Melemo ea Phofo ea Tlhaho ea Vithamine K2: Tataiso e Feletseng

Khaolo ea 2: Tšusumetso ea Vithamine K2 ho Bophelo bo Botle ba Marapo

2.1 Vithamine K2 le Taolo ea Calcium

E 'ngoe ea likarolo tsa bohlokoa tsa Vithamine K2 bophelong ba masapo ke taolo ea eona ea khalsiamo.Vithamine K2 e kenya tšebetsong matrix Gla protein (MGP), e thusang ho thibela k'halsiamo e kotsi ka har'a lisele tse bonolo, joalo ka methapo ea mali ha e ntse e khothalletsa ho kenngoa ha eona masapong.Ka ho etsa bonnete ba tšebeliso e nepahetseng ea khalsiamo, Vithamine K2 e bapala karolo ea bohlokoa ho boloka ho teteana ha masapo le ho thibela ho lla ha methapo ea mali.

2.2 Vithamine K2 le Thibelo ea Osteoporosis

Osteoporosis ke boemo bo khetholloang ke ho fokola le ho fokola ha masapo, ho lebisang kotsing e eketsehileng ea ho robeha.Vithamine K2 e bontšitsoe hore e molemo ka ho khetheha ho thibela ho fokola ha masapo le ho boloka masapo a matla, a phetseng hantle.E thusa ho hlohlelletsa tlhahiso ea osteocalcin, protheine ea bohlokoa bakeng sa mineralization e nepahetseng ea masapo.Maemo a lekaneng a Vithamine K2 e thusa ho matlafatsa masapo, ho fokotsa kotsi ea ho robeha le ho tšehetsa bophelo bo botle ba masapo.

Liphuputso tse ngata li bontšitse liphello tse ntle tsa Vitamin K2 ho bophelo bo botle ba masapo.Tlhahlobo e hlophisitsoeng ea 2019 le tlhahlobo ea meta e fumane hore tlatsetso ea Vitamin K2 e fokolitse haholo kotsi ea ho robeha ho basali ba postmenopausal ba nang le lefu la ho fokola ha masapo.Phuputso e 'ngoe e entsoeng Japane e bontšitse hore ho ja lijo tse ngata tsa Vitamin K2 ho ne ho amahanngoa le kotsi e fokotsehileng ea ho robeha ha letheka ho basali ba hōlileng.

2.3 Vithamine K2 le Bophelo bo Botle ba Meno

Ntle le tšusumetso ea eona ho bophelo bo botle ba masapo, Vithamine K2 e boetse e phetha karolo ea bohlokoa bophelong ba meno.Joalo ka merafong ea masapo, Vithamine K2 e kenya tšebetsong osteocalcin, e seng ea bohlokoa feela bakeng sa ho theoa ha masapo empa hape le bakeng sa mineralization ea leino.Khaello ea vithamine K2 e ka lebisa ho nts'etsopele ea meno e fokolang, ho fokola ha enamel, le kotsi e eketsehileng ea ho ba le masoba a meno.

Liphuputso li bontšitse hore batho ba nang le litekanyetso tse phahameng tsa Vitamin K2 lijong tsa bona kapa ka ho tlatsetsa ba na le liphello tse molemo tsa bophelo ba meno.Phuputso e entsoeng Japane e fumane kamano pakeng tsa ho ja lijo tse phahameng tsa Vitamin K2 le kotsi e fokotsehileng ea meno a meno.Phuputso e 'ngoe e bontšitse hore batho ba noang haholo Vitamin K2 ba na le sekhahla se tlase sa lefu la periodontal, boemo bo amang lisele tse potolohileng meno.

Ka kakaretso, Vithamine K2 e bapala karolo ea bohlokoa bophelong bo botle ba masapo ka ho laola metabolism ea calcium le ho khothalletsa ho ntlafala ha masapo.E boetse e kenya letsoho ho bophelo bo botle ba meno ka ho netefatsa tsoelo-pele e nepahetseng ea meno le matla a enamel.Ho kenyelletsa motsoako oa tlhaho oa Vitamin K2 oa phofshoana lijong tse nang le phepo e nepahetseng ho ka thusa ho fana ka ts'ehetso e hlokahalang bakeng sa ho boloka masapo a matla le a phetseng hantle, ho fokotsa kotsi ea lefu la masapo, le ho khothalletsa bophelo bo botle ba meno.

Khaolo ea 3: Vithamine K2 bakeng sa Bophelo bo Botle ba Pelo

3.1 Vithamine K2 le Arterial Calcification

Arterial calcification, eo hape e tsejoang e le atherosclerosis, ke boemo bo khetholloang ka ho bokellana ha calcium deposits maboteng a arterial, e lebisang ho ho fokotseha le ho thatafala ha methapo ea mali.Ts'ebetso ena e ka eketsa kotsi ea liketsahalo tsa pelo le methapo, joalo ka lefu la pelo le stroke.

Vithamine K2 e fumanoe e bapala karolo ea bohlokoa ho thibela ho ata ha arterial.E kenya tšebetsong matrix Gla protein (MGP), e sebetsang ho thibela tšebetso ea calcification ka ho thibela ho beoa ha calcium maboteng a arterial.MGP e etsa bonnete ba hore khalsiamo e sebelisoa hantle, e lebisa ho masapo le ho thibela ho bokellana ha eona methapong.

Liphuputso tsa bongaka li bontšitse phello e kholo ea Vitamin K2 ho bophelo bo botle ba methapo.Phuputso e phatlalalitsoeng ho Journal of Nutrition e bontšitse hore tšebeliso e eketsehileng ea Vitamin K2 e ne e amahanngoa le kotsi e tlaase ea ho baloa ha methapo ea pelo.Phuputso e 'ngoe e phatlalalitsoeng koranteng ea Atherosclerosis e fumane hore tlatsetso ea Vithamine K2 e fokolitse ho satalla ha methapo le ho ntlafala ha methapo ea mali ho basali ba postmenopausal ba nang le boima bo phahameng ba arterial.

3.2 Vithamine K2 le Mafu a pelo

Mafu a pelo, ho kopanyelletsa le lefu la pelo le stroke, e ntse e le lisosa tse ka sehloohong tsa lefu lefatšeng ka bophara.Vithamine K2 e bontšitse tšepiso ea ho fokotsa kotsi ea mafu a pelo le ho ntlafatsa bophelo bo botle ba pelo ka kakaretso.

Liphuputso tse 'maloa li bontšitse melemo e ka bang teng ea Vitamin K2 ho thibela mafu a pelo.Phuputso e phatlalalitsoeng koranteng ea Thrombosis and Haemostasis e fumane hore batho ba nang le litekanyetso tse phahameng tsa Vitamin K2 ba na le kotsi e fokotsehileng ea lefu la lefu la pelo.Ho feta moo, tlhahlobo e hlophisitsoeng le tlhahlobo ea meta e phatlalalitsoeng koranteng ea Nutrition, Metabolism, and Cardiovascular Diseases e bontšitse hore ho noa haholo ha Vithamine K2 ho amana le kotsi e tlase ea liketsahalo tsa pelo.

Mekhoa e ka morao ea phello e ntle ea Vithamine K2 ho bophelo bo botle ba pelo le methapo ha e utloisisoe ka botlalo, empa ho lumeloa hore e amana le karolo ea eona ea ho thibela ho ata ha methapo le ho fokotsa ho ruruha.Ka ho ntlafatsa ts'ebetso ea methapo e phetseng hantle, Vithamine K2 e ka thusa ho fokotsa kotsi ea atherosclerosis, ho thehoa ha leqeba la mali, le mathata a mang a pelo.

3.3 Vithamine K2 le Taolo ea Khatello ea Mali

Ho boloka khatello e phahameng ea mali ho bohlokoa bakeng sa bophelo bo botle ba pelo.Khatello e phahameng ea mali, kapa khatello e phahameng ea mali, e baka khatello e eketsehileng pelong ’me e eketsa kotsi ea mafu a pelo le methapo.Vithamine K2 e 'nile ea etsoa tlhahiso ea ho bapala karolo ea ho laola khatello ea mali.

Lipatlisiso li bontšitse kamano e ka bang teng lipakeng tsa maemo a Vitamin K2 le taolo ea khatello ea mali.Phuputso e phatlalalitsoeng ho American Journal of Hypertension e fumane hore batho ba nang le lijo tse phahameng tsa Vitamin K2 ba na le kotsi e fokolang haholo ea khatello ea mali.Phuputso e 'ngoe e hatisitsoeng ho Journal of Nutrition e hlokometse kamano pakeng tsa maemo a phahameng a Vitamin K2 le khatello e tlaase ea mali ho basali ba postmenopausal.

Mekhoa e nepahetseng eo Vitamin K2 e susumetsang khatello ea mali ka eona ha e e-so utloisisoe ka botlalo.Leha ho le joalo, ho lumeloa hore bokhoni ba Vitamin K2 ba ho thibela methapo ea mali le ho khothalletsa bophelo bo botle ba methapo e ka tlatsetsa ho laola khatello ea mali.

Qetellong, Vithamine K2 e bapala karolo ea bohlokoa bophelong ba pelo.E thusa ho thibela arterial calcification, e ka lebisang ho mafu a pelo.Liphuputso li boetse li bontšitse hore Vithamine K2 e ka fokotsa kotsi ea khatello ea mali le ho khothalletsa maemo a bophelo bo botle ba khatello ea mali.Ho kenyelletsa motsoako oa tlhaho oa Vithamine K2 e le karolo ea bophelo bo botle ba pelo e ka fana ka melemo e mengata bakeng sa bophelo bo botle ba pelo.

Khaolo ea 4: Vithamine K2 le Bophelo bo Botle ba Boko

4.1 Vithamine K2 le Mosebetsi oa Kelello

Mosebetsi oa kelello o kenyelletsa mekhoa e fapaneng ea kelello e kang mohopolo, tlhokomelo, ho ithuta le ho rarolla mathata.Ho boloka ts'ebetso e nepahetseng ea kelello ho bohlokoa bakeng sa bophelo bo botle ba boko, 'me Vitamin K2 e fumanoe e phetha karolo ea ho tšehetsa ts'ebetso ea kelello.

Lipatlisiso li fana ka maikutlo a hore Vithamine K2 e ka susumetsa ts'ebetso ea kelello ka ho kenya letsoho ha eona ho kopanngoeng ha sphingolipids, mofuta oa lipid o fumanoang maemong a phahameng a lisele tsa boko.Li-sphingolipids li bohlokoa bakeng sa nts'etsopele le ts'ebetso e tloaelehileng ea boko.Vithamine K2 e kenya letsoho ts'ebetsong ea li-enzyme tse ikarabellang bakeng sa tlhahiso ea sphingolipids, e leng eona e tšehetsang botšepehi ba sebopeho le ts'ebetso e nepahetseng ea lisele tsa boko.

Liphuputso tse 'maloa li hlahlobile kamano pakeng tsa Vithamine K2 le ts'ebetso ea kelello.Phuputso e phatlalalitsoeng koranteng ea Nutrients e fumane hore ho ja Vitamin K2 e phahameng ho amahanngoa le ts'ebetso e ntle ea kelello ho batho ba baholo.Phuputso e 'ngoe e phatlalalitsoeng ho Archives of Gerontology and Geriatrics e hlokometse hore maemo a phahameng a Vitamin K2 a ne a amahanngoa le mohopolo o betere oa mantsoe ho batho ba baholo ba phetseng hantle.

Le hoja lipatlisiso tse eketsehileng li hlokahala ho utloisisa ka botlalo kamano pakeng tsa Vithamine K2 le ts'ebetso ea kelello, liphuputso tsena li fana ka maikutlo a hore ho boloka litekanyetso tse lekaneng tsa Vithamine K2 ka ho tlatsetsa kapa ho ja lijo tse leka-lekaneng ho ka tšehetsa bophelo bo botle ba kelello, haholo-holo ho batho ba tsofetseng.

4.2 Vithamine K2 le Mafu a Neurodegenerative

Maloetse a Neurodegenerative a bolela sehlopha sa maemo a khetholloang ke ho senyeha ho tsoelang pele le ho lahleheloa ke li-neurone bokong.Mafu a tloaelehileng a amanang le neurodegenerative a kenyelletsa lefu la Alzheimer, lefu la Parkinson le multiple sclerosis.Lipatlisiso li bontšitse hore Vithamine K2 e ka fana ka melemo thibelong le taolong ea maemo ana.

Lefu la Alzheimer, mofuta o atileng haholo oa 'dementia', le khetholloa ka ho bokellana ha li-amyloid plaques le neurofibrillary tangles bokong.Vithamine K2 e fumanoe e phetha karolo ea ho thibela ho thehoa le ho bokella liprotheine tsena tsa pathological.Phuputso e phatlalalitsoeng koranteng ea Nutrients e fumane hore ho ja Vithamine K2 e phahameng ho amahanngoa le kotsi e fokotsehileng ea ho tšoaroa ke lefu la Alzheimer.

Lefu la Parkinson ke lefu la methapo e tsoelang pele le amang motsamao 'me le amahanngoa le ho lahleheloa ke li-neuron tse hlahisang dopamine bokong.Vithamine K2 e bontšitse bokhoni ba ho sireletsa khahlanong le lefu la dopaminergic cell le ho fokotsa kotsi ea ho tšoaroa ke lefu la Parkinson.Phuputso e phatlalalitsoeng koranteng ea Parkinsonism & Related Disorders e fumane hore batho ba nang le lijo tse phahameng tsa Vitamin K2 ba na le kotsi e fokolang haholo ea lefu la Parkinson.

Multiple sclerosis (MS) ke lefu la autoimmune le khetholloang ke ho ruruha le tšenyo tsamaisong ea methapo e bohareng.Vithamine K2 e bontšitse thepa e khahlanong le ho ruruha, e ka bang molemo ho laola matšoao a MS.Phuputso e phatlalalitsoeng koranteng ea Multiple Sclerosis and Related Disorders e bontšitse hore tlatsetso ea Vitamin K2 e ka thusa ho fokotsa ts'ebetso ea mafu le ho ntlafatsa boleng ba bophelo ho batho ba nang le MS.

Leha lipatlisiso sebakeng sena li ntse li tšepisa, ho bohlokoa ho hlokomela hore Vithamine K2 ha se pheko bakeng sa mafu a neurodegenerative.Leha ho le joalo, e ka 'na ea e-ba le karolo ea ho tšehetsa bophelo bo botle ba boko, ho fokotsa kotsi ea tsoelo-pele ea mafu, le ho ntlafatsa liphello ho batho ba anngoeng ke maemo ana.

Ka bokhutšoanyane, Vithamine K2 e ka bapala karolo e molemo mosebetsing oa kelello, ho tšehetsa bophelo bo botle ba boko, le ho fokotsa kotsi ea mafu a neurodegenerative a kang lefu la Alzheimer's, Parkinson's disease le multiple sclerosis.Leha ho le joalo, lipatlisiso tse ling lia hlokahala ho utloisisa ka botlalo mekhoa e amehang le ts'ebeliso e ka bang teng ea kalafo ea Vithamine K2 bophelong ba boko.

Khaolo ea 5: Vithamine K2 bakeng sa Bophelo bo Botle ba Meno

5.1 Vithamine K2 le ho bola ha Leino

Ho bola ha leino, ho tsejoang hape ka hore ke caries kapa li-cavities, ke bothata bo tloaelehileng ba meno bo bakoang ke ho robeha ha enamel ea leino ke li-acid tse hlahisoang ke baktheria molomong.Vithamine K2 e amohetsoe ka karolo ea eona e ka bang teng ho ts'ehetsa bophelo bo botle ba meno le ho thibela ho bola ha meno.

Liphuputso tse 'maloa li fana ka maikutlo a hore Vithamine K2 e ka thusa ho matlafatsa enamel ea leino le ho thibela likheo.Mokhoa o mong oo Vitamin K2 e ka sebelisang melemo ea meno ka ona ke ka ho ntlafatsa ts'ebetso ea osteocalcin, protheine e hlokahalang bakeng sa metabolism ea calcium.Osteocalcin e khothalletsa ho tsosolosoa ha meno, e thusa ho lokisa le ho matlafatsa enamel ea leino.

Lipatlisiso tse hatisitsoeng ho Journal of Dental Research li bontšitse hore maemo a eketsehileng a osteocalcin, a susumetsoang ke Vitamin K2, a amahanngoa le ho fokotseha ha kotsi ea caries ea meno.Phuputso e 'ngoe e hatisitsoeng ho Journal of Periodontology e fumane hore maemo a phahameng a Vitamin K2 a amahanngoa le ho fokotseha ha sekhahla sa ho bola ha meno ho bana.

Ho feta moo, karolo ea Vitamin K2 ho holiseng masapo a phetseng hantle e ka tšehetsa bophelo ba meno ka tsela e sa tobang.Mehlahare e matla e bohlokoa bakeng sa ho tšoara meno sebakeng le ho boloka bophelo bo botle ba molomo ka kakaretso.

5.2 Vithamine K2 le Bophelo bo Botle ba Marinini

Bophelo bo botle ba meno ke karolo ea bohlokoa ea bophelo bo botle ba meno.Bophelo bo bobe ba marinini bo ka baka mathata a fapaneng, ho kenyelletsa lefu la marenene (gingivitis le periodontitis) le ho tsoa leino.Vithamine K2 e 'nile ea etsoa lipatlisiso bakeng sa melemo ea eona e ka bang teng molemong oa ho ntlafatsa bophelo bo botle ba marenene.

Lipatlisiso li fana ka maikutlo a hore Vithamine K2 e ka ba le thepa e thibelang ho ruruha e ka thusang ho thibela kapa ho fokotsa ho ruruha ha marinini.Ho ruruha ha marenene ke tšobotsi e tloaelehileng ea lefu la marenene 'me ho ka baka mathata a sa tšoaneng a bophelo bo botle ba molomo.Litlamorao tse khahlanong le ho ruruha tsa Vitamin K2 li ka thusa ho sireletsa khahlanong le lefu la marenene ka ho fokotsa ho ruruha le ho tšehetsa bophelo bo botle ba lisele tsa marenene.

Phuputso e phatlalalitsoeng ho Journal of Periodontology e fumane hore batho ba nang le litekanyetso tse phahameng tsa Vitamin K2 ba ne ba e-na le sekhahla se tlaase sa periodontitis, mofuta o matla oa lefu la marenene.Phuputso e 'ngoe e phatlalalitsoeng ho Journal of Dental Research e bontšitse hore osteocalcin, e susumelitsoeng ke Vithamine K2, e bapala karolo ea ho laola karabelo ea ho ruruha marenini, e fana ka maikutlo a tšireletso e ka bang teng khahlanong le lefu la marenene.

Ke habohlokoa ho hlokomela hore le hoja Vithamine K2 e bontša melemo e ka bang teng bakeng sa bophelo bo botle ba meno, ho boloka mekhoa e metle ea bohloeki ba molomo, joalo ka ho hlatsoa kamehla, ho hlatsoa meno le ho hlahloba meno ka tloaelo, e ntse e le motheo oa ho thibela ho bola ha meno le lefu la marenene.

Qetellong, Vitamin K2 e na le melemo e ka bang teng bakeng sa bophelo bo botle ba meno.E ka thusa ho thibela ho bola ha leino ka ho matlafatsa enamel ea leino le ho khothalletsa ho tsosolosoa ha meno.Lintho tsa vithamine K2 tse thibelang ho ruruha li ka boela tsa tšehetsa bophelo bo botle ba marinini ka ho fokotsa ho ruruha le ho sireletsa khahlanong le lefu la marenene.Ho kenyelletsa motsoako oa tlhaho oa Vithamine K2 ka mokhoa oa tlhokomelo ea meno, hammoho le mekhoa e nepahetseng ea bohloeki ba molomo, ho ka tlatsetsa bophelong bo botle ba meno.

Khaolo ea 6: Vithamine K2 le Thibelo ea Kankere

6.1 Vithamine K2 le Kankere ea Matsoele

Kankere ea matsoele ke bothata bo boholo ba bophelo bo amang basali ba limilione lefatšeng ka bophara.Liphuputso li entsoe ho hlahloba karolo e ka bang teng ea Vitamin K2 thibelong le kalafong ea mofetše oa matsoele.

Lipatlisiso li fana ka maikutlo a hore Vithamine K2 e ka ba le thepa e thibelang mofetše e ka thusang ho fokotsa kotsi ea ho tšoaroa ke mofetše oa matsoele.Tsela e 'ngoe eo Vithamine K2 e ka sebelisang litlamorao tsa eona tsa ts'ireletso ke ka bokhoni ba eona ba ho laola kholo ea lisele le phapang.Vithamine K2 e kenya tšebetsong liprotheine tse tsejoang e le matrix GLA proteins (MGP), tse bapalang karolo ho thibela kholo ea lisele tsa mofetše.

Phuputso e phatlalalitsoeng ho Journal of Nutritional Biochemistry e fumane hore ho noa haholo ha Vithamine K2 ho ne ho amahanngoa le kotsi e fokolang ea ho tšoaroa ke kankere ea matsoele ea postmenopausal.Phuputso e 'ngoe e phatlalalitsoeng ho American Journal of Clinical Nutrition e bontšitse hore basali ba nang le litekanyetso tse phahameng tsa Vitamin K2 lijong tsa bona ba na le kotsi e fokotsehileng ea ho tšoaroa ke mofetše oa matsoele oa pele.

Ho feta moo, Vitamin K2 e bonts'itse bokhoni ba ho ntlafatsa ts'ebetso ea chemotherapy le kalafo ea radiation kalafong ea mofetše oa matsoele.Phuputso e phatlalalitsoeng koranteng ea Oncotarget e fumane hore ho kopanya Vitamin K2 le liphekolo tse tloaelehileng tsa mofetše oa matsoele ho ntlafalitse liphetho tsa kalafo le ho fokotsa kotsi ea ho khutla hape.

Leha lipatlisiso tse ling li hlokahala ho theha mekhoa e ikhethileng le litekanyetso tse nepahetseng tsa Vitamin K2 bakeng sa thibelo le kalafo ea mofetše oa matsoele, melemo ea eona e ka bang teng e etsa hore e be sebaka se ts'episang sa boithuto.

6.2 Vithamine K2 le Kankere ea tšoelesa ea senya

Kankere ea tšoelesa ea senya ke e 'ngoe ea mefuta e atileng haholo ea kankere ho banna.Bopaki bo hlahang bo fana ka maikutlo a hore Vithamine K2 e ka bapala karolo ea thibelo le taolong ea mofetše oa tšoelesa ea senya.

Vithamine K2 e bonts'a thepa e itseng e thibelang mofetše e ka bang molemo ho fokotsa kotsi ea nts'etsopele ea mofetše oa senya.Phuputso e 'ngoe e hatisitsoeng ho European Journal of Epidemiology e fumane hore ho ja vithamine K2 e phahameng ho amahanngoa le kotsi e fokolang ea ho tšoaroa ke kankere ea tšoelesa ea senya.

Ho feta moo, Vitamin K2 e 'nile ea batlisisoa ka bokhoni ba eona ba ho thibela kholo le ho ata ha lisele tsa mofetše oa senya.Phuputso e phatlalalitsoeng ho Journal of Cancer Prevention Research e bonts'itse hore Vithamine K2 e hatelletse kholo ea lisele tsa mofetše oa tšoelesa ea senya le ho susumetsa apoptosis, mokhoa o hlophisitsoeng oa lefu la lisele o thusang ho felisa lisele tse sa tloaelehang kapa tse senyehileng.

Ntle le litlamorao tsa eona tse khahlanong le mofetše, Vitamin K2 e ithutoe ka bokhoni ba eona ba ho ntlafatsa ts'ebetso ea kalafo e tloaelehileng ea mofetše oa senya.Phuputso e phatlalalitsoeng ho Journal of Cancer Science and Therapy e bontšitse hore ho kopanya Vitamin K2 le kalafo ea radiation ho hlahisitse litholoana tse ntle ho bakuli ba nang le mofetše oa senya.

Le hoja lipatlisiso tse ling li hlokahala ho utloisisa ka botlalo mekhoa le ts'ebeliso e nepahetseng ea Vithamine K2 ho thibela le ho phekola mofetše oa tšoelesa ea senya, liphuputso tsena tsa pele li fana ka temohisiso e tšepisang mabapi le karolo e ka bang teng ea Vitamin K2 ho ts'ehetsa bophelo bo botle ba tšoelesa ea senya.

Qetellong, Vitamin K2 e ka bapala karolo ea bohlokoa ho thibela le ho laola mofetše oa matsoele le oa tšoelesa ea senya.Thepa ea eona e khahlanong le mofetše le bokhoni ba ho ntlafatsa kalafo e tloaelehileng ea mofets'e e e etsa sebaka sa bohlokoa sa lipatlisiso.Leha ho le joalo, ho bohlokoa ho buisana le setsebi sa tlhokomelo ea bophelo pele u kenyelletsa li-supplement tsa Vitamin K2 molemong oa thibelo kapa kalafo ea mofetše.

Khaolo ea 7: Liphello tsa Synergistic tsa Vithamine D le Calcium

7.1 Ho Utloisisa Kamano ea Vithamine K2 le Vithamine D

Vithamine K2 le Vithamine D ke limatlafatsi tse peli tsa bohlokoa tse sebetsang hammoho ho khothaletsa bophelo bo botle ba masapo le pelo.Ho utloisisa kamano pakeng tsa livithamine tsena ke habohlokoa bakeng sa ho eketsa melemo ea bona.

Vithamine D e bapala karolo ea bohlokoa ho monyeng le ho sebelisoa ha calcium 'meleng.E thusa ho eketsa ho monya ha k'halsiamo ka maleng 'me e khothalletsa ho kenngoa ha eona ka har'a lisele tsa masapo.Leha ho le joalo, ntle le litekanyetso tse lekaneng tsa Vithamine K2, k'halsiamo e monngoang ke Vithamine D e ka bokella methapong le liseleng tse bonolo, tse lebisang ho calcification le ho eketsa kotsi ea mathata a pelo le methapo.

Ka lehlakoreng le leng, vithamine K2 e na le boikarabelo ba ho kenya liprotheine tse laolang metabolism ea calcium 'meleng.E 'ngoe ea liprotheine tse joalo ke protheine ea matrix GLA (MGP), e thusang ho thibela ho kenngoa ha calcium ka har'a methapo le lisele tse bonolo.Vithamine K2 e kenya tšebetsong MGP mme e netefatsa hore khalsiamo e lebisitsoe ho lisele tsa masapo, moo e hlokahalang bakeng sa ho boloka matla a masapo le ho teteana ha masapo.

7.2 Ntlafatso ea Liphello tsa Calcium ka Vithamine K2

Calcium e bohlokoa bakeng sa ho haha ​​le ho boloka masapo le meno a le matla, empa katleho ea eona e itšetlehile haholo ka boteng ba Vithamine K2.Vithamine K2 e kenya tšebetsong liprotheine tse khothalletsang bophelo bo botle ba masapo, ho netefatsa hore khalsiamo e kenngoa hantle ka har'a matrix a masapo.

Ho feta moo, Vitamin K2 e thusa ho thibela khalsiamo hore e se ke ea kenngoa libakeng tse fosahetseng, joalo ka methapo ea mali le lisele tse bonolo.Sena se thibela ho thehoa ha li-plaque tsa arterial le ho ntlafatsa bophelo bo botle ba pelo.

Lipatlisiso li bontšitse hore motsoako oa Vithamine K2 le Vithamine D e sebetsa ka ho khetheha ho fokotsa kotsi ea ho robeha le ho ntlafatsa bophelo ba masapo.Phuputso e phatlalalitsoeng ho Journal of Bone le Mineral Research e fumane hore basali ba postmenopausal ba fumaneng motsoako oa Vitamin K2 le Vitamin D supplementation ba ile ba e-ba le keketseho e kholo ea masapo a masapo ha ba bapisoa le ba fumaneng Vitamin D feela.

Ho feta moo, liphuputso li bontšitse hore Vitamin K2 e ka ’na ea phetha karolo ea ho fokotsa kotsi ea ho ba le lefu la ho fokola ha masapo, e leng boemo bo khetholloang ke masapo a fokolang le a robehang habonolo.Ka ho netefatsa tšebeliso e nepahetseng ea khalsiamo le ho thibela calcium buildup ka methapo ea mali, Vitamin K2 e tšehetsa bophelo bo botle ba masapo le ho fokotsa kotsi ea ho robeha.

Ke habohlokoa ho hlokomela hore le hoja Vithamine K2 e le ea bohlokoa bakeng sa ho boloka calcium metabolism e nepahetseng, ho bohlokoa hape ho boloka litekanyetso tse lekaneng tsa Vithamine D. Li-vithamine ka bobeli li sebetsa ka mokhoa o ts'oanang ho matlafatsa khalsiamo ho monya, ho sebelisoa le ho ajoa 'meleng.

Qetellong, kamano pakeng tsa Vithamine K2, Vithamine D, le calcium e bohlokoa bakeng sa ho khothaletsa bophelo bo botle ba masapo le pelo.Vithamine K2 e etsa bonnete ba hore khalsiamo e sebelisoa ka nepo 'me e lebisitsoe ho lisele tsa masapo ha e ntse e thibela ho bokellana ha k'halsiamo methapong ea methapo.Ka ho utloisisa le ho sebelisa litlamorao tsa limatlafatsi tsena, batho ka bomong ba ka ntlafatsa melemo ea tlatsetso ea calcium le ho ts'ehetsa bophelo bo botle le bophelo bo botle ka kakaretso.

Khaolo ea 8: Ho Khetha Tlatsetso e Nepahetseng ea Vithamine K2

8.1 Tlhaho vs. Synthetic Vithamine K2

Ha ho nahanoa ka li-supplement tsa vithamine K2, e 'ngoe ea lintlha tse ka sehloohong tse lokelang ho nahanoa ke ho khetha mofuta oa tlhaho kapa oa maiketsetso oa vithamine.Leha mefuta ka bobeli e ka fana ka vithamine K2 ea bohlokoa, ho na le liphapang tse lokelang ho elelloa.

Vithamine K2 ea tlhaho e tsoa mehloling ea lijo, hangata ho tsoa lijong tse lomositsoeng joalo ka natto, sejo sa setso sa soya sa Majapane.E na le mofuta oa bioavailable ka ho fetisisa oa vithamine K2, o tsejoang e le menaquinone-7 (MK-7).Ho lumeloa hore vithamine ea K2 ea tlhaho e na le nako e telele ea halofo ea bophelo 'meleng ha e bapisoa le foromo ea maiketsetso, e lumellang melemo e tsitsitseng le e tsitsitseng.

Ka lehlakoreng le leng, vithamine K2 ea maiketsetso e hlahisoa ka lab ka lik'hemik'hale.Sebopeho se tloaelehileng sa maiketsetso ke menaquinone-4 (MK-4), e nkiloeng ho motsoako o fumanoang limela.Le hoja vithamine K2 ea maiketsetso e ntse e ka fana ka melemo e itseng, ka kakaretso e nkoa e sa sebetse hantle ebile e le bioavailable ho feta mofuta oa tlhaho.

Ke habohlokoa ho hlokomela hore liphuputso li tsepamisitse maikutlo haholo ho mofuta oa tlhaho oa vithamine K2, haholo-holo MK-7.Liphuputso tsena li bontšitse liphello tsa eona tse ntle ho bophelo bo botle ba masapo le pelo.Ka lebaka leo, litsebi tse ngata tsa bophelo bo botle li khothalletsa ho khetha lisebelisoa tsa tlhaho tsa vithamine K2 neng kapa neng ha ho khoneha.

8.2 Lintlha Tseo U Lokelang ho li Nahana Ha U Reka Vithamine K2

Ha u khetha tlatsetso ea vithamine K2, ho na le lintlha tse 'maloa tse lokelang ho nahanoa ho netefatsa hore u etsa khetho e nepahetseng:

Foromo le Tekanyetso: Litlatsetso tsa Vitamin K2 li fumaneha ka mefuta e fapaneng, ho kenyeletsoa li-capsules, matlapa, lino le phofo.Nahana ka khetho ea hau le boiketlo ba tšebeliso.Ho phaella moo, ela hloko litaelo tsa potency le litekanyetso ho finyella litlhoko tsa hau tse khethehileng.

Mohloli le Bohloeki: Batla li-supplement tse tsoang mehloling ea tlhaho, haholo-holo tse entsoeng ka lijo tse lomositsoeng.Netefatsa hore sehlahisoa ha se na litšila, li-additives le li-filler.Liteko kapa litifikeiti tsa motho oa boraro li ka fana ka netefatso ea boleng.

Bioavailability: Khetha li-supplement tse nang le mofuta oa bioactive oa vithamine K2, MK-7.Foromo ena e bontšitsoe hore e na le bioavailability e kholoanyane le nako e telele ea halofo ea bophelo 'meleng, e leng ho eketsang katleho ea eona.

Mekhoa ea Tlhahiso: Batlisisa botumo ba moetsi le mehato ea taolo ea boleng.Khetha mefuta e latelang mekhoa e metle ea tlhahiso (GMP) 'me u be le rekoto e ntle ea ho hlahisa lisebelisoa tsa boleng bo holimo.

Metsoako e Eketsehileng: Lisebelisoa tse ling tsa vithamine K2 li ka kenyelletsa lisebelisoa tse ling ho matlafatsa ho monya kapa ho fana ka melemo ea synergistic.Nahana ka lintho life kapa life tse ka 'nang tsa e-ba le lintho tse ka hananang le lintho tse ling tse ka bang teng ho metsoako ena, 'me u hlahlobe hore na e hloka eng bakeng sa lipakane tsa hau tsa bophelo bo botle.

Maikutlo a Basebelisi le Litlhahiso: Bala maikutlo 'me u batle likhothaletso ho tsoa mehloling e tšepahalang kapa litsebi tsa tlhokomelo ea bophelo.Sena se ka fana ka temohisiso mabapi le katleho le boiphihlelo ba basebelisi ba li-supplement tse fapaneng tsa vithamine K2.

Hopola, kamehla ho eletsoa ho buisana le setsebi sa tlhokomelo ea bophelo pele u qala tlatsetso efe kapa efe e ncha ea lijo, ho kenyeletsoa vithamine K2.Ba ka lekola litlhoko tsa hau tse ikhethileng mme ba u eletsa ka mofuta o nepahetseng, litekanyetso, le litšebelisano tse ka bang teng le meriana e meng kapa litlatsetso tseo u ka li noang.

Khaolo ea 9: Litekanyetso tsa Tekanyo le Tšireletseho

9.1 Ho Kenoa ka Letsatsi le Letsatsi la Vithamine K2

Ho fumana hore na vithamine K2 e ja lijo tse nepahetseng ho ka fapana ho itšetlehile ka lintlha tse kang lilemo, thobalano, maemo a bophelo bo botle, le lipakane tse itseng tsa bophelo bo botle.Litlhahiso tse latelang ke litataiso tse akaretsang bakeng sa batho ba phetseng hantle:

Batho ba baholo: Theko e khothalletsoang ea letsatsi le letsatsi ea vithamine K2 bakeng sa batho ba baholo e ka ba 90 ho isa ho 120 micrograms (mcg).Sena se ka fumanoa ka ho kopanya lijo le tlatsetso.

Bana le Bacha: Lijo tse khothalelitsoeng tsa letsatsi le letsatsi bakeng sa bana le bacha li fapana ho latela lilemo.Bakeng sa bana ba lilemo tse 1-3, ho khothalletsoa ho noa hoo e ka bang 15 mcg, 'me ho ba lilemo li 4-8, hoo e ka bang 25 mcg.Bakeng sa bacha ba lilemo tse 9-18, tšebeliso e khothalletsoang e tšoana le ea batho ba baholo, e ka bang 90 ho isa ho 120 mcg.

Ho bohlokoa ho hlokomela hore likhothaletso tsena ke litataiso tse akaretsang, 'me litlhoko tsa motho ka mong li ka fapana.Ho buisana le setsebi sa tlhokomelo ea bophelo bo botle ho ka fana ka tataiso ea motho ka mong mabapi le litekanyetso tse nepahetseng bakeng sa litlhoko tsa hau tse ikhethileng.

9.2 Liphello tse ka 'nang tsa etsahala le Litšebelisano

Vithamine K2 hangata e nkuoa e bolokehile ho batho ba bangata ha e nooa ka har'a litekanyetso tse khothaletsoang.Leha ho le joalo, joalo ka tlatsetso efe kapa efe, ho ka ba le litlamorao tse ka bang teng le litšebelisano tse lokelang ho elelloa:

Maemo a Allergic: Le hoja a sa tloaeleha, batho ba bang ba ka 'na ba hanana le vithamine K2 kapa ba na le kutloelo-bohloko ho metsoako e itseng ea tlatsetso.Haeba u e-na le matšoao leha e le afe a ho hana ho itseng, a kang lekhopho, ho hlohlona, ​​ho ruruha, kapa ho hema ka thata, khaotsa ho e sebelisa 'me u ee ngakeng.

Mathata a ho Thibela Mali: Batho ba nang le mathata a ho thibela mali, joalo ka ba noang meriana ea anticoagulant (mohlala, warfarin), ba lokela ho ba hlokolosi ka tlatsetso ea vithamine K2.Vithamine K e phetha karolo ea bohlokoa ho thibeleng mali, 'me tekanyo e phahameng ea vithamine K2 e ka sebelisana le meriana e itseng, e ka' nang ea ama katleho ea eona.

Ho sebelisana le Meriana: Vithamine K2 e ka sebelisana le meriana e itseng, ho akarelletsa le lithibela-mafu, li-anticoagulants le li-antiplatelet drugs.Ke habohlokoa ho buisana le setsebi sa tlhokomelo ea bophelo haeba u noa meriana leha e le efe ho netefatsa hore ha ho na li-contraindications kapa litšebelisano.

9.3 Ke Mang ea Lokelang ho Qoba Tlatsetso ea Vithamine K2?

Le hoja vithamine K2 ka kakaretso e sireletsehile ho batho ba bangata, ho na le lihlopha tse ling tse lokelang ho ba hlokolosi kapa ho qoba tlatsetso ka ho feletseng:

Bakhachane kapa Baoki: Le hoja vithamine K2 e le ea bohlokoa bakeng sa bophelo bo botle ka kakaretso, bakhachane kapa ba anyesang ba lokela ho buisana le mofani oa bona oa tlhokomelo ea bophelo pele ba qala lisebelisoa leha e le life tse ncha, ho akarelletsa le vithamine K2.

Batho ba nang le Sebete kapa Gallbladder Mathata: Vithamine K e qhibiliha ka mafura, ho bolelang hore e hloka tšebetso e nepahetseng ea sebete le nyooko bakeng sa ho monya le ho sebelisoa.Batho ba nang le bothata ba sebete kapa gallbladder kapa mathata leha e le afe a amanang le ho monya mafura ba lokela ho buisana le mofani oa bona oa tlhokomelo ea bophelo pele ba noa li-supplement tsa vithamine K2.

Batho ka bomong ka Meriana ea Anticoagulant: Joalokaha ho boletsoe pejana, batho ba noang meriana ea anticoagulant ba lokela ho buisana ka tlatsetso ea vithamine K2 le mofani oa bona oa tlhokomelo ea bophelo ka lebaka la tšebelisano e ka bang teng le liphello tsa ho thibela mali.

Bana le Bacha: Le hoja vithamine K2 e le ea bohlokoa bakeng sa bophelo bo botle ka kakaretso, tlatsetso ho bana le bacha e lokela ho thehoa litlhoko tse khethehileng le tataiso ho tsoa ho litsebi tsa tlhokomelo ea bophelo.

Qetellong, ho bohlokoa ho buisana le setsebi sa tlhokomelo ea bophelo pele u qala tlatsetso efe kapa efe e ncha, ho kenyeletsoa vithamine K2.Ba ka lekola boemo ba hau ba bophelo bo botle, tšebeliso ea meriana, le litšebelisano tse ka bang teng ho fana ka likeletso tsa motho ka mong mabapi le polokeho le ho nepahala ha tlatsetso ea vithamine K2 bakeng sa hau.

Khaolo ea 10: Mehloli ea Lijo ea Vithamine K2

Vithamine K2 ke limatlafatsi tsa bohlokoa tse bapalang karolo ea bohlokoa mesebetsing e fapaneng ea 'mele, ho kenyelletsa bophelo bo botle ba masapo, bophelo bo botle ba pelo le ho hoama ha mali.Le hoja vithamine K2 e ka fumanoa ka tlatsetso, e boetse e ngata mehloling e mengata ea lijo.Khaolo ena e hlahloba lihlopha tse fapaneng tsa lijo tse sebetsang e le mehloli ea tlhaho ea vithamine K2.

10.1 Mehloli e Thehiloeng ka Liphoofolo ea Vithamine K2

E 'ngoe ea mehloli e ruileng ka ho fetisisa ea vithamine K2 e tsoa lijong tsa liphoofolo.Mehloli ena e molemo ka ho khetheha ho batho ba latelang lijo tse jang nama kapa tsa omnivorous.Mehloli e meng e tsebahalang e thehiloeng liphoofolong ea vithamine K2 e kenyelletsa:

Lijo tsa 'mele: Lijo tsa setho, tse kang sebete le liphio, ke mehloli e mengata ea vithamine K2.Li fana ka bongata bo bongata ba limatlafatsi tsena, hammoho le livithamini le liminerale tse ling tse fapaneng.Ho ja nama ea 'mele ka linako tse ling ho ka thusa ho eketsa tlhahiso ea hau ea vithamine K2.

Nama le Khoho: Nama le likhoho, haholo-holo ho tsoa liphoofolong tse feptjoang joang kapa tse ruiloeng lekhulong, li ka fana ka palo e ntle ea vithamine K2.Ka mohlala, ho tsebahala hore nama ea khomo, ea khoho le ea letata e na le limatlafatsi tsena tse itekanetseng.Leha ho le jwalo, ho bohlokwa ho hopola hore dikahare tse ikgethang tsa vithamine K2 di ka fapana ho ya ka dintho tse kang dijo tsa diphoofolo le mekgwa ya temo.

Lihlahisoa tsa lebese: Lihlahisoa tse ling tsa lebese, haholo-holo tse nkiloeng ho liphoofolo tse feptjoang joang, li na le palo e hlokomelehang ea vithamine K2.Sena se akarelletsa lebese, botoro, chisi le yogurt.Ho feta moo, lihlahisoa tsa lebese tse lomositsoeng joalo ka kefir le mefuta e meng ea chisi li na le vithamine K2 haholo ka lebaka la ho belisoa.

Mahe: Li-yolk tsa mahe ke mohloli o mong oa vithamine K2.Ho kenyelletsa mahe a lijong tsa hau, haholo-holo ho tsoa ho likhoho tsa sebaka se sa lefelloeng kapa tse ruiloeng lekhulo, li ka fana ka mofuta oa tlhaho le o fumanehang habonolo oa vithamine K2.

10.2 Lijo tse Lokiloeng e le Mehloli ea Tlhaho ea Vithamine K2

Lijo tse lomositsoeng ke mohloli o babatsehang oa vithamine K2 ka lebaka la ketso ea libaktheria tse ling tse molemo nakong ea ho belisoa.Likokoana-hloko tsena li hlahisa li-enzyme tse fetolang vithamine K1, e fumanoang lijong tse entsoeng ka limela, hore e be mofuta oa bioavailable le o molemo, vithamine K2.Ho kenyelletsa lijo tse lomositsoeng lijong tsa hau ho ka matlafatsa ho noa ha vithamine K2, har'a melemo e meng ea bophelo bo botle.Lijo tse ling tse tsebahalang tse lomositsoeng tse nang le vithamine K2 ke:

Natto: Natto ke sejo sa setso sa Majapane se entsoeng ka linaoa tsa soya tse lomositsoeng.E tumme ka litaba tsa eona tse phahameng tsa vithamine K2, haholo-holo subtype MK-7, e tsejoang ka halofo ea bophelo bo atolositsoeng 'meleng ha e bapisoa le mefuta e meng ea vithamine K2.

Sauerkraut: Sauerkraut e entsoe ka ho belisa k'habeche 'me ke lijo tse tloaelehileng litsong tse ngata.Ha e fane ka vithamine K2 feela empa e boetse e na le li-probiotic punch, e khothalletsang bophelo bo botle ba mala a microbiome.

Kimchi: Kimchi ke lijo tse tloaelehileng tsa Korea tse entsoeng ka meroho e lomositsoeng, haholo-holo k'habeche le radishes.Joalo ka sauerkraut, e fana ka vithamine K2 mme e fana ka mefuta e mengata ea melemo ea bophelo bo botle ka lebaka la tlhaho ea eona ea probiotic.

Lihlahisoa tsa Soy tse Belisitsoeng: Lihlahisoa tse ling tse entsoeng ka soya, tse kang miso le tempeh, li na le mefuta e sa tšoaneng ea vithamine K2.Ho kenyelletsa lijo tsena lijong tsa hau ho ka tlatsetsa ho ja vithamine K2, haholo-holo ha e kopantsoe le mehloli e meng.

Ho kenyelletsa mefuta e fapaneng ea lijo tse thehiloeng liphoofolong le tse lomositsoeng lijong tsa hau ho ka u thusa ho netefatsa ho noa ho lekaneng ha vithamine K2.Hopola ho etelletsa pele mefuta ea lintho tse phelang, tse feptjoang joang, le makhulo ha ho khoneha ho eketsa bongata ba limatlafatsi.Sheba maemo a vithamine K2 lihlahisoa tse khethehileng tsa lijo kapa buisana le setsebi sa lijo se ngolisitsoeng bakeng sa likhothaletso tsa hau tsa lijo ho fihlela litlhoko tsa hau.

Khaolo ea 11: Ho Kenyelletsa Vithamine K2 Lijong Tsa Hao

Vithamine K2 ke limatlafatsi tsa bohlokoa tse nang le melemo e mengata ea bophelo bo botle.Ho e kenyelletsa lijong tsa hau ho ka ba molemo bakeng sa ho boloka bophelo bo botle le bophelo bo botle.Khaolong ena, re tla hlahloba mehopolo ea lijo le diresepe tse nang le vithamine K2 e ngata, hammoho le ho tšohla mekhoa e metle ea ho boloka le ho pheha lijo tse nang le vithamine K2 e ngata.

11.1 Mehopolo ea Lijo le Liresepe tse ruileng ka Vithamine K2
Ho eketsa lijo tse nang le vithamine K2 lijong tsa hau ha ho hlokahale hore ho be thata.Mona ke maikutlo a mang a lijo le lipepepe tse ka u thusang ho matlafatsa ho ja limatlafatsi tsena tsa bohlokoa:

11.1.1 Mehopolo ea lijo tsa hoseng:
Mahe a Qhokotsoeng ka Sepinachi: Qala hoseng ha hao ka lijo tsa hoseng tse tletseng limatlafatsi ka ho roala sepinichi le ho se kenyelletsa maheng a phehiloeng.Spinach ke mohloli o motle oa vithamine K2, e tlatselletsang vithamine K2 e fumanoang maheng.

Sekotlolo se futhumetseng sa Quinoa: Pheha quinoa 'me u e kopanye le yogurt, e tšetsoe ka monokotsoai, linate le mahe a linotši.U ka boela ua eketsa chisi, joalo ka feta kapa Gouda, bakeng sa ho matlafatsa vithamine K2.

11.1.2 Mehopolo ea Lijo tsa Motšeare:
Salate ea Salmon e halikiloeng: Hala sengoathoana sa salmon 'me u se tšele holim'a bethe ea meroho e tsoakiloeng, tamati ea cherry, lilae tsa avocado, le ho fafatsa feta cheese.Salmon ha e ruile feela ka omega-3 fatty acids empa hape e na le vithamine K2, e etsang hore e be khetho e babatsehang bakeng sa salate e nang le limatlafatsi.

Khoho le Broccoli Stir-Fry : Ho roala matsoele a khoho e halikiloeng ka lipalesa tsa broccoli ebe u eketsa ho phatloha ha tamari kapa soy sauce bakeng sa tatso.Sebeletsa ka raese e sootho kapa quinoa bakeng sa lijo tse phehiloeng hantle ka vithamine K2 ho tsoa ho broccoli.

11.1.3 Mehopolo ea Lijo tsa Mantsiboea:
Seteiki se nang le Limela tsa Brussels: Grill kapa pan-sear steak e fokolang 'me u e sebelise ka limela tse halikiloeng tsa Brussels.Limela tsa Brussels ke meroho ea cruciferous e fanang ka bobeli ba vithamine K1 le palo e nyenyane ea vithamine K2.

Miso-Glazed Cod le Bok Choy: Hlatsoa li-fillet tsa cod ka miso sauce 'me u li bake ho fihlela li fofa.Sebeletsa tlhapi ka sautéed bok choy bakeng sa lijo tse monate le tse tletseng limatlafatsi.

11.2 Mekhoa e Molemohali ea ho Boloka le ho Pheha
Ho etsa bonnete ba hore o eketsa vithamine K2 lijong le ho boloka boleng ba tsona ba phepo e nepahetseng, ho bohlokoa ho latela mekhoa e metle ea ho boloka le ho pheha:

11.2.1 Polokelo:
Boloka lihlahisoa tse ncha li le ka sehatsetsing: Meroho e kang sepinichi, broccoli, khale le limela tsa Brussels li ka lahleheloa ke tse ling tsa vithamine K2 ha li bolokiloe mocheso oa kamore nako e telele.Li boloke ka sehatsetsing ho boloka maemo a tsona a limatlafatsi.

11.2.2 Ho pheha:
Ho futhumala: Meroho ea mouoane ke mokhoa o motle oa ho pheha ho boloka vithamine K2 ea eona.E thusa ho boloka limatlafatsi ha e ntse e boloka tatso ea tlhaho le sebopeho.

Nako ea ho pheha ka potlako: Ho pheha meroho ho feta tekano ho ka baka tahlehelo ea livithamine le liminerale tse qhibilihang ka metsing.Khetha nako e khuts'oane ea ho pheha ho fokotsa tahlehelo ea limatlafatsi, ho kenyeletsoa vithamine K2.

Eketsa mafura a phetseng hantle: Vithamine K2 ke vithamine e qhibilihang ka mafura, e bolelang hore e kenngoa hamolemo ha e jeoa ka mafura a phetseng hantle.Nahana ka ho sebelisa oli ea mohloaare, avocado, kapa oli ea kokonate ha u pheha lijo tse nang le vithamine K2 e ngata.

Qoba mocheso o feteletseng le ho pepesehela khanya: Vithamine K2 e khona ho utloa mocheso o phahameng le khanya.Ho fokotsa ho senyeha ha limatlafatsi, qoba ho pepesehela lijo nako e telele mochesong 'me u li boloke ka har'a lijana tse sa bonahaleng kapa phaposing e lefifi, e pholileng.

Ka ho kenyelletsa lijo tse nang le vithamine K2 e ngata lijong tsa hau le ho latela mekhoa ena e metle ea ho boloka le ho pheha, u ka etsa bonnete ba hore u ntlafatsa mokhoa oa hau oa limatlafatsi tsena tsa bohlokoa.Natefeloa ke lijo tse monate 'me u fumane melemo e mengata eo vithamine K2 ea tlhaho e fanang ka eona bakeng sa bophelo bo botle le boiketlo ba hau ka kakaretso.

Qetello:

Joalokaha tataiso ena e pharaletseng e bontšitse, phofo ea tlhaho ea Vithamine K2 e fana ka mefuta e mengata ea melemo bakeng sa bophelo bo botle le boiketlo ba hau ka kakaretso.Ho tloha ho nts'etsopele ea bophelo bo botle ba masapo ho ts'ehetsa ts'ebetso ea pelo le boko, ho kenyelletsa Vithamine K2 ts'ebetsong ea hau ea letsatsi le letsatsi ho ka fana ka melemo e mengata.Hopola ho buisana le setsebi sa tlhokomelo ea bophelo pele u qala mokhoa ofe kapa ofe o mocha oa tlatsetso, haholo-holo haeba u na le maemo a bophelo bo botle kapa u noa meriana.Amohela matla a Vithamine K2, 'me u notlolle monyetla oa bophelo bo botle le bo mahlahahlaha.