Chakudya cha Mazira Osweka: Vitamini D imathandizira mbali yadzuwa

ankatchedwa 'vitamini wowala', vitamini D imathandiza kwambiri kuti matupi athu akhale athanzi, makamaka mafupa athu ndi chitetezo chamthupi! Komabe, anthu padziko lonse lapansi safikira kudya kofunikira, kuwapanga osatetezeka ku kuvulala ndi matenda. Monga mmodzi mwa ochepa magwero achilengedwe a chakudya za vitamini wofunikirayu, tiyeni tifufuze chifukwa chake mazira ndi njira yabwino yadzuwa-mbali yothetsera vuto lowonongali!

 

Chifukwa chiyani timafunikira vitamini D?

Vitamini D ndi vitamini wosungunuka mafuta zopangidwa ndi thupi pamene kuwala kwa dzuwa kugunda khungu. Zitha kupezekanso kuchokera ku zakudya zina komanso kudzera muzowonjezera.

Zomwe zimagwiritsidwa ntchito kwambiri pazakudya zopatsa thanzi (RDA) ndi 600 IU (15mcg) tsiku lililonse kwa akulu mpaka zaka 69, ndi 800 UI (20 mcg) kwa anthu azaka zopitilira 70.¹. Komabe, kuchuluka kwa vitamini D komwe mumafunikira pazakudya zanu kumadalira zinthu zambiri, kuphatikiza zaka, fuko ndi nthawi ya chaka.

Mpando wa Bungwe la International Egg Nutrition Centre (IENC) Gulu la Akatswiri a Zakudya Zakudya Zam'madzi Padziko Lonse ndi CEO wa Egg Farmers of Canada, Tim Lambert, akufotokoza kuti: “Pamenepo Dzuwa ndiye gwero lathu lalikulu la vitamini D, anthu ambiri sangapeze zonse zofunika kuchokera ku kuwala kwa dzuwa kokha. Kuchuluka kwa vitamini D komwe timafunikira muzakudya zathu kumadalira kumene tikukhala m'dziko lapansi, nthawi ya chaka, ndi moyo wathu. Mwachitsanzo, munthu amene amagwira ntchito panja tsiku lonse kunja kuli dzuŵa adzafunika kupeza chakudya chochepa kusiyana ndi wogwira ntchito muofesi m’nyengo yozizira.”

Vitamini D ndi yofunika kwambiri kuti tikhale ndi thanzi labwino. Ntchito yake yayikulu ndikuthandizira kuyamwa ndi metabolism ya calcium ndi phosphorous, kusunga mphamvu ya fupa, mano athanzi komanso chigoba cholimba^2-4. Popanda vitamini D wokwanira, thupi limatha kuyamwa 10-15% ya calcium yazakudya, poyerekeza ndi kuyamwa kwa 30 - 40% pamene zofunikira za vitamini D zikwaniritsidwa.¹.

Vitamini D imathandizanso kuwongolera ndi kusunga a chitetezo chokwanira, ndi kusowa kwa "vitamini wadzuwa" uku kumayambitsa kuchuluka chiopsezo cha matenda ndi matenda a autoimmune^3-5.

Kuphatikiza pa zabwino zazikuluzikuluzi, kafukufuku akuwonetsa kuti vitamini D imagwiranso ntchito kuchepetsa kuvutika maganizo^6-9, kuteteza ku khansa zina^1,6ndipo kulimbana ndi matenda owopsa a kupuma, kuphatikizapo chimfine ndi chimfine^{6, 10-12}.

"Pali zifukwa zambiri zowonetsetsa kuti mukufika pakudya kwa vitamini D," akutero a Lambert, "ndi monga imodzi mwamagwero ochepa a zakudya zachilengedwe, mazira amatha kukuthandizani kuchita izi!

 

Mazira, gwero lachilengedwe la vitamini D

Kuwala kwa dzuwa ndiye gwero labwino kwambiri la vitamini D, kotero zingakhale zovuta kuti mufikire ndalama zofunikira m'miyezi yozizira kapena m'madera omwe amawona dzuwa pang'ono - makamaka ngati zakudya zochepa kwambiri mwachibadwa amakhala ndi michere yofunika imeneyi.

Zotsatira zake, anthu ambiri amatembenukira ku vitamini D zowonjezera ndi zakudya zowonjezera kuwathandiza kukwaniritsa zosowa zawo za tsiku ndi tsiku. Kapenanso, kusangalala mazira monga gawo la zakudya zopatsa thanzi zitha kukuthandizani kukwaniritsa zomwe mukufuna. M'modzi mwa malo ochepa achilengedwe, dzira lalikulu lili ndi pafupifupi 43 UI (1mcg) ya vitamini D¹³.

"Komanso kukhala wokoma, mazira ndi chakudya chopatsa thanzi modabwitsa, muli mapuloteni apamwamba kwambiri ndi zakudya zambiri zofunika, kuphatikizapo vitamini D,” akufotokoza motero Bambo Lambert, “Mazira nawonso yopezeka mosavuta ndi zina zambiri njira yotsika mtengo poyerekeza ndi zowonjezera za vitamini D, zomwe zimawapangitsa kukhala abwino kwa anthu ambiri. "

Chifukwa vitamini D mu dzira amachokera ake yolola, ndikofunikira kugwiritsa ntchito dzira lonse-osati azungu okha.

 

Kuopsa kwa kusowa kwa vitamini D

Kulephera kwa Vitamini D ndi vuto padziko lonse lapansi. Kusakwanira kumakhudza pafupifupi 50% ya anthu padziko lonse lapansi ndi kuyerekeza Anthu mabiliyoni a 1 m'mitundu yonse ndi magulu azaka zonse amavutika ndi kusowa kwa vitamini D^1,14.

Kuchepa kwa vitamini D kumabweretsa kuchepa kwa calcium m'mafupa, zomwe zingayambitse mafupa opyapyala, ophwanyika, kapena osaoneka bwino. Izi zitha kupangitsanso kukula chiopsezo cha mafupa ndipo zitha kubweretsa zovuta ngati osteoporosis ndi rickets^{1, 15}.

Ngakhale kusowa kwa vitamini D kungakhudze aliyense, anthu ena ali pachiwopsezo chachikulu pazifukwa zosiyanasiyana. Popeza mtundu wa pigment ungathe kuchepetsa kupanga vitamini D pakhungu ndi 90%, anthu omwe ali ndi khungu lakuda mwachibadwa amakhala okhudzidwa^{1, 16}.

Kuphatikiza apo, iwo omwe ali ndi vuto lomwe limalepheretsa kuyamwa kwa vitamini D m'zakudya amawaika pakudya. chiopsezo chachikulu¹⁶. Mwachitsanzo, zofooka ndizofala kwa odwala omwe ali ndi matenda a impso kapena chiwindi zomwe zimachepetsa kutembenuka kwa vitamini D kukhala mawonekedwe ake¹.

Ngakhale mwa anthu athanzi, ukalamba Kutha kukhala chinthu chachikulu, makamaka chifukwa cha anthu okalamba nthawi zambiri amakhala osayenda panja chifukwa chake osayamwa mokwanira vitamini D kuchokera ku kuwala kwa dzuwa^1,16.

Kwa ambiri, kulinganiza zotsatira zabwino za vitamini D ndi zotsatira zoipa za kuwala kwadzuwa kumabweretsa vuto, monga momwe Bambo Lambert akufotokozera kuti: "Chinthu chosavuta monga kupeŵa kuwala kwa dzuwa mwa kusankha mthunzi ndi kugwiritsa ntchito zoteteza ku dzuwa kuteteza khungu lathu ku zotsatira zovulaza. cheza cha ultraviolet chingatanthauze kuti sitikupeza vitamini D yomwe timafunikira, ngakhale m'miyezi yachilimwe.

"Zakudya zopezeka komanso zotsika mtengo ngati mazira, zomwe mwachilengedwe zimakhala ndi vitamini D komanso zakudya zina zambiri zofunika, zimatha kukuthandizani kwaniritsani zomwe mukufuna tsiku ndi tsiku popanda kudziika paupandu wa kuopsa kwa kuwala kwa dzuŵa kochuluka kwambiri.”

 

Taphwanya!

Vitamini D ndiyofunikira mu kuthandizira mafupa olimba ndi chigoba changwiro, komanso kusunga chitetezo cha mthupi. Kafukufuku akuwonetsanso kuti imatha kuchepetsa chiwopsezo cha matenda ena, kuthandizira kusintha malingaliro, ndikuthana ndi chimfine ndi chimfine.

"Pali zinthu zambiri zomwe zingayambitse kuchepa kwa vitamini D, ndichifukwa chake zafala padziko lonse lapansi." A Lambert akufotokoza mwachidule, "Moyo uliwonse womwe mukukhala kapena dera lomwe mukukhala, mazira ndi gwero lathanzi, lopezeka mosavuta la vitamini D, kukuthandizani kuti muzidya tsiku ndi tsiku monga gawo la zakudya zopatsa thanzi.”

 

Zothandizira

¹ Kufalitsa kwa Harvard Health

² Cashman KD (2007)

³ Miyezo Yazakudya ku Australia New Zealand (FSANZ)

⁴ Yang G, et al (2021)

⁵ Martens PJ, et al (2020)

⁶ Budhathoki S, et al (2018)

⁷ Jorde R, et al (2008)

⁸ Cheng YC, et al (2020)

⁹ D'Souza RS, et al (2020)

¹⁰ Grant WB, et al (2020)

¹¹ Chen J, et al (2021)

¹² Jolliffe DA, et al (2021)

¹³ Egg Nutrition Center

¹⁴ Nair R, Maseeh A (2012)

¹⁵ Sözen T, et al (2017)

¹⁶ Mazira aku Australia