Cracking Egg Nutrition: Vitamin D pab tshav ntuj sab
Paub li 'Vitamin D', lub hnub ci vitamin plays lub luag haujlwm tseem ceeb hauv kev ua kom peb lub cev noj qab haus huv, tshwj xeeb tshaj yog peb cov pob txha thiab kev tiv thaiv kab mob! Txawm li cas los xij, tib neeg thoob plaws ntiaj teb tsis ncav cuag qhov xav tau, ua rau lawv yooj yim rau kev raug mob thiab mob. Raws li ib tug ntawm ob peb cov khoom noj ntuj ntawm no tseem ceeb vitamin, cia peb tshawb nrhiav vim li cas qe yog qhov zoo tshaj plaws tshav ntuj-sab-up daws rau qhov kev tsis txaus siab no!
Vim li cas peb thiaj xav tau vitamin D?
Vitamin D yog ib tug fat-soluble vitamin ua los ntawm lub cev thaum tshav ntuj los ntawm daim tawv nqaij. Nws kuj tuaj yeem tau txais los ntawm qee yam khoom noj thiab los ntawm kev ntxiv.
Qhov feem ntau siv tau pom zoo pub noj haus (RDA) yog 600 IU (15mcg) txhua hnub rau cov neeg laus txog hnub nyoog 69 xyoos, thiab 800 UI (20 mcg) rau cov neeg laus dua 70 xyoo.1. Txawm li cas los xij, tus nqi ntawm cov vitamin D koj xav tau los ntawm koj cov khoom noj yog nyob ntawm ntau yam, suav nrog hnub nyoog, haiv neeg thiab lub sij hawm ntawm lub xyoo.
Lub rooj zaum ntawm International Egg Nutrition Center's (IENC) Ntiaj Teb Cov Kws Noj Khoom Noj Khoom Haus Pab Pawg thiab CEO ntawm Egg Farmers ntawm Canada, Tim Lambert, piav tias: “Thaum Lub hnub yog peb qhov chaw tseem ceeb ntawm cov vitamin D, Cov neeg feem coob tsis tuaj yeem tau txais txhua yam lawv xav tau los ntawm lub hnub ci ib leeg. Tus nqi ntawm cov vitamin D peb xav tau hauv peb cov zaub mov txhua yam nyob ntawm qhov twg peb nyob hauv lub ntiaj teb no, lub sij hawm ntawm lub xyoo, thiab peb txoj kev ua neej. Piv txwv li, tus neeg ua haujlwm sab nraud txhua hnub hauv huab cua hnub ci yuav xav tau los ntawm lawv cov zaub mov tsawg dua li cov neeg ua haujlwm hauv chaw ua haujlwm hauv huab cua txias. "
Vitamin D ua lub luag haujlwm tseem ceeb hauv kev pab peb tswj peb txoj kev noj qab haus huv. Nws lub luag haujlwm tseem ceeb yog txhawb kev nqus thiab metabolism ntawm calcium thiab phosphorus, tswj pob txha muaj zog, noj qab nyob zoo cov hniav thiab skeletal kev ncaj ncees2-4. Yog tias tsis muaj vitamin D txaus, lub cev tsuas tuaj yeem nqus tau 10-15% ntawm cov calcium noj, piv rau 30 - 40% kev nqus thaum cov vitamin D tau ua tiav.1.
Vitamin D kuj pab tswj thiab tswj a muaj zog tiv thaiv kab mob, nrog rau qhov tsis muaj qhov 'tshav ntuj vitamin' ua rau muaj zog kev pheej hmoo ntawm kev kis kab mob thiab kab mob autoimmune3-5.
Ntxiv nrog rau cov txiaj ntsig tseem ceeb no, kev tshawb fawb qhia tias vitamin D kuj tseem tuaj yeem ua lub luag haujlwm hauv txo kev nyuaj siab6-9, tiv thaiv qee cov qog nqaij hlav1,6, Thiab tiv thaiv kab mob ua pa nyuaj, nrog rau mob khaub thuas thiab mob khaub thuas6, 10-12.
"Muaj ntau lub laj thawj los xyuas kom koj ncav cuag qhov pom zoo kom noj cov vitamin D," said Mr Lambert, "thiab Raws li ib qho ntawm ob peb qhov khoom noj ntuj, qe tuaj yeem pab koj ua nws! "
Qe, ib qho chaw ntawm cov vitamin D
Hnub ci yog qhov zoo tshaj plaws ntawm cov vitamin D, yog li nws tuaj yeem yog qhov nyuaj kom ncav cuag qhov xav tau thaum lub caij ntuj no lossis hauv thaj chaw uas pom lub hnub me me - tshwj xeeb tshaj yog khoom noj tsawg heev ib txwm muaj cov khoom noj tseem ceeb no.
Yog li ntawd, ntau tus neeg tig mus rau vitamin D cov khoom noj ntxiv thiab cov khoom noj muaj zog pab kom lawv ncav cuag lawv cov kev xav tau txhua hnub. Xwb, txaus siab rau qe ua ib feem ntawm kev noj zaub mov kom zoo tuaj yeem pab txhawb koj kom ua tau raws li koj qhov yuav tsum tau ua. Ib tug ntawm ob peb natural sources, ib lub qe loj muaj nyob ib ncig ntawm 43 UI (1mcg) ntawm vitamin D13.
“Raws li kev noj qab nyob zoo, qe yog ib qho khoom noj zoo heev, muaj high-zoo protein thiab ntau yam khoom noj tseem ceeb, suav nrog vitamin D," piav qhia Mr Lambert, "Qe kuj yog npaj txhij muaj thiab ntau ntxiv kev xaiv tus nqi pheej yig piv rau cov tshuaj vitamin D, ua rau lawv xaiv zoo rau ntau tus neeg. "
Txij li thaum cov vitamin D nyob rau hauv lub qe los ntawm nws yolk, Nws yog ib qho tseem ceeb uas yuav tau siv tag nrho cov qe - tsis yog cov dawb xwb.
Qhov txaus ntshai ntawm vitamin D tsis txaus
Vitamin D deficiency yog ib qho teeb meem thoob plaws lub ntiaj teb no. Insufficiency cuam tshuam yuav luag 50% ntawm cov neeg ntiaj teb thiab kwv yees 1 billion tus neeg thoob plaws txhua haiv neeg thiab pawg hnub nyoog raug kev txom nyem los ntawm vitamin D tsis txaus1,14.
Tsawg cov vitamin D ua rau cov khoom noj calcium uas tsis muaj pob txha, uas tuaj yeem ua rau nyias, nkig, los yog misshapen pob txha. Qhov no nyob rau hauv lem tuaj yeem nce qhov pheej hmoo ntawm pob txha thiab tej zaum yuav ua rau muaj teeb meem xws li osteoporosis thiab rickets1, 15.
Thaum tsis muaj vitamin D tuaj yeem cuam tshuam rau leej twg, qee tus neeg muaj kev pheej hmoo ntau dua rau ntau yam laj thawj. Raws li pigmentation tuaj yeem txo cov vitamin D hauv daim tawv nqaij ntau dua 90%, cov neeg uas muaj daim tawv nqaij ib txwm tsaus nti yog raug ntau dua1, 16.
Tsis tas li ntawd, cov neeg uas muaj mob uas txwv tsis pub nqus cov vitamin D los ntawm kev noj zaub mov yuav ua rau lawv nyob hauv kev pheej hmoo loj dua16. Piv txwv li, kev tsis txaus yog tshwm sim hauv cov neeg mob kab mob raum lossis kab mob siab uas txo cov kev hloov pauv ntawm vitamin D rau nws daim ntawv nquag1.
Txawm nyob hauv cov neeg noj qab haus huv, hnub nyoog nce qib tuaj yeem yog qhov tseem ceeb, feem ntau vim cov neeg laus feem ntau tsis tshua muaj kev txawb sab nraum zoov thiab yog li ntawd tsis nqus cov vitamin D txaus los ntawm tshav ntuj1,16.
Rau ntau tus, ntsuas qhov txiaj ntsig zoo ntawm vitamin D nrog rau qhov tsis zoo ntawm lub hnub ci ntau dhau ua rau muaj kev sib tw, raws li Mr Lambert piav qhia: "Ib yam yooj yim xws li tsis txhob tshav ntuj los ntawm kev xaiv qhov ntxoov ntxoo thiab siv cov tshuaj pleev thaiv hnub los tiv thaiv peb cov tawv nqaij los ntawm kev phom sij. ntawm ultraviolet hluav taws xob tuaj yeem txhais tau tias peb tsis tau txais cov vitamin D uas peb xav tau, txawm tias lub caij ntuj sov.
"Cov khoom noj uas siv tau thiab pheej yig xws li qe, uas ib txwm muaj vitamin D thiab ntau lwm yam tseem ceeb, tuaj yeem pab txhawb koj ua tau raws li koj qhov yuav tsum tau ua txhua hnub tsis ua rau koj tus kheej muaj kev pheej hmoo ntawm kev phom sij ntawm lub hnub ncaj qha ntau dhau. "
Peb tau tawg nws!
Vitamin D yog qhov tseem ceeb hauv kev txhawb nqa cov pob txha muaj zog thiab skeletal kev ncaj ncees, raws li zoo raws li tswj kev tiv thaiv kab mob. Cov kev tshawb fawb tseem qhia tias nws tuaj yeem txo qis kev pheej hmoo ntawm qee yam kab mob, pab txhim kho kev xav, thiab tiv thaiv khaub thuas thiab mob khaub thuas.
"Muaj ntau yam uas tuaj yeem ua rau tsis muaj vitamin D, thiab yog vim li cas nws thiaj li muaj thoob plaws ntiaj teb." Yawg Lambert tau sau tseg tias, "Txawm li cas los xij koj txoj kev ua neej nyob lossis thaj chaw koj nyob, qe yog ib qho kev noj qab haus huv, yooj yim muaj peev xwm ntawm cov vitamin D, pab txhawb koj noj txhua hnub raws li ib feem ntawm kev noj zaub mov zoo. "
References
3 Food Standards Australia New Zealand (FSANZ)
6 Budhathoki S, thiab al (2018)
12 Jolliffe DA, thiab al (2021)
Txhawb lub zog ntawm lub qe!
Txhawm rau pab koj txhawb nqa lub zog noj zaub mov ntawm lub qe, IEC tau tsim cov cuab yeej kev lag luam rub tawm, suav nrog cov lus tseem ceeb, ntau yam ntawm cov qauv kev tshaj tawm xov xwm, thiab cov duab sib xws rau Instagram, Twitter thiab Facebook.
Download tau cov cuab yeej kev lag luam (Spanish)Hais txog Tim Lambert
Tim Lambert yog tus thawj coj ntawm International Egg Nutrition Center's (IENC) Ntiaj Teb Cov Kws Noj Khoom Noj Khoom Haus Pab Pawg thiab CEO ntawm Egg Farmers ntawm Canada. Tam sim no nws yog Thawj Tswj Hwm ntawm International Egg Commission (IEC), thiab Thawj Tswj Hwm ntawm ntau pawg neeg nyob rau theem thoob ntiaj teb. Tim kuj tseem yog Thawj Tswj Hwm ntawm International Egg Foundation (IEF), uas nws lub hom phiaj yog txhawm rau nce qe noj hauv cov teb chaws tsim, muab cov tsev neeg tsis muaj zaub mov muaj kev ywj pheej, muaj txiaj ntsig zoo, muaj protein ntau.