Ƙarancin bitamin D a maza: dalilai, bincike, da abin da za ka ci
An lissafa nazarce-nazarce da majiyoyin da muka yi amfani da su a ƙarshe. Manufar edita
An san bitamin D a matsayin sinadarin ƙashi, amma an kuma yi nazarin alaƙarsa da testosterone da tashin azzakari. Najeriya tana da rana mai ƙarfi, amma hakan ba ya tabbatar da komai idan kana aiki a ofis ko shago duk yini. Ga dalilin, da abin da za ka ci da yawansa.
Adadin bitamin D da Amurka ta ba da shawara (RDA) ga maza shi ne microgram 15 (IU 600) a rana, da microgram 20 (IU 800) bayan shekaru 70. Abinci kaɗan ne ke da bitamin D da yawa, don haka ga yawancin mutane babban tushe shi ne rana a fata. Najeriya tana kusa da ekweta kuma rana tana da ƙarfi duk shekara, amma aiki a ciki, gilashin mota, kaya masu rufe jiki, hazon harmattan da baƙar fata suna rage abin da fata ke yi. Nazarce-nazarcen lura sun ba da rahoton matsalar tashin azzakari mafi tsanani a mazan da ke da ƙarancin bitamin D, amma gwaje-gwaje ba su yarda ba ko ƙarin sinadari yana ƙara testosterone. Ka fara da ’yan mintuna na rana, kifi mai maiko kamar sardine, da ƙwai.
Abubuwan ciki
- Aikin bitamin D
- Yawan da maza ke buƙata, da yawan da suke samu
- Maza nawa ne a zahiri ke da ƙarancin bitamin D?
- Dalilin da mazan Najeriya ke iya rasa isasshe
- Rana nawa ta isa?
- Bincike game da testosterone da matsalar tashin azzakari
- Abincin da ke da bitamin D da yawa
- Idan kana amfani da ƙarin sinadari, ka kula da iyakar sama
- Idan kana son duba abincinka na yau da kullum
- Lokacin ganin likita
- Tambayoyin da ake yawan yi
- Manazarta
- Ci gaba da karatu
Aikin bitamin D
Bitamin D yana taimaka wa hanji ya sha calcium da phosphorus kuma yana riƙe calcium na jini daidai. Ana buƙatarsa ga ƙasusuwa da haƙora, kuma yana da rawa a yadda jijiyoyin jiki da tsokoki ke aiki.
Ba kamar sauran bitamin ba, ba daga abinci kaɗai yake fitowa ba: fata tana yin sa a hasken rana (UVB). Ƙaranci na dogon lokaci na iya sa ƙasusuwan manya su yi laushi (osteomalacia) kuma, da tsufa, ya ƙara haɗarin raunin ƙashi (osteoporosis) da karyewa.
Yawan da maza ke buƙata, da yawan da suke samu
| Maza | A rana |
|---|---|
| RDA na Amurka, shekaru 19–70 | microgram 15 (IU 600) |
| RDA na Amurka, sama da shekaru 70 | microgram 20 (IU 800) |
| Iyakar sama, manya | microgram 100 (IU 4,000) |
| Matsakaicin namiji a Amurka, daga abinci da abin sha | microgram 5.1 (IU 204) |
NIH Office of Dietary Supplements; matsakaicin yawan da ake ci daga binciken ƙasa na Amurka (NHANES 2015–2016). Microgram 1 = IU 40.
Ba mu da ingantattun alƙaluma na yawan bitamin D da mazan Najeriya ke samu daga abinci. Saboda abinci kaɗan ne ke da bitamin D da yawa sai kifi mai maiko, ga yawancin maza abinci kaɗai ba zai kai RDA ba. Shi ya sa rana ita ce babban tushe, kuma zama a ciki yana da muhimmanci sosai.
Maza nawa ne a zahiri ke da ƙarancin bitamin D?
Yawan da ake ci ɓangare ne kawai; matakin 25(OH)D a jini yana nuna cikakken hoto, har da rana. Ba mu da alƙaluman ƙasa na Najeriya da za mu iya ambata. A bayanan Amurka na 2011–2014, kashi 5% na mutane masu shekara 1 zuwa sama sun kasance ƙasa da 30 nmol/L (12 ng/mL), matakin da ke da alaƙa da ƙaranci, wasu kashi 18% kuma tsakanin 30 da 49 nmol/L (12 zuwa 19.6 ng/mL), wanda galibi ake ɗauka bai isa ba. Nazarin Japan da ke ƙasa ya nuna yadda rayuwar birni a ciki ke iya shafar hakan.
- Hanya
- An auna 25(OH)D a jini, alamar da aka saba amfani da ita ta matakin bitamin D, da sabuwar hanya mafi daidaito
- Sakamako
- Kusan kashi 98% sun kasance ƙasa da 30 ng/mL, iyakar da Japan Endocrine Society ke amfani da ita. Marubutan sun nuna ƙarancin lokaci a waje da ƙarancin abincin gargajiya
- Abin lura
- Mutanen birni da aka duba lafiyarsu kawai, a ƙasar da ta fi Najeriya nisa da ekweta. Iyakoki sun bambanta: Food and Nutrition Board na Amurka yana ɗaukar 20 ng/mL (50 nmol/L) ko fiye a matsayin isasshe ga yawancin mutane, don haka kaɗan ne za a ƙidaya da ƙaranci da wannan mizani
Dalilin da mazan Najeriya ke iya rasa isasshe
- Aiki a ciki: hasken UVB da ke yin bitamin D ba ya ratsa gilashi, don haka rana ta tagar ofis ko mota ba ta yin komai. Idan kana ciki duk yini sai dai tafiyar zuwa aiki, kana samun kaɗan sosai, ko a Kano ko a Legas.
- Launin fata: a cewar NIH Office of Dietary Supplements, baƙar fata, mai melanin da yawa, tana yin ƙasa da bitamin D daga rana ɗaya, don haka tana buƙatar ƙarin lokaci a rana.
- Kaya masu rufe jiki: babbar riga, kaftani, wando mai tsawo da hula suna barin fata kaɗan a buɗe ga rana. Fuska, wuya da hannaye su ne galibi abin da ke samun rana.
- Hazon harmattan da hadarin damina: ƙura da hazo na lokacin hunturu da girgije na damina suna iya rage hasken UV da ke kaiwa ƙasa.
- Ƙarancin kifi mai maiko: kifi mai maiko shi ne babban tushen halitta a abinci. Idan kana cin sa sau ɗaya a mako ko ƙasa da haka, nama, hatsi da kayan lambu ba sa ƙara kusan komai.
Rana nawa ta isa?
National Institute for Environmental Studies na Japan ya ƙiyasta lokacin da fuska da bayan hannaye biyu (kusan centimita murabbaʼi 600) ke buƙata a rana mai haske ta tsakar rana don yin microgram 5.5 na bitamin D:
| Wuri da wata | Lokacin da ake buƙata da tsakar rana |
|---|---|
| Tsukuba (36°N), Yuli (bazara) | kusan mintuna 3.5 |
| Tsukuba (36°N), Disamba (hunturu) | kusan mintuna 22 |
| Sapporo (43°N), Disamba (hunturu) | kusan mintuna 76 |
Miyauchi da wasu, 2013. Ana ɗauka babu bitamin D daga abinci. A Tsukuba a Disamba ya ɗauki kusan mintuna 106 da ƙarfe 9 na safe, kusan mintuna 271 kuma da ƙarfe 3 na yamma.
Waɗannan biranen Japan ne masu nisa da ekweta. Najeriya (tsakanin kusan 4°N da 14°N) tana samun rana mai ƙarfi ta tsakar rana duk shekara, kusa da yanayin bazarar Japan fiye da na hunturu. Amma waɗannan alƙaluma na fata mai haske ne; baƙar fata tana buƙatar lokaci mai tsawo. ’Yan mintuna na rana ta tsakar rana a fuska da hannaye akai-akai hanya ce mai hankali; ka guji ƙonewa.
Bincike game da testosterone da matsalar tashin azzakari
An yi nazarin bitamin D game da alaƙarsa da testosterone da tashin azzakari, amma abin da aka sani har yanzu kaɗan ne.
- Sakamako
- Matsakaicin bitamin D bai bambanta sosai tsakanin maza masu matsalar da marasa ita ba. Amma mazan da ke da ƙarancin bitamin D sun sami ƙananan makin aikin tashin azzakari, kuma yayin da matsalar ke ƙara tsanani, bitamin D yana ƙara yin ƙasa, har ma a mazan da ke da testosterone na al’ada
- Abin lura
- Duk nazarce-nazarcen lura ne, don haka ba za su iya nuna cewa ƙarancin bitamin D ne ke haifar da matsalar ba. Wani nazarin nazarce-nazarce 7 na maza 4,132 (Wei da wasu, 2019) bai sami alaƙa mai ƙarfi ba
Game da testosterone, gwaje-gwajen ƙarin sinadari ba su yarda ba:
- Tashi: a maza 54 masu ƙarancin bitamin D a wani gwajin rage nauyi a Jamus (Pilz da wasu, 2011), waɗanda suka sha microgram 83 (IU 3,332) a rana har shekara ɗaya sun sami ɗan tashin jimillar testosterone. Ƙaramin nazari, wani ɓangare na gwajin rage nauyi.
- Babu bambanci: a maza 100 masu lafiya da ɗan ƙarancin testosterone (Lerchbaum da wasu, 2019), microgram 500 (IU 20,000) a mako har makonni 12 bai kawo bambanci ga testosterone ba.
- Gwaje-gwajen da aka haɗa: nazarin gwaje-gwaje 8 a 2019 bai sami bambanci bayyananne a jimillar testosterone ba.
Mayar da ƙaramin mataki zuwa na al’ada yana da ma’ana, amma ba za a iya cewa shan bitamin D yana ƙara testosterone ba. Don babban hoto, duba ƙara testosterone ta hanyar halitta.
Abincin da ke da bitamin D da yawa
Manyan tushen halitta su ne kifi mai maiko da ƙwai; nama, hatsi da kayan lambu kusan ba su da shi. Yawan da ke ciki daga NIH Office of Dietary Supplements ne.
Photo: Boxley / CC BY 2.0Sardine na gwangwani
Bitamin D
Sardine 2 na Atlantic na gwangwani: kusan microgram 1.2 (IU 46)
Ka ci ƙananan ƙasusuwan ma don samun calcium
Ƙwai
Bitamin D
Ƙwai 1 babba: kusan microgram 1.1 (IU 44)
Gwaiduwa ce ke da bitamin D
Salmon
Bitamin D
Gram 85 na salmon (sockeye), dafaffe: kusan microgram 14.2 (IU 570)
Kusan cikakken RDA a abinci ɗaya, amma ba a fiye samun sa a kasuwanninmu ba
Kifin mackerel na gwangwani ko na sanyi da kifi busasshe da ake ci tare da ƙasusuwansa suna da amfani, ko da yake teburin NIH bai ba da alƙaluminsu ba. Kifin tarwaɗa (catfish) da kifin ruwa mai daɗi na gida suna da ƙarancin maiko. Wasu madarar gwangwani da ta gari, da wasu abincin karin kumallo, an ƙara musu bitamin D; ka karanta takardar da ke jikinsu.
Don sauran sinadaran da maza ke yawan rasawa, duba sinadaran da maza ke rasa: Najeriya da duniya.
Idan kana amfani da ƙarin sinadari, ka kula da iyakar sama
Idan ba ka yawan cin kifi mai maiko, ko kana ɗan lokaci kaɗan a waje, ƙarin sinadari zaɓi ɗaya ne. Takardun kaya na iya amfani da IU: microgram 1 shi ne IU 40. Yawan da ke cikin kowane ƙwaya ya bambanta sosai, don haka ka karanta takardar.
Abin da za ka kula da shi shi ne shan fiye da kima. Iyakar sama ga manya ita ce microgram 100 (IU 4,000) a rana. Yawa fiye da kima na iya ƙara calcium a jini (hypercalcemia), ya haifar da tashin zuciya, rashin sha’awar abinci, rauni, ƙishirwa, yawan fitsari da duwatsun ƙoda. Haɗa kayayyaki na iya kai ka sama da iyakar ba tare da ka sani ba.
- Ka tabbata ba ka shan multivitamin da bitamin D daban a lokaci ɗaya ba.
- Idan kana da ciwon ƙoda ko kana shan magani, ka tambayi likita ko mai sayar da magani tukuna.
- Ka guji “maganin ƙarfin maza” na titi da ba a san abin da ke cikinsa ba.
Idan kana son duba abincinka na yau da kullum
Bitamin D yana canjawa sosai tsakanin ranakun da ke da kifi da waɗanda ba su da shi, don haka rana ɗaya ba ta faɗi da yawa. Waiwayar abincin mako ɗaya ko biyu yana nuna sau nawa kifi ke bayyana a farantinka a zahiri.
Ƙiyasi daga hoto jagora ne kawai, ba adadi na gaske ba, kuma ba ya faɗin komai game da tasiri a jikinka.
Lokacin ganin likita
Kada ka ƙara ƙarin sinadari da kanka kawai; ka ga likita idan:
- ciwon ƙashi ko na baya ya ci gaba, ko ka karya ƙashi a ɗan faɗuwa kaɗan: likitanka zai iya duba osteoporosis.
- kana shan ƙarin sinadari kuma kana da tashin zuciya, rashin sha’awar abinci, ƙishirwa ko yawan fitsari da ke ci gaba: wataƙila kana sha fiye da kima. Ka daina ka ga likitanka.
- tashin azzakari ya yi wuya farat ɗaya, ko ƙarancin sha’awa da ƙarancin kuzari suna ci gaba: ka ga likitan mafitsara da lafiyar maza (urologist) ko likitanka. Matsalar tashin azzakari na iya zama alamar ciwon suga, hawan jini ko cutar zuciya, kuma ana iya gwada testosterone.
- kana da jini a fitsari, ciwo lokacin yin fitsari ko zazzaɓi: wannan yana nuna wani abu ba abinci ba; ka ga likita da wuri.
Tambayoyin da ake yawan yi
Muna da rana mai ƙarfi a Najeriya. Shin za mu iya rasa bitamin D duk da haka?
Eh. Fata tana yin bitamin D ne kawai idan rana ta same ta kai tsaye. Idan kana aiki a ciki duk yini, kana tafiya a mota bayan gilashi, kana sanya kaya da ke rufe jiki gaba ɗaya, ko a lokacin hazo na hunturu (harmattan) da hadari na damina, kana samun kaɗan. Baƙar fata ma tana yin ƙasa da haka daga rana ɗaya.
Shin ƙarin sinadarin bitamin D yana ƙara testosterone?
Gwaje-gwaje ba su yarda da juna ba. A maza 54 masu ƙarancin bitamin D da suka sha shi har shekara ɗaya, jimillar testosterone ta ɗan tashi. A gwajin makonni 12 na maza 100 masu ɗan ƙarancin testosterone, da kuma a nazarin gwaje-gwaje 8, babu bambanci bayyananne. Ba za a iya cewa bitamin D yana ƙara testosterone ba.
Shin man kariya daga rana (sunscreen) yana hana fatata yin bitamin D?
A cewar NIH Office of Dietary Supplements, man kariya daga rana mai SPF 8 ko fiye yana kama da yana toshe hasken UV da ke yin bitamin D, ko da yake a zahiri yawancin mutane suna shafa kaɗan da ba zai toshe shi gaba ɗaya ba. Rana mai zafi sosai na iya ƙona fata, don haka hanya mai kyau ita ce ’yan mintuna a fuska da hannaye, sauran kuma daga abinci.
Ta yaya zan san ko bitamin D na ya yi ƙasa?
Gwajin jini na 25-hydroxyvitamin D, ko 25(OH)D, yana nuna matakin bitamin D naka. Ka tambayi likitanka ko ya dace a yi gwajin. Idan kana da ciwon ƙashi ko ka karya ƙashi bayan ɗan faɗuwa kaɗan, ka faɗa masa ma.
Manazarta
- NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- Miyamoto H, et al. Determination of a Serum 25-Hydroxyvitamin D Reference Ranges in Japanese Adults Using Fully Automated Liquid Chromatography-Tandem Mass Spectrometry. J Nutr. 2023;153(4):1253-1264. pesquisa.bvsalud.org/sms/resource/pt/mdl-36806449
- National Institute for Environmental Studies (Japan). Ƙiyasin lokacin da ake buƙata a rana don jiki ya yi bitamin D da yake buƙata (Miyauchi M, et al. J Nutr Sci Vitaminol. 2013;59:257-263). Da harshen Japananci. cger.nies.go.jp/ja/about/results/2013/13030.html
- Crafa A, et al. Is There an Association Between Vitamin D Deficiency and Erectile Dysfunction? A Systematic Review and Meta-Analysis. Nutrients. 2020;12(5):1411. pmc.ncbi.nlm.nih.gov/articles/PMC7284343/
- Wei Y, Chen P, Chen Q, Zhu H. Serum vitamin D levels and erectile dysfunction: A systematic review and meta-analysis. Andrologia. 2019;51(3):e13211. pubmed.ncbi.nlm.nih.gov/30523636/
- Pilz S, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225 (taƙaitawar CATIE). catie.ca/treatmentupdate-185/can-vitamin-d-increase-testoste
- Lerchbaum E, et al. Effects of vitamin D supplementation on androgens in men with low testosterone levels: a randomized controlled trial. Eur J Nutr. 2019. pubmed.ncbi.nlm.nih.gov/30460609/
- The effect of vitamin D supplementation on the androgenic profile in men: a systematic review and meta-analysis of clinical trials. Andrologia. 2019;51(9):e13343. pesquisa.bvsalud.org/ses/resource/pt/mdl-31332821
