Fasa Kwai Gina Jiki: Vitamin D yayi hidimar faɗuwar rana
da aka sani da 'Vitamin sunshine', bitamin D yana taka muhimmiyar rawa wajen kiyaye lafiyar jikinmu, musamman ƙasusuwanmu da tsarin rigakafi! Amma duk da haka mutane a duk faɗin duniya ba su kai ga abin da ake buƙata ba, suna yin su mafi m ga rauni da rashin lafiya. A matsayin daya daga cikin 'yan kaɗan tushen abinci na halitta na wannan muhimmin bitamin, bari mu gano dalilin da ya sa qwai babbar mafita ce ta gefen rana ga wannan rashi mai lahani!
Me yasa muke buƙatar bitamin D?
Vitamin D shine bitamin mai-mai narkewa wanda jiki ke yi lokacin da hasken rana ya afka fata. Hakanan ana iya samun shi daga wasu abinci kuma ta hanyar kari.
Mafi yawan amfani da shawarar abinci na abinci (RDA) shine 600 IU (15mcg) kowace rana ga manya har zuwa shekaru 69, da 800 UI (20 mcg) ga mutanen da suka wuce 70.1. Koyaya, adadin bitamin D da kuke buƙata a zahiri daga abincinku ya dogara da abubuwa da yawa, gami da shekaru, kabilanci da lokacin shekara.
Shugaban kungiyar Cibiyar Abinci ta Kwai ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya kuma Shugaba na Manoman Kwai na Kanada, Tim Lambert, ya bayyana: “Yayin da rana ita ce babban tushen mu na bitamin D, yawancin mutane ba za su iya samun duk abin da suke bukata daga hasken rana kadai ba. Adadin bitamin D da muke buƙata a cikin abincinmu ya dogara da shi inda muke rayuwa a duniya, lokacin shekara, da salon rayuwar mu. Misali, mutumin da ke aiki a waje duk rana a cikin yanayin rana zai buƙaci samun ƙasa kaɗan daga abincinsa fiye da ma'aikacin ofis a cikin yanayi mai sanyi."
Vitamin D yana taka muhimmiyar rawa wajen kiyaye lafiyar mu. Babban aikinta shine tallafawa sha da metabolism na alli da phosphorus, kiyayewa Karfin kashi, lafiyayyen hakora da mutuncin kwarangwal2-4. Ba tare da isasshen bitamin D ba, jiki zai iya sha kashi 10-15% na calcium na abinci, idan aka kwatanta da 30 - 40% sha lokacin da bukatun bitamin D ya cika.1.
Vitamin D kuma yana taimakawa wajen daidaitawa da kula da a tsarin rigakafi mai karfi, tare da rashin wannan 'bitamin sunshine' yana haifar da karuwa haɗarin cututtuka da cututtuka na autoimmune3-5.
Baya ga waɗannan fa'idodin farko, bincike ya nuna cewa bitamin D na iya taka rawa a ciki rage bakin ciki6-9, kariya daga wasu cututtuka1,6, Da kuma yaki da cututtuka masu tsanani na numfashi, ciki har da mura da mura6, 10-12.
"Akwai dalilai da yawa don tabbatar da cewa kun kai ga shawarcin shan bitamin D" in ji Mista Lambert, "kuma a matsayin ɗaya daga cikin 'yan tsirarun tushen abinci na halitta, qwai na iya taimaka muku yin shi!"
Qwai, tushen halitta na bitamin D
Hasken rana shine mafi kyawun tushen bitamin D, don haka yana iya zama ƙalubale don isa adadin da ake buƙata a lokacin watannin hunturu ko a yankunan da ke ganin ƙananan rana - musamman kamar abinci kadan ne a zahiri ya ƙunshi wannan muhimmin sinadari.
A sakamakon haka, mutane da yawa sun juya zuwa bitamin D kari da abinci mai ƙarfi don taimaka musu su cimma bukatunsu na yau da kullun. A madadin, jin dadin ƙwai a matsayin wani ɓangare na ingantaccen abinci mai gina jiki zai iya tallafa muku don biyan bukatun ku. Daya daga cikin 'yan asalin halitta, babban kwai ya ƙunshi kusan 43 UI (1mcg) na bitamin D13.
"Kamar yadda yake da dadi, qwai abinci ne mai ban sha'awa mai gina jiki, dauke da furotin mai inganci da wasu muhimman abubuwan gina jiki da suka hada da bitamin D,” in ji Mista Lambert, “kwai kuma samuwa da dai sauransu araha zaɓi idan aka kwatanta da abubuwan da ake amfani da su na bitamin D, yana mai da su kyakkyawan zaɓi ga mutane da yawa.
Tunda bitamin D a cikin kwai yana fitowa daga cikinsa gwaiduwa, yana da mahimmanci a yi amfani da dukan kwai-ba kawai farar fata ba.
Hatsarin rashin bitamin D
Dandalin Vitamin D matsala ce a duk duniya. Rashin wadatarwa yana shafar kusan 50% na yawan mutanen duniya da kimantawa Mutane biliyan bilyan 1 a duk kabilanci da kungiyoyin shekaru suna fama da rashi bitamin D1,14.
Ƙananan matakan bitamin D yana haifar da ƙananan ƙwayoyin calcium Stores, wanda zai iya haifar bakin ciki, gaggautsa, ko kuskuren kasusuwa. Wannan bi da bi zai iya ƙara da hadarin karaya kuma yana iya haifar da cututtuka kamar osteoporosis da rickets1, 15.
Yayin da karancin bitamin D zai iya shafar kowa, wasu mutane suna cikin haɗari mafi girma saboda dalilai daban-daban. Kamar yadda pigmentation zai iya rage samar da bitamin D a cikin fata fiye da 90%, mutanen da ke da duhun fata a zahiri sun fi sauƙi1, 16.
Bugu da ƙari kuma, waɗanda ke da yanayin da ke hana shan bitamin D daga abinci zai sa su a ciki mafi girma hadarin16. Alal misali, rashi ya zama ruwan dare a cikin marasa lafiya da cututtukan koda ko hanta wanda ke rage jujjuyawar bitamin D zuwa nau'insa mai aiki1.
Ko da a cikin mutane masu lafiya, tsufa na iya zama babban al'amari, musamman saboda tsofaffi sau da yawa rashin wayar hannu a waje don haka rashin shan isasshen bitamin D daga hasken rana1,16.
Ga mutane da yawa, daidaita tasirin bitamin D tare da mummunan tasirin hasken rana da yawa yana haifar da ƙalubale, kamar yadda Mista Lambert ya bayyana: “Wani abu mai sauƙi kamar guje wa hasken rana ta hanyar zaɓin inuwa da yin amfani da hasken rana don kare fatarmu daga illolin cutarwa. na ultraviolet radiation na iya nufin ba mu samun bitamin D da muke bukata, ko da a cikin watanni na rani.
"Abinci masu araha kuma masu araha kamar qwai, wanda a zahiri ya ƙunshi bitamin D da sauran mahimman abubuwan gina jiki, zasu iya tallafa muku cika bukatun ku na yau da kullun ba tare da sanya kanku cikin haɗarin haɗarin hasken rana kai tsaye ba.”
Mun fasa shi!
Vitamin D yana da mahimmanci a cikin goyon baya Karfin kasusuwa da mutuncin kwarangwal. har da kiyaye aikin rigakafi. Nazarin ya kuma nuna cewa zai iya rage haɗarin wasu cututtuka, taimakawa inganta yanayi, da kuma yaki da mura da mura.
"Akwai abubuwa da yawa da za su iya haifar da rashi na bitamin D, kuma shi ya sa ya zama ruwan dare a duniya." Mista Lambert ya taƙaita, "Kowace irin salon rayuwa da kuke yi ko yankin da kuke zaune a ciki, qwai suna da lafiya, tushen tushen bitamin D, a shirye suke. yana taimakawa wajen tallafawa abincin ku na yau da kullun a matsayin wani ɓangare na daidaitaccen abinci."
References
3 Matsayin Abinci Australia New Zealand (FSANZ)
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Zazzage kayan aikin masana'antu (Spanish)Game da Tim Lambert
Tim Lambert shi ne Shugaban Cibiyar Gina Jiki ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya kuma Shugaba na Manoman Kwai na Kanada. A halin yanzu shi ne Shugaban Hukumar Kula da Kwai ta Duniya (IEC), kuma Shugaban kwamitoci da yawa a matakin kasa da kasa. Tim shi ne kuma shugaban gidauniyar ƙwai ta ƙasa da ƙasa (IEF), wanda manufarsa ita ce ƙara yawan shan kwai a ƙasashe masu tasowa, don samar wa iyalai da ba su da isasshen abinci mai gina jiki, mai ɗorewa, wadataccen furotin mai inganci.