamin K ziquka:
- beet yeqabunga;
- i-turnips;
- i clover;
- parsley;
- utamatisi;
- magqabi e beet;
- ubhontshisi obuluhlaza;
- itiye eluhlaza;
- i-cardamom;
- avocado;
- kiwi izithelo;
- strawberry;
- blackberry;
- ioli;
- ioli ye soya;
- oats;
- iigusha;
- iikhosi zengqolowa;
- chickpeas.
I-Vitamin K kunye nemfuneko yayo yemihla ngemihla
Inani elifunekayo le-vitamin K li-65-80 milligrams ngosuku. Ngokuqhelekileyo ukusetyenziswa kwemifuno kunye neziqhamo kwanele ukufihla le nqanaba. Ngokomzekelo, zithi iipaspoons ezimbini ze-parsley ecoliweyo ziqulethe i-153% yedayiti yansuku zonke ye-vitamin K.
Iyintoni ingozi yokusweleka kwe-vitamin K?
Kwiimeko apho i-vitamin K emzimbeni womntu incinci kakhulu, ukuphuma kwegazi okungalawulwayo kungenzeka - nangona le nto ingabonakali. Njengomthetho, ukulahleka kwe-vitamin K kuphawulwa phantsi kwezi meko zilandelayo:
- isifo sesibindi;
- ukuphulwa kwe-fat absorption ngomzimba;
- i-jaundice yomatshini;
- ukuphulwa kweentyantyambo zangasese zamathumbu (umzekelo, ukususela ngokugqithiseleyo kwezidakamizwa).
Kwaye kwakhona:
- badala kakhulu;
- kwiintsana ezisanda kuzalwa;
- ngaphambi kweentsana.
Izibonakaliso zokunqongophala kwe-vitamin K zingaba:
- ukuphuma kumphunga;
- ixesha elide lokuvala;
- ukulahlekelwa kwethambo lomzimba (i-osteopenia);
- ukuncipha kwethambo (isifo se-osteoporosis);
- ukutyekela ukuphuka;
- ukugula kwasekuseni.
Isixa sevithamini K esinokufakwa kwisidumbu sethu sincinci, kwaye sanele kuphela ixesha elifutshane. Ngenxa yesi sizathu, kwitheyibhile yethu imihla ngemihla kufuneka ibe yimifuno kunye neziqhamo - kunye nezinye iimveliso eziqukethe ii-vitamin K, iimveliso.
Kwiimeko ziphi i-vitamin K eyingozi?
- I-fibrillation ye-Atrial - isifo esibangela i-arrhythmia yentliziyo, inxulumene nomxholo ophezulu we-prothrombin, leyo leyo, ehambelana nokusetyenziswa ngokugqithiseleyo kwezo zinto eziqulethe i-vitamin K.
- I-Vitamin K ikwandisa i-blood clotting. Oku kuthetha ukuba abantu abanesizathu esithile bathatha ama-antiticoagulants kufuneka banciphise ukutya kwabo abanokuthi i-vitamin K ekudleni kwabo - ukuze bangavumeli ukuthatha isilwanyana kwaye baphephe ukubunjwa kwegazi.