Kupwanya Egg Nutrition: Vitamin D yakashanda kune zuva kudivi kumusoro
aizivikanwa 'The sunshine vhitamini', vhitamini D inoita basa rakakosha mukuchengeta miviri yedu ine hutano, kunyanya mapfupa edu uye immune system! Zvakadaro vanhu kupota pasi rose havasviki kudyiwa kunodiwa, vachizviita zvakanyanya panjodzi yekukuvara uye kurwara. Semumwe wevashoma zvokudya zvakasikwa yevhitamini iyi yakakosha, ngationgororei kuti sei mazai ihombe yezuva-side-up mhinduro kune iyi inokuvadza kushomeka!
Sei tichida vitamini D?
Vitamin D ine mafuta-soluble vhitamini inogadzirwa nemuviri kana chiedza chezuva charova ganda. Inogonawo kuwanikwa kubva kune zvimwe zvekudya uye kuburikidza nekuwedzera.
Iyo inonyanya kushandiswa yakakurudzirwa kudya inobvumirwa (RDA) ndeye 600 IU (15mcg) zuva nezuva kuvanhu vakuru kusvika pazera re69, uye 800 UI (20 mcg) kuvanhu vanopfuura makumi manomwe.1. Nekudaro, huwandu hwevhitamini D hwaunoda chaizvo kubva pakudya kwako hunoenderana nezvinhu zvakawanda, kusanganisira zera, dzinza uye nguva yegore.
Sachigaro we International Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye CEO weEgg Farmers yeCanada, Tim Lambert, anotsanangura kuti: “Kunyange zvakadaro zuva ndiro tsime redu guru revhitamini D, vanhu vazhinji havagoni kuwana zvose zvavanoda kubva muchiedza chezuva chete. Huwandu hwevhitamini D hwatinoda mukudya kwedu zvese zvinoenderana kwatinogara munyika, nguva yegore, nemararamiro edu. Semuyenzaniso, munhu anoshanda kunze zuva rose kunze kune zuva rinopisa anozofanira kuwana zvishoma kubva pakudya kwake pane mushandi wemuhofisi munzvimbo inotonhora.”
Vitamin D inoita basa rakakosha kutibatsira kuchengetedza hutano hwedu. Basa rayo rekutanga ndere kutsigira kunyura uye metabolism ye calcium uye phosphorus, kuchengetedza simba remapfupa, mazino ane utano uye skeletal kutendeseka2-4. Pasina vhitamini D yakakwana, muviri unogona kungotora 10-15% yekarusiyamu yekudya, zvichienzaniswa ne30 - 40% yekunyura kana vhitamini D zvinodiwa.1.
Vitamin D inobatsirawo kudzora nekuchengetedza a yakasimba immune system, nekushaikwa kweiyi 'vhitamini yezuva' ichikonzera yakawedzera njodzi yehutachiona uye autoimmune zvirwere3-5.
Pamusoro pezvibatsiro zvekutanga izvi, tsvagiridzo inoratidza kuti vhitamini D inogona kuitawo basa kuderedza kuora mwoyo6-9, kudzivirira kubva kune mamwe magomarara1,6, uye kurwisa zvirwere zvekufema zvakanyanya, kusanganisira dzihwa nedzihwa6, 10-12.
"Pane zvikonzero zvakawanda zvekuona kuti unosvika pakudya kwakakurudzirwa kwevhitamini D," anodaro Mr Lambert, "uye sechimwe chezvishoma zvekudya zvechisikigo, mazai anogona kukubatsira kuzviita!
Mazai, chitubu chevhitamini D
Chiedza chezuva ndicho chakanakisa vhitamini D, saka zvinogona kunetsa kusvika pachiyero chinodiwa mumwedzi yechando kana munzvimbo dzinoona zuva shoma - kunyanya se zvokudya zvishomanana zvinogara zvine chikafu chakakosha ichi.
Nekuda kweizvozvo, vanhu vazhinji vanotendeukira kuvhitamini D zvinowedzera uye zvokudya zvakasimbiswa kuti vabatsire kuwana zvavanoda zuva nezuva. Neimwe nzira, kunakirwa nemazai sechikamu chekudya kunovaka muviri kunogona kukutsigira kuti usangane nezvido zvako. Imwe ye zviwanikwa zvishoma, zai hombe rine 43 UI (1mcg) yevhitamini D13.
“Uye pamwe nekunaka, mazai chikafu chinovaka muviri zvinoshamisa, rine yemhando yepamusoro mapuroteni uye zvakawanda zvinovaka muviri zvinokosha, kusanganisira vhitamini D,” vanotsanangura kudaro Mr Lambert, “Mazai zvakare nyore nyore nezvimwe zvakawanda inodhura sarudzo zvichienzaniswa nevhitamini D zvinowedzera, zvichiita kuti ive sarudzo yakanaka kune vanhu vazhinji. "
Sezvo vhitamini D iri muzai inobva kune yayo yolk, zvakakosha kushandisa zai rose-kwete machena chete.
Ngozi dzekushaikwa kwevhitamini D
Vitamin D kukwana idambudziko pasi rose. Kusakwana kunokanganisa anenge 50% yehuwandu hwepasi rose uye inofungidzirwa 1 bhiriyoni mumarudzi ese uye mapoka emazera anotambura nekushaikwa kwevhitamini D1,14.
Kuderera kwevhitamini D kunotungamirira kune low bone calcium zvitoro, izvo zvinogona kukonzera mapfupa akatetepa, asina kusimba, kana asina kumira zvakanaka. Izvi, zvakare, zvinogona kuwedzera njodzi yekutyoka uye zvinogona kukonzera kusagadzikana senge osteoporosis uye rickets1, 15.
Nepo kushomeka kwevhitamini D kunogona kukanganisa chero munhu, vamwe vanhu vari panjodzi huru nekuda kwezvikonzero zvakasiyana. Sezvo pigmentation inogona kuderedza kugadzirwa kwevhitamini D muganda neinopfuura 90%, vanhu vane ganda rakasviba rakasikwa vanobatwa zvakanyanya1, 16.
Uyezve, avo vane chirwere chinorambidza kutora vhitamini D kubva mukudya vanovaisa pa ngozi huru16. Semuenzaniso, kushaya kukwana kunowanzoitika kune varwere vane zvirwere zveitsvo kana chiropa izvo zvinoderedza kutendeuka kwevhitamini D kune iyo inoshanda fomu1.
Kunyangwe muvanhu vane hutano, kukwegura inogona kuve chinhu chakakura, zvakanyanya nekuda kwevanhu vakura kazhinji kusanyanya kufamba kunze uye nekudaro kusatora vhitamini D yakakwana kubva kuchiedza chezuva1,16.
Kune vakawanda, kuenzanisa migumisiro yakanaka yevhitamini D nemigumisiro yakaipa yechiedza chezuva chakawandisa kunopa dambudziko, sezvinotsanangura Mr Lambert: "Chimwe chinhu chiri nyore sekudzivisa kupenya kwezuva nekusarudza mumvuri uye kushandisa sunscreens kudzivirira ganda redu kubva kune zvinokuvadza. ye ultraviolet mwaranzi inogona kureva kuti hatisi kuwana vhitamini D yatinoda, kunyangwe mumwedzi yezhizha.
"Zvokudya zvinowanika uye zvinokwanisika semazai, izvo zvakasikwa zvine vhitamini D pamwe nezvimwe zvakawanda zvakakosha zvinovaka muviri, zvinogona kukutsigira zadzisa zvaunoda zuva nezuva pasina kuzviisa mungozi yengozi yechiedza chezuva chakanyanyisa.”
Takatsemura!
Vitamin D inokosha mukutsigira mapfupa akasimba uye skeletal kutendeseka, naizvozvowo kuchengetedza basa rekudzivirira muviri. Zvidzidzo zvakare zvinoratidza kuti inogona kuderedza njodzi yezvimwe zvirwere, kubatsira kuvandudza manzwiro, uye kurwisa dzihwa nefuru.
"Kune zvinhu zvakawanda zvinogona kukonzera kushaikwa kwevhitamini D, ndosaka zvakapararira pasi rese." Mr Lambert vanopfupisa, “Chero mararamiro aunorarama kana dunhu raunogara, mazai ane hutano, anowanikwa zviri nyore vhitamini D, zvichibatsira kutsigira kudya kwako kwezuva nezuva sechikamu chezvokudya zvine mwero.”
References
3 Zvekudya zveAustralia New Zealand (FSANZ)
12 Jolliffe DA, nevamwe (2021)
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Dhaunirodha zvishandiso zveindasitiri (Spanish)Nezve Tim Lambert
Tim Lambert ndiye Sachigaro weInternational Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye CEO weEgg Farmers yeCanada. Parizvino ndiye Mutungamiriri weInternational Egg Commission (IEC), uye Sachigaro wemakomiti akawanda padanho repasi rose. Tim ndiye zvakare Sachigaro weInternational Egg Foundation (IEF), ane chinangwa chekuwedzera mazai ekudya munyika dzichiri kusimukira, kupa mhuri dzisina chikafu neyakazvimiririra, yakagadzikana, yemhando yepamusoro mapuroteni.