Kunyangwe risiri tsime rehudiki, vhitamini K inogona kunge iri mukwikwidzi. Tsvagiridzo nyowani inoratidza kuti inopa hutano hwakakwana hwekudzivirira kuti ikubatsire kurarama kwenguva yakareba uye pamwe unzwe zviri nani munzira.
A meta-analysis, rakabudiswa muThe American Journal of Clinical Nutrition, yakaongorora tsvakurudzo kubva kuzvidzidzo zvitatu zvikuru, zvinomiririra vanopfuura 4,000 vatori vechikamu vane makore 54 kusvika ku76, uye vakawana kuti avo vane mazinga akaderera evhitamini K aive ne19 muzana yengozi yepamusoro yerufu zvichienzaniswa nevaya vane kudya kwakakwana kwevhitamini. Izvi zvinodaro nekuti vhitamini K yakakosha pakuchengetedza tsinga dzeropa dzine hutano, sekureva kwemunyori anotungamira wekudzidza Kyla Shea.
Vitamin K ine basa rei mumuviri?
Pane puroteni inokosha muvascular tissue inodzivirira calcium kubva pakuvaka pamadziro etsinga, uye inoda vitamin K kuti ishande. Pasina iyi vhitamini, mapuroteni haashande zvishoma, izvo zvinogona kuwedzera kubatwa kuumbwa kwe calcium mumadziro emadziro.
Kana iyo inovakwa ikaitika mu coronary arteries, inosanganiswa neatherosclerosis uye chirwere chemoyo. Calcium buildup mune mamwe tsinga mumuviri wese inobatanidzwawo nekufa kwekutanga.
Kunyangwe isina kuvharwa muchidzidzo ichi, vhitamini K yakabatanidzwawo nea hutano huri nani hwemapfupa, chimwe chikonzero nei vatambi vachifanira kufunga nezvekuwedzera K-rich chikafu mukudya kwavo. Imwe tsvakurudzo yakabudiswa muNutrition yakashuma kuti vitamini K, iyo inovandudza calcium balance uye bone mineralization mumunhu wese, inogona kuderedza kuparara kwemazinga uye kuwedzera mapfupa emamineral density kune vanhu vakwegura vane osteoporosis. Kunyange zvazvo zvimwe zvidzidzo zvakashandisa mazinga akakwirira kuti awane zvigumisiro izvi, vatsvakurudzi vakawedzera kuti izvi hazvisi nguva dzose, uye kunyange madhasi mashoma anogona kubatsira utano hwemapfupa, kunyanya kana akashandiswa. yakasanganiswa nevhitamini D.
Ndeipi nzira iri nani kutora vitamini iyi?
Kunyange zvazvo kune zvinowedzera zvinokutendera kuti uwedzere kudya kwako kwevhitamini K, uye akawanda mavhitamini anosanganisira iyo, vekudya vanowanzotungamira vanhu kuti vatore mavhitamini kuburikidza nekudya kutanga. Chinhu chikuru chekudya chevhitamini iyi green yemashizha miriwo, kusanganisira sarudzo dzakadai sekare, chard, mustard greens, sipinashi, uye romaine lettuce, asi inogonawo kutakurwa kuburikidza cruciferous muriwo senge broccoli, cauliflower, makabheji uye Brussels inomera.
Chimwe chezvikonzero nei vhitamini K ichigona kudzivirira ndechekuti iyi miriwo inopa huwandu hwakawanda hwemabhenefiti, kubva kune fiber kuenda kune mamwe mavhitamini uye antioxidants. Nekudaro, kunyangwe ari masimba ezvekudya, haapedzwe zvakakwana.
Nehurombo, vanopfuura 60 muzana yevarume uye makumi mana muzana evakadzi munyika ino pamusoro pezera re40 havasangane nezvinokurudzirwa zvekudya zvevhitamini K, zvichiratidza kuti havasi kuwana miriwo yakasvibira yakakwana. Izvi zvinogona kuita kuti vawedzere kubatwa nemhedzisiro yehutano husina kunaka umo vhitamini K inoita basa.
Chinokosha ndechekuti, zvisinei nezera rako, idya mavheji ako, kunyanya iyo yakasviba sarudzo. Iwe unenge uchiita mapfupa ako, moyo, uye imwe neimwe sisitimu favourite inokurudzirwa negirinhi simba iro rinogona kutokubatsira kurarama kwenguva refu.