Izakhamzimba amadoda aziswelayo: iNingizimu Afrika nomhlaba
Ucwaningo nemithombo esiyisebenzisile kubalwe ekugcineni. Inqubomgomo yokuhlela
Ukudla kwezwe ngalinye kushiya izikhala zakho. Ucwaningo lomhlaba lwango-2024 lwalinganisela, izwe ngezwe, ukuthi mangaki amadoda angatholi okwanele kwamavithamini namaminerali ayi-15 ekudleni kuphela. Nakhu lapho amadoda aseNingizimu Afrika emi khona, ukuthi aqhathaniseka kanjani nomhlaba, nokuthi yini ongayidla.
Izilinganiso zemodeli zocwaningo lomhlaba lwango-2024 (Passarelli nabanye, Lancet Global Health) zibeka uvithamini C, uvithamini E ne-folate phezulu ohlwini lokuswela kwamadoda aseNingizimu Afrika. Ku-vithamini C, iNingizimu Afrika iphakathi kwamazwe aphezulu kakhulu kwangama-70 esiwahlolile. Uhlu lwamanye amazwe lwehluke kakhulu: olwaseNigeria yi-calcium, uvithamini C ne-iron, olwase-USA nguvithamini E, uvithamini C ne-magnesium. Uma kuqhathaniswa ezweni elilodwa nasebangeni leminyaka elifanayo, amadoda ayeswela kaningi kunabanye abantu ku-magnesium, i-zinc, amavithamini C, A no-B6, i-thiamin ne-niacin. Lezi yizilinganiso ezivela ekudleni kuphela, ngaphandle kwempuphu yommbila nesinkwa esinezakhamzimba ezengeziwe, futhi zifundeka kahle njengokulandelana kunamaphesenti aqondile.
Okuqukethwe
- Amadoda aseNingizimu Afrika: lapho imodeli ibona khona izikhala
- IJapane njengokuhlola: lokho ucwaningo lukazwelonke olwakukala
- Amadoda amancane athola okuncane ocwaningweni lwaseJapane
- Amazwe aqhathaniseka kanjani
- Izakhamzimba amadoda aziswela kaningi
- Funda izibalo ngokuqaphela
- Kungani ukudla kwanamuhla kungeneli
- Yini ongayidla
- Uma ufuna ukuhlola ukudla kwakho kwansuku zonke
- Ubonane nini nodokotela
- Imibuzo evame ukubuzwa
- Imithombo
- Qhubeka ufunde
Amadoda aseNingizimu Afrika: lapho imodeli ibona khona izikhala
- Indlela
- Kwalinganiselwa ukusabalala kwenani elidliwayo ezweni ngalinye kusuka kudatha yokudla yango-2018, bese kubalwa ingxenye yabantu abangaphansi kwezidingo zamazwe ngamazwe. Emazweni amaningi isimo sokusabalala siboleka ezweni elifanayo
- Okutholakele
- Emhlabeni wonke, i-iodine, uvithamini E, i-calcium ne-iron ngakunye kwalinganiselwa ukuthi kuswelwa ngabantu abangaphezu kwaba-6 kwabayi-10
- Isixwayiso
- Ukudla kuphela: ukudla okunezakhamzimba ezengeziwe nezithasiselo akubalwanga, ngakho kungahluka ocwaningweni lukazwelonke
Kusuka kudatha eshicilelwe yocwaningo, nansi ingxenye elinganisiwe yamadoda aneminyaka engama-20 nangaphezulu aswelayo, eNingizimu Afrika, eNigeria, e-USA naseJapane, kwizakhamzimba eziphezulu ohlwini okungenani lwezwe elilodwa.
| Isakhamzimba | INingizimu Afrika | INigeria | I-USA | IJapane |
|---|---|---|---|---|
| Uvithamini C | 97% | 64% | 63% | 76% |
| Uvithamini E | 82% | 56% | 88% | 43% |
| I-folate | 80% | 10% | 22% | 82% |
| I-calcium | 74% | 81% | 22% | 72% |
| Uvithamini A | 72% | <1% | 34% | 74% |
| Uvithamini B6 | 72% | 44% | 31% | 98% |
| I-magnesium | 59% | 36% | 54% | 98% |
| I-zinc | 51% | 32% | 22% | 95% |
| I-iron (uphawu olubuthakathaka emadodeni) | 74% | 62% | 37% | 87% |
Izilinganiso zemodeli zango-2018 ezivela ku-Passarelli nabanye (2024), amadoda aneminyaka engama-20 nangaphezulu, amaqembu eminyaka akalwe ngobuningi babantu. Okugqamile: ezintathu eziphezulu zezwe (i-iodine, i-selenium novithamini D akufakwanga; bona “Funda izibalo ngokuqaphela”).
- Uvithamini C uyagqama. Emazweni angama-70 esiwakhiphe kudatha, iNingizimu Afrika ingeyesi-7 ngobuphezulu kuvithamini C. Uvela cishe ezithelweni nasemifinweni kuphela, futhi akafakwa empuphwini yommbila noma esinkweni, ngakho inkinga yezakhamzimba ezengeziwe ngezansi ayimthinti.
- Uvithamini E ungowesibili, njengasemazweni amaningi. Uvela ikakhulukazi emantongomaneni, embewini nasemafutheni ezitshalo.
- I-folate, uvithamini A no-B6 cishe kubukeka kubi kunokuba kunjalo. INingizimu Afrika ngokomthetho ifaka empuphwini yommbila nefulawa yesinkwa uvithamini A, u-B6, i-folic acid, i-iron ne-zinc nokunye, kodwa imodeli ishiya lokhu ngaphandle.
- I-magnesium ne-zinc kuphakathi kwamazwe angama-70: akusikona ukuswela okukhulu kweNingizimu Afrika, kodwa kusathinta amadoda angaphezu kwengxenye.
IJapane njengokuhlola: lokho ucwaningo lukazwelonke olwakukala
Amamodeli angahlolwa ngamazwe akala ukudla ngqo. Ucwaningo lukazwelonke lwezempilo nokudla lwaseJapane lwango-2019, luqhathaniswa nezincomo zaseJapane zango-2025 zamadoda:
| Isakhamzimba | Amadoda 20+, okumaphakathi | Isincomo saseJapane, negebe |
|---|---|---|
| I-calcium | cishe u-500 mg | 750–800 mg kuswela cishe u-250–300 mg |
| I-magnesium | 270 mg | 330–380 mg kuswela cishe u-60–110 mg |
| Uvithamini D | 7,9 µg | 9,0 µg (inani elanele) kuswela cishe u-1 µg |
| I-zinc | 9,2 mg | 9,0–9,5 mg cishe kuyalingana ngokwesilinganiso |
| I-iron | 8,3 mg | 6,5–7,5 mg kufinyelelwa ngokwesilinganiso |
Ngosuku. Izincomo zaseJapane ziyahluka ngeminyaka; azifani namanani ase-USA noma aseNingizimu Afrika.
Ucwaningo luyavumelana nemodeli nge-magnesium. Kodwa lubeka i-zinc yamadoda aseJapane ezingeni elinconywayo, kanti imodeli ilinganisela ukuswela okungu-95%: idatha yokudla engemuva kwemodeli ikhombisa amanani aphansi kakhulu kunocwaningo lwaseJapane uqobo. Ngakho izibalo eziphezulu kakhulu zemodeli zaseJapane ze-magnesium, i-zinc novithamini B6 cishe zeqisiwe. Igebe elinjalo lingaba khona kunoma yiliphi izwe, kuhlanganise neNingizimu Afrika, yingakho ukulandelana kusiza ngaphezu kwezibalo eziqondile.
Amadoda amancane athola okuncane ocwaningweni lwaseJapane
Ucwaningo lwaseJapane luphinde lukhombise iphethini yeminyaka: amadoda aseminyakeni engama-20 kuya kwengama-40 ayethola okuncane kakhulu kwe-calcium, i-magnesium novithamini D (amadoda aseminyakeni engama-30 ngokwesilinganiso ayethola u-395 mg we-calcium no-236 mg we-magnesium ngosuku), kanti amadoda aseminyakeni engama-60 nengama-70 ayethola okuningi kakhulu. Ucwaningo alusho ukuthi kungani, futhi asinalo uhlaziyo olufanayo ngeminyaka eNingizimu Afrika. Ukuba mncane akusho ukuthi ukudla kwakho kuphelele.
Okumaphakathi ngosuku, ucwaningo lukazwelonke lwezempilo nokudla lwaseJapane lwango-2019 (ithebula 1-2).
Amazwe aqhathaniseka kanjani
Ukuswela okuthathu okuphezulu kwamadoda aneminyaka engama-20 nangaphezulu, kusuka ezilinganisweni zemodeli ezifanayo:
| Izwe | Ukuswela okuthathu okuphezulu (okuphezulu kuqala) |
|---|---|
| INingizimu Afrika | Uvithamini C, uvithamini E, i-folate |
| INigeria | I-calcium, uvithamini C, i-iron |
| IKenya | Uvithamini B12, uvithamini E, i-iron |
| I-Ethiopia | Uvithamini E, i-riboflavin (B2), i-niacin (B3) |
| IGibhithe | Uvithamini E, i-zinc, i-iron |
| IJapane | Uvithamini B6, i-magnesium, i-zinc |
| I-USA | Uvithamini E, uvithamini C, i-magnesium |
| I-UK | Uvithamini E, uvithamini A, i-iron |
| I-India | I-folate, i-riboflavin (B2), i-zinc |
| IBrazil | Uvithamini E, uvithamini B6, i-magnesium |
Idatha eshicilelwe ka-Passarelli nabanye (2024), izilinganiso zango-2018, amadoda 20+, kukalwe ngobuningi babantu. I-iodine, i-selenium novithamini D akufakwanga. I-iron emadodeni iwuphawu olubuthakathaka.
- Uvithamini E usohlwini lwezintathu eziphezulu emazweni amaningi asethebuleni (iNingizimu Afrika, iKenya, i-Ethiopia, iGibhithe, i-USA, i-UK neBrazil), kodwa hhayi eJapane, eNigeria noma e-India.
- Uvithamini C kule datha uyinkinga yaseNingizimu Afrika ikakhulukazi: iNingizimu Afrika iphezulu kakhulu kuneKenya neNigeria, futhi iphezulu kune-USA ne-UK.
- I-calcium: cishe amadoda ayi-7 kwayi-10 kulinganiselwa ukuthi ayaswela eNingizimu Afrika naseJapane, ayi-8 kwayi-10 eNigeria, kuqhathaniswa nacishe ama-2 kwayi-10 e-USA. Ubisi oluncane luyisizathu esingenzeka.
Izakhamzimba amadoda aziswela kaningi
Ucwaningo lwaphinde lwaqhathanisa ubulili. Uma kuqhathaniswa ezweni elilodwa nasebangeni leminyaka elifanayo, amadoda ayeswela kaningi kunabanye abantu ezakhamzimbeni eziyisikhombisa:
- I-magnesium
- I-zinc
- Uvithamini C
- Uvithamini A
- Uvithamini B6
- I-thiamin (uvithamini B1)
- I-niacin (uvithamini B3)
Emhlabeni wonke, cishe u-49% wamadoda amadala walinganiselwa ukuthi uswela i-magnesium, kuqhathaniswa no-29% wabanye abantu abadala, kanti u-56% uswela i-zinc kuqhathaniswa no-45%. Imodeli ayichazi ukuthi kungani, kodwa i-magnesium ne-zinc kufanelekile ukukukhumbula lapho ubheka ukudla kwakho.
Funda izibalo ngokuqaphela
Izibalo zamazwe yizilinganiso zemodeli ezisekelwe ekudleni kuphela. Ukudla okunezakhamzimba ezengeziwe (njengosawoti one-iodine noma impuphu yommbila nesinkwa esinezakhamzimba ezengeziwe) nezithasiselo akubalwanga, ngakho amazwe lapho lokhu kuvamile khona, njengeNingizimu Afrika, abukeka kubi kunokuba kunjalo. Izingxenye zokubala ziboleka idatha emazweni afanayo, futhi imiphumela ingahluka ocwaningweni lwezwe ngalinye, njengoba iJapane ikhombisa. Kufunde njengokuthi “yiziphi izakhamzimba eziphezulu ezweni” nokuthi “yiliphi izwe eliphezulu”, hhayi njengamaphesenti aqondile. Sishiye i-iodine ne-selenium ngoba idatha eshicilelwe ayihambisani nezibalo eziphelele zephepha uqobo, novithamini D ngoba imodeli ishaya indiva lokho isikhumba esikwenza elangeni. Izidingo ze-iron zamadoda zibekwe phezulu emodelini, ngakho thatha i-iron emadodeni njengophawu olubuthakathaka.
Kungani ukudla kwanamuhla kungeneli
Izakhamzimba eziphezulu ohlwini lweNingizimu Afrika zivela ikakhulukazi ekudleni ipuleti lophuthu, isinkwa esimhlophe, inyama nokudla okusheshayo elivame ukukukhiphela eceleni:
- Uvithamini C: izithelo nemifino. Ukupheka isikhathi eside nakho kuyamunciphisa.
- Uvithamini E: amantongomane, imbewu namafutha ezitshalo.
- I-folate: imifino emnyama enamaqabunga, ubhontshisi nodali.
- I-magnesium: imbewu, amantongomane, ubhontshisi, imifino enamaqabunga nokusanhlamvu okuphelele. Impuphu yommbila engahlungiwe nesinkwa esimahhadlahhadla kugcina okuningi kunempuphu ecoleke kakhulu nesinkwa esimhlophe.
Okwengeziwe nge-magnesium ku-ukuntula kwe-magnesium emadodeni, nangelanga nenhlanzi ku-ukuntula kukavithamini D emadodeni.
Yini ongayidla
Imithombo elula yesakhamzimba ngasinye, konke kutholakala esitolo esivamile noma emakethe:
- Uvithamini C: amawolintshi, ama-naartjie, ama-guava, upelepele obomvu, utamatisi, i-broccoli neklabishi, kungcono kungaphekiwe noma kuphekwe kafushane.
- Uvithamini E: imbewu kabhekilanga, ama-almond, amakinati nebhotela lamakinati, nokupheka ngamafutha kabhekilanga.
- I-folate: isipinashi nemifino emnyama, ubhontshisi, udali nophizi.
- I-magnesium: imbewu yethanga (cishe u-156 mg ku-28 g), ama-almond (cishe u-80 mg ku-28 g), isipinashi (cishe u-78 mg ngohhafu wenkomishi, ophekiwe), ubhontshisi omnyama (cishe u-60 mg ngohhafu wenkomishi) nokusanhlamvu okuphelele.
- I-calcium: ubisi, amasi, i-yogurt noshizi, nenhlanzi esethinini edliwa namathanjana.
- Uvithamini D: inhlanzi enamafutha efana ne-salmon (cishe u-14 µg ku-85 g, cishe i-RDA ye-USA ka-15 µg) nama-sardine, namaqanda.
Isithelo, isandla samantongomane noma imbewu nokunye ukuphakelwa kwemifino ngosuku kumboza eziningana zalezi ngesikhathi esisodwa. Ngokudla okuhlobene nokuvuka komthondo ocwaningweni, bona ukudla nokuvuka komthondo.
Uma ufuna ukuhlola ukudla kwakho kwansuku zonke
Izilinganiso zikazwelonke azikutsheli ukuthi yiziphi izakhamzimba ezincane ekudleni kwakho; irekhodi kuphela elikwenzayo. Ukubala konke ukudla kunzima, ngakho ukuthatha izithombe zokudla nokubheka iphethini isonto elilodwa noma amabili kulula ukukuqhubeka.
Izilinganiso ezivela esithombeni ziyinkomba nje, hhayi amanani aqondile.
Ubonane nini nodokotela
Ukushintsha ukudla kungokwamadoda azizwa ephilile. Bonana nodokotela esikhundleni sokuqala ngokudla noma izithasiselo uma:
- ukukhathala noma ukungabi nesifiso sokudla kudlula amasonto ama-2, noma wehla isisindo ungazami: kungase kube khona okunye ngaphandle kokudla.
- inhliziyo ishaya ngamandla noma uphelelwa umoya, noma abantu bathi ubukeka uphaphathekile: ukuhlolwa kwegazi kungahlola i-anemia.
- ubuhlungu bamathambo noma bomhlane buqhubeka, noma waphuka ithambo ngokuwa okuncane.
- uthatha isithasiselo futhi unesicanucanu, isisu esihambisayo noma ukoma okuqhubekayo: kuyeke bese ubonana nodokotela wakho.
- unegazi emchamweni, ubuhlungu lapho uchama, umkhuhlane, noma ukuvuka komthondo kwaba nzima ngokuzumayo: bonana nodokotela wezinso nomchamo noma udokotela wakho.
Imibuzo evame ukubuzwa
Yiziphi izakhamzimba amadoda aseNingizimu Afrika aziswela kakhulu?
Ngokwezilinganiso zemodeli zocwaningo lomhlaba lwango-2024, ezintathu eziphezulu emadodeni aseNingizimu Afrika nguvithamini C, uvithamini E ne-folate. Lezi yizilinganiso ezivela ekudleni kuphela, hhayi izilinganiso ezikaliwe, futhi impuphu yommbila nesinkwa esinezakhamzimba ezengeziwe akubalwanga.
Ingabe amadoda aseNingizimu Afrika adla kabi kunamadoda amanye amazwe?
Akulula kanjalo. Izwe ngalinye linezikhala zalo. Kulezi zilinganiso, uvithamini C emadodeni aseNingizimu Afrika uphezulu kunasemazweni amaningi esiwahlolile, kodwa i-magnesium ne-zinc kuphakathi nohlu, futhi uhlu lwaseNigeria nolwaseJapane lwahluke ngokuphelele.
Ingabe amadoda amancane athola okuncane?
Ocwaningweni lukazwelonke lwaseJapane, amadoda aseminyakeni engama-20 kuya kwengama-40 ayenenani eliphansi kakhulu le-calcium, i-magnesium noma uvithamini D, kanti amadoda aseminyakeni engama-60 nengama-70 ayenalo eliphezulu kakhulu. Ucwaningo alusho ukuthi kungani, futhi asinalo uhlaziyo olufanayo ngeminyaka eNingizimu Afrika.
Ingabe i-multivitamin izokwanela konke?
Ingagcwalisa ezinye izikhala, kodwa izakhamzimba eziningana zinomkhawulo ophezulu, futhi uma uhlanganisa imikhiqizo ungawudlula ungaqaphelanga. Qala ngokubheka ukuthi yiziphi izakhamzimba ezincane ekudleni kwakho, bese uhlola amanani uma usebenzisa isithasiselo. Uma unesifo sezinso noma uthatha imithi, buza udokotela noma usokhemisi kuqala.
Imithombo
- 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, nabanye. Izilinganiso ngezwe, ngeminyaka nangobulili (2018) zocwaningo olungenhla: isiqongelelo sedatha sababhali. github.com/cfree14/global_intake_inadequacies
- Harvard Gazette. Billions worldwide deficient in essential micronutrients. 29 Agasti 2024. news.harvard.edu/gazette/story/2024/08/billions-worldwide-de
- Ministry of Health, Labour and Welfare (Japan). National Health and Nutrition Survey 2019, ingxenye 1, ithebula 1-2 (amadoda, ngamaqembu eminyaka). NgesiJapane. www.mhlw.go.jp/content/000711006.pdf
- Health and Longevity Net (Japan Foundation for Aging and Health). I-magnesium: umsebenzi wayo nenani lansuku zonke, ngokwe-Dietary Reference Intakes for Japanese (2025). NgesiJapane. 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/
