Ukuqhekeka kweSondlo seqanda: IVithamin D yakhonza icala elinelanga phezulu
Yaziwa njenge 'ivithamin yelanga', ivithamin D idlala indima ebalulekileyo ekugcineni imizimba yethu isempilweni, ngakumbi amathambo ethu kunye namajoni omzimba! Nangona kunjalo abantu kwihlabathi liphela abafikeleli kwingeniso efunekayo, beyenza Usengozini yokwenzakala kunye nokugula. Njengomnye wabambalwa imithombo yokutya yendalo yale vithamin ibalulekileyo, makhe sihlolisise ukuba kutheni amaqanda sisisombululo esikhulu selanga-side-up kolu kusilela kuyingozi!
Kutheni sifuna i-vitamin D?
Ivithamin D yivithamin enyibilikayo ngamafutha yenziwe ngumzimba xa ukukhanya kwelanga kubetha ulusu. Inokufunyanwa nasekutyeni okuthile nangezongezo.
Isibonelelo sokutya esisetyenziswa kakhulu (RDA) yi-600 IU (15mcg) imihla ngemihla kubantu abadala ukuya kwiminyaka eyi-69, kunye ne-800 UI (20 mcg) kubantu abangaphezu kwe-70.1. Nangona kunjalo, isixa sevithamini D oyidingayo kwisidlo sakho sixhomekeke kwizinto ezininzi, kubandakanya ubudala, ubuhlanga kunye nexesha lonyaka.
Usihlalo we IZiko leSizwe leSondlo samaqanda (IENC) Iqela Leengcali zeSondlo seZwe kunye ne-CEO ye-Egg Farmers yaseCanada, Tim Lambert, uyacacisa: “Ngoxa ilanga ngowona mthombo wethu wevithamin D, abantu abaninzi abanakufumana yonke into abayifunayo ekukhanyeni kwelanga kuphela. Isixa sevithamini D esiyidingayo kwizidlo zethu zonke zixhomekeke apho sihlala khona ehlabathini, ixesha lonyaka, kunye neendlela zethu zokuphila. Umzekelo, umntu osebenza ngaphandle imini yonke kwimozulu enelanga kuya kufuneka afumane ukutya okuncinci kunomsebenzi waseofisini kwindawo ebandayo.”
I-Vitamin D idlala indima ebalulekileyo ekuncedeni ukugcina impilo yethu. Umsebenzi wayo ophambili kukuxhasa ukufunxa kunye ne-metabolism ye-calcium kunye ne-phosphorus, ukugcina ukomelela kwamathambo, amazinyo aphilileyo kunye nokuthembeka kwamathambo2-4. Ngaphandle kwe-vitamin D eyaneleyo, umzimba unokufunxa kuphela i-10-15% ye-calcium yokutya, xa kuthelekiswa ne-30 - 40% yokufunxa xa iimfuno ze-vitamin D zidibene.1.
IVithamin D ikwanceda ukulawula nokugcina a amajoni omzimba anamandla, ngokunqongophala kwale 'vitamin yelanga' ebangela ukwanda umngcipheko wosulelo kunye nezifo ezizimelayo3-5.
Ukongeza kwezi zibonelelo ziphambili, uphando lubonisa ukuba i-vitamin D inokudlala indima ukunciphisa ukudakumba6-9, ukukhusela kwimihlaza ethile1,6, yaye ukulwa nosulelo olubukhali lokuphefumla, kuquka imikhuhlane kunye nemikhuhlane6, 10-12.
"Kukho izizathu ezininzi zokuqinisekisa ukuba ufikelela ekuthathweni okucetyiswayo kwe-vitamin D" utsho uMnumzana Lambert, "kunye njengomnye wemithombo embalwa yokutya yendalo, amaqanda anokukunceda ukwenze oko!”
Amaqanda, umthombo wendalo wevithamin D
Ukukhanya kwelanga ngowona mthombo wevithamin D, ngoko kunokuba ngumngeni ukufikelela kwisixa esifunekayo ngexesha leenyanga zasebusika okanye kwimimandla ebona ilanga elincinci - ngakumbi njenge ukutya okumbalwa kakhulu ngokwendalo ziqulathe esi sondlo sibalulekileyo.
Ngenxa yoko, abantu abaninzi baphendukela kwi-vitamin D izongezo kunye nokutya okuqinisiweyo ukubanceda bafikelele kwiimfuno zabo zemihla ngemihla. Kungenjalo, ukonwabela amaqanda njengenxalenye yokutya okunempilo okunempilo kunokuxhasa ukuba uhlangabezane neemfuno zakho. Enye ye imithombo embalwa yendalo, iqanda elikhulu liqulathe malunga ne-43 UI (1mcg) yevithamin D13.
"Kwakunye nokuba mnandi, amaqanda kukutya okunesondlo okumangalisayo, equlethe iprotheni ekumgangatho ophezulu kunye nezakhamzimba ezininzi ezibalulekileyo, kuquka ivithamin D,” ucacisa ngelitshoyo uMnumzana Lambert, “Amaqanda nawo ifumaneka lula kunye nokunye okuninzi ukhetho olufikelelekayo xa kuthelekiswa nezongezelelo zevithamin D, nto leyo eyenza ibe lolona khetho lufanelekileyo kubantu abaninzi.
Ekubeni i-vitamin D kwiqanda ivela kuyo isikhupha, kubalulekile ukusebenzisa iqanda lonke-kungekhona nje abamhlophe.
Iingozi zokunqongophala kwevithamin D
Ubunzima be-Vitamin D yingxaki kulo lonke ihlabathi. Ukungoneli kuchaphazela phantse I-50% yabemi behlabathi kunye noqikelelo I-1 yezigidigidi zabantu kuzo zonke iintlanga kunye namaqela eminyaka ubudala anengxaki yokunqongophala kwe-vitamin D1,14.
Amanqanaba aphantsi evithamini D akhokelela iindawo zokugcina i-calcium ephantsi, ezinokubangela amathambo abhityileyo, ashwabeneyo, okanye amile kakuhle. Oku kunokonyusa i umngcipheko wokuqhekeka kwaye kunokubangela ukuphazamiseka okunje i-osteoporosis kunye ne-rickets1, 15.
Nangona ukungabikho kwe-vitamin D kunokuchaphazela nabani na, abanye abantu basengozini enkulu ngenxa yezizathu ezahlukeneyo. Njengoko umbala webala unokunciphisa ukuveliswa kwevithamin D eluswini ngaphezulu kwe-90%, abantu abanolusu olumnyama ngokwendalo bachaphazeleka ngakumbi1, 16.
Ngaphaya koko, abo banemeko ethintela ukufunxwa kwevithamin D ekutyeni baya kubabeka kwindawo yokutya. umngcipheko omkhulu16. Umzekelo, ukusilela kuqhelekileyo kwizigulane ezine izifo zezintso okanye zesibindi okunciphisa ukuguqulwa kwe-vitamin D kwifom esebenzayo1.
Nakubantu abasempilweni, ukukhula ngeminyaka inokuba yinto enkulu, ikakhulu ngenxa yokuba abantu abadala bahlala behamba kancinci ngaphandle kwaye ke ngoko ayifunxa ngokwaneleyo ivithamin D ukusuka ekukhanyeni kwelanga1,16.
Kwabaninzi, ukulungelelanisa imiphumo emihle ye-vitamin D kunye nemiphumo emibi yokukhanya kwelanga kubangela umngeni, njengoko uMnumzana Lambert echaza: "Into elula njengokuphepha ukukhanya kwelanga ngokukhetha umthunzi kunye nokusebenzisa i-sunscreens ukukhusela ulusu lwethu kwimiphumo eyingozi. yemitha yeultraviolet inokuthetha ukuba asiyifumani ivithamin D esiyifunayo, nakwiinyanga zasehlotyeni.
"Ukutya okufikelelekayo nokufikelelekayo njengamaqanda, enevithamin D ngokwendalo kunye nezinye izondlo ezininzi ezibalulekileyo, zinokukuxhasa ukuhlangabezana neemfuno zakho zemihla ngemihla ngaphandle kokuzibeka emngciphekweni weengozi zelanga elithe ngqo kakhulu.”
Siyiqhekezile!
I-Vitamin D ibalulekile ekuxhaseni amathambo omelele kunye nokuthembeka kwamathambo, njengo ukugcina ukusebenza komzimba. Izifundo zikwacebisa ukuba inokunciphisa umngcipheko wezifo ezithile, incede ukuphucula umoya, kwaye ilwe ingqele kunye nomkhuhlane.
"Zininzi izinto ezinokubangela ukunqongophala kwevithamin D, kwaye yiyo loo nto ixhaphake kakhulu kwihlabathi liphela." Umnumzana Lambert ushwankathela, “Nayiphi na indlela ophila ngayo okanye ummandla ohlala kuwo, amaqanda ngumthombo osempilweni, ofumaneka lula we-vitamin D, ukunceda ukuxhasa ukutya kwakho kwemihla ngemihla njengenxalenye yokutya okunesondlo.”
Ucaphulo
3 Imigangatho yokutya eOstreliya eNew Zealand (FSANZ)
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Khuphela izixhobo zeshishini (Spanish)Malunga noTim Lambert
U-Tim Lambert nguSihlalo weZiko leSizwe leSondlo samaqanda (IENC) Iqela Leengcali zeSondlo seZwe kunye ne-CEO ye-Egg Farmers yaseCanada. Ngoku unguMongameli weKomishoni yamaqanda yamazwe ngamazwe (IEC), kunye noSihlalo weekomiti ezininzi kwinqanaba lamazwe ngamazwe. UTim ukwanguSihlalo we-International Egg Foundation (IEF), onjongo yakhe kukwandisa ukusetyenziswa kweqanda kumazwe asakhulayo, ukubonelela iintsapho ezingondlekanga ngokuzimeleyo, okuzinzileyo, ukubonelela ngeprotheyini ephezulu.