Sinadaran da maza ke rasa: Najeriya da duniya
An lissafa nazarce-nazarce da majiyoyin da muka yi amfani da su a ƙarshe. Manufar edita
Abincin kowace ƙasa yana barin nasa giɓi. Wani nazarin duniya na 2024 ya ƙiyasta, ƙasa bayan ƙasa, maza nawa ne ba sa samun isassun bitamin da maʼadanai 15 daga abinci kaɗai. Ga inda mazan Najeriya suke, yadda suka kwatantu da duniya, da abin da za ka ci.
Ƙiyasin samfurin lissafi na wani nazarin duniya na 2024 (Passarelli da wasu, Lancet Global Health) ya sanya calcium, bitamin C da iron a saman jerin ƙarancin mazan Najeriya (iron ga maza alama ce mai rauni). A calcium, Najeriya tana cikin ƙasashe 4 mafi girma a cikin ƙasashe 70 da muka duba. A gefe guda, bitamin A, folate da thiamin na Najeriya suna cikin mafi ƙanƙanta a duniya. Idan aka kwatanta a cikin ƙasa ɗaya da rukunin shekaru ɗaya, maza sun fi sauran jama’a rashin isasshen magnesium, zinc, bitamin C, A da B6, thiamin da niacin. Waɗannan ƙiyasi ne daga abinci kaɗai, ba tare da fulawa da sukari da aka ƙara wa sinadarai ba, kuma sun fi dacewa a karanta su a matsayin jeri fiye da kashi na gaske.
Abubuwan ciki
- Mazan Najeriya: inda samfurin ke ganin giɓi
- Japan a matsayin gwaji: abin da binciken ƙasa ya auna
- Samari sun sami ƙasa a binciken Japan
- Yadda ƙasashe suka kwatantu
- Sinadaran da maza suka fi rasawa
- Ka karanta alƙaluman a hankali
- Dalilin da abincin zamani ke gaza
- Abin da za ka ci
- Idan kana son duba abincinka na yau da kullum
- Lokacin ganin likita
- Tambayoyin da ake yawan yi
- Manazarta
- Ci gaba da karatu
Mazan Najeriya: inda samfurin ke ganin giɓi
- Hanya
- An ƙiyasta rarrabuwar yawan da ake ci a kowace ƙasa daga bayanan abinci na 2018, sannan kashi na mutanen da ke ƙasa da buƙatun ƙasashen duniya. Ga ƙasashe da yawa, an aro siffar rarrabuwar daga wata ƙasa mai kama da ita
- Sakamako
- A duniya baki ɗaya, an ƙiyasta iodine, bitamin E, calcium da iron kowanne yana ƙaranci a fiye da mutane 6 cikin 10
- Abin lura
- Abinci kaɗai: ba a haɗa da abincin da aka ƙara wa sinadarai da ƙarin sinadarai ba, don haka zai iya bambanta da binciken ƙasa
Daga bayanan da nazarin ya wallafa, ga kashi da aka ƙiyasta na maza masu shekaru 20 zuwa sama da ke ƙaranci, a Najeriya, Afirka ta Kudu, Amurka da Japan, don sinadaran da ke saman jeri a ƙalla ƙasa ɗaya.
| Sinadari | Najeriya | Afirka ta Kudu | Amurka | Japan |
|---|---|---|---|---|
| Calcium | 81% | 74% | 22% | 72% |
| Bitamin C | 64% | 97% | 63% | 76% |
| Iron (alama mai rauni ga maza) | 62% | 74% | 37% | 87% |
| Riboflavin (B2) | 58% | 49% | 16% | 57% |
| Bitamin E | 56% | 82% | 88% | 43% |
| Bitamin B6 | 44% | 72% | 31% | 98% |
| Magnesium | 36% | 59% | 54% | 98% |
| Zinc | 32% | 51% | 22% | 95% |
| Folate | 10% | 80% | 22% | 82% |
| Bitamin A | <1% | 72% | 34% | 74% |
Ƙiyasin samfurin lissafi na 2018 daga Passarelli da wasu (2024), maza masu shekaru 20 zuwa sama, an auna rukunin shekaru bisa yawan jama’a. Rubutu mai kauri: uku na farko na ƙasar (ba a haɗa iodine, selenium da bitamin D ba; duba “Ka karanta alƙaluman a hankali”).
- Calcium shi ne babban giɓi. Najeriya ita ce ta 4 mafi girma a cikin ƙasashe 70. Calcium yana zuwa galibi daga madara, nono da cuku, da kifin da ake ci da ƙasusuwansa.
- Bitamin C na biye, kusa da matakin Amurka. Yana zuwa daga ’ya’yan itace da ganyaye, kuma dafawa mai tsawo na miya yana rage shi.
- Bitamin A, folate da thiamin suna cikin mafi kyau a duniya. Najeriya ita ce mafi ƙanƙanta a bitamin A a cikin ƙasashe 70, mai yiwuwa saboda man ja, kuma tana cikin 5 mafi ƙanƙanta a folate da thiamin, godiya ga wake da hatsi.
- Iron yana cikin uku na farko, amma samfurin yana sanya buƙatun iron na maza sama sosai. Wannan alama ce mai rauni; ana tabbatar da ƙarancin jini ta gwajin jini, ba ta wannan ƙiyasin ba.
Japan a matsayin gwaji: abin da binciken ƙasa ya auna
Ana iya duba samfuran lissafi da ƙasashen da ke auna abincin da ake ci kai tsaye. Binciken lafiya da abinci na ƙasar Japan na 2019 idan aka kwatanta da shawarwarin Japan na 2025 ga maza:
| Sinadari | Maza 20+, matsakaici | Shawarar Japan, da giɓin |
|---|---|---|
| Calcium | kusan 500 mg | 750–800 mg ƙaranci na kusan 250–300 mg |
| Magnesium | 270 mg | 330–380 mg ƙaranci na kusan 60–110 mg |
| Bitamin D | microgram 7.9 | microgram 9.0 (adadi mai isarwa) ƙaranci na kusan microgram 1 |
| Zinc | 9.2 mg | 9.0–9.5 mg kusan daidai a matsakaici |
| Iron | 8.3 mg | 6.5–7.5 mg an kai a matsakaici |
A rana. Shawarwarin Japan sun bambanta bisa shekaru; ba ɗaya suke da ƙimomin Amurka ko na Najeriya ba.
Binciken ya yarda da samfurin game da magnesium. Amma ya sanya zinc na mazan Japan a matakin da aka ba da shawara, yayin da samfurin ya ƙiyasta kashi 95% na ƙaranci: bayanan abincin da ke bayan samfurin suna nuna yawan da ya yi ƙasa sosai fiye da na binciken Japan kansa. Don haka alƙaluman samfurin masu girma sosai na Japan a magnesium, zinc da bitamin B6 wataƙila an zuga su. Irin wannan giɓi zai iya kasancewa ga kowace ƙasa, har da Najeriya, shi ya sa jeri ya fi amfani fiye da adadi na gaske.
Samari sun sami ƙasa a binciken Japan
Binciken Japan ya kuma nuna yanayin shekaru: mazan da ke tsakanin shekaru 20 zuwa 40 sun sami mafi ƙarancin calcium, magnesium da bitamin D (mazan shekaru 30 sun sami matsakaicin 395 mg na calcium da 236 mg na magnesium a rana), mazan shekaru 60 da 70 kuma mafi yawa. Binciken bai faɗi dalili ba, kuma ba mu da irin wannan rabe-rabe bisa shekaru ga Najeriya. Kasancewa matashi ba yana nufin abincinka ya cika ba.
Matsakaici a rana, binciken lafiya da abinci na ƙasar Japan na 2019 (tebur 1-2).
Yadda ƙasashe suka kwatantu
Uku na farko na ƙarancin maza masu shekaru 20 zuwa sama, daga ƙiyasin samfurin guda:
| Ƙasa | Uku na farko na ƙaranci (mafi girma da farko) |
|---|---|
| Najeriya | Calcium, bitamin C, iron |
| Afirka ta Kudu | Bitamin C, bitamin E, folate |
| Kenya | Bitamin B12, bitamin E, iron |
| Habasha (Ethiopia) | Bitamin E, riboflavin (B2), niacin (B3) |
| Masar | Bitamin E, zinc, iron |
| Saudiyya | Zinc, bitamin B6, bitamin C |
| Indiya | Folate, riboflavin (B2), zinc |
| Amurka | Bitamin E, bitamin C, magnesium |
| Birtaniya | Bitamin E, bitamin A, iron |
| Japan | Bitamin B6, magnesium, zinc |
Bayanan da Passarelli da wasu (2024) suka wallafa, ƙiyasin 2018, maza 20+, an auna bisa yawan jama’a. Ba a haɗa iodine, selenium da bitamin D ba. Iron ga maza alama ce mai rauni.
- Bitamin E yana cikin uku na farko a yawancin ƙasashen teburin (Afirka ta Kudu, Kenya, Habasha, Masar, Amurka da Birtaniya), amma ba a Najeriya, Saudiyya, Indiya ko Japan ba.
- Calcium a saman jeri abu ne da ba kasafai ba: a cikin teburin, Najeriya ce kaɗai ke da shi a matsayi na farko. Kusan maza 8 cikin 10 an ƙiyasta suna ƙaranci a Najeriya, idan aka kwatanta da kusan 7 cikin 10 a Japan da Afirka ta Kudu, da kusan 2 cikin 10 a Amurka.
- Magnesium da zinc ƙarfi ne na Najeriya idan aka kwatanta da Masar, Saudiyya da Japan.
Sinadaran da maza suka fi rasawa
Nazarin ya kuma kwatanta jinsi. Idan aka kwatanta a cikin ƙasa ɗaya da rukunin shekaru ɗaya, maza sun fi sauran jama’a rashin isasshen sinadarai bakwai:
- Magnesium
- Zinc
- Bitamin C
- Bitamin A
- Bitamin B6
- Thiamin (bitamin B1)
- Niacin (bitamin B3)
A duniya baki ɗaya, an ƙiyasta kusan kashi 49% na manyan maza ba sa samun isasshen magnesium, idan aka kwatanta da kashi 29% na sauran manyan jama’a, kashi 56% kuma ba sa samun isasshen zinc idan aka kwatanta da kashi 45%. Samfurin bai bayyana dalili ba, amma magnesium da zinc sun cancanci a tuna da su yayin da kake duba abincinka.
Ka karanta alƙaluman a hankali
Alƙaluman ƙasashe ƙiyasin samfurin lissafi ne bisa abinci kaɗai. Abincin da aka ƙara wa sinadarai (kamar gishiri mai iodine, ko fulawa, masara da sukari da Najeriya ke ƙara musu bitamin da maʼadanai bisa doka) da ƙarin sinadarai ba a haɗa su ba, don haka ƙasashen da hakan ya zama ruwan dare suna bayyana mafi muni fiye da yadda suke. Wasu sassan lissafin suna aro bayanai daga ƙasashe masu kama da juna, kuma sakamakon na iya bambanta da binciken kowace ƙasa, kamar yadda Japan ta nuna. Ka karanta su a matsayin “waɗanne sinadarai ne ke sama a ƙasa” da “wace ƙasa ce ta fi”, ba a matsayin kashi na gaske ba. Mun bar iodine da selenium saboda bayanan da aka wallafa ba su dace da jimillar takardar kanta ba, da bitamin D saboda samfurin bai la’akari da abin da fata ke yi a rana ba. An sanya buƙatun iron na maza sama a cikin samfurin, don haka ka ɗauki iron ga maza a matsayin alama mai rauni.
Dalilin da abincin zamani ke gaza
Sinadaran da ke saman jerin Najeriya suna zuwa galibi daga abincin da farantin hatsi, miya da nama, da ƙarancin madara da ’ya’yan itace, ke yawan barin a gefe:
- Calcium: madara, nono, yogot da cuku (wara), kifin da ake ci da ƙasusuwansa, da ganyaye masu duhu kamar zogale.
- Bitamin C: ’ya’yan itace da kayan lambu sabbi; dafawa mai tsawo na rage shi.
- Riboflavin (B2): madara, ƙwai, nama da hanta.
Ƙarin bayani game da magnesium a ƙarancin magnesium a maza, game da rana da kifi kuma a ƙarancin bitamin D a maza.
Abin da za ka ci
Tushe masu sauƙi na kowanne, duka ana samun su a kasuwa:
- Calcium: fura da nono, madara, yogot, wara, kifi busasshe ko sardine da ake ci da ƙasusuwansa, da miyar zogale.
- Bitamin C: lemu, gwaiba, mangwaro, gwanda, tumatir da ganyaye sabbi ko waɗanda aka ɗan dafa kawai.
- Riboflavin (B2): ƙwai, madara ko nono, da hanta lokaci-lokaci.
- Magnesium: wake (kusan 60 mg a rabin kofi), ’ya’yan kabewa (kusan 156 mg a gram 28), alayyahu (kusan 78 mg a rabin kofi, dafaffe), gyaɗa da tuwon dawa ko gero.
- Bitamin D: kifi mai maiko kamar sardine da mackerel, da ƙwai, tare da ’yan mintuna na rana.
Kofin nono ko madara, ’ya’yan itace guda ɗaya da ƙarin ganye a miya kowace rana suna rufe da yawa daga cikin waɗannan a lokaci ɗaya. Don abincin da bincike ya danganta da tashin azzakari, duba abinci da aikin tashin azzakari.
Idan kana son duba abincinka na yau da kullum
Matsakaicin ƙasa ba ya gaya maka waɗanne sinadarai abincinka ke da ƙaranci; rikodi ne kawai ke yi. Ƙidaya kowane abinci aiki ne mai wuya, don haka ɗaukar hotunan abinci da duba yanayin a mako ɗaya ko biyu ya fi sauƙin ci gaba.
Ƙiyasi daga hoto jagora ne kawai, ba adadi na gaske ba.
Lokacin ganin likita
Canza abinci na mazan da ke jin lafiya ne. Ka ga likita maimakon fara gwada abinci ko ƙarin sinadarai idan:
- gajiya ko rashin sha’awar abinci ya wuce makonni 2, ko kana rage nauyi ba tare da ƙoƙari ba: wataƙila akwai wani abu ba abinci ba.
- kana jin bugun zuciya da ƙarfi ko kana yin numfashi da wuya, ko mutane suna cewa ka yi fari: gwajin jini zai iya duba ƙarancin jini.
- ciwon ƙashi ko na baya ya ci gaba, ko ka karya ƙashi a ɗan faɗuwa kaɗan.
- kana shan ƙarin sinadari kuma kana da tashin zuciya, gudawa ko ƙishirwa da ke ci gaba: ka daina ka ga likitanka.
- kana da jini a fitsari, ciwo lokacin yin fitsari, zazzaɓi, ko tashin azzakari ya yi wuya farat ɗaya: ka ga likitan mafitsara da lafiyar maza (urologist) ko likitanka.
Tambayoyin da ake yawan yi
Waɗanne sinadarai ne mazan Najeriya suka fi rashin isasshe?
A ƙiyasin samfurin lissafi na wani nazarin duniya na 2024, uku na farko ga mazan Najeriya su ne calcium, bitamin C da iron (alƙaluman iron ga maza alama ce mai rauni). Waɗannan ƙiyasi ne daga abinci kawai, ba aunawa ba, kuma ba a haɗa da fulawa da sukari da aka ƙara wa sinadarai ba.
Shin abincin Najeriya ya fi na sauran ƙasashe muni?
Ba haka kawai ba. Kowace ƙasa tana da nata giɓi. A wannan ƙiyasin, calcium a Najeriya ya fi kusan dukkan ƙasashen da muka duba yawan ƙaranci, amma bitamin A, folate da thiamin suna cikin mafi ƙanƙanta, godiya ga man ja, wake da hatsi. Afirka ta Kudu, Amurka da Japan suna da jerin daban gaba ɗaya.
Shin samari sun fi rashin isasshe?
A binciken ƙasa na Japan, mazan da ke tsakanin shekaru 20 zuwa 40 sun fi samun ƙarancin calcium, magnesium da bitamin D a matsakaici, mazan shekaru 60 da 70 kuma sun fi samu. Binciken bai bayyana dalili ba, kuma ba mu da irin wannan rabe-rabe bisa shekaru ga Najeriya.
Shin multivitamin zai rufe komai?
Zai iya cike wasu giɓi, amma sinadarai da dama suna da iyakar sama, kuma idan ka haɗa kayayyaki za ka iya wuce ta ba tare da ka sani ba. Ka fara duba waɗanne sinadarai abincinka ke da ƙaranci, ka kuma duba yawan da ke ciki idan kana amfani da ƙarin sinadari. Ka guji “maganin ƙarfin maza” na kasuwa ko na titi da ba a san abin da ke cikinsa ba. Idan kana da ciwon ƙoda ko kana shan magani, ka tambayi likita ko mai sayar da magani (pharmacist) tukuna.
Manazarta
- Passarelli S, Free CM, Shepon A, Beal T, Batis C, Golden CD. Global estimation of dietary micronutrient inadequacies: a modelling analysis. Lancet Glob Health. 2024;12(10):e1590-e1599. pubmed.ncbi.nlm.nih.gov/39218000/
- Passarelli S, da wasu. Ƙiyasi bisa ƙasa, shekaru da jinsi (2018) daga nazarin da ke sama: ma’ajiyar bayanan marubutan. github.com/cfree14/global_intake_inadequacies
- Harvard Gazette. Billions worldwide deficient in essential micronutrients. 29 ga Agusta 2024. news.harvard.edu/gazette/story/2024/08/billions-worldwide-de
- Ministry of Health, Labour and Welfare (Japan). National Health and Nutrition Survey 2019, kashi na 1, tebur 1-2 (maza, bisa rukunin shekaru). Da harshen Japananci. www.mhlw.go.jp/content/000711006.pdf
- Health and Longevity Net (Japan Foundation for Aging and Health). Magnesium: aikinsa da yawan da ake buƙata a kullum, bisa ga Dietary Reference Intakes for Japanese (2025). Da harshen Japananci. www.tyojyu.or.jp/net/kenkou-tyoju/eiyouso/mineral-mg.html
- NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
