Nangona ingengomthombo wolutsha, ivithamin K inokuba ngumntu okhuphisanayo. Uphando olutsha lucebisa ukuba lubonelela ngezibonelelo zempilo ezaneleyo zokukhusela ukukunceda uphile ixesha elide kwaye mhlawumbi uzive ungcono endleleni.
Uhlalutyo lwemeta, epapashwe kwiThe American Journal of Clinical Nutrition, yahlalutya uphando oluvela kwizifundo ezintathu eziphambili, ezimele ngaphezu kwabathathi-nxaxheba be-4,000 abaneminyaka eyi-54 ukuya kwi-76, kwaye bafumanisa ukuba abo amanqanaba asezantsi evithamin K ane-19 yepesenti ephezulu yomngcipheko wokufa xa kuthelekiswa nalawo athatha ngokwaneleyo ivithamin. Oku kunokwenzeka ngenxa yokuba ivithamin K ibalulekile ekugcineni imithambo yegazi esempilweni, ngokutsho kombhali okhokelayo kuphononongo uKyla Shea.
Yiyiphi indima yevithamin K emzimbeni?
Kukho iprotheni ebalulekileyo kwi-vascular tissue evimbela i-calcium ekwakheni kwiindonga ze-artery, kwaye idinga i-vitamin K ukuze isebenze. Ngaphandle kwale vitamin, iprotheyini ayisebenzi kangako, enokunyusa ukuchaphazeleka ukwakhiwa kwe-calcium kwiindonga zemithambo.
Xa eso sakhiwo senzeke kwi-coronary arteries, ihambelana ne-atherosclerosis kunye nesifo senhliziyo. Ukwakhiwa kwecalcium kweminye imithambo emzimbeni wonke kukwanxulunyaniswa nokufa kwangoko.
Nangona ingabandakanywanga kolu phononongo, ivithamin K iye yanxulunyaniswa ne impilo engcono yamathambo, esinye isizathu sokuba iimbaleki kufuneka ziqwalasele ukongeza ukutya okutyebileyo kwe-K kwizidlo zabo. Olunye uphando olupapashwe kwiNutrition luchaze ukuba i-vitamin K, leyo kuphucula ukulinganisela kwe-calcium kunye ne-bone mineralization kuwo wonke umntu, inokunciphisa izinga lokuphuka kunye nokwandisa ukuxinana kwamathambo kubantu abadala abane-osteoporosis. Nangona ezinye izifundo zisebenzise iidosi eziphezulu ukufumana ezi ziphumo, abaphandi bongeza ukuba oku akusoloko kunjalo, kwaye namanani aphantsi anokunceda impilo yethambo, ngakumbi xa isetyenziswa. idityaniswe ne vitamin D.
Yiyiphi indlela engcono yokuthatha le vitamin?
Nangona kukho izongezo ezikuvumela ukuba ukwandise ukuthatha kwakho ivithamin K, kwaye uninzi lwe-multivitamins lubandakanya, abo batyayo badla ngokukhokelela abantu ekufumaneni iivithamini ngokutya kuqala. Umthombo oyintloko wokutya wale vitamin imifuno enamagqabi aluhlaza, kubandakanywa iinketho ezifana nekale, i-chard, imifuno yemostade, isipinatshi, kunye ne-lettuce yaseRoma, kodwa ingalayishwa nge imifuno ye-cruciferous ezifana ne-broccoli, i-cauliflower, ikhaphetshu kunye ne-Brussels sprouts.
Esinye sezizathu zokuba i-vitamin K inokukhusela kakhulu kukuba le mifuno inika uluhlu olubanzi lweenzuzo, ukusuka kwi-fiber ukuya kwezinye iivithamini kunye ne-antioxidants. Nangona kunjalo, nangona zingamandla esondlo, azityiwa ngokwaneleyo.
Ngelishwa, ngaphezu kweepesenti ze-60 zamadoda kunye neepesenti ze-40 zabasetyhini kweli lizwe ngaphezu kweminyaka engama-70 abahlangabezane neziphakamiso zokutya ze-vitamin K, ezibonisa ukuba abafumani imifuno eluhlaza ngokwaneleyo. Oko kunokubenza babe sesichengeni ngakumbi kwiziphumo zempilo ezingalunganga apho ivithamin K idlala indima.
Eyona nto iphambili kukuba, kungakhathaliseki ubudala bakho, yidla imifuno yakho, ngakumbi ukhetho oluluhlaza obumnyama. Uyakwenza amathambo akho, intliziyo, kunye nayo yonke enye inkqubo ubabalo oluqhutywa ngamandla aluhlaza anokukunceda ukuba uphile ixesha elide.