Vitamin K
Okuqukethwe yi-athikili

Igama lomhlaba wonke yi-2-methyl-1,4-naphthoquinone, i-menaquinone, i-phylloquinone.

incazelo emfushane

Le vithamini encibilikiswa ngamafutha ibalulekile ekusebenzeni kwamaprotheni amaningana abandakanyeka ekunqandeni igazi. Ngaphezu kwalokho, uvithamini K usiza umzimba wethu ukugcina impilo futhi.

Umlando wokutholakala

UVitamin K watholakala ngengozi ngo-1929 ngesikhathi sokuhlolwa kokushintshwa komzimba kwama-sterol, futhi wahlotshaniswa ngokushesha nokunqanda igazi. Eminyakeni eyishumi ezayo, amavithamini amakhulu eqembu le-K, phylloquinone futhi menahinon zagqanyiswa futhi zabonakala ngokuphelele. Ngasekuqaleni kwawo-1940, kwaphakanyiswa abaphikisi bokuqala bakavithamini K futhi bahlanganiswa nesinye sezithako zawo, i-warfarin, esisasetshenziswa kabanzi ezindaweni zanamuhla zokwelashwa.

Kodwa-ke, inqubekela phambili ebonakalayo ekuqondeni kwethu izindlela zokusebenza kukavithamini K yenzeka ngeminyaka yama-1970s ngokutholakala kwe-γ-carboxyglutamic acid (Gla), i-amino acid entsha ejwayelekile kuwo wonke amaprotheni ka-vitamin K. Lokhu kutholakala akusebenzanga njengesisekelo kuphela ukuqonda ukuqonda okutholwe kusenesikhathi mayelana neprothrombin, kodwa futhi kwaholela ekutholeni amaprotheni ancike ku-vitamin K (VKP), angabandakanyeki kwi-hemostasis. Ama-1970 abuye abonisa intuthuko ebalulekile ekuqondeni kwethu umjikelezo kavithamini K. Ama-1990s kanye nama-2000s amakwe ngezifundo ezibalulekile ze-epidemiological kanye nezindlela zokungenelela ezazigxile kwimiphumela yokuhumusha kavithamini K, ikakhulukazi ezifweni zamathambo nenhliziyo.

Ukudla okunothile kuka-Vitamin K

Kuboniswe ukutholakala okulinganiselwa ku-100 g womkhiqizo:

Iklabishi eligoqiwe389.6 μg
Isibindi se-goose369 μg
ICoriander iyi-fresh310 μg
+ Ukudla okungu-20 ngaphezulu okunothe ku-vitamin K (inani lama-μg ku-100 g womkhiqizo likhonjisiwe):
isibindi sesilwane106ikiwi40.3Uthisi we-Iceberg24.1Ikhukhamba16.4
I-Brokholi (entsha)101.6Inyama yenkukhu35.7Ukwatapheya21Usuku olomile15.6
Iklabishi elimhlophe76UCashew34.1aluhlaza okwesibhakabhaka19.8Amagilebhisi14.6
Ama-Black Eyed Peas43ama-prunes26.1Blueberry19.3Izaqathe13,2
I-asparagus41.6Ipea elihlaza24.8garnet16.4I-currant ebomvu11

Isidingo sansuku zonke samavithamini

Kuze kube manje, kunemininingwane emincane yokuthi iyini imfuneko yansuku zonke yomzimba ku-vitamin K. Ikomidi Lezokudla laseYurophu lincoma i-1 mcg kavithamini K ngekhilo yesisindo somzimba ngosuku. Kwamanye amazwe aseYurophu - iJalimane, i-Austria neSwitzerland - kunconywa ukuthatha i-1 mcg kavithamini ngosuku kwabesilisa no-70 kg kwabesifazane. I-American Nutrition Board ivume izidingo ezilandelayo zikavithamini K ngama-60:

UbudalaAmadoda (mcg / usuku):Abesifazane (mcg / usuku):
0-6 izinyanga2,02,0
7-12 izinyanga2,52,5
iminyaka 1-33030
iminyaka 4-85555
iminyaka 9-136060
iminyaka 14-187575
Iminyaka engu-19 nangaphezulu12090
Ukukhulelwa, eneminyaka engu-18 ubudala nangaphansi-75
Ukukhulelwa, iminyaka engu-19 nangaphezulu-90
Ubuhlengikazi, iminyaka engu-18 ubudala nangaphansi-75
Ubuhlengikazi, iminyaka engu-19 nangaphezulu-90

Isidingo sokukhuphuka kwamavithamini:

  • ezinganeni ezisanda kuzalwa: Ngenxa yokudluliswa kabi kuka-vitamin K nge-placenta, izingane zivame ukuzalwa zinamazinga aphansi ka-vitamin K emzimbeni. Lokhu kuyingozi impela, njengoba usana olusanda kuzalwa lungahlaselwa ukopha, kwesinye isikhathi olubulalayo. Ngakho-ke, odokotela bezingane batusa ukufaka i-vitamin K nge-intramuscularly ngemuva kokuzalwa. Ngokuqinile kusincomo nangaphansi kokuqondiswa kukadokotela oya khona.
  • abantu abanezinkinga emathunjini nokungagayeki kahle komzimba.
  • lapho uthatha ama-antibiotic: Ama-antibiotic angabhubhisa amabhaktheriya asiza ukumunca uvithamini K.

Izici zamakhemikhali nezomzimba

I-Vitamin K yigama elijwayelekile lomndeni wonke wezinhlanganisela ezinesakhiwo samakhemikhali esijwayelekile se-2-methyl-1,4-naphthoquinone. I-vitamin encibilikayo enamafutha ekhona ngokwemvelo kokunye ukudla futhi iyatholakala njengesengezo sokudla. Lezi zinhlanganisela zifaka phakathi i-phylloquinone (uvithamini K1) kanye nochungechunge lwama-menaquinones (uvithamini K2). I-Phylloquinone itholakala ngokuyinhloko emifinweni enamaqabunga aluhlaza futhi iyindlela yokudla eyinhloko kavithamini K. Menaquinones, iningi lawo elivela kumabhaktheriya, atholakala ngamanani alinganiselwe ezilwaneni ezahlukahlukene nasekudleni okuvutshiwe. Cishe wonke ama-menaquinones, ikakhulukazi ama-menaquinones amaketanga amade, nawo akhiqizwa ngamagciwane esiswini somuntu. Njengamanye amavithamini ancibilikiswa ngamafutha, uvithamini K uncibilika emafutheni nasemafutheni, awakhishwa ngokuphelele emzimbeni oketshezini, futhi afakwa ngokwengxenye ezicutshini zomzimba ezinamafutha.

UVitamin K akancibiliki emanzini futhi ancibilika kancane kwi-methanol. Ngaphansi kokumelana nama-acids, umoya nomswakama. Ukuzwela ekukhanyeni kwelanga. Iphuzu lokubilisa lingu-142,5 ° C. Alinaphunga, liphuzi ngokukhanyayo, ngendlela yoketshezi olunamafutha noma amakristalu.

Sincoma ukuthi uzijwayeze nge-assortment ye-Vitamin K enkulu kunazo zonke emhlabeni. Kunemikhiqizo engaphezu kuka-30,000 ehambisana nemvelo, izintengo ezikhangayo nokukhushulwa okuvamile, okungaguquki Isaphulelo esingu-5% esinekhodi yephromo CGD4899, ukuthunyelwa kwamahhala emhlabeni wonke kuyatholakala.

Izakhiwo eziwusizo nemiphumela emzimbeni

Umzimba udinga uvithamini K ukukhiqiza prothrombin - iprotheyini kanye ne-clotting factor, nayo ebalulekile ekuguqulweni kwamathambo. Uvithamini K1, noma phylloquinone, kudliwa kusuka ezitshalweni. Luhlobo oluyinhloko lokudla okunevithamini K. Umthombo omncane ngu-vitamin K2 noma menahinon, etholakala ezicutshini zezinye izilwane nokudla okuvutshiwe.

Umzimba emzimbeni

I-Vitamin K isebenza njenge-coenzyme ye-carboxylase encike ku-vitamin K, i-enzyme edingekayo ekwakhiweni kwamaprotheni abandakanyeka ekunqandeni kwegazi nasekuthambekeni kwamathambo, kanye neminye imisebenzi ehlukahlukene yomzimba. I-Prothrombin (i-coagulation factor II) yiprotheni ye-plasma encike ku-vitamin K ebandakanyeka ngqo ekunqandeni igazi. Njenge-lipids yokudla namanye amavithamini ancibilika okunamafutha, uvithamini K odliwe ungene kuma-micelles ngokwenza kwe-bile ne-pancreatic enzyme futhi umunce ama-enterocyte amathumbu amancane. Ukusuka lapho, uvithamini K ufakwa kumaprotheni ayinkimbinkimbi, afihlwe kuma-capillaries e-lymphatic, bese eyiswa esibindini. UVitamin K utholakala esibindini nakwezinye izicubu zomzimba, kubandakanya ubuchopho, inhliziyo, amanyikwe namathambo.

Ekujikelezeni kwayo emzimbeni, uvithamini K uphathwa ikakhulukazi kuma-lipoprotein. Uma kuqhathaniswa namanye amavithamini ancibilika amafutha, uvithamini K omncane ujikeleza kakhulu egazini. Uvithamini K uhlanganiswa ngokushesha futhi ukhishwe emzimbeni. Ngokuya ngezilinganiso ze-phylloquinone, umzimba ugcina kuphela cishe u-30-40% womthamo womzimba womlomo, kuyilapho cishe u-20% ukhishwa emchameni naku-40% kuye ku-50% endle nge-bile. Le metabolism esheshayo ichaza amazinga wezicubu aphansi kavithamini K uma kuqhathaniswa namanye amavithamini ancibilika ngamafutha.

Kuncane okwaziwayo ngokumuncwa kanye nokuthuthwa kukavithamini K okhiqizwa ngamathumbu amabhaktheriya, kepha ucwaningo lukhombisa ukuthi amanani abalulekile ama-menaquinones amaketanga amade akhona emathunjini amakhulu. Ngenkathi inani likavithamini K umzimba lithola ngale ndlela kungacaci, ochwepheshe bakholelwa ukuthi la ma-menaquinones anelisa okungenani esinye isidingo somzimba se-vitamin K.

Izinzuzo zikaVitamin K

  • izinzuzo zezempilo zamathambo: Kunobufakazi bobudlelwano phakathi kokudla okuncane kuka-vitamin K kanye nokukhula kwamathambo. Ucwaningo oluningi lukhombisile ukuthi uvithamini K ukhuthaza ukuthuthukiswa kwamathambo aqinile, athuthukise ukuqina kwamathambo futhi anciphise ubungozi;
  • ukugcina impilo yokuqonda: Izinga eliphakeme legazi likavithamini K liye lahlotshaniswa nenkumbulo episodic eyenziwe ngcono kubantu abadala asebekhulile. Kokunye ukuhlola, abantu abanempilo engaphezu kweminyaka engama-70 abanamazinga aphakeme egazi likavithamini K1 babe nokusebenza kwenkumbulo episodic ephezulu kakhulu;
  • usize emsebenzini wenhliziyo: Uvithamini K ungasiza ukwehlisa umfutho wegazi ngokuvimbela ukumuncwa kwemithambo yegazi. Lokhu kuvumela inhliziyo ukuthi ikwazi ukumpompa igazi ngokukhululekile ezitsheni. Ukumbiwa phansi kwezimbiwa ngokuvamile kwenzeka ngokuguga futhi kuyingozi ebalulekile yesifo senhliziyo. Ukudla okwanele kukavithamini K nakho kukhonjisiwe ukunciphisa ubungozi bokukhula.

Ukuhlanganiswa kokudla okunempilo novithamini K

I-Vitamin K, njengamanye amavithamini ancibilikiswa ngamafutha, iyasiza ukuhlangana namafutha "alungile". - futhi ube nezinzuzo ezibalulekile zezempilo futhi usize umzimba ukuthi umunce iqembu elithile lamavithamini - kufaka phakathi uvithamini K, okuyisihluthulelo sokwakheka kwamathambo nokujiya kwegazi. Izibonelo zenhlanganisela efanele kuleli cala kungaba:

  • i-chard, noma, noma i-kale iyangena, ngokufakwa noma ibhotela likagalikhi;
  • amahlumela aseBrussels athosiwe nge;
  • Kubhekwa njengokufanelekile ukufaka i-parsley kumasaladi nakwezinye izitsha, ngoba idlanzana leparsley liyakwazi ukuhlinzeka ngesidingo somzimba sansuku zonke se-vitamin K.

Kumele kuqashelwe ukuthi ivithamini K itholakala kalula ekudleni, futhi ikhiqizwa ngandlela thile ngumzimba womuntu. Ukudla ukudla okufanele, okubandakanya izithelo ezahlukahlukene, imifino, amakhambi, kanye nenani elifanele lamaprotheni, amafutha kanye ne-carbohydrate, kufanele kunikeze umzimba inani elanele lezakhamzimba eziningi. Izithako zevithamini kufanele zinikezwe udokotela ngezimo ezithile zezokwelapha.

Ukusebenzisana nezinye izinto

UVitamin K uxhumana ngenkuthalo no. Amazinga afanele kavithamini K emzimbeni angavimbela eminye imiphumela emibi ye-vitamin D eyeqile, futhi amazinga ajwayelekile wawo womabili amavithamini anciphisa ubungozi bokuqhekeka kwesinqe futhi athuthukise impilo yonke. Ngaphezu kwalokho, ukuxhumana kwalawa mavithamini kuthuthukisa amazinga e-insulin, umfutho wegazi futhi kwehlise ubungozi. Kanye ne-vitamin D, i-calcium nayo ibamba iqhaza kulezi zinqubo.

Uvithamini A ubuthi bungaphazamisa ukuhlangana kukavithamini K2 ngamagciwane emathunjini esibindi. Ngaphezu kwalokho, imithamo ephezulu kavithamini E kanye nemetabolites yayo ingathinta nomsebenzi kavithamini K nokumuncwa kwawo emathunjini.

Sebenzisa emithini esemthethweni

Emithini yendabuko, i-vitamin K ibhekwa njengeyisebenza ezimweni ezilandelayo:

  • ukuvimbela ukopha ezinganeni ezisanda kuzalwa ezinamazinga aphansi kavithamini K; ngalokhu, uvithamini ulawulwa ngomlomo noma ngomjovo.
  • ukwelapha nokuvimbela ukopha kubantu abanamazinga aphansi eprotheni okuthiwa i-prothrombin; uvithamini K uthathwa ngomlomo noma ngemithambo yegazi.
  • ngesifo sofuzo esibizwa ngokuthi yi-vitamin K-dependent clotting factor; ukuthatha uvithamini ngomlomo noma ngemithambo kusiza ukuvimbela ukopha.
  • ukuguqula imiphumela yokuthatha i-warfarin eningi kakhulu; ukusebenza kutholakala lapho uthatha uvithamini ngasikhathi sinye njengomuthi, uzinzisa inqubo yokujiya kwegazi.

Ekhemisi, uvithamini K utholakala ngesimo samaphilisi, amaconsi, nemijovo. Ingatholakala yodwa noma njengengxenye ye-multivitamin - ikakhulukazi ngokuhlangana novithamini D. Ukopha okubangelwa izifo ezifana ne-hypothrombinemia, kuvame ukubekwa u-2,5 - 25 mg wevithamini K1. Ukuvimbela ukopha uma uthatha ama-anticoagulants amaningi, thatha u-1 kuya ku-5 mg kavithamini K. EJapan, i-menaquinone-4 (MK-4) inconyelwa ukuvimbela ukukhula kwe-osteoporosis. Kumele kukhunjulwe ukuthi lezi yizincomo ezijwayelekile, futhi uma uthatha noma yimiphi imithi, kufaka phakathi amavithamini, udinga ukubonisana nodokotela wakho..

Emuthini wesintu

Umuthi wendabuko ubheka uvithamini K njengekhambi lokopha njalo ,,, isisu noma i-duodenum, kanye nokopha esibelethweni. Imithombo esemqoka yevithamini ibhekwa ngabelaphi bendabuko njengemifino eluhlaza, iklabishi, ithanga, ama-beet, isibindi, isikhuphasha seqanda, kanye nezinye izitshalo zokwelapha - isikhwama sikamalusi, nopelepele wamanzi.

Ukuqinisa imithambo yegazi, kanye nokugcina ukuzivikela komzimba jikelele, kuyalulekwa ukuthi kusetshenziswe i-decoction yezithelo kanye, namaqabunga e-nettle, njll. I-decoction enjalo ithathwa ngenkathi yasebusika, kungakapheli inyanga eyodwa, ngaphambi kokudla.

Amaqabunga acebile ngovithamini K, ovame ukusetshenziselwa umuthi wesintu ukumisa ukopha, njengokudambisa izinhlungu nokuthambisa. Kuthathwa ngesimo se-decoctions, i-tinctures, i-poultices ne-compresses. I-tincture yamaqabunga we-plantain yehlisa umfutho wegazi, isiza ngokukhwehlela nezifo zokuphefumula. Isikhwama sikaMelusi kudala sithathwa njengesiqobayo futhi sivame ukusetshenziselwa umuthi wesintu ukumisa ukopha kwangaphakathi nokwesibeletho. Lesi sitshalo sisetshenziswa njenge-decoction noma ukumnika. Futhi, ukumisa isizalo nokunye ukuphuma kwegazi, kusetshenziswa izithako zokuxuba kanye nama-decoctions amaqabunga e-nettle, anothe ngo-vitamin K. Kwesinye isikhathi i-yarrow ingezwa emaqabungeni e-nettle ukukhulisa ukujiya kwegazi.

Ucwaningo lwamuva lwesayensi ku-vitamin K

Ocwaningweni olukhulu nolwamuva kakhulu lwalo hlobo, abacwaningi baseYunivesithi yaseSurrey bathole ukuxhumana phakathi kokudla nokwelashwa okusebenzayo kwe-osteoarthritis.

Funda kabanzi

Ngemuva kokuhlaziya izifundo ezingama-68 ezikhona kule ndawo, abacwaningi bathole ukuthi umthamo ophansi wansuku zonke kawoyela wezinhlanzi unganciphisa ubuhlungu ezigulini ze-osteoarthritis futhi usize ukuthuthukisa uhlelo lwazo lwezinhliziyo. Ama-fatty acids abalulekile kuwoyela wezinhlanzi anciphisa ukuvuvukala kwamalunga futhi asize ukuqeda izinhlungu. Abaphenyi bathola nokuthi ukwehla kwesisindo ezigulini ezinokuzivocavoca nakho kuthuthukise i-osteoarthritis. Ukukhuluphala akugcini ngokwandisa ingcindezi emajoyintini, kepha futhi kungaholela ekuvukeleni okuhlelekile emzimbeni. Kutholakale futhi nokuthi ukwethula ukudla okuningi kukavithamini K okufana ne-kale, isipinashi kanye neparsley ekudleni kunomthelela omuhle esimweni seziguli ezine-osteoarthritis. Uvithamini K ubalulekile kumaprotheni ancike ku-vitamin K atholakala emathanjeni nasekhunjini. Ukungenwa ngokwanele kukavithamini K kuthinta kabi ukusebenza kwamaprotheni, kunciphise ukukhula kwamathambo nokulungisa futhi kwandise ingozi ye-osteoarthritis.

Ucwaningo olushicilelwe kwi-American Journal of High Pressure lukhombisa ukuthi amazinga aphezulu we-Gla-protein engasebenzi (okuvame ukwenziwa ukuthi isebenze ngo-vitamin K) angakhombisa ubungozi besifo senhliziyo.

Funda kabanzi

Lesi siphetho senziwa ngemuva kokukala izinga laleli phrotheyini kubantu abane-dialysis. Kunobufakazi obukhulayo bokuthi ivithamini K, ngokwesiko ebhekwa njengebalulekile empilweni yethambo, nayo ibamba iqhaza ekusebenzeni kohlelo lwezinhliziyo. Ngokuqinisa amathambo, kubuye kube nomthelela ekunciphiseni nasekuphumuleni kwemithambo yegazi. Uma kukhona ukubalwa kwemikhumbi, i-calcium evela emathanjeni idlulela ezitsheni, ngenxa yalokho amathambo aba buthakathaka futhi izitsha zingabi nokunwebeka. Okuwukuphela kwe-inhibitor yemvelo yokubalwa kwama-vascular yi-matrix Gla-protein esebenzayo, enikeza inqubo yokunamathela kwe-calcium kumaseli egazi esikhundleni sezindonga zomkhumbi. Futhi le phrotheni yenziwa yasebenza ngosizo lukavithamini K. Naphezu kokushoda kwemiphumela yomtholampilo, ukujikeleza okungasebenzi kwe-Gla-protein kubhekwa kabanzi njengesibonakaliso sengozi yokuhlaselwa yizifo zenhliziyo.

Ukudla okwanele kukavithamini K kwentsha kuxhunyaniswe nesifo senhliziyo.

Funda kabanzi

Ocwaningweni lwentsha engama-766 enempilo, kutholakale ukuthi labo abadle inani elincane levithamini K1 etholakala kusipinashi, kale, ulethisi weqhwa nakumafutha omnqumo babe nengozi ephindwe izikhathi ezingama-3,3 yokwandiswa okungenampilo kwekamelo elikhulu lokumpompa inhliziyo. I-Vitamin K1, noma i-phylloquinone, iyindlela eningi kakhulu kavithamini K ekudleni kwase-US. “Intsha engayidli imifino eluhlaza ingabhekana nezinkinga ezinkulu zempilo ngokuzayo,” kusho uDkt Norman Pollock, isazi samathambo e-Georgia Institute for Prevention of the University of Augusta, Georgia, USA, nombhali walolu cwaningo. Cishe amaphesenti ayi-10 entsha ibivele inamazinga athile we-ventricular hypertrophy, umbiko kaPollock nozakwabo. Imvamisa, ushintsho oluncane lwe-ventricular luvame kakhulu kubantu abadala abanezinhliziyo ezigcwele ngokweqile ngenxa yengcindezi ephezulu yegazi. Ngokungafani neminye imisipha, inhliziyo enkulu ayithathwa njengephilile futhi ingahle ingasebenzi. Ososayensi bakholelwa ukuthi benze ucwaningo lokuqala kohlobo lwezinhlangano phakathi kukavithamini K nokwakheka nokusebenza kwenhliziyo kubantu abadala abasebasha. Ngenkathi kunesidingo sokuqhubeka nokufunda ngale nkinga, ubufakazi bukhombisa ukuthi ukudla okwanele kukavithamini K kufanele kubhekwe esemncane ukugwema ezinye izinkinga zempilo.

Sebenzisa ku-cosmetology

Ngokwesiko, i-vitamin K ibhekwa njengenye yamavithamini obuhle abalulekile, kanye namavithamini A, C kanye no-E. Ivame ukusetshenziswa ekugxilweni kwe-2007% emikhiqizweni yokunakekelwa kwesikhumba ngenxa yama-stretch marks, izibazi, i-rosacea ne-rosacea ngenxa yekhono layo lokuthuthukisa i-vascular. impilo nokuyeka ukopha. Kukholakala ukuthi uvithamini K uyakwazi futhi ukubhekana nemibuthano emnyama ngaphansi kwamehlo. Ucwaningo lubonisa ukuthi uvithamini K ungasiza ukulwa nezimpawu zokuguga. Ucwaningo lwe-XNUMX lukhombisa ukuthi abantu abane-vitamin K malabsorption babesho imibimbi ngaphambi kwesikhathi.

I-Vitamin K nayo inenzuzo ukusetshenziswa emikhiqizweni yokunakekelwa komzimba. Ucwaningo olushicilelwe ku-Journal of Vascular Research lubonisa ukuthi i-vitamin K ingasiza ekuvimbeleni ukwenzeka. Ivuselela iphrotheni ekhethekile edingekayo ukuvimbela ukubalwa kwezindonga ze-vein - imbangela ye-varicose veins.

Ezimonyo zezimboni kusetshenziswa uhlobo olulodwa kuphela lwale vithamini - i-phytonadione. Kuyisici se-coagulation factor, esisimamisa isimo semithambo yegazi nama-capillaries. UVitamin K uyasetshenziswa nangesikhathi sokuvuselelwa ngemuva kokuhlinzwa kwepulasitiki, izinqubo ze-laser, amakhasi.

Kunezindlela zokupheka eziningi zamaski obuso bemvelo aqukethe izithako eziqukethe i-vitamin K. Imikhiqizo enjalo i-parsley, i-dill, isipinashi, ithanga,. Amamaski anjalo ngokuvamile ahlanganisa amanye amavithamini afana ne-A, E, C, B6 ukuze kuzuzwe umphumela omuhle kakhulu esikhumbeni. I-Vitamin K, ikakhulukazi, iyakwazi ukunikeza isikhumba ukubukeka okusha, imibimbi emihle ebushelelezi, isuse imibuthano emnyama futhi inciphise ukubonakala kwemithambo yegazi.

  1. 1 Iresiphi ephumelela kakhulu yokukhukhumeza nokuvuselela imaski enejusi kalamula, ubisi lukakhukhunathi kanye ne-kale. Le maski isetshenziswa ebusweni ekuseni, izikhathi eziningana ngesonto imizuzu eyi-8. Ukuze kulungiswe imaski, kuyadingeka ukukhipha ujusi wezingcezu (ukuze kutholwe ithisipuni elilodwa), hlambulula i-kale (idlanzana) bese uxuba zonke izithako (1 ithisipuni loju kanye nesipuni sobisi lukakhukhunathi ). Ngemuva kwalokho ungagaya zonke izithako ku-blender, noma, uma ukhetha isakhiwo esijiyile, gaya iklabishi ku-blender, bese ufaka zonke ezinye izinto ngesandla. Isifihla-buso esiphelile singafakwa embizeni yengilazi bese sigcinwa esiqandisini isonto lonke.
  2. 2 Isifihla-buso esinomsoco, esiqabulayo nesithambile yisimaski esinobhanana, uju kanye nokwatapheya. Ubhanana ucebile ngamavithamini namaminerali anjengevithamini B6, i-magnesium, uvithamini C, i-potassium, i-biotin, njll. Ukotapeya uqukethe i-omega-3s, ifayibha, uvithamini K, ithusi, i-folate novithamini E. Kusiza ukuvikela isikhumba emisebeni ye-UV. . Uju luyisithako semvelo sokulwa namagciwane, i-antifungal kanye ne-antiseptic. Ngokubambisana, lezi zithako ziyigugu lezinto ezizuzisayo zesikhumba. Ukuze ulungise imaski, udinga ukuxova ubhanana bese ufaka isipuni 1 soju. Faka isicelo esikhunjeni esihlanziwe, shiya imizuzu eyi-10, ugeze ngamanzi afudumele.
  1. 3 Isazi sezimonyo esidumile u-Ildi Pekar wabelana ngeresiphi yakhe ayithandayo yesifihla-buso esenziwe ekhaya ngokubomvu nokuvuvukala: iqukethe iparsley, uviniga we-apula kanye neyogathi. Gaya idlanzana leparsley ku-blender, engeza amathisipuni amabili we-organic cider uviniga we-apula kanye nezipuni ezintathu ze-yoghurt yemvelo. Faka ingxube esikhunjeni esihlanziwe imizuzu eyi-15, bese ugeza ngamanzi afudumele. Le maski ngeke inciphise ububomvu kuphela ngenxa yevithamini K equkethwe kuparsley, kepha futhi izoba nomphumela omhlophe wokuba mhlophe.
  2. 4 Ngesikhumba esikhazimulayo, esiswakanyisiwe futhi esinamathoni, kuyalulekwa ukuthi kusetshenziswe imaski eyenziwe ngeyogathi yemvelo. Ikhukhamba iqukethe amavithamini C no-K, angama-antioxidants anciphisa isikhumba futhi alwe nemibuthano emnyama. I-yoghurt yemvelo ikhipha isikhumba esikhunjeni, isuse amangqamuzana afile, ithambisa futhi inikeze ukukhanya okungokwemvelo. Ukulungisa imaski, gaya ikhukhamba ku-blender bese uxuba nesipuni esingu-1 se-yoghurt yemvelo. Yishiye esikhumbeni imizuzu eyi-15 bese ugeza ngamanzi apholile.

Uvithamini K wezinwele

Kunombono wesayensi wokuthi ukuntuleka kukavithamini K2 emzimbeni kungaholela ekulahlekelweni izinwele. Kuyasiza ekuvuseleleni nasekuvuseleleni izinwele zezinwele. Ngaphezu kwalokho, uvithamini K, njengoba kuphawuliwe ekuqaleni, wenza kusebenze iprotheni ekhethekile emzimbeni elawula ukusakazwa kwe-calcium futhi ivimbele ukubekwa kwe-calcium ezindongeni zemithambo yegazi. Ukusakazwa okulungile kwegazi esikhunjeni sezinwele kuthinta ngqo izinga nekhwalithi yokukhula komdabu. Ngaphezu kwalokho, i-calcium inesibopho sokulawulwa kwe-testosterone testosterone, okuthi, uma kwenzeka ukukhiqizwa okungakhubazekile, kuyibangele - kwabesilisa nabesifazane. Ngakho-ke, kunconywa ukuthi kufakwe ekudleni kokudla okunothe uvithamini K2 - ubhontshisi obilisiwe, ushizi ovuthiwe, i-kefir, i-sauerkraut, inyama.

Ukusetshenziswa kwemfuyo

Kusukela yatholakala, kwaziwa ukuthi uvithamini K ubamba iqhaza elibalulekile enqubeni yokuvala igazi. Ucwaningo lwamuva nje lukhombisile ukuthi i-vitamin K nayo ibalulekile ku-calcium metabolism. UVitamin K uyisakhi somzimba esibalulekile kuzo zonke izilwane, yize kungeyona yonke imithombo ephephile.

Izinkukhu, ikakhulukazi ama-broilers nama-turkeys, zithambekele ekuthuthukiseni izimpawu zokushoda kukavithamini K kunezinye izinhlobo zezilwane, ezingabangelwa umzila wazo omfushane wokugaya ukudla kanye nokudla okusheshayo. Izilwane ezifuywayo ezinjengezinkomo nezimvu akubonakali zidinga umthombo wokudla kavithamini K ngenxa yokwakheka kwamagciwane kule vithamini ku-rumen, enye yezingxenye zesisu zalezi zilwane. Ngenxa yokuthi amahhashi ayizilwane ezidla utshani, izidingo zawo zikavithamini K zingahlangatshezwa emithonjeni etholakala ezitshalweni nasekwakhekeni kwamagciwane emathunjini.

Imithombo ehlukahlukene kavithamini K eyamukelwe ukusetshenziswa ekudleni kwezilwane ibizwa kabanzi njengezakhi ezisebenzayo zikavithamini K. Kunezinhlanganisela ezimbili ezisebenzayo zikavithamini K - menadione kanye nemenadione branesulfite complex. Lezi zinhlanganisela ezimbili zisetshenziswa kabanzi kwezinye izinhlobo zokudla kwezilwane, njengoba izazi zokudla zivame ukufaka izithako ezisebenzayo zikavithamini K ekwakhiweni kokuphakelayo ukuvikela ukushoda kukavithamini K Yize imithombo yezitshalo iqukethe inani eliphakeme kakhulu likavithamini K, kuncane kakhulu okwaziwayo ngokutholakala kwangempela kwevithamini kule mithombo. Ngokwencwadi ye-NRC, i-Vitamin Tolerances of Animals (1987), i-vitamin K ayiholeli kubuthi uma idla inani elikhulu le-phylloquinone, uhlobo lwemvelo lukavithamini K. Kuyaziwa futhi ukuthi i-menadione, i-vitamin K yokwenziwa evame ukusetshenziswa ezilwaneni okuphakelayo, kungangezwa kuze kufike kumazinga angaphezu kokuphindwe ka-1000 inani elidliwe ngokudla, ngaphandle kwemiphumela emibi ezilwaneni ngaphandle kwamahhashi. Ukuphathwa kwalezi zinhlanganisela ngomjovo kudale imiphumela emibi emahhashini, futhi akucaci ukuthi le miphumela izophinde yenzeke lapho kufakwa uvithamini K kokudla. Uvithamini K nezinto ezisebenzayo zikavithamini K zidlala indima ebalulekile ekunikezeni izakhamzimba ezibalulekile ekudleni kwezilwane.

Ekukhiqizweni kwezitshalo

Emashumini eminyaka amuva nje, kube nokwanda okuphawulekayo kwenzalo ekusebenzeni komzimba kavithamini K ku-metabolism yezitshalo. Ngaphezu kokubaluleka kwayo okwaziwa yi-photosynthesis, kuya ngokuya kungenzeka ukuthi i-phylloquinone ingadlala indima ebalulekile nakwezinye izingxenye zezitshalo. Izifundo eziningana, ngokwesibonelo, ziphakamise ukubandakanyeka kukavithamini K ochungechungeni lwezokuthutha oluthwala ama-electron onqenqemeni lwe-plasma, nokuthi kungenzeka ukuthi le molekyuli isize ukugcina isimo se-oxidation esifanele samanye amaprotheni abalulekile afakwe kulwelwesi lweseli. Ukuba khona kwezinhlobo ezahlukahlukene zokuncipha kwe-quinone kokuqukethwe oketshezi kweseli nakho kungaholela ekucabangeni ukuthi uvithamini angahlanganiswa namanye amachibi enzymatic avela kulwelwesi lweseli. Kuze kube manje, kusenziwa izifundo ezintsha nezijule kakhulu ukuqonda nokucacisa zonke izindlela i-phylloquinone ebandakanyeka ngazo.

Amaqiniso Okuthakazelisayo

  • UVitamin K uthatha igama lakhe elivela egameni lesiDanish noma lesiJalimane ukwanda, okusho ukujiya kwegazi.
  • Zonke izingane, kungakhathalekile ubulili, ubuhlanga noma ubuzwe, zisengcupheni yokopha kuze kube yilapho ziqala ukudla ukudla okuvamile noma imixube futhi kuze kube yilapho amathumbu amabhaktheriya azo eqala ukukhiqiza uvithamini K. Lokhu kungenxa yokudlula kwenani likavithamini K onqamula i-placenta. inani elincane lamavithamini obisini lwebele nokungabikho kwamagciwane adingekayo emathunjini omntwana emasontweni okuqala okuphila.
  • Ukudla okubilisiwe njenge-natto kuvame ukuba nokuvuthwa okuphezulu kakhulu kuka-vitamin K okutholakala ekudleni komuntu futhi kunganikeza ama-milligram amaningi kavithamini K2 nsuku zonke. Leli zinga liphakeme kakhulu kunalelo elitholakala emifino eluhlaza enamaqabunga aluhlaza.
  • Umsebenzi oyinhloko kavithamini K ukusebenzisa amaprotheni abopha i-calcium. I-K1 ibandakanyeka kakhulu ekunqandeni igazi, kuyilapho i-K2 ilawula ukungena kwe-calcium egumbini elifanele emzimbeni.

Ukungafani nokuxwayiswa

UVitamin K uzinzile kakhulu ngesikhathi sokulungiswa kokudla kunamanye amavithamini. Amanye amavithamini K emvelo angatholakala kulawo amelana nokushisa nomswakama ngesikhathi sokupheka. I-vithamini ayizinzile kancane lapho ivezwa ama-acid, i-alkalis, ukukhanya nama-oxidants. Ukubanda kunganciphisa amazinga kavithamini K ekudleni. Kwesinye isikhathi kufakwa ekudleni njengesilondolozi ukulawula ukuvutshelwa.

Izimpawu zokushoda

Ubufakazi obukhona manje bukhombisa ukuthi ukuntuleka kukavithamini K kuyinto engathandeki kubantu abadala abanempilo, njengoba uvithamini eningi ekudleni. Labo okuvame kakhulu ukuba sengozini yokuthola ukusweleka yilabo abathatha ama-anticoagulants, iziguli ezinokulimala okukhulu kwesibindi kanye nokumuncwa kabi kwamafutha avela ekudleni, nasezinsaneni ezisanda kuzalwa. Ukushoda kukaVitamin K kuholela ekuphazamisekeni kokopha, okuvame ukukhonjiswa ngokuhlolwa kwezinga lokuvalwa kwelabhorethri.

Izimpawu zihlanganisa:

  • ukulinyazwa okulula nokopha;
  • ukopha emakhaleni, izinsini;
  • igazi emchameni nasezihlalweni;
  • ukuphuma kwegazi okunzima;
  • ukopha okungatheni emzimbeni ezinganeni.

Azikho izingozi ezaziwayo kubantu abaphilile ezihlotshaniswa nemithamo ephezulu kavithamini K1 (phylloquinone) noma uvithamini K2 (menaquinone).

Ukusebenzisana kwezidakamizwa

UVitamin K angaba nokuhlangana okungathi sína futhi okungaba yingozi nama-anticoagulants anjenge warfarinfuthi fenprocoumon, i-acenocoumarol futhi i-thioclomarolezisetshenziswa kakhulu kwamanye amazwe aseYurophu. Le mithi iphazamisa ukusebenza kukavithamini K, okuholela ekuncipheni kwezakhi zokuvalwa kukavithamini K.

Ama-antibiotic angabulala amabhaktheriya akhiqiza uvithamini K emathunjini, angahle anciphise amazinga kavithamini K.

Ama-sequestrants e-acid acid asetshenziselwa ukwehlisa amazinga ngokuvimbela ukubuyiselwa kabusha kwe-bile acid nawo anganciphisa ukumuncwa kukavithamini K namanye amavithamini ancibilika ngamafutha, yize ukubaluleka komtholampilo kwalo mphumela kungacaci. Umphumela ofanayo ungaba nezidakamizwa zokwehlisa isisindo ezivimbela ukumuncwa kwamafutha ngumzimba, ngokulandelana, namavithamini ancibilika ngamafutha.

Siqoqe amaphuzu abaluleke kakhulu ngevithamini K kulo mfanekiso futhi sizojabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi:

Imithombo yolwazi
  1. ,
  2. UFerland G. Ukutholakala Kwe-Vitamin K kanye Nezicelo Zayo Zemitholampilo. U-Ann Nutr Metab 2012; 61: 213-218. doi.org/10.1159/000343108
  3. Imininingwane yolwakhiwo lwe-USDA,
  4. Ishidi Lamaqiniso Lwe-Vitamin K. Labasebenza Kwezempilo,
  5. I-Phytonadione. Isifinyezo se-Compound se-CID 5284607. I-Pubchem. Vula i-Chemistry Database,
  6. Izinzuzo zezempilo kanye nemithombo kavithamini K. Izindaba Zokwelapha Namuhla,
  7. Ukusebenzisana kukaVitamin noMaminerali: Ubudlelwano obuyinkimbinkimbi bezakhi ezibalulekile. UDkt. Deanna Minich,
  8. Ukubhangqa kokudla okungu-7 Super-Powered,
  9. IVITAMIN K,
  10. Oregon State University. ILinus Pauling Institute. Isikhungo Solwazi Semicronutrient. Uvithamini K,
  11. UGN Uzhegov. Izindlela zokupheka zemithi yendabuko ezihamba phambili zempilo nempilo ende. U-Olma-Press, 2006
  12. USally Thomas, uHeather Browne, u-Ali Mobasheri, uMargaret P Rayman. Buyini ubufakazi bendima yokudla nokudla ku-osteoarthritis? Rheumatology, 2018; 57. doi.org/10.1093/rheumatology/key011
  13. UMary Ellen Fain, uGaston K Kapuku, uWilliam D Paulson, uCelestine F Williams, u-Anas Raed, uYanbin Dong, uMarjo HJ Knapen, uCees Vermeer, uNorman K. I-Matrix Gla Protein engasebenzi, ukuqina kwe-Arterial, kanye ne-Endothelial Function ezigulini ze-African American Hemodialysis. Ijenali yaseMelika Yegazi Eliphezulu, 2018; 31 (6): 735. doi.org /10.1093/ajh/hpy049
  14. UMary K Douthit, uMary Ellen Fain, uJoshua T Nguyen, uCelestine F Williams, u-Allison H Jasti, uBernard Gutin, uNorman K Pollock. Ukutholwa kwe-Phylloquinone kuhlotshaniswa nokwakheka komzimba nokusebenza ku-Adolescents. Ijenali Yezokudla, i-2017; jn253666 doi.org /10.3945/jn.117.253666
  15. Uvithamini K. Dermascope,
  16. I-Kale Face Mask Recipe Uzothanda Ngaphezulu Kokuluhlaza Okotshani,
  17. Le Homemade Face Mask Doubles NjengoDessert,
  18. 10 buso be-DIY obusebenza empeleni,
  19. 8 Maski Obuso be-DIY. Izindlela zokupheka zobuso ezilula ze-Complexion Engenaphutha, iLilyBed
  20. Konke Okuphathelene noVitamin K2 Nokuxhuma Kwayo Ngokulahleka Kwezinwele,
  21. Izinto zikaVitamin K nokuphakelayo kwezilwane. Ukuphathwa Kwezokudla Nezidakamizwa zase-US,
  22. UPaolo Manzotti, uPatrizia De Nisi, uGraziano Zocchi. Vitamin K Ezitshalweni. Umsebenzi weSayensi Yezitshalo ne-Biotechnology. Izincwadi Zesayensi Yomhlaba Wonke. 2008.
  23. UJacqueline B. Marcus MS. Ama-Vitamin Nemamineral Basics: Ama-ABCs Okudla Neziphuzo Ezinempilo, Okubandakanya Ama-Phytonutrients kanye Nokudla Okusebenzayo: I-Vitamin Enempilo Nezinketho Zamaminerali, Izindima Nezicelo Kwezomsoco, Isayensi Yezokudla kanye Nezobuciko Bokupheka. doi.org/10.1016/B978-0-12-391882-6.00007-8
Ukuphrinta kwezinto

Ukusetshenziswa kwanoma iyiphi into ngaphandle kwemvume yethu ebhaliwe akuvunyelwe.

Imithetho yokuphepha

Abaphathi ababophezelekile kunoma imuphi umzamo wokusebenzisa noma iyiphi iresiphi, iseluleko noma ukudla, futhi futhi akuqinisekisi ukuthi imininingwane ebekiwe izokusiza noma ikulimaze wena uqobo. Hlakanipha futhi ngaso sonke isikhathi uthintane nodokotela ofanele!

Funda futhi ngamanye amavithamini:

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