Vitamin D Inokuvadza Pasina Vitamin K?

Zvemukati

• Chii chinonzi Vitamin D uye K?
• Vhitamini D uye K Vanoshanda seChikwata
• Basa reVitamin D
• Basa reVitamin K
• Vitamin D Inokuvadza Pasina Vitamin K?
• Iwe Unowana Sei Zvakakwana Vitamin K?
• Icho Chinokosha

Kuwana zvakakwana vhitamini D uye vhitamini K kwakakosha kune hutano hwako.

Asi mamwe masosi anoti kuwedzera kune vhitamini D kunokuvadza kana iwe uine yakaderera vhitamini K.

Saka chokwadi ndechipi? Ichi chinyorwa chinotarisa mune sainzi kumashure kwezvaanotaura.

Chii chinonzi Vitamin D uye K?

Vitamin D uye vhitamini K akakosha, mafuta-akanyungudika zvinovaka muviri.

Iwo anowanzo kuwanda muzvikafu zvine mafuta mazhinji, uye kupinza kwavo muropa kunowedzerwa pavanopedzwa nemafuta.

Kazhinji inonzi "sunshine vhitamini," vhitamini D yakawanda muhove dzakakora nemafuta ehove, asi zvakare inogadzirwa neganda rako kana raonekwa nezuva.

Rimwe remabasa ekutanga e vitamini D nderekusimudzira kuyamwa kwecalcium uye chengetedza yakakwana calcium mazinga muropa rako. Kushayikwa kwevhitamini D kunogona kukonzera kurasikirwa kwepfupa.

Vitamin K inowanikwa mumashizha emashizha, mbesa dzakaviriswa nemiriwo, pamwe nemune mafuta, chikafu chakagadzirwa nemhuka, senge zai yolk, chiropa uye chizi.

Izvo zvinodikanwa pakuvhara ropa uye zvinokurudzira kuunganidzwa kwecalcium mumapfupa ako nemeno.

Mavhitamini D uye K ane mafuta-akanyungudika zvinovaka muviri izvo zvinoita basa rakakosha mumuviri wako calcium metabolism.

Vhitamini D uye K Vanoshanda seChikwata

Kana zvasvika kune calcium metabolism, mavitamini D uye K anoshanda pamwechete. Ose anotamba akakosha mabasa.

Basa reVitamin D

Rimwe remabasa akakosha evhitamini D ndeyekuchengetedza yakakwana calcium mazinga muropa.

Pane nzira mbiri umo vhitamini D inogona kuita izvi:

• Kuvandudza calcium absorption: Vitamini D inowedzera kuiswa kwecalcium kubva muchikafu chaunodya ().
• Kutora calcium kubva pfupa: Kana iwe ukasadya calcium yakakwana, vhitamini D inochengetedza ropa rayo nekukwevera pane chikuru chemuviri chikafu che calcium - mapfupa ako ().

Kuchengetedza huwandu hweropa hwakakwana hwecalcium kwakakosha. Nepo calcium ichinyanyo kuzivikanwa nebasa rayo mune hutano hwemabhonzo, ine mamwe akawanda mabasa akakosha mumuviri ().

Munguva dzekusakwana kwe calcium calcium, muviri wako hauna imwe sarudzo asi kushandisa macalcium anochengetwa mumapfupa ako, kunyangwe izvo zvichikonzera kurasikirwa kwemapfupa uye osteoporosis nekufamba kwenguva.

Basa reVitamin K

Sezvambotaurwa pamusoro apa, vhitamini D inova nechokwadi chekuti ropa rako recalcium rakakwira zvakakwana kuzadzisa zvinodiwa nemuviri wako.

Nekudaro, vhitamini D haina kunyatso kudzora kuti calcium mumuviri wako inogumira kupi. Ndipo panopinda mavitamini K.

Vitamin K inodzora calcium mumuviri wako munzira dzinenge mbiri:

• Inosimudzira kukarukuretwa kwepfupa: Vitamin K inobatsira osteocalcin, puroteni inosimudzira kuunganidzwa kwecalcium mumapfupa ako nemeno ().
• Inoderedza kukarukuretwa kwezvinyoro zvinyama: Vitamin K inoshandisa matrix GLA protein, iyo inodzivirira calcium kubva mukuungana mumatete akapfava, senge itsvo uye tsinga dzeropa (,).

Parizvino, mashoma akachengetedzwa eongororo dzevanhu akaongorora mhedzisiro yevhitamini K inowedzera pane yeropa mudziyo kuverenga, asi zvimwe zvidzidzo zviri kuitika (,,).

Ropa remidzi kuverenga rinoverengerwa mukukudziridzwa kwezvirwere zvisingaperi, senge chirwere chemwoyo uye cheitsvo (,,).

Imwe yemabasa makuru e vitamini D ndeyekuona huwandu hwakakwana hwecalcium muropa rako. Vitamin K inosimudzira kuunganidzwa kwecalcium mumapfupa ako, uku ichideredza kuunganidzwa kwayo munyama dzakapfava senge mitsinga yeropa.

Vitamin D Inokuvadza Pasina Vitamin K?

Vamwe vanhu vanonetsekana kuti kudya kwevhitamini D kwakakwira kunogona kusimudzira kuwanda kweropa uye chirwere chemwoyo pakati pevaya vane vhitamini yakaderera.

Mitsara yakati wandei yeuchapupu pamwe inotsigira iyi pfungwa:

• Vitamin D huturu hunokonzera hypercalcemia: Chimwe chiratidzo cheakanyanya vhitamini D mazinga (chepfu) ndeye hypercalcemia, mamiriro anozivikanwa neakanyanya mwero wecalcium muropa ().
• Hypercalcemia inotungamira kune yeropa mudziyo calcification (BVC): Mu hypercalcemia, calcium uye phosphorus mazinga anova akakwirira zvekuti calcium phosphate inotanga kuunganidzwa mumutsetse wetsinga dzeropa.
• BVC inosanganisirwa nechirwere chemwoyo: Sekureva kwehunyanzvi, kuwanda kweropa kuwanda ndicho chimwe chezvikonzero zvikuru chechirwere chemoyo (,).
• Kushomeka kweVitamin K kunoenderana neBVC: Ongororo dzekucherechedza dzakabatanidza yakaderera vhitamini K mazinga kune imwe ngozi yekuwedzera yeropa mudziyo calcification ().
• Yakakwira-dose vhitamini K inowedzera inodzivirira BVC mumhuka: Chidzidzo chinodzorwa mumakonzo panjodzi yakakura yekuverenga chakaratidza kuti yakakwira-dose vhitamini K2 yekuwedzera yakadzivirira BVC ().
• Vitamin K zvinowedzera zvinogona kudzora BVC muvanhu: Imwe yedzidzo yakadzorwa muvanhu vakura yakaratidza kuti kuwedzera ne500 mcg yevhitamini K1 zuva rega rega kwemakore matatu kwakadzora BVC ne6% ().
• Kuwedzera kwevhitamini K kunoderedza njodzi yehosha yemwoyo: Vanhu vanowana huwandu hwakawanda hwevhitamini K2 kubva pakudya kwavo vari panjodzi yakadzikira yeropa rekuverenga uye chirwere chemwoyo (,,).

Taura zvakapusa, vhitamini D huturu hunogona kukonzeresa kuwanda kweropa, nepo vhitamini K inogona kubatsira kudzivirira izvi kubva kuitika.

Kunyangwe idzi tambo dzeuchapupu dzingaite senge dzinotsigira zvakakwana, kuchine zvimwe zvidimbu zvepasipo zvisipo.

Nepo mwero wakanyanya wevithamini D ungatungamira kune zvine ngozi yakakwira calcium mazinga uye neropa rekuverenga calcification, hazvisati zvanyatso kujeka kana kuyerwa kwepasi kwevhitamini D kunokuvadza munguva refu (,,).

Muna 2007, mumwe nyanzvi yezvokudya akataura kuti huwandu hwevhitamini D hunogona kupedza vitamini K, zvinogona kukonzera kushayikwa kwevhitamin K. Kumwe kutsvagurudza kunodikanwa pamberi pechokwadi cheiyi dzidziso isati yasimbiswa zvizere ().

Hapana humbowo hwakasimba hunoratidza kuti huwandu hune mwero hwevhitamini D hunokuvadza pasina kudya kwakaringana kwevhitamini K. Zvisinei, kutsvagurudza kuri kuenderera, uye pikicha inogona kujeka munguva pfupi iri kutevera.

Masayendisiti haazive kana kudya kwakanyanya kwevhitamini D kunokuvadza kana kudya kwevhitamini K kusakwana. Uchapupu hunoratidza kuti zvinogona kunetsa, asi mhedziso chaiyo haigone kusvika panguva ino.

Iwe Unowana Sei Zvakakwana Vitamin K?

Vitamin K inouya nenzira dzakasiyana siyana, netsika yakakamurwa kuita mapoka maviri:

• Vitamini K1 (phylloquinone): Fomu yakajairika yevhitamini K. Inowanikwa mune zvinomera, kunyanya mashizha ane mashizha senge kare nesipinashi.
• Vitamini K2 (menaquinone): Iyi fomu yakanyanya kushomeka muchikafu uye inonyanya kuwanikwa mune chikafu chakaomeswa nemhuka uye chikafu chakavira senge natto.

Vitamin K2 iri mhuri hombe yemakemikari, kusanganisira menaquinone-4 (MK-4) uye menaquinone-7 (MK-7).

• MK-4: Inowanikwa mune zvekudya-zvakawanikwa zvekudya senge chiropa, mafuta, zai yolk uye chizi.
• MK-7: Yakagadzirwa nebhakitiriya kuvirisa uye inowanikwa muzvikafu zvakaviriswa, senge natto, miso uye sauerkraut. Iyo zvakare inogadzirwa neako gut gut bacteria (25,).

Izvo zviripo zvekurudziro zvekudya hazvisi kusiyanisa pakati pevhitamini K1 neK2. Kune vanhu vane makore 19 zvichikwira, kudya kwakaringana 90 mcg yevakadzi uye 120 mcg yevarume ().

Iwo machati maviri pazasi anoratidza zvakapfuma sosi yemavitamini K1 uye K2, pamwe nemari iyo izvi zvekudya zvinopa mu100-gramu inoshumira (,,,).

Kuwedzera zvimwe zvekudya izvi kuchikafu chako chezuva nezuva kwaizokubatsira iwe kusvika pane zvaunoda zvevhitamini K. Zvokuwedzera zvinowanikwa zvakare.

Sezvo vhitamini K ine mafuta-akasungunuka, kuidya nemafuta kunogona kugadzirisa kunwa.

Semuenzaniso, unogona kuwedzera mafuta mashoma kumashizha ako ane mashizha kana kutora zvinowedzera zvako nechikafu chine mafuta.

Neraki, zvikafu zvakawanda zvakapfuma muvhitamini K2 zvakare zvakapfuma mumafuta. Izvi zvinosanganisira chizi, mazai emazai nenyama.

Usatore dosi yakakwira kwazvo yevhitamini K inowedzera usati wataura nachiremba wako, sezvo vachigona kusangana nemimwe mishonga ().

Vitamin K1 yakawanda mune mashizha, miriwo miriwo, senge kare nesipinashi. Vitamin K2 inowanikwa mune zvekudya zvakaomeswa nemhuka, senge chiropa, mazai uye chizi, uye chikafu chakaviriswa senge natto.

Icho Chinokosha

Masayendisiti achiri kuongorora mashandiro evitamini D uye K.

Ivo havanyatsonzwisisa mashandiro avo, asi zvidimbu zvitsva zviri kuwedzerwa zvishoma nezvishoma papuzzle.

Zviri pachena kuti vhitamini K inobatsira moyo wako nemapfupa, asi hazvizivikanwe kana yakakwira-dose vhitamini D inowedzera inokuvadza kana iwe wakaderera muvhitamini K.

Zvakangodaro, ita shuwa kuti uwane huwandu hwakaringana hwevitamini D uye K kubva pane zvaunodya. Ose ari maviri akakosha.