Vitamine K1 na Vitamine K2: Ubuyobozi bugereranya

Incamake muri Vitamine K.

Vitamine K ni ngombwa mu gusanisha poroteyine zigenga amaraso kandi zunganira ubuzima bw'amagufwa. Iboneka mu biribwa bitandukanye kandi ikorwa na bagiteri zo munda zabantu.

Akamaro ka Vitamine K kubuzima

Vitamine K ni ingenzi mu gukomeza kuringaniza hagati yo gukora amagufwa na resorption, kugirango amagufwa yacu agume akomeye kandi afite ubuzima bwiza. Ifite kandi uruhare runini muburyo bwo kwambara, irinda kuva amaraso menshi mugihe twakomeretse.

Intangiriro kuri Vitamine K1 na K2

Vitamine K1 (Phylloquinone) na Vitamine K2 (Menaquinone) ni bwo buryo bubiri bw'ingenzi bwa vitamine. Mugihe basangiye ibikorwa bimwe na bimwe, bafite inshingano zitandukanye ninkomoko.

Vitamine K1

• Inkomoko Yibanze: Vitamine K1 iboneka cyane mu mboga rwatsi, amababi nka epinari, kale, n'icyatsi cya collard. Iraboneka kandi muke muri broccoli, imikurire ya Bruxelles, n'imbuto zimwe.
• Uruhare mu Kwuzuza Amaraso: Vitamine K1 nuburyo bwibanze bukoreshwa mugutembera kwamaraso. Ifasha umwijima gukora poroteyine zikenewe muriki gikorwa.
• Ingaruka zubuzima Kubura: Kubura Vitamine K1 birashobora gutuma umuntu ava amaraso menshi kandi birashobora guteza akaga cyane ku bana bavutse, bakunze guhabwa Vitamine K bakivuka kugira ngo birinde indwara.
• Ibintu bigira ingaruka ku gukuramo: Gukuramo Vitamine K1 birashobora guterwa no kuba hari amavuta mu ndyo, kuko ari vitamine ikuramo amavuta. Imiti imwe n'imwe irashobora no kugira ingaruka ku iyinjira ryayo.

Vitamine K2

• Inkomoko Yibanze: Vitamine K2 iboneka cyane cyane mu nyama, amagi, n'ibikomoka ku mata, ndetse na natto, ibiryo gakondo by'Abayapani bikozwe muri soya isembuye. Ikorwa kandi na bagiteri zo munda.
• Uruhare mubuzima bwamagufwa: Vitamine K2 ningirakamaro kubuzima bwamagufwa. Ikora poroteyine zifasha kwimura calcium mu magufa no kuyikura mu maraso no mu zindi ngingo zoroshye.
• Inyungu zishobora kubaho kubuzima bwumutima: Ubushakashatsi bumwe bwerekana ko Vitamine K2 ishobora gufasha kwirinda kubara arterial, imiterere aho calcium iba mu mitsi, ishobora gutera indwara z'umutima.
• Ibintu bigira ingaruka ku gukuramo: Kimwe na Vitamine K1, kwinjiza Vitamine K2 biterwa n'amavuta y'ibiryo. Ariko, iterwa kandi na mikorobe yo munda, ishobora gutandukana cyane hagati yabantu.

Uruhare rwa Gut Microbiome

Microbiome yo munda igira uruhare runini mu gukora Vitamine K2. Ubwoko butandukanye bwa bagiteri butanga uburyo butandukanye bwa Vitamine K2, ishobora noneho kwinjizwa mumaraso.

Itandukaniro ryingenzi hagati ya Vitamine K1 na K2

Ibiranga	Vitamine K1	Vitamine K2
Inkomoko	Icyatsi kibabi, imbuto zimwe	Inyama, amagi, amata, natto, bagiteri zo mu nda
Igikorwa Cyibanze	Amaraso	Ubuzima bwamagufwa, inyungu zishobora kumutima
Ibintu byo gukuramo	Ibinure byamafunguro, imiti, imiterere	Ibinure byamafunguro, microbiome

Ibisobanuro birambuye kubitandukaniro

Vitamine K1 na K2 biratandukanye mubiribwa byabo byibanze, K1 ikaba ishingiye ku bimera na K2 ishingiye ku nyamaswa. Imikorere yabo nayo iratandukanye, K1 yibanda kumaraso hamwe na K2 kubuzima bwamagufwa numutima. Ibintu bigira ingaruka kumyuka yabo birasa ariko harimo imbaraga zidasanzwe za mikorobe yo munda kuri K2.

Nigute Wabona Vitamine K.

Kugirango ubone Vitamine K ihagije, ni ngombwa kurya indyo itandukanye irimo K1 na K2. Amafaranga asabwa buri munsi (RDA) kubantu bakuru ni microgramo 90 kubagabo na microgramo 75 kubagore.

Ibyifuzo byimirire

• Inkomoko y'ibiryo ikungahaye kuri Vitamine K1: Epinari, kale, icyatsi cya collard, broccoli, na Bruxelles.
• Inkomoko y'ibiryo ikungahaye kuri Vitamine K2: Inyama, amagi, amata, na natto.

Inyungu Zishobora Kuzuzanya

Mugihe indyo yuzuye ishobora gutanga Vitamine K ihagije, inyongera irashobora kugirira akamaro abafite ubuzima bwihariye cyangwa abafite ibyago byo kubura. Burigihe nibyiza kugisha inama inzobere mubuzima mbere yo gutangira inyongera.

Ibintu bishobora kugira ingaruka kuri Vitamine K Absorption

Amavuta y'ibiryo ni ingenzi cyane mu kwinjiza ubwo buryo bwombi bwa Vitamine K. Imiti imwe n'imwe, nk'iyifashishwa mu kunanura amaraso, irashobora kubangamira imikorere ya Vitamine K. Imiterere nka fibrosis ya cystic n'indwara ya celiac irashobora kandi kugira ingaruka kumitsi.

Umwanzuro

Gusobanukirwa itandukaniro ryingenzi hagati ya Vitamine K1 na K2 ningirakamaro muguhitamo indyo yuzuye. Izi miterere zombi ni ingenzi kubuzima muri rusange, K1 yibanda kumaraso hamwe na K2 kubuzima bwamagufwa numutima. Kwinjizamo ibiryo bitandukanye bikungahaye kuri Vitamine K byombi birashobora kugufasha kubona ibyo umubiri wawe ukeneye. Nkibisanzwe, kugisha inama inzobere mu by'ubuzima kugira ngo umuntu agire inama. Wibuke, indyo yuzuye hamwe nubuzima buzira umuze nibyo shingiro ryubuzima bwiza.