ʻO Vitamin K1 vs K2: He aha ka ʻokoʻa?
Anter
- He aha ka wikamina K?
- Nā Punawai Meaʻai o ka Vitamin K1
- Nā Kumuwaiwai Meaʻai o Wikamina K2
- Nā ʻokoʻa ma waena o K1 a me K2 i ke Kino
- Nā pono olakino o ka Vitamin K1 a me K2
- ʻO ka Vitamin K a me ka Clotting Koko
- ʻO Vitamin K a me ka Ola Ola
- ʻO Vitamin K a me ke olakino puʻuwai
- ʻO ka Vitamin K hemahema
- Pehea e lawa ai ka wikamina K
- Ka Laina Lalo
Kaulana ka Vitamin K no kāna hana i ke kāpili ʻana i ke koko.
Akā ʻaʻole paha ʻoe e ʻike i ka pili maoli o kona inoa i kahi hui o kekahi mau wikamina e hāʻawi ana i nā pono olakino ma mua o ke kōkua ʻana i kou koko.
E nānā kēia ʻatikala i nā ʻokoʻa ma waena o nā ʻano nui ʻelua o ka wikamina K i loaʻa i ka papaʻai kanaka: ka lāʻau K1 a me ka lāʻau K2.
E aʻo pū ʻoe i nā meaʻai nā kumuwaiwai maikaʻi o kēia mau wikamina a me nā pono olakino hiki iā ʻoe ke manaʻo mai ka ʻai ʻana iā lākou.
He aha ka wikamina K?
ʻO ka Vitamin K kahi hui o nā wikamina hiki ke hoʻonā ʻia i ka momona e kaʻana like i nā hanana kemika like.
Ua ʻike hewa ʻia ʻo Vitamin K i nā makahiki 1920 a me 1930 ma hope o ka papa ʻia ʻana o nā papaʻai i nā holoholona i alakaʻi ʻia ai i ka kahe nui ʻana o ke kahe ().
ʻOiai he nui nā ʻano like ʻole o ka wikamina K, ʻo nā mea ʻelua i ʻike pinepine ʻia i ka papaʻai kanaka he wikamina K1 a me ka lāʻau K2.
ʻO ka Vitamin K1, i kapa ʻia hoʻi phylloquinone, ʻike ʻia i nā meaʻai mea kanu e like me nā lau lau ʻōmaʻomaʻo. Hana ʻia ma kahi o 75-90% o nā huaola K āpau e pau ʻia e nā kānaka ().
Loaʻa ka Wikamina K2 i nā meaʻai i hū ʻia a me nā huahana holoholona, a hana ʻia e ka bacteria bacteria. Loaʻa iā ia he mau subtypes i kapa ʻia menaquinones (MKs) i kapa ʻia e ka lōʻihi o kā lākou kaulahao ʻaoʻao. Aia lākou mai MK-4 a i ka MK-13.
Hōʻuluʻulu Manaʻo: ʻO ka Vitamin K e pili ana i kahi hui o nā wikamina e kaʻana like i kahi ʻano kemikala like. ʻO nā ʻano nui ʻelua i loaʻa i ka papaʻai kanaka ʻo K1 a me K2.Nā Punawai Meaʻai o ka Vitamin K1
Hana ʻia ka Vitamin K1 e nā mea kanu. ʻO ia ka predominant form of vitamin K i loaʻa i ka papaʻai kanaka.
Loaʻa i ka papa inoa aʻe kekahi mau meaʻai i kiʻekiʻe i ka wikamina K1. Hōʻike kēlā me kēia waiwai i ka nui o ka wikamina K1 i 1 kīʻaha o ka mea ʻai i kuke ʻia ().
- Kale: 1,062 mcg
- ʻO Collard greens: 1,059 mcg
- Spinach: 889 mcg
- ʻO nā greens turnip: 529 mcg
- Broccoli: 220 mcg
- Palukela kupu: 218 mcg
Nā Kumuwaiwai Meaʻai o Wikamina K2
Hoʻololi nā kumuwaiwai o ka huaʻai K2 i ka subtype.
Hoʻokahi subtype, MK-4, i loaʻa i kekahi o nā huahana holoholona a ʻo ia wale nō ke ʻano i hana ʻole ʻia e ka bacteria. ʻO ka moa, nā hua moa a me ka waiūpaka ke kumu maikaʻi o MK-4.
ʻO MK-5 ma o ka MK-15 he ʻano o ka wikamina K2 me nā kaulahao ʻaoʻao lōʻihi. Hana ʻia lākou e nā bacteria a loaʻa pinepine ʻia i nā meaʻai momona.
ʻO Natto, kahi kīʻaha Kepani kaulana i hana ʻia mai nā soya i hū ʻia, kiʻekiʻe loa ia ma MK-7.
ʻO kekahi o nā pākaukau paheʻe a palupalu kekahi kumu maikaʻi o ka lāʻau K2, ma ke ʻano o MK-8 a me MK-9. Hoʻohui ʻia, ua ʻike ʻia kahi noiʻi hou i kekahi mau huahana puaʻa i loko o ka lāʻau K2 e like me MK-10 a me MK-11 ().
ʻO ka huaʻai K2 no ka ʻauneke 3.5 (100 gram) o kekahi mau meaʻai i helu ʻia ma lalo (,,).
- Natto: 1,062 mcg
- Pākuʻi puaʻa: 383 mcg
- Pāleʻa paʻakikī: 76 mcg
- ʻOki puaʻa (me ka iwi): 75 mcg
- Moa (wāwae / ʻūhā): 60 mcg
- Nā paʻi waiū palupalu: 57 mcg
- Yolk hua manu: 32 mcg
Nā ʻokoʻa ma waena o K1 a me K2 i ke Kino
ʻO ka hana nui o nā ʻano huaola K e hoʻāʻo i nā protein e lawelawe i nā kuleana nui i ke kō ʻana o ke koko, ke olakino puʻuwai a me ka olakino iwi.
Eia nō naʻe, no ka ʻokoʻa o ka lawe a me ka lawe ʻana i nā pūnaewele i loko o ke kino, hiki i ka lāʻau K1 a me K2 ke loaʻa i nā hopena ʻokoʻa loa i kou olakino.
Ma ka laulaha, ʻo ka wikamina K1 i loaʻa i nā mea kanu ke lawe maikaʻi ʻole ʻia e ke kino. Hoʻokahi kahi noiʻi i hoʻohālikelike ʻia ma lalo o 10% o ka K1 i loaʻa i nā mea kanu i komo maoli ().
ʻAʻoleʻike iki ʻia e pili ana i ka lawe ʻana o ka lāʻau K2.Akā manaʻoʻiʻo ka poʻe loea no ka mea ʻike pinepine ʻia ʻo K2 i nā meaʻai i loaʻa ka momona, ʻoi aku ka maikaʻi o ke komo ma mua o K1 ().
ʻO kēia no ka mea ʻo ka huaʻai K kahi wikamina hiki ke hoʻoheheʻe ʻia ka momona. ʻOi aku ka maikaʻi o ka lawe ʻia ʻana o nā wikamina momona momona ke ʻai ʻia me ka momona momona.
Hoʻohui ʻia, hiki i ke kaulahao ʻaoʻao lōʻihi o ka huaola K2 ke hoʻopuni i ke koko ma mua o K1. Ma kahi e noho ai ka wikamina K1 i ke koko no kekahi mau hola, hiki i kekahi ʻano o K2 ke waiho i loko o ke koko no nā lā ().
Manaʻo kekahi poʻe noiʻi ʻo ka lōʻihi o ka holo ʻana o ka huaora K2 e ʻae iā ia e hoʻohana maikaʻi ʻia i nā pūnaewele i loko o ke kino. Lawe mua ʻia ka Vitamin K1 i a hoʻohana ʻia e ke ake ().
He mea koʻikoʻi kēia mau ʻokoʻa i ka ʻokoʻa ʻana i nā hana ʻokoʻa ka wikamina K1 a me ka K2 pāʻani i ke kino. E ʻimi hou nā ʻāpana aʻe i kēia kumuhana.
Hōʻuluʻulu Manaʻo: ʻO nā ʻokoʻa i ka lawe ʻana a me ka lawe ʻana o ka lāʻau K1 a me K2 i loko o ke kino e alakaʻi i ka ʻokoʻa i kā lākou hopena i kou olakino.Nā pono olakino o ka Vitamin K1 a me K2
ʻO nā noiʻi e noiʻi ana i nā pono olakino o ka wikamina K i ʻōlelo ʻia e pōmaikaʻi ke kāpili ʻana i ke koko, ka olakino iwi a me ka olakino puʻuwai.
ʻO ka Vitamin K a me ka Clotting Koko
Pili kekahi mau proteins i ka hoʻopili ʻia ʻana o ke koko i ka lāʻau K e hoʻopau ai i kā lākou hana. Ke kani nei paha ke kāpili ʻana i ke koko me he mea maikaʻi ʻole lā, a i kekahi manawa ʻo ia nō. Akā me ka ʻole, hiki iā ʻoe ke kahe nui a hoʻopau i ka make ʻana mai kahi ʻeha iki.
Loaʻa i kekahi poʻe nā maʻi o ke kīpē koko a lawe i kahi lāʻau i kapa ʻia warfarin e pale aku i ke koko mai ka maʻalahi ʻana koke. Inā ʻoe e lawe i kēia lāʻau, pono ʻoe e mālama i kāu lawe ʻana i ka wikamina K ma muli o ka hopena o ka hopena i ke kāpili ʻana i ke koko.
ʻOiai ka hapanui o ka nānā i kēia wahi e nānā i nā kumuwaiwai o ka huaʻai K1, he mea nui nō paha e nānā i ka lawe ʻana o ka wikamina K2.
Ua hōʻike ʻia kahi noiʻi hoʻokahi lawelawe ʻana o ka natto i waiwai i ka wikamina K2 i hoʻololi ʻia i ke ana o ke kō ʻana o ke koko a ʻehā mau lā. ʻO kēia kahi hopena i ʻoi aku ka nui ma mua o nā meaʻai i kiʻekiʻe i ka lāʻau K1 ().
No laila, he manaʻo maikaʻi paha e nānā i nā meaʻai kiʻekiʻe i ka wikamina K1 a me ka huaʻai K2 inā ʻoe e pili ana i ka warfarin lāʻau lapaʻau koko.
ʻO Vitamin K a me ka Ola Ola
Manaʻo ka poʻe loea he nui i ka wikamina K i nā protein i koi ʻia no ka ulu ʻana o ka iwi a me ka hoʻomohala ʻana ().
Ua hoʻopili nā noiʻi nānā i nā pae haʻahaʻa o ka lāʻau K1 a me K2 me kahi kiʻekiʻe o ka haki o ka iwi, ʻoiai ʻaʻole maikaʻi kēia mau aʻo ʻana i ka hōʻike ʻana i ke kumu a me ka hopena e like me ka hoʻopaʻa ʻana i nā noiʻi ().
ʻO ka hapa nui o nā noiʻi ʻana e nānā ana i nā hopena o nā huaʻai K1 i ka nalo ʻana o ka iwi he mea ʻole ia a hōʻike iki ʻia ka pōmaikaʻi ().
Eia nō naʻe, ua hoʻopau ʻia kahi loiloi o nā noiʻi i kāohi ʻia i ka hoʻohui ʻia ʻana o ka huaʻai K2 ma ke ʻano he MK-4 e hoʻemi ana i ka makaʻi o nā iwi haʻi. Eia nō naʻe, mai kēia loiloi, ʻaʻole hōʻike ʻia kahi hopena o nā noiʻi nui hoʻomalu ʻia (,).
Ma ke ʻano holoʻokoʻa, ʻaʻole kūlike ʻole nā noiʻi i loaʻa, akā ʻo nā hōʻike i kēia manawa ua lawa ka hōʻoia no ka European Food Safety Authority e hoʻoholo ai e pili pono ka huaʻai K i ka mālama ʻana i ka olakino iwi maʻamau (15).
ʻOi aku ka maikaʻi o ka noiʻi ʻana i ka lāʻau kiʻekiʻe e noiʻi hou ai i nā hopena o nā huaola K1 a me K2 ma ke olakino iwi a hoʻoholo inā aia he ʻokoʻa maoli ma waena o nā mea ʻelua.
ʻO Vitamin K a me ke olakino puʻuwai
Ma waho o ke kāpili ʻana i ke koko a me ke olakino iwi, ʻo ka huaʻai K ka mea nui i ka pale ʻana i nā maʻi puʻuwai.
Hoʻopili ka Vitamin K i kahi protein e kōkua i ka pale ʻana i ka calcium mai ka waiho ʻana i loko o kāu mau aʻa. Hāʻawi kēia mau waihona kalima i ka ulu ʻana o ka pā, no laila ʻaʻole ia he mea kupanaha he wānana ikaika lākou i nā maʻi puʻuwai (,).
Ua hōʻike ʻia kekahi mau noiʻi ninaninau e ʻoi aku ka maikaʻi o ka huaʻai K2 ma mua o K1 ma ka hoʻēmi ʻana i kēia mau waihona calcium a hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai (,,).
Eia nō naʻe, ua hōʻike ʻia nā noiʻi i kāohi ʻia i ke kiʻekiʻena ʻoi aku ka maikaʻi o ka huaʻai K1 a me ka lāʻau K2 (kikoʻī ʻo MK-7) i nā ana like ʻole o ke olakino puʻuwai ().
Eia nō naʻe, pono i nā noi hou e hōʻoia i ka hoʻopili ʻana me ka huaʻai K maoli ke kumu o kēia mau hoʻomaikaʻi i ke olakino puʻuwai. Hoʻohui ʻia, pono e noiʻi hou e ʻike inā ʻoi aku ka maikaʻi o K2 no ke olakino puʻuwai ma mua o K1.
Hōʻuluʻulu Manaʻo: He mea nui ka Vitamin K1 a me K2 no ka hoʻopili ʻana i ke koko, ke olakino iwi a me ka olakino puʻuwai paha. Pono e noiʻi hou e wehewehe inā ʻoi aku ka maikaʻi o K2 ma mua o K1 i ka hana ʻana i kekahi o kēia mau hana.ʻO ka Vitamin K hemahema
ʻAʻohe laha ka hemahema o ka wikamina K i nā mākua olakino. Kū wale ia i ka poʻe me ka malnutrisi nui a i ʻole malabsorption, a i kekahi manawa i ka poʻe e lawe ana i ka lāʻau warfarin.
ʻO nā ʻōuli o ka hemahema e pili ana i ka kahe nui ʻana o ka toto e kū ʻole me ka maʻalahi, ʻoiai hiki i kēia mea ke kumu ʻia e nā mea ʻē aʻe a pono e loiloi ʻia e ke kauka.
ʻOiai ʻaʻole ʻoe e hemahema i ka wikamina K, hiki nō paha ʻoe ke lawa ʻole i ka wikamina K e kōkua ai i ka pale ʻana i nā maʻi puʻuwai a me nā maʻi iwi e like me ka osteoporosis.
No kēia kumu, he mea nui e loaʻa iā ʻoe ka nui kūpono o ka wikamina K e pono ai i kou kino.
Hōʻuluʻulu Manaʻo: ʻIke ʻia ka hemahema ʻo ka wikamina K e ke kahe nui ʻana o ke koko a ʻano laha ʻole i ka poʻe mākua. Eia nō naʻe, no ka mea ʻaʻohe ou hemahema ʻaʻole ia he kumu no ka lawa ʻana o ka lāʻau K no ke olakino maikaʻi loa.Pehea e lawa ai ka wikamina K
Hoʻokomo wale ʻia ka mea i koi ʻia no ka wikamina K ma ka lāʻau K1 wale nō a hoʻonoho ʻia ma 90 mcg / lā no nā wahine makua a me 120 mcg / lā no nā kāne makua ().
Hiki ke hoʻokō ʻia i kēia me ka hoʻohui ʻana i kahi kīʻaha o ka spinach i kahi omelet a i ʻole saladi, a i ʻole me ka hoʻohui ʻana i 1/2 kīʻaha o broccoli a i ʻole Brussels sprouts ma ke ʻaoʻao no ka ʻaina ahiahi
Eia kekahi, ʻo ka ʻai ʻana i kēia mau mea me kahi kumu momona e like me nā yolks egg a i ʻole ka aila ʻoliva e kōkua i kou kino e omo maikaʻi i ka lāʻau K.
ʻAʻohe ʻōlelo i kēia manawa no ka nui o ka lāʻau K2 āu e ʻai ai. ʻOi aku ka maikaʻi e hoʻāʻo e hoʻohui i nā ʻano huaʻai K2-waiwai i loko o kāu papaʻai.
Ma lalo iho nei kekahi mau ʻōlelo aʻoaʻo pehea e hana ai i kēia.
- E hoʻāʻo natto: ʻO Natto kahi meaʻai i hū ʻoi loa i ka lāʻau K2. ʻAʻole makemake kekahi poʻe i ka ʻono, akā inā hiki iā ʻoe ke ʻōpū, e piʻi ka nui o kāu K2.
- E ʻai hou i nā hua: ʻO nā hua manu kahi kumu maikaʻi o ka huaʻai K2 i hiki ke hoʻohui maʻalahi ʻia i kāu ʻaina kakahiaka i kēlā me kēia lā.
- E ʻai i kekahi mau paʻi waiū. ʻO nā cheeses i hū ʻia, e like me Jarlsberg, Edam, Gouda, cheddar a me ka waiū polū, nā wikamina K2 i hana ʻia e nā bacteria i hoʻohana ʻia i kā lākou hana ʻana.
- Pau ka moa ʻeleʻele: ʻO ka ʻiʻo ʻeleʻele o ka moa, e like me ka ʻūhā a me ka ʻūhā, loaʻa ka nui o ka nui o ka huaola K2 a ʻoi aku ka maikaʻi o ke komo ma mua o ka K2 i loaʻa i nā umauma moa.
Loaʻa nā huaora K1 a me nā huaola K2 i ka palapala hoʻopihapiha a hoʻopau pinepine ʻia i nā kaona nui. ʻOiai ʻaʻohe ʻike ʻona, ʻike ʻia kahi noiʻi hou ma mua o ka hiki ke hāʻawi ʻia i nā ʻōlelo kikoʻī no nā mea hoʻopihapiha.
Hōʻuluʻulu Manaʻo: ʻOi aku ka maikaʻi e hoʻopili i nā ʻano meaʻai like ʻole o nā huaola K1 a me K2 i kāu papaʻai e loaʻa ai nā pono olakino a kēia mau huaora e hāʻawi ai.Ka Laina Lalo
ʻO ka Vitamin K1 ka mea i ʻike nui ʻia i nā lau lau ʻōmaʻomaʻo, ʻoiai ʻo K2 ka mea nui i nā meaʻai i hū ʻia a me kekahi mau huahana holoholona.
Hiki ke ʻoluʻolu maikaʻi ʻia ka wikamina K2 e ke kino a noho kekahi mau ʻano i ke koko ma mua o ka lāʻau K1. Hoʻokumu paha kēia mau mea ʻelua i nā hopena like ʻole o K1 a me K2 i kou olakino.
He mea nui paha ka wikamina K i ke kāpili ʻana i ke koko a me ka paipai ʻana i ke olakino puʻuwai a me ka iwi maikaʻi. Hōʻike kekahi mau noiʻi e ʻoi aku paha ʻo K2 ma mua o K1 i kekahi o kēia mau hana, akā pono ʻia kahi noiʻi hou e hōʻoia ai i kēia.
No ke olakino maikaʻi loa, e kia i ka hoʻonui ʻana i nā kumuwaiwai o nā huaora K1 a me K2. E hoʻāʻo e hoʻokomo i hoʻokahi lau ʻōmaʻomaʻo i kēlā me kēia lā a hoʻohui i nā meaʻai i hū ʻia a me nā huahana holoholona waiwai K2 i kāu papaʻai.
HoʻOmaopopo Mākou IāʻOe EʻIke
Maʻi maʻi