Ukondleka Kweqanda Eliqhekeka: I-Vitamin D inikeze ilanga elishisayo phezulu
Waziwa ngo 'i-vitamin yelanga', i-vitamin D idlala indima ebalulekile ekugcineni imizimba yethu inempilo, ikakhulukazi amathambo ethu namasosha omzimba! Kodwa-ke abantu emhlabeni wonke abafinyeleli emalini edingekayo, okwenza kube khona sengozini enkulu yokulimala nokugula. Njengomunye wabambalwa imithombo yokudla yemvelo ngalevithamini ebalulekile, ake sihlole ukuthi kungani amaqanda ayisixazululo esihle kakhulu sohlangothi olunelanga kulokhu kushoda okulimazayo!
Kungani sidinga uvithamini D?
I-Vitamin D iyivithamini encibilikayo ngamafutha eyenziwe ngumzimba lapho ukukhanya kwelanga kushaya esikhumbeni. Ingatholakala futhi ekudleni okuthile nangezithako zokudla.
Isibonelelo sokudla esinconywa kakhulu esisetshenziswa kakhulu (RDA) yi-600 IU (15mcg) nsuku zonke kubantu abadala abafika eminyakeni engama-69, kanye ne-800 UI (20 mcg) yabantu abangaphezu kweminyaka engama-70.1. Kodwa-ke, inani le-vitamin D olidinga ngempela ekudleni kwakho lincike ezintweni eziningi, kuhlanganise iminyaka, ubuzwe kanye nesikhathi sonyaka.
Usihlalo we I-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye no-CEO we-Egg Farmers yaseCanada, Tim Lambert, uyachaza: “Ngenkathi ilanga liwumthombo wethu oyinhloko kavithamini D, abantu abaningi abakwazi ukuthola konke abakudingayo ekukhanyeni kwelanga kuphela. Inani le-vitamin D esiyidingayo ekudleni kwethu konke kuncike lapho siphila khona emhlabeni, isikhathi sonyaka, kanye nezindlela zethu zokuphila. Isibonelo, umuntu osebenza ngaphandle usuku lonke lapho libalele uzodinga ukuthola okuncane ekudleni kwakhe kunomsebenzi wasehhovisi endaweni ebandayo.”
Uvithamini D udlala indima ebalulekile ekusisizeni silondoloze impilo yethu. Umsebenzi wawo oyinhloko ukusekela ukumuncwa kanye ne-metabolism ye-calcium ne-phosphorus, ukugcina amandla amathambo, amazinyo anempilo nobuqotho bamathambo2-4. Ngaphandle kwevithamini D eyanele, umzimba ungamunca kuphela i-10-15% ye-calcium yokudla, uma kuqhathaniswa nokumuncwa okungama-30 - 40% lapho izidingo zikavithamini D zifinyelelwa.1.
I-Vitamin D isiza futhi ukulawula nokugcina i-a amasosha omzimba aqinile, ngokuntuleka kwale 'vithamini yokukhanya kwelanga' okubangela ukwanda ingozi yokutheleleka kanye nezifo ze-autoimmune3-5.
Ngaphezu kwalezi zinzuzo eziyinhloko, ucwaningo lubonisa ukuthi uvithamini D angase abambe iqhaza ukunciphisa ukucindezeleka6-9, ukuvikela eminye imidlavuza1,6, Futhi ukulwa nezifo ezinzima zokuphefumula, okuhlanganisa imikhuhlane kanye nemikhuhlane6, 10-12.
"Kunezizathu eziningi zokuqinisekisa ukuthi ufinyelela ekudleni okunconyiwe kukavithamini D," kusho uMnu Lambert, "futhi njengomunye wemithombo embalwa yokudla yemvelo, amaqanda angakusiza ukwenze!”
Amaqanda, umthombo wemvelo kavithamini D
Ukukhanya kwelanga kuwumthombo ongcono kakhulu kavithamini D, ngakho-ke kungaba inselele ukufinyelela inani elidingekayo phakathi nezinyanga zasebusika noma ezifundeni ezibona ilanga elincane - ikakhulukazi njenge ukudla okumbalwa kakhulu ngokwemvelo aqukethe lesi sakhi esibalulekile.
Ngenxa yalokho, abantu abaningi baphendukela ku-vitamin D izithasiselo kanye nokudla okuqinisiwe ukuze babasize bafinyelele izidingo zabo zansuku zonke. Ngaphandle kwalokho, ejabulela amaqanda njengengxenye yokudla okunempilo okunempilo kungakusiza ukuba uhlangabezane nezidingo zakho. Okukodwa kwe imithombo yemvelo embalwa, iqanda elikhulu liqukethe cishe u-43 UI (1mcg) kavithamini D13.
“Kanye nokuba mnandi, amaqanda awukudla okunomsoco ngendlela emangalisayo, equkethe amaprotheni aphezulu nezakhi eziningi ezibalulekile, okuhlanganisa uvithamini D,” kuchaza uMnu Lambert, “Amaqanda nawo itholakale kalula nokunye okuningi inketho engabizi uma kuqhathaniswa nezithasiselo zikavithamini D, okuzenza zibe yisinqumo esihle kubantu abaningi.”
Njengoba i-vitamin D eqandeni ivela kuyo isikhuphasha, kubalulekile ukusebenzisa iqanda lonke—hhayi nje elimhlophe.
Izingozi zokuntuleka kwe-vitamin D
Ukuntuleka kwe-Vitamin D kuyinkinga emhlabeni wonke. Ukunganeli kuthinta cishe 50% wabantu bomhlaba kanye nesilinganiso Abantu abayizigidi eziyizinkulungwane ze-1 kuzo zonke izinhlanga kanye namaqembu eminyaka ahlushwa ukuntula uvithamini D1,14.
Amazinga aphansi kavithamini D aholela ekutheni izitolo ze-calcium eziphansi zamathambo, okungase kubangele amathambo amancane, ama-brittle, noma angabunjwanga kahle. Lokhu kungandisa ukwanda ingozi yokuphuka futhi kungase kubangele iziyaluyalu ezifana i-osteoporosis kanye nama-rickets1, 15.
Nakuba ukuntuleka kwevithamini D kungathinta noma ubani, abanye abantu basengozini enkulu ngenxa yezizathu ezihlukahlukene. Njengoba umbala wombala unganciphisa ukukhiqizwa kukavithamini D esikhunjeni ngaphezu kuka-90%, abantu abanesikhumba esimnyama ngokwemvelo bangathinteka kakhulu1, 16.
Ngaphezu kwalokho, labo abanesimo esivimbela ukumuncwa kwe-vitamin D ekudleni bazobabeka endaweni. ingozi enkulu16. Isibonelo, ukushiyeka kuvamile ezigulini ezine izifo zezinso noma zesibindi lokho kunciphisa ukuguqulwa kwe-vitamin D esimweni sayo esisebenzayo1.
Ngisho nakubantu abanempilo enhle, iminyaka yobudala kungaba yimbangela enkulu, ikakhulukazi ngenxa yokuthi abantu asebekhulile abavamisile ukungahambi kahle ngaphandle futhi ngenxa yalokho ukungamundi ngokwanele uvithamini D kusukela ekukhanyeni kwelanga1,16.
Kwabaningi, ukulinganisa imiphumela emihle kavithamini D nemiphumela emibi yokukhanya kwelanga kakhulu kubangela inselele, njengoba uMnu Lambert echaza: “Into elula njengokugwema ukukhanya kwelanga ngokukhetha umthunzi nokusebenzisa izinto zokuvikela ilanga ukuze zivikele isikhumba sethu emiphumeleni eyingozi. emisebeni ye-ultraviolet kungasho ukuthi asiyitholi i-vitamin D esiyidingayo, ngisho nasehlobo.
"Ukudla okufinyelelekayo nokuthengekayo njengamaqanda, equkethe uvithamini D ngokwemvelo kanye nezinye izakhi eziningi ezibalulekile, ezingakusekela ukuhlangabezana nezidingo zakho zansuku zonke ngaphandle kokuzibeka engcupheni yezingozi zokukhanya kwelanga okuqondile kakhulu.”
Siyiqhephukile!
I-Vitamin D ibalulekile ekusekeleni amathambo aqinile nokuqina kwamathambo, kanye ne ukugcina umsebenzi wokuzivikela komzimba. Ucwaningo luphinde luveze ukuthi kunganciphisa ubungozi bezifo ezithile, kusize ukuthuthukiswa kwemizwa, futhi kulwe nomkhuhlane nemikhuhlane.
“Ziningi izici ezingaholela ekuntulekeni kukavithamini D, yingakho kwande kangaka emhlabeni wonke.” UMnu Lambert ufingqa, “Noma ngabe iyiphi impilo oyiphilayo noma isifunda ohlala kuso, amaqanda awumthombo wemvelo onempilo, otholakala kalula kavithamini D, ukusiza ekusekeleni ukudla kwakho kwansuku zonke njengengxenye yokudla okulinganiselayo. "
Okubhekwayo
3 Amazinga Okudla e-Australia New Zealand (FSANZ)
12 U-Jolliffe DA, et al (2021)
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Landa ikhithi yamathuluzi embonini (isi-Spanish)Mayelana noTim Lambert
U-Tim Lambert unguSihlalo we-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye ne-CEO ye-Egg Farmers yaseCanada. Njengamanje unguMengameli we-International Egg Commission (IEC), kanye noSihlalo wamakomiti amaningi ezingeni lamazwe ngamazwe. U-Tim ubuye abe nguSihlalo we-International Egg Foundation (IEF), inhloso yakhe ukukhulisa ukusetshenziswa kwamaqanda emazweni asathuthuka, ukuhlinzeka imindeni engondlekile ngokuzimela, okuzinzile, okutholakala kwamaprotheni ekhwalithi ephezulu.