Vitamin K1 vs K2: Menene Bambanci?

Wadatacce

• Menene Vitamin K?
• Tushen abinci na Vitamin K1
• Tushen Abinci na Vitamin K2
• Bambanci Tsakanin K1 da K2 a cikin Jiki
• Amfanin Lafiya na Vitamin K1 da K2
• Vitamin K da Jikin Jiki
• Vitamin K da Kashin Lafiya
• Vitamin K da Lafiyar Zuciya
• Ficarancin Vitamin K
• Yadda ake samun isasshen Vitamin K
• Layin .asa

Vitamin K sananne ne ga rawar da yake takawa wajen daskare jini.

Amma baku sani ba cewa ainihin sunansa yana nufin ƙungiyar bitamin da yawa waɗanda ke ba da fa'idodin kiwon lafiya fiye da taimaka wa jinin ku.

Wannan labarin zai sake nazarin bambance-bambance tsakanin manyan nau'ikan bitamin K da ake samu a cikin abincin mutum: bitamin K1 da bitamin K2.

Hakanan zaku koya waɗanne irin abinci ne tushe mai kyau na waɗannan bitamin da fa'idodin lafiyar da zaku iya tsammanin cin su.

Menene Vitamin K?

Vitamin K rukuni ne na bitamin mai narkewa wanda ke raba nau'ikan tsarin sunadarai.

Vitamin K an gano shi ba zato ba tsammani a cikin shekarun 1920 da 1930 bayan ƙayyadaddun abincin da ke cikin dabbobi ya haifar da zub da jini mai yawa ().

Kodayake akwai nau'ikan bitamin K iri daban-daban, biyun da aka fi samu a cikin abincin mutum sune bitamin K1 da bitamin K2.

Vitamin K1, ana kuma kiransa phylloquinone, galibi ana samunsa a cikin abincin tsirrai kamar kayan lambu masu ganye. Ya kai kusan 75-90% na dukkan bitamin K da byan adam ke cinyewa ().

Ana samun Vitamin K2 a cikin abinci mai daɗaɗa da kayan dabbobi, kuma kwayoyin cuta na hanji ne ke samar dashi. Yana da nau'ikan subtypes da yawa da ake kira menaquinones (MKs) waɗanda aka sa masu suna ta tsawon sarkar gefensu. Sun fara daga MK-4 zuwa MK-13.

Takaitawa: Vitamin K yana nufin ƙungiyar bitamin waɗanda ke raba irin wannan tsarin sunadarai. Manyan siffofin biyu da ake samu a cikin abincin mutum sune K1 da K2.

Tushen abinci na Vitamin K1

Vitamin K1 ana samar dashi ne daga tsirrai. Wannan shine babban nau'in bitamin K da ake samu a cikin abincin ɗan adam.

Jerin mai zuwa ya hada da abinci da yawa wadanda suke cikin bitamin K1. Kowane ƙima yana wakiltar adadin bitamin K1 a cikin kofi 1 na dafaffun kayan lambu ().

• Kale: 1,062 mcg
• Collard ganye: 1,059 mcg
• Alayyafo: 889 mgg
• Ganyen turnip: 529 mgg
• Broccoli: 220 mcg
• Brussels tsiro: 218 mcg

Takaitawa: Vitamin K1 shine babban nau'in bitamin K a cikin abincin ɗan adam. Mafi yawanci ana samun sa a cikin ganyayyaki koren ganye.

Tushen Abinci na Vitamin K2

Tushen abinci na bitamin K2 ya bambanta ta ƙananan nau'in.

Tyaya daga cikin nau'ikan ƙarami, MK-4, ana samunsu a cikin wasu kayan dabbobin kuma shine nau'ikan sifar da ƙwayoyin cuta basu samar ba. Kaza, gwaiduwa da kwai man shanu masu kyau na MK-4.

MK-5 ta hanyar MK-15 siffofin bitamin K2 ne tare da dogayen sarkoki. Kwayoyin cuta ne ke samar dasu kuma galibi ana samunsu a cikin abinci mai ƙanshi.

Natto, sanannen abincin Jafananci da aka yi da waken soya, ya fi girma a cikin MK-7.

Wasu cuku masu tauri da taushi suma ingantattun hanyoyin bitamin K2 ne, a cikin hanyar MK-8 da MK-9. Bugu da ƙari, binciken da aka yi kwanan nan ya gano yawancin naman alade da ke dauke da bitamin K2 kamar MK-10 da MK-11 ().

Abincin bitamin K2 na oza 3.5 (gram 100) na abinci da yawa an jera su a ƙasa (,,).

• Natto: 1,062 mcg
• Alade tsiran alade: 383 mgg
• Hard cuku: 76 mgg
• Naman alade (tare da kashi): 75 mgg
• Kaza (kafa / cinya): 60 mcg
• Cuku mai laushi: 57 mgg
• Kwai gwaiduwa: 32 mgg

Takaitawa: Bitamin abinci na K2 ya bambanta ta ƙananan nau'i, kodayake sun haɗa da abinci mai ƙanshi da wasu kayan dabbobi.

Bambanci Tsakanin K1 da K2 a cikin Jiki

Babban aikin dukkan nau'ikan bitamin K shine don kunna sunadaran da ke ba da muhimmiyar rawa wajen daskarewar jini, lafiyar zuciya da lafiyar ƙashi.

Koyaya, saboda bambance-bambance a cikin sha da jigilar kayayyaki zuwa cikin jiki, bitamin K1 da K2 na iya haifar da tasiri daban-daban akan lafiyar ku.

Gabaɗaya, bitamin K1 da aka samo a cikin tsire-tsire jiki baya shanye shi da kyau. Studyaya daga cikin binciken ya kiyasta cewa ƙasa da 10% na K1 da aka samo a cikin tsire-tsire hakika yana cike ().

Kadan aka sani game da shayarwar bitamin K2.Duk da haka masana sunyi imanin cewa saboda yawanci ana samun K2 a cikin abincin da ke ɗauke da mai, yana iya zama mafi dacewa fiye da K1 ().

Wannan saboda bitamin K shine mai narkewar bitamin. Vitaminsarin bitamin mai narkewa ya fi dacewa yayin da aka ci shi da mai mai.

Bugu da ƙari, sarkar sarkar mai tsawon bitamin K2 yana ba shi damar zagayawa cikin jini fiye da K1. Inda bitamin K1 zai iya zama a cikin jini har tsawon awanni, wasu nau'ikan K2 na iya zama cikin jini na kwanaki ().

Wasu masu binciken sunyi imanin cewa tsawon lokacin yaduwar bitamin K2 yana ba shi damar amfani da shi cikin kyallen takarda wanda ke ko'ina cikin jiki. Vitamin K1 ana ɗauke dashi da amfani dashi ta hanta ().

Wadannan bambance-bambance suna da mahimmanci don gano matsayin daban-daban na bitamin K1 da K2 a jiki. Sashe na gaba suna bincika wannan batun gaba.

Takaitawa: Bambanci a sha da jigilar bitamin K1 da K2 a cikin jiki na iya haifar da bambance-bambance a cikin tasirin su akan lafiyar ku.

Amfanin Lafiya na Vitamin K1 da K2

Nazarin da ke bincike kan fa'idodin bitamin K ya nuna cewa zai iya amfani da daskarewar jini, lafiyar kashi da lafiyar zuciya.

Vitamin K da Jikin Jiki

Yawancin sunadaran da suka shiga dunƙulen jini sun dogara da bitamin K don yin aikinsu. Jigilar jini na iya yin sauti kamar mummunan abu, kuma wani lokacin ma hakan ne. Amma duk da haka ba tare da shi ba, zaku iya zub da jini da yawa kuma ku mutu har da ƙaramin rauni.

Wasu mutane suna da matsalar daskarewa a cikin jini kuma suna shan magani da ake kira warfarin don hana jini yin daskarewa sosai. Idan kun sha wannan magani, yakamata ku ci gaba da shan bitamin K ɗinsa daidai gwargwadon tasirinsa mai ƙarfi a kan ɗaukar jini.

Kodayake mafi yawan hankali a wannan yanki suna mai da hankali ne akan tushen abinci na bitamin K1, amma yana iya zama mahimmanci don sa ido kan cin abincin bitamin K2.

Wani binciken ya nuna cewa sau daya na natto mai dauke da sinadarin bitamin K2 ya canza matakan yaduwar jini na tsawon kwanaki hudu. Wannan ya fi girma tasiri fiye da abincin da ke cikin bitamin K1 ().

Sabili da haka, tabbas yana da kyau a lura da abinci mai cike da bitamin K1 da bitamin K2 idan kuna kan warfarin mai rage jini.

Vitamin K da Kashin Lafiya

Masana da yawa sunyi imanin cewa bitamin K yana kunna sunadaran da ake buƙata don ci gaban ƙashi da ci gaba ().

Yawancin karatun kulawa da yawa sun haɗu da ƙananan matakan bitamin K1 da K2 tare da haɗarin kasusuwa na kasusuwa, kodayake waɗannan karatun ba su da kyau wajen tabbatar da dalilin da sakamako a matsayin karatun sarrafawa ().

Yawancin karatun da ake sarrafawa wanda ke bincika tasirin bitamin K1 akan rashi ƙashi sun zama ba cikakke ba kuma sun nuna fa'idodi kaɗan ().

Koyaya, wani bita game da karatun da aka sarrafa ya tabbatar da cewa karin bitamin K2 kamar MK-4 ya rage haɗarin raunin ƙashi. Koyaya, tun lokacin wannan bita, yawancin karatun da aka gudanar basu nuna wani tasiri ba,,).

Gabaɗaya, karatun da ake da shi ya kasance bai dace ba, amma shaidun yanzu suna da gamsarwa sosai ga Hukumar Tsaron Abincin Turai don ƙarasa da cewa bitamin K yana da hannu kai tsaye cikin kiyaye lafiyar ƙashi na yau da kullun (15).

Ana buƙatar ƙarin inganci, nazarin sarrafawa don ƙarin bincika tasirin duka bitamin K1 da K2 akan lafiyar ƙashi da ƙayyade ko akwai wasu bambance-bambance na gaske tsakanin su.

Vitamin K da Lafiyar Zuciya

Baya ga daskarewar jini da lafiyar kashi, bitamin K kuma kamar yana taka muhimmiyar rawa wajen hana cututtukan zuciya.

Vitamin K yana kunna furotin wanda ke taimakawa hana alli sakawa a jijiyoyin ku. Waɗannan kuzarin na alli suna ba da gudummawa ga haɓakar plaque, don haka ba abin mamaki ba ne cewa su ne ƙwararren masaniyar cututtukan zuciya (,).

Yawancin karatun kulawa sun ba da shawarar cewa bitamin K2 ya fi K1 kyau a rage waɗannan ɗakunan alli da rage haɗarin kamuwa da cututtukan zuciya (,,).

Koyaya, ingantaccen karatun da aka sarrafa ya nuna cewa duka bitamin K1 da bitamin K2 (musamman MK-7) suna haɓaka matakan daban-daban na lafiyar zuciya (,).

Koyaya, ana buƙatar ci gaba da karatu don tabbatar da cewa ƙarin tare da bitamin K hakika yana haifar da waɗannan haɓaka lafiyar lafiyar zuciya. Bugu da ƙari, ana buƙatar ƙarin bincike don sanin ko K2 ya fi kyau ga lafiyar zuciya fiye da K1.

Takaitawa: Vitamin K1 da K2 suna da mahimmanci don daskarewar jini, lafiyar ƙashi da kuma yiwuwar lafiyar zuciya. Ana buƙatar ci gaba da bincike don bayyana idan K2 ya fi K1 kyau a aiwatar da ɗayan waɗannan ayyukan.

Ficarancin Vitamin K

Gaskiya karancin bitamin K ba safai a cikin manya masu lafiya ba. Yawanci yakan faru ne kawai a cikin mutanen da ke fama da ƙarancin abinci mai gina jiki ko malabsorption, kuma wani lokacin a cikin mutanen da ke shan warfarin magani.

Kwayar cututtukan rashi sun hada da zub da jini mai yawa wanda ba zai tsaya cikin sauki ba, duk da cewa wannan ma wasu abubuwa ne zasu iya haifar shi kuma ya kamata likita ya tantance shi.

Kodayake ba za ku rasa karancin bitamin K ba, yana yiwuwa ba ku samun isasshen bitamin K don taimakawa hana cututtukan zuciya da cututtukan ƙashi kamar ƙashi.

Saboda wannan, yana da mahimmanci ka sami adadin bitamin K da jikinka yake buƙata.

Takaitawa: Hakikanin rashi bitamin K yana da halin yawan zub da jini kuma yana da wuya a cikin manya. Koyaya, kawai saboda baku da rashi ba yana nufin cewa kuna samun isasshen bitamin K don ƙoshin lafiya ba.

Yadda ake samun isasshen Vitamin K

Abubuwan da aka ba da shawarar isasshe don bitamin K ya dogara ne kawai da bitamin K1 kuma an saita shi a 90 mcg / rana don matan manya da 120 mcg / rana ga manya ().

Ana iya samun nasarar hakan ta hanyar ƙara kopin alayyafo a omelet ko salad, ko ƙara 1/2 kofin broccoli ko sprouts na Brussels a matsayin gefen cin abincin dare.

Bugu da ƙari, shan waɗannan tare da tushen kitse kamar ruwan ƙwai ko man zaitun zai taimaka wa jikin ku shan bitamin K sosai.

A halin yanzu babu wani shawarwari game da yawan bitamin K2 da ya kamata ku ci. Zai fi kyau a gwada hada nau'ikan abinci mai dauke da bitamin K2 a cikin abincinku.

Da ke ƙasa akwai wasu nasihu kan yadda ake yin hakan.

• Gwada natto: Natto abinci ne mai kumburi wanda yake cike da bitamin K2 sosai. Wasu mutane ba sa son ɗanɗano, amma idan za ku iya ciki, abincinku na K2 zai yi sama.
• Ku ci karin ƙwai: Qwai shine kyakkyawan tushen bitamin K2 wanda za'a iya saka shi cikin karin kumallon ku na yau da kullun.
• Ku ci wasu cuku: Cikakken cuku, irin su Jarlsberg, Edam, Gouda, cheddar da kuma shuɗin cuku, suna ɗauke da bitamin K2 da ƙwayoyin cuta da aka yi amfani da su lokacin saminsu suke.
• Cinye naman kaza mai duhu: Duhun naman kaza, kamar naman ƙafa da cinya, ya ƙunshi matsakaicin adadin bitamin K2 kuma mai yiwuwa ya fi nutsuwa fiye da K2 da ke cikin ƙirjin kaza.

Dukansu bitamin K1 da bitamin K2 suma ana samun su a ƙarin tsari kuma galibi ana cinye su cikin manyan allurai. Kodayake babu sanannun abubuwa masu guba, ana buƙatar ƙarin bincike kafin a ba da takamaiman shawarwari don kari.

Takaitawa: Zai fi kyau a hada hanyoyin abinci iri daban daban na duka bitamin K1 da K2 a cikin abincinku don samun fa'idodin kiwon lafiyar da waɗannan bitamin ke bayarwa.

Layin .asa

Vitamin K1 ana samun sa da farko a cikin kayan lambu masu ganye, yayin da K2 ya fi yawa a cikin abinci mai daɗaɗa da wasu kayan dabbobi.

Vitamin K2 na iya shafar jiki sosai kuma wasu nau'ikan na iya zama cikin jini fiye da bitamin K1. Waɗannan abubuwa biyu na iya haifar da K1 da K2 suna da tasiri daban-daban akan lafiyarku.

Vitamin K na da muhimmiyar rawa wajen daskare jini da inganta lafiyar zuciya da ta kashi. Wasu bincike suna ba da shawarar cewa K2 na iya zama ya fi K1 a cikin wasu waɗannan ayyukan, amma ana buƙatar ƙarin bincike don tabbatar da hakan.

Don ingantaccen lafiya, mai da hankali kan haɓaka tushen abinci na duka bitamin K1 da K2. Yi ƙoƙari ku haɗa da kayan lambu koren kowace rana kuma ku haɗa abinci mai daɗaɗa da kayan dabbobi masu wadataccen K2 cikin abincinku.