I-Vitamin K1 vs. I-Vitamin K2: Isikhokelo sokuthelekisa

Ujongo olufutshane lweVithamin K

I-Vitamin K ibalulekile ekudibaneni kweeprotheyini ezilawula ukujika kwegazi kunye nokuxhasa impilo yamathambo. Ifumaneka kwiindidi zokutya kwaye iveliswa yintsholongwane emathunjini omntu.

Ukubaluleka kweVithamin K kwiMpilo

IVithamin K ibalulekile ekugcineni ulungelelwaniso phakathi kokwakheka kwamathambo kunye nokuphinda kubunjwe kwakhona, ukuqinisekisa ukuba amathambo ethu ahlala omelele kwaye esempilweni. Ikwadlala indima ebalulekileyo kwinkqubo yokujiyisa, ukuthintela ukopha kakhulu xa sonzakele.

Intshayelelo yeVithamin K1 kunye neK2

IVithamin K1 (Phylloquinone) kunye neVithamin K2 (Menaquinone) zezona ntlobo ziphambili zale vitamin. Ngelixa babelana ngemisebenzi ethile, banendima eyahlukileyo kunye nemithombo.

Vitamin K1

• Imithombo ePhambili: I-Vitamin K1 ifumaneka kakhulu kwimifuno eluhlaza, enamagqabi afana nesipinashi, i-kale, kunye ne-collard greens. Ikwakhona kwixabiso eliphantsi kwi-broccoli, i-Brussels sprouts, kunye neziqhamo ezithile.
• Indima ekuQhutyweni kweGazi: IVithamin K1 yeyona ndlela iphambili esetyenziselwa ukujiyisa igazi. Inceda isibindi sivelise iiproteni eziyimfuneko kule nkqubo.
• Iimpembelelo zeMpilo zokuSilela: Ukunqongophala kweVithamin K1 kunokukhokelela ekopheni ngokugqithisileyo kwaye kunokuba yingozi ngakumbi kwiintsana ezisandula ukuzalwa, ezihlala zinikwa isitofu seVithamin K ekuzalweni ukuze zithintele ukopha.
• Imiba echaphazela ukufunxa: Ukufunxa i-Vitamin K1 kunokuphenjelelwa kubukho bamafutha ekudleni, njengoko i-vitamin e-fat-soluble. Amayeza athile kunye neemeko zinokuchaphazela ukufunxa kwawo.

Ivithamin K2

• Imithombo ePhambili: Ivithamin K2 ifumaneka ikakhulu enyameni, emaqandeni, nakwimveliso yobisi, kwakunye nenatto, ukutya okuqhelekileyo kwaseJapan okwenziwa ngeembotyi zesoya ezibilisiweyo. Ikwaveliswa yintsholongwane yamathumbu.
• Indima kwiMpilo yeBone: IVithamin K2 ibalulekile kwimpilo yamathambo. Isebenza iiprotheyini ezinceda ukuhambisa i-calcium emathanjeni kwaye iyisuse kwimithambo yegazi kunye nezinye izihlunu ezithambileyo.
• IiNzuzo ezinokuthi zibekho kwiMpilo ye-Cardiovascular: Olunye uphando lubonisa ukuba i-Vitamin K2 inokunceda ukukhusela i-arterial calcification, imeko apho i-calcium yakha kwi-arteries, engakhokelela kwisifo senhliziyo.
• Imiba echaphazela ukufunxa: NjengeVithamin K1, ukufunxwa kweVitamin K2 kuphenjelelwa ngamafutha okutya. Nangona kunjalo, ikwaphenjelelwa yi-gut microbiome, enokwahluka kakhulu phakathi kwabantu.

Indima yeGut Microbiome

I-gut microbiome idlala indima ebalulekileyo ekuveliseni i-Vitamin K2. Iindidi ezahlukeneyo zebhaktiriya zivelisa iintlobo ezahlukeneyo zeVithamin K2, ezinokuthi emva koko zifunxeke egazini.

Iiyantlukwano eziphambili phakathi kweVithamin K1 kunye ne-K2

Uphawu	Vitamin K1	Ivithamin K2
Imithombo	Amagqabi aluhlaza, iziqhamo ezithile	Inyama, amaqanda, ubisi, i-natto, ibhaktheriya yamathumbu
Umsebenzi oPhambili	Ukujiya kwegazi	Impilo yamathambo, iinzuzo ezinokubakho kwi-cardiovascular
Imiba yokufunxa	Amafutha okutya, amayeza, iimeko	Amafutha okutya, i-gut microbiome

Inkcazo eneenkcukacha yeeyantlukwano

I-Vitamin K1 kunye ne-K2 zohluka kwimithombo yazo yokuqala yokutya, kunye ne-K1 esekelwe kwizityalo kunye ne-K2 esekelwe kwizilwanyana. Imisebenzi yabo nayo iyahluka, kunye ne-K1 egxile kwi-blood clotting kunye ne-K2 kwithambo kunye nempilo ye-cardiovascular. Izinto ezichaphazela ukufunxa kwazo ziyafana kodwa zibandakanya impembelelo ekhethekileyo ye-gut microbiome kwi-K2.

Ungafumana njani iVithamin K eyaneleyo

Ukuqinisekisa ukuthathwa okwaneleyo kweVithamin K, kubalulekile ukutya ukutya okwahlukeneyo okubandakanya zombini i-K1 kunye ne-K2. Isibonelelo semihla ngemihla esicetyiswayo (RDA) kubantu abadala yi-90 micrograms kumadoda kunye ne-75 micrograms kubasetyhini.

Iingcebiso zokutya

• Imithombo Yokutya Etyebileyo kwiVithamin K1: Isipinatshi, i-kale, i-collard greens, i-broccoli, kunye ne-Brussels sprouts.
• Imithombo Yokutya Etyebileyo kwiVithamin K2: Inyama, amaqanda, ideri kunye nenatto.

IiNzuzo ezinokubakho zokuFakela

Nangona ukutya okunokulinganisela kunokubonelela nge-Vitamin K eyaneleyo, ukuxhaswa kunokuba luncedo kulabo abaneemeko ezithile zempilo okanye abo basengozini yokunqongophala. Kuhlala kungcono ukudibana nengcali yezempilo ngaphambi kokuba uqalise naluphi na isongezelelo.

Izinto ezinokuchaphazela ukufunxwa kweVitamin K

Amafutha okutya abalulekile ekufunxeni kuzo zombini iintlobo ze-Vitamin K. Amayeza athile, njengalawo asetyenziselwa ukunciphisa igazi, anokuphazamisa umsebenzi we-Vitamin K. Iimeko ezifana ne-cystic fibrosis kunye nesifo se-celiac nazo zinokuchaphazela ukufunxa.

Ukuqukumbela

Ukuqonda umahluko ongundoqo phakathi kweVithamin K1 kunye ne-K2 kubalulekile ekwenzeni ukhetho lokutya olunolwazi. Zomibini iifom zibalulekile kwimpilo yonke, kunye ne-K1 igxile kwi-clotting yegazi kunye ne-K2 kwithambo kunye nempilo ye-cardiovascular. Ukubandakanya iintlobo ezahlukeneyo zokutya okutyebileyo kuzo zombini iintlobo zeVithamin K kunokunceda ukuqinisekisa ukuba uyahlangabezana neemfuno zomzimba wakho. Njengesiqhelo, kuyacetyiswa ukuba udibane negcisa lezempilo ukuze ufumane iingcebiso zomntu. Khumbula, ukutya okunesondlo kunye nendlela yokuphila enempilo ziziseko zempilo elungileyo.