I-Vitamin K ibhekisela kumavithamini amaningi anamafutha, ngakho-ke, agcinwe emaqenjini amafutha omzimba wethu. I-Vitamin K itholakala ngezinhlobo ezimbili: i-vitamin K1 ne-vitamin K2.
Kungani ngidinga i-vitamin K?
I-Vitamin K inendima eyinhloko ezindleleni zokweqa igazi futhi kuyadingeka kithi ukuba senzeke amathambo evamile - ngoba kubhekene nokudla okufanele kwe-calcium emzimbeni. Futhi kusiza umzimba ukuthi ukhiqize i-osteocalcin, iphrotheni esiza ekuthuthukiseni i-bone mass futhi inciphise ingozi yezinkinga ezingenzeka. Ngaphezu kwalokho, i-vitamin K:
- ivikela isidumbu se-articular - ukungabi nalutho kwe-vitamin K kubangela i-osteoarthritis;
- kunciphisa ingozi yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesibili;
- Igcina ukuqina kwesikhumba, ukuyivikela ekugugeni nasekubukeni kwemibimbi.
Uphi i-vitamin K1 equkethe?
Le vithamini esihlangana kuyo yonke imifino eluhlaza, enombala ohlaza obumnyama obumnyama.
Yikuphi ukudla okuqukethe i-vitamin K2?
Sizohlangana nayo emikhiqizweni elandelayo:
- inyama;
- imikhiqizo yobisi;
- amaqanda.
Yikuphi ukudla okuqukethe i-vitamin K kakhulu?
- Imifino eluhlaza: isipinashi, ulethisi, amakhowe;
- Imifino enamagatsha: i-broccoli, i-cauliflower, amahlumela aseBrussels, i-asparagusi, iklabishi emhlophe;
- izitshalo: marjoram, thyme, oregano, basil, isilimo esidliwayo esinamagatsha anamanzi;
- Izithelo: plums, umlimi.
Qaphela ukuthi emva kokupheka imifino, okuqukethwe kwevithamini K kuzo kuyenyuka kakhulu.
Yikuphi okunye ukudla okunevithamini K?
Imikhiqizo ene-Vitamin K ihlanganisa:
- isithombo sebhitrudi;
- i-turnips;
- i-clover;
- i-parsley;
- utamatisi;
- amaqabunga e-beet;
- ubhontshisi obuluhlaza;
- itiye elihlaza;
- i-cardamom;
- i-avocado;
- kiwi izithelo;
- i-strawberry;
- i-blackberry;
- amafutha omnqumo;
- ioli yama-soya;
- i-oats;
- i-rye;
- izinkoma zikakolweni;
- ama-chickpeas.
I-Vitamin K nemfuneko yayo yansuku zonke
Isilinganiso esidingekayo samavithamini K singama-milligram angu-65-80 ngosuku. Ngokujwayelekile ukusetshenziswa kwemifino nezithelo kwanele ukumboza lelizinga. Isibonelo, tshela ukuthi amapuni amabili we-parsley oqoshiwe aqukethe u-153% wezincomo zansuku zonke eziphakanyisiwe zika vithamini K.
Iyini isongo sokuntula kwe-vitamin K?
Ezimweni lapho i-vitamin K emzimbeni womuntu incane kakhulu, ukuphuma kwamandla okungalawuleki kungase kwenzeke-nakuba lesi simo singavamile. Ngokusemthethweni, ukulahlekelwa kwe-vitamin K kubonakala ngaphansi kwezimo ezilandelayo:
- isifo sesibindi;
- ukwephulwa kwamandla omzimba ngomzimba;
- i-jaundice yomshini;
- ukwephulwa kwemifino evamile yamathumbu (isibonelo, ngokudla ngokweqile kwama-antibiotic).
Futhi futhi:
- abantu abadala kakhulu;
- ezinsana ezibelethwe ngamabele;
- ezinganeni zangaphambi.
Izinkomba zobuncane be-vitamin K zingaba:
- ukuphuma ephuleni;
- isikhathi esikhulu sokuvala;
- ukulahlekelwa kwamathambo amaningi (i-osteopenia);
- ukwehla kwesisindo samathambo (i-osteoporosis);
- ukuthambekela kokuqhekeka;
- ukugula ekuseni.
Inani levithamini K elingafakwa emzimbeni wethu lincane kakhulu, futhi lanele kuphela isikhathi esifushane. Ngenxa yalesi sizathu, etafuleni lethu nsuku zonke kufanele kube yimifino nezithelo - kanye neminye imikhiqizo equkethe i-vitamin K, imikhiqizo.
Kuziphi izimo i-vitamin K eyingozi?
- I-fibrillation ye-atrial - isifo esibangela ukuguqulwa kwenhliziyo, ihlotshaniswa nokuqukethwe okuphezulu kwe-prothrombin, okufanayo, ehambisana nokusetshenziswa ngokweqile kwalawo okudla okuqukethe isamba esikhulu sevithamini K.
- I-Vitamin K ikwandisa uketshezi kwegazi. Lokhu kusho ukuthi abantu abanezizathu ezithile ezithatha ama-anticoagulants kufanele banciphise ukudla kwabo okuqukethe i-vitamin K ekudleni kwabo - ukuze bangavimbeli isenzo semithi futhi bagweme ukwakheka kwezingubo zegazi.