Vitamin D Ki Kami: Pakistan Mein Itni Aam Kyun Hai, Alamaat Aur Asaan Hal

1. Dhoop ke mulk mein bhi kami, ajeeb baat hai na?

Hum sab sochte hain ke Pakistan mein to saal ke zyada tar din tez dhoop hoti hai, phir Vitamin D ki kami kaise ho sakti hai? Magar sach yeh hai ke dhoop ka hona aur dhoop jism tak pohanchna do alag baatein hain.

Pakistan ke National Nutrition Survey 2018 mein khoon ke test kiye gaye. UNICEF aur GAIN ki report ke mutabiq hamil khawateen mein tehreeban 81 fisad aur bachon mein tehreeban 63 fisad mein Vitamin D ki kami paayi gayi. Yeh bohat bara figure hai, aur is se andaza hota hai ke masla chand logon tak mehdood nahi.

2. Vitamin D asal mein karta kya hai?

Vitamin D jism ko khuraak se calcium jazb karne mein madad deta hai. Calcium haddiyon aur danton ki bunyad hai, is liye jab Vitamin D kam hota hai to haddiyan kamzor ya naram ho sakti hain. Bachon mein is se rickets hota hai, aur barhon mein osteomalacia, jis mein haddiyon mein dard aur kamzori mehsoos hoti hai.

Iske ilawa Vitamin D muscles ke kaam aur immune nizam mein bhi kirdar ada karta hai. Magar yeh daawa karna ke Vitamin D ki goliyan har bimari se bacha leti hain, sahi nahi. Jahan evidence kam hai wahan hum bhi mubalaghe se bachna chahte hain.

3. Hamare yahan kami ki aam wajohat

Pehli wajah zindagi ka andaaz hai. Bohat se log subah se shaam office, dukaan ya ghar ke andar guzarte hain. Jab bahar nikalte hain to tab tak dhoop dhal chuki hoti hai ya log chhatri aur poore libaas mein hote hain.

Doosri wajah jild ka rang hai. Jin logon ki jild mein melanin zyada hoti hai unhein utna hi Vitamin D banane ke liye zyada dhoop chahiye hoti hai. Teesri wajah khuraak hai: machli, anday ki zardi aur fortified cheezen hamare roz ke khane ka hissa kam hi hoti hain.

Aur ek aam ghalatfehmi: sheeshe ke peeche baith kar dhoop lene se Vitamin D nahi banta, kyunke sheesha is ke liye zaroori UVB kirnon ko rok leta hai. Isliye khidki ke paas baith kar "dhoop le li" kehna kaafi nahi.

4. Kami ki alamaat

Hadiyon, kamar ya tangon mein musalsal dard, thakan, aur seerhiyan charhte waqt tangon ki kamzori is ki aam alamaat hain. Magar yeh alamaat bohat si dosri wajohat se bhi ho sakti hain, jaise iron ki kami, thyroid ya neend ki kharabi.

Is liye sirf alamaat dekh kar yeh faisla na karein ke "mujhe Vitamin D ki kami hai". Pakka pata sirf 25(OH)D blood test se chalta hai. NIH ke mutabiq jin logon ka level 12 ng/mL (30 nmol/L) se kam hota hai unhein aam tor par kami ka shikar mana jata hai.

5. Dhoop se kitna aur kaise faida uthayein?

Koi ek hi "jadooi" waqt nahi hai, kyunke mausam, shehar aur jild ke rang ke hisaab se farq parta hai. Amuman doctor kehte hain ke subah ya dopahar ke ghair-shadeed waqt mein, chehra, haath aur bazu khule rakh kar chand minute se 15-20 minute dhoop lena madadgar hota hai.

Jild jalne se zaroor bachain. Agar aap der tak dhoop mein rehne wale hain to sunscreen lagana jild ke cancer se bachata hai, aur is par dhyan dena zyada ahem hai. Dhoop aur sunscreen ke darmiyan tawazun apne doctor ya dermatologist se poochein.

6. Khuraak se kitna mil sakta hai

Chand hi cheezon mein Vitamin D qudrati tor par paya jata hai: machli (jaise salmon aur sardine), anday ki zardi aur jigar. Doodh ya cooking oil kuch jagah fortify hote hain, magar Pakistan mein har brand mein nahi, is liye packet par label zaroor dekhein.

Sach yeh hai ke sirf khuraak se poori zaroorat poori karna mushkil hai, khaaskar un logon ke liye jo machli kam khate hain. Isi liye bohat se log supplement ka sahara lete hain.

7. Supplement: kitna theek aur kitna zyada?

NIH ke mutabiq 19 se 70 saal ke adults ke liye rozana tajweez karda miqdar 600 IU (15 mcg) hai, aur 71 saal ya us se zyada umar mein 800 IU (20 mcg). Roz ki upari had (jisay doctor ki nigrani ke baghair paar nahi karna chahiye) 4,000 IU (100 mcg) hai.

Agar test mein kami nikle to doctor kabhi kabhi is se zyada dose kuch hafton ke liye likh dete hain. Wo un ka tibbi faisla hai, isay khud dohrana theek nahi. Vitamin D charbi mein ghul kar jism mein jama hota rehta hai, is liye zyada miqdar nuqsan de sakti hai, jaise khoon mein calcium barh jana.

8. Doctor ke paas kab jayein?

Agar haddiyon ka dard hafton se hai, chalne mein kamzori ho, ya aap hamil hain, doodh pila rahi hain, gurde ki bimari hai ya kisi aur dawa par hain to pehle doctor se milein. Bachon mein tangon ka terha pan ya der se chalna shuru karna bhi doctor ko dikhane ki wajah hai.

Test karwa lein, natija dekh kar wohi bata sakta hai ke aap ko kitni dose aur kitni muddat chahiye.

Hawalay (Sources)

• NIH Office of Dietary Supplements: Vitamin D fact sheet
• UNICEF Pakistan: National Nutrition Survey 2018, Key Findings
• GAIN: National Nutrition Survey 2018 summary
• American Family Physician (2018): Vitamin D deficiency cutoffs

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.