Vitamini K amatanthauza mavitamini osungunuka ndi mafuta, choncho, amasungidwa m'matenda a thupi lathu. Vitamini K imapezeka m'magulu awiri: vitamini K1 ndi vitamini K2.
Ndichifukwa chiyani ndikusowa vitamini K?
Vitamini K imayambitsa njira zowonongeka kwa magazi ndipo ndizofunikira kwa ife kuti tipangidwe mafupa - chifukwa ndiyomwe imayambitsa kudya kashiamu m'thupi. Zimathandizanso kuti thupi likhale ndi osteocalcin, mapuloteni omwe amathandiza kupangitsa mafupawo kuchepetsa komanso kuchepetsa chiopsezo cha ma fracture. Komanso, vitamini K:
- imateteza khungu lakumwa - kusowa kwa vitamini K kumayambitsa osteoarthritis;
- kuchepetsa chiopsezo chokhala ndi shuga ya mtundu wa 2;
- Amasunga zotupa za khungu, kutetezera ku ukalamba ndi mawonekedwe a makwinya.
Kodi vitamini K1 ili kuti?
Mavitamini omwe timakumana nawo m'mamasamba onse obiriwira, omwe ali ndi mdima wobiriwira.
Ndi zakudya ziti zomwe zili ndi vitamini K2?
Tidzakumana nazo muzinthu zotsatirazi:
- nyama;
- mkaka;
- mazira.
Ndi zakudya ziti zomwe zili ndi vitamini K kwambiri?
- Zomera zamasamba: sipinachi, letesi, bowa;
- Zomera zamasamba: broccoli, kolifulawa, ziphuphu za Brussels, katsitsumzukwa, kabichi yoyera;
- zomera: marjoram, thyme, oregano, basil, udzu winawake wa udzu winawake;
- Zipatso: plums, prunes.
Dziwani kuti mukatha kuphika masamba, mavitamini K omwe ali nawowa akuwonjezeka kwambiri.
Ndi zakudya zina ziti zomwe zili ndi vitamini K?
Zamagetsi Z zowonjezera ndizo:
- beet tsamba;
- turnips;
- clover;
- parsley;
- tomato;
- masamba a beet;
- nyemba zobiriwira;
- tiyi wobiriwira;
- khadi;
- peyala;
- kiwi zipatso;
- sitiroberi;
- mabulosi akuda;
- mafuta;
- mafuta a soya;
- oats;
- rye;
- nkhumba za tirigu;
- nkhuku.
Vitamini K ndi zofunika zake tsiku ndi tsiku
Mtengo woyenera wa vitamini K ndi mamiligalamu 65-80 pa tsiku. Kawirikawiri kudyetsa masamba ndi zipatso ndikwanira kuika mlingo umenewu. Mwachitsanzo, nenani kuti supuni ziwiri za parsley yodulidwa ili ndi 153% ya mlingo woyenera wa tsiku lililonse wa vitamini K.
Kodi chiwopsezo cha vitamini K chili chotani?
Pamene vitamini K mu thupi la munthu ndi yaing'ono kwambiri, magazi amatha kutuluka - ngakhale zochitikazi sizodziwika. Monga lamulo, kuchepa kwa vitamini K kumawoneka pansi pa zifukwa zotsatirazi:
- matenda a chiwindi;
- Kuphwanyidwa kwa kuyamwa mafuta ndi thupi;
- chithunzi;
- Kuphwanyidwa kwa zomera zamkati za m'mimba (mwachitsanzo, chifukwa chodya kwambiri mankhwala opha tizilombo).
Ndiponso:
- okalamba kwambiri;
- ana obadwa kumene akuyamwitsa;
- m'mawere oyambirira.
Zizindikiro za kuchepa kwa vitamini K zingakhale:
- kutuluka m'mphuno;
- nthawi yotseka;
- Kutaya mafupa (osteopenia);
- kuchepa kwa mafupa (kuchepa kwa osteoporosis);
- chizoloŵezi chophwanya;
- matenda ammawa.
Mavitamini K omwe angathe kuikidwa m'thupi lathu ndi ochepa kwambiri, ndipo ndi okwanira kwa kanthawi kochepa chabe. Pa chifukwa chimenechi, patebulo lathu tsiku lililonse liyenera kukhala masamba ndi zipatso - komanso mankhwala ena omwe ali ndi vitamini K, mankhwala.
Kodi mavitamini K ali ndi vuto lotani?
- Matenda a atrial - matenda omwe amachititsa arrhythmia wa mtima, amagwirizanitsidwa ndi zinthu zamtundu wa prothrombin, zomwe zimagwirizananso ndi kugwiritsa ntchito kwambiri zakudya zomwe zili ndi vitamini K.
- Vitamini K imayambitsa magazi. Izi zikutanthauza kuti anthu omwe ali ndi zizindikiro zowononga mankhwalawa ayenera kuchepetsa zakudya zawo zomwe zili ndi vitamini K mu zakudya zawo - kuti asamalepheretse mankhwalawa komanso kupewa mapangidwe a magazi.