Vitamin K1 na Vitamine K2: UBUYOBOZI BUKIZA

Incamake muri Vitamine K.

Vitamine K ni ngombwa kuri synthesis ya poroteyine igenga amaraso no gushyigikira ubuzima bufite amagufwa. Biboneka mubiryo bitandukanye kandi bikakorwa na bagiteri mu gituba cyabantu.

Akamaro ka Vitamine K kubuzima

Vitamine K ni ngombwa mu gukomeza gushyira mu gaciro hagati yo gushinga amagufwa no kugabanuka, kureba ko amagufwa yacu akomeza gukomera kandi afite ubuzima bwiza. Ifite kandi uruhare runini mubikorwa byo gufata, gukumira kuva amaraso birenze iyo tukomeretse.

Intangiriro kuri Vitamine K1 na K2

Vitamine K1 (Phylloquinone) na vitamine K2 (menarane) nuburyo bubiri bwingenzi bwiyi vitamine. Mugihe basangiye imirimo, bafite uruhare rutandukanye n'amasoko.

Vitamine K1

• Inkomoko y'ibanze: Vitamine K1 yiganjemo imboga yicyatsi, amababi nka epinari, Kale, Ibeshye rya Collard. Birahari kandi muburyo bwo hasi muri Broccoli, Bruxelles imera, n'imbuto zimwe.
• Uruhare mu maraso: Vitamine K1 nuburyo bwibanze bukoreshwa mumaraso. Ifasha umwijima gutanga poroteyine zingenzi muriki gikorwa.
• Ibikorwa byubuzima bwo kubura: Kubura muri Vitamine K1 birashobora kuganisha ku maraso arenze urugero kandi birashobora guteza akaga cyane ku bavutse, bakunze guhabwa vitamine K bavuka kugira ngo babuze indwara zo kuva amaraso.
• Ibintu bireba kwinjiza: Kwinjiza Vitamine K1 birashobora guhindurwa no kuba ibinure mu ndyo, nkuko ari vitamine ishaje. Imiti imwe n'imwe irashobora kandi kugira ingaruka kubyo yashishikarizwa.

Vitamine K2

• Inkomoko y'ibanze: Vitamine K2 iboneka cyane cyane mu nyama, amagi, n'ibikomoka ku mata, kimwe na natto, ibiryo gakondo byabayapani bikozwe muri soya ya fese. Irakozwe kandi na bacteria.
• Uruhare mu buzima bwa igufwa: Vitamine K2 ni ingenzi kubuzima bwamagufwa. Ikora proteyine ifasha kwimura calcium mumagufwa hanyuma uyikureho imiyoboro yamaraso nibindi bice byoroshye.
• Inyungu zishobora kumera kubuzima bwamazi: Ubushakashatsi bumwe bwerekana ko Vitamine K2 ishobora gufasha gukumira ibihangano, imiterere aho Calcium yubaka mu nzego zirashobora kuganisha ku ndwara z'umutima.
• Ibintu bireba kwinjiza: Kimwe na Vitamine K1, kwinjiza Vitamine K2 byatewe n'ibinure by'imirire. Ariko, biraterwa no gut microbiome, bishobora gutandukana cyane hagati yabantu.

Uruhare rwa Microbiome

Gut Microbiome agira uruhare runini mu gukora vitamine K2. Ubwoko butandukanye bwa bagiteri butanga uburyo butandukanye bwa vitamine K2, bushobora noneho kwishora mumaraso.

Itandukaniro ryingenzi hagati ya Vitamine K1 na K2

Biranga	Vitamine K1	Vitamine K2
Inkomoko	Icyatsi kibisi, imbuto zimwe	Inyama, amagi, amata, nato, gut bagiteri
Imikorere y'ibanze	Amaraso	Ubuzima bwamagufwa, Irashobora Imitima Yumutima
Gukuramo ibintu	Ibinure by'imirire, imiti, imiterere	Ibinure by'imirire, gut microbiome

Ibisobanuro birambuye byo gutandukana

Vitamin K1 na K2 biratandukanye mu masoko yabo y'ibanze, hamwe na K1 kuba abantu benshi bashingiye ku nyamaswa. Imikorere yabo nayo iratandukanye, hamwe na K1 kwibanda ku maraso na K2 kubuzima bwamagufwa nubutaka. Ibintu bireba kwinjiza kwabo birasa ariko birimo ingaruka zidasanzwe za microbiome ya gut kuri K2.

Uburyo bwo kubona vitamine K.

Kugirango umenye neza vitamine K, ni ngombwa kuryaho indyo itandukanye irimo k1 na k2. Amafaranga yatanzwe buri munsi (RDA) kubantu bakuru ni microgramu 90 kubagabo na microgramu 75 kubagore.

Ibyifuzo by'imirire

• Amakuru aturuka mu biribwa akungahaye muri Vitamine K1: Epinari, Kale, Gress Collard, broccoli, na bruxelles.
• Amakuru aturuka mu biribwa akungahaye muri Vitamine K2: Inyama, amagi, amata, na nato.

Inyungu zishobora kwiyongera

Mugihe indyo yuzuye irashobora gutanga vitamine K, inyobe zirashobora kuba ingirakamaro kubantu bafite ubuzima bwihariye cyangwa abafite ibyago byo kubura. Burigihe nibyiza kugisha inama umwuga wubuzima mbere yo gutangira inyongera.

Ibintu bishobora kugira ingaruka kuri Vitamine K

Ibinure by'imirire ni ngombwa kugira ngo yinjire ku buryo bwombi bwa vitamine K. Imiti imwe n'imwe, nk'izikoreshwa mu maraso yoroheje, irashobora kubangamira imikorere ya vitamine. Ibisabwa nka fibrosic Cystic hamwe nindwara ya celiac irashobora kandi kugira ingaruka muburyo.

Umwanzuro

Gusobanukirwa itandukaniro ryingenzi hagati ya Vitamine K1 na K2 ni ngombwa muguhitamo ibiryo byamenyeshejwe. Ifishi yombi ni ingenzi kubuzima rusange, hamwe na K1 yibanda ku maraso na K2 kubuzima bwamagufwa nubutaka. Ihuze ibiryo bitandukanye bikungahaye kuri sisitemu zombi vitamine K birashobora gufasha kwemeza ko umubiri wawe ukeneye. Nkuko bisanzwe, kugisha inama inzobere mu buzima ku nama z'umuntu ku giti cye. Wibuke, indyo yuzuye nubuzima bwiza ni imfatiro zubuzima bwiza.