ʻAno maikaʻi paha ka Vitamin D me ka ʻole Vitamin K?

Anter

• He aha nā wikamina D a me K?
• Hana ʻo Vitamins D lāua ʻo K ma ke ʻano he kime
• Ke kuleana o ka wikamina D.
• Ke kuleana o ka wikamina K
• ʻAno maikaʻi paha ka Vitamin D me ka ʻole Vitamin K?
• Pehea ʻoe e lawa ai i ka Vitamin K?
• Ka Laina Lalo

ʻO ka loaʻa ʻana o ka huamini D a me ka huaola K pono no kou olakino.

Akā ʻōlelo kekahi mau kumuwaiwai he mea ʻino ka hoʻopili ʻana me ka huaʻa D inā haʻahaʻa ʻoe i ka lāʻau K.

No laila he aha ka ʻoiaʻiʻo? Nānā kēia ʻatikala i ka ʻepekema ma hope o kēlā mau koi.

He aha nā wikamina D a me K?

Pono ka wikamina D a me ka huaʻa K, nā mea momona momona i hoʻōla ʻia.

ʻOi aku ka nui o lākou i nā mea momona momona, a hoʻonui ʻia kā lākou omo ʻana i ke kahe o ke koko ke pau lākou me ka momona.

Kāhea pinepine ʻia ka "lā lā vitamin," ʻo ka wikamina D ka iʻa momona a me ka aila iʻa, akā hana ʻia ia e kou ʻili ke hōʻike ʻia i ka lā.

ʻO kekahi o nā hana mua a ka wikamina D e hāpai i ka lawe ʻana o ka calcium a mālama pono i nā pae o ka calcium i loko o kou koko. Hiki i ka hemahema ka wikamina D ke lilo i ka iwi.

ʻIke ʻia ka wikamina K i nā lau lau, nā legume i hoʻouluulu ʻia a me nā mea kanu, a me kekahi mau mea momona, nā meaʻai holoholona, ​​e like me ka hua moa, ka ate a me ka tī.

Pono ia no ka hoʻopili ʻana i ke koko a paipai i ka hōʻiliʻili ʻana o ka calcium i loko o kou mau iwi a me nā niho.

ʻO ka Vitamins D a me K he mau momona momona i hoʻouluulu ʻia e pāʻani i kahi kuleana nui i ka momona o ka momona o kou kino.

Hana ʻo Vitamins D lāua ʻo K ma ke ʻano he kime

I ka pili ʻana o ka pūnao puna, nā huaora D a me K e hana pū. Pāʻani nā mea nui i nā kuleana nui.

Ke kuleana o ka wikamina D.

ʻO kekahi o nā hana nui o ka wikamina D ka mālama ʻana i nā pae calcium i loko o ke koko.

ʻElua ala e hiki ai i ka wikamina D ke hoʻokō i kēia:

• Hoʻomaikaʻi i ka lawe ʻana o ka calcium: Hoʻonui ka wikamina D i ka omo ʻana o ka calcium mai ka meaʻai āu e ʻai ai ().
• Lawe i ka calcium mai ka iwi: Ke hoʻopau ʻole ʻoe i ka nui o ka puna, mālama ka vitamini D i kona mau kiʻekiʻe o ke koko ma ke kahakaha ʻana i ka lako o ka puna nui o ke kino - kou mau iwi ().

Mālama nui ʻia nā pae koko o ka puna. ʻOiai ʻo ka kalipona ka mea i ʻike nui ʻia no kāna kuleana i ke olakino iwi, he nui nā hana nui ʻē aʻe i loko o ke kino ().

I loko o nā manawa o ka lawa ʻole o ka lawe ʻana o ka calcium, ʻaʻohe koho ʻē aʻe o kou kino akā e hoʻohana i nā mālama calcium i loko o kou mau iwi, ʻoiai he kumu ia e nalo ai ka iwi a me ka osteoporosis i ka hala ʻana o ka manawa.

Ke kuleana o ka wikamina K

E like me ka mea i ʻōlelo ʻia ma luna, hōʻoia ka wikamina D i ke kiʻekiʻe o kou kiʻekiʻe o ke kō o ka calcium e kū ai i nā koi o kou kino.

Eia nō naʻe, ʻaʻole kaohi piha ka wikamina D i kahi e pau ai ka calcium i kou kino. ʻO ia kahi e komo ai ka huaora K.

Hoʻoponopono ka Vitamin K i ka calcium i loko o kou kino i ʻelua mau ala:

• Paipai i ka helu ʻana o ka iwi: Hoʻopili ka Vitamin K i ka osteocalcin, kahi protein e hoʻolauna i ka hōʻiliʻili ʻana o ka calcium i kou mau iwi a me nā niho ().
• Hoʻoemi i ka helu ʻana o nā mākia palupalu: Hoʻomaʻa ka Vitamin K i ka protein GLA matrix, ka mea e pale i ka calcium mai ka hōʻiliʻili ʻana i nā mea palupalu, e like me nā puʻupaʻa a me nā kīʻaha koko (,).

I kēia manawa, ua hoʻokolokolo kekahi mau noiʻi kanaka i kāohi ʻia i nā hopena o nā huaʻai K i ka helu ʻana i nā kīʻaha koko, akā ʻoi aku ka nui o nā noiʻi (),.

Hoʻopili ka helu ʻana i nā kīʻaha koko i ka hoʻomohala ʻana i nā maʻi maʻi mau, e like me ka maʻi puʻuwai a me nā puʻupaʻa (,,).

ʻO kekahi o nā hana nui a ka wikamina D e hōʻoia i nā pae calcium i loko o kou koko. Paipai ka Vitamin K i ka hōʻiliʻili ʻana o ka calcium i loko o kou mau iwi, ʻoiai e hōʻemi ana i kāna hōʻiliʻili ʻana i nā mea palupalu e like me nā kīʻaha koko.

ʻAno maikaʻi paha ka Vitamin D me ka ʻole Vitamin K?

Ke hopohopo nei kekahi poʻe e hiki i ka ʻai ʻana o ka wikamina D kiʻekiʻe ke hāpai i ka helu ʻana o ka ipu koko a me nā maʻi puʻuwai i waena o ka poʻe haʻahaʻa i ka lāʻau K

Kākoʻo hapa kekahi o nā hōʻike i kēia manaʻo:

• ʻO ka lāʻau Vitamin D ke kumu o hypercalcemia: ʻO kekahi ʻōuli o nā kiʻekiʻe kiʻekiʻe o ka wikamina D (ʻokekiko) he hypercalcemia, kahi ʻano i hōʻike ʻia e nā kiʻekiʻe kiʻekiʻe o ka calcium i loko o ke koko ().
• Alakaʻi ʻo Hypercalcemia i ka helu ʻana i nā kīʻaha koko (BVC): I ka hypercalcemia, piʻi a kiʻekiʻe ka pae o ka calcium a me ka phosphore i hoʻomaka ka hōʻuluʻulu calcium i ka uhi o nā kīʻaha koko.
• Pili ʻo BVC i ka maʻi puʻuwai. Wahi a nā poʻe loea, ʻo ka helu ʻana o ka kīʻaha koko kekahi o nā kumu kumu nui o ka maʻi puʻuwai (,).
• Pili ka hemahema o ka Vitamin K me BVC: Ua hoʻopili nā noiʻi nānā i nā pae vitamona K haʻahaʻa i kahi piʻi nui o ka helu ʻana o nā kīʻaha koko ().
• Ua pale ʻia nā mea hoʻopili vitamin K nui kiʻekiʻe me ka BVC i nā holoholona: Ua mālama ʻia kahi noiʻi i hoʻopaʻa ʻia i nā ʻiole ma kahi nui o ka helu ʻana i hōʻike ʻia kahi lāʻau K2 lāʻau kiʻekiʻe i pale i ka BVC ().
• Hiki i nā mea hoʻohui Vitamin K ke hōʻemi i ka BVC i loko o ke kanaka: Ua hōʻike ʻia kahi noiʻi i hoʻomalu ʻia i ka poʻe kahiko e kākoʻo ana me 500 mcg o ka huaola K1 i kēlā me kēia lā no ʻekolu mau makahiki i hoʻolohi ʻia ʻo BVC e 6% ().
• Hiki i ka lawe ʻana i ka wikamina K kiʻekiʻe ke hoʻēmi i ka makaʻu o ka maʻi puʻuwai. ʻO ka poʻe i loaʻa ka nui o nā huaora K2 mai kā lākou papaʻai aia i ka hoʻemi ʻia o ka helu ʻana o ke kīʻaha koko a me nā maʻi puʻuwai (,,).

E waiho maʻalahi, hiki i ka lāʻau vitamin D ke kumu i ka helu ʻana o ke kīʻaha koko, ʻoiai ʻo ka lāʻau K e kōkua i ka pale ʻana i kēia mai ka hanana ʻana.

ʻOiai paha ke ʻano kākoʻo o kēia mau ʻaha hōʻike, aia nō kekahi mau ʻāpana puzzle nalo.

ʻOiai ʻo nā kiʻekiʻena kiʻekiʻe o ka wikamina D hiki ke alakaʻi i nā pae kalima kiʻekiʻe weliweli a me ka helu ʻana o ke kīʻaha koko, maopopo ʻole inā he ʻino nā kaha haʻahaʻa o ka huaora D i ka wā lōʻihi (,,).

I ka makahiki 2007, ua manaʻo ʻia kahi mea mālama meaʻai e hiki i nā kaona kiʻekiʻe o ka wikamina D ke hoʻopau i ka wikamina K, e hoʻoliʻiliʻi ana i ka lāʻau K. Pono nā noiʻi hou aʻe ma mua o ka hōʻoiaʻiʻo ʻana o ka pono o kēia kumumanaʻo ().

ʻAʻohe hōʻike ikaika e hōʻike nei he mea hōʻino ka nui o nā huaora D me ka ʻole o ka lawa pono o ka huaora K. Eia nō naʻe, ke hoʻomau nei ka noiʻi ʻana, a e mōakāka paha ke kiʻi i ka wā e hiki mai ana.

ʻAʻole maopopo i nā ʻepekema inā he mea weliweli ka ʻai ʻana o ka wikamina D kiʻekiʻe ke lawa ʻole ka huaʻai K. Hōʻike ka hōʻike he hopohopo paha ia, akā ʻaʻole hiki ke kiʻi ʻia kahi hopena hope loa i kēia manawa.

Pehea ʻoe e lawa ai i ka Vitamin K?

Hele mai ka Vitamin K i nā ʻano ʻano like ʻole, mahele maʻamau i ʻelua mau hui:

• Wikamina K1 (phylloquinone): ʻO ka maʻamau o nā huaʻai K. Loaʻa i nā mea kanu, ʻo nā lau lau hoʻi e like me kale a me ka milo.
• Wikamina K2 (menaquinone): ʻOi aku ka liʻiliʻi o kēia ʻano i ka meaʻai a loaʻa nui ʻia i nā meaʻai a nā holoholona a me nā meaʻai hū e like me natto.

ʻO ka Vitamin K2 kahi ʻohana nui o nā mea hoʻohui, me menaquinone-4 (MK-4) a me menaquinone-7 (MK-7).

• MK-4: Loaʻa i loko o nā meaʻai a nā holoholona e like me ke ake, ka momona, nā hua moa a me ka tī.
• MK-7: Hoʻokumu ʻia e ka fermentation bacteria a loaʻa i nā meaʻai momona, e like me natto, miso a me sauerkraut. Hana ʻia ia e kāu ʻōpū pūpū (25,).

ʻAʻole hoʻokaʻawale nā ​​ʻōlelo papaʻai o kēia manawa ma waena o ka wikamina K1 a me K2. No ka poʻe 19 a ʻoi aku ka nui, ʻo ka mcg kūpono no nā wahine a me 120 mcg no nā kāne ().

Hōʻike nā pakuhi ʻelua ma lalo i nā kumuwaiwai momona o nā K1 a me K2, a me nā nui a kēia mau meaʻai e hāʻawi ai i kahi lawelawe 100-gram (,,,).

Ke hoʻohui nei i kekahi o kēia mau meaʻai i kāu papaʻai i kēlā me kēia lā e kōkua iā ʻoe e hōʻea i kāu mau koi no ka huaora K. Loaʻa ākea hoʻi nā mea hoʻohui.

No ka mea hiki ke hoʻoheheʻe ʻia ka momona K, ʻo ka ʻai ʻana me ka momona e hiki ai ke hoʻomaikaʻi i ka lawe ʻana.

ʻO kahi laʻana, hiki iā ʻoe ke hoʻohui i kahi aila liʻiliʻi i kāu mau lau lau lau a lawe i kāu mea hoʻopiha me kahi ʻai i loaʻa ka momona.

ʻO ka mea pōmaikaʻi, nui nā meaʻai i waiwai i ka lāʻau K2 i waiwai pū i ka momona. Hoʻopili kēia me ka tī, nā hua manu a me kaʻiʻo.

Mai lawe i nā kaupaona kiʻekiʻe loa o nā huaora K mau mea hoʻohui ma mua o ke kamaʻilio ʻana me kāu kauka, no ka mea hiki ke launa pū me kekahi mau lāʻau ().

Nui ka wikamina K1 i ka lau, nā lau ʻōmaʻomaʻo, e like me kale a me ka milo. Loaʻa ka Wikamina K2 i loko o nā meaʻai meaʻai holoholona, ​​e like me ke ake, nā hua a me ka tī, a me nā meaʻai i hū e like me ka natto.

Ka Laina Lalo

Ke ʻimi nei nā kānaka ʻepekema i nā hana o nā huaora D a me K.

ʻAʻole maopopo maopopo iā lākou pehea lākou e launa ai, akā hoʻohui ʻia nā ʻāpana hou i ka nane.

Maopopo ka maikaʻi o ka huaʻai K i kou puʻuwai a me kou iwi, akā maopopo ʻole inā he mea hōʻino ka lāʻau vitamin D kiʻekiʻe ke haʻahaʻa ʻoe i ka lāʻau K.

Eia nō naʻe, e ʻike i ka loaʻa ʻana o nā huina o nā huaora D a me K mai kāu papaʻai. He mea nui lāua ʻelua.