Vitamin D, calcium aur jism dhaanpna

Do ghizai ajza jo jori ki tarah kaam karte hain. Calcium se haddiyan banti hain. NHS ke mutabiq vitamin D jism mein calcium aur phosphate ki miqdaar sambhalne mein madad deta hai, aur sehat mand haddiyon, daanton aur patthon ke liye donon zaroori hain.

Calcium khane se aata hai. Vitamin D zyada tar nahin: Women's Health Concern, jo British Menopause Society ka mareezon ke liye hissa hai, kehta hai ke jild par seedhi dhoop is ka sab se bara zariya hai, aur yeh ke chiknai wali machhli, ande ki zardi, aur woh spread aur cereal jin mein vitamin milaya gaya ho, kuch vitamin D dete hain magar shayad kaafi nahin.

Menopause ke baad haddiyan tezi se kamzor hoti hain. NHS ka haddiyon ki sehat wala safha kehta hai ke menopause ke baad kuch saal tak auraton ki haddiyan zyada tezi se kamzor hoti hain, jab ande daniyan estrogen banana taqreeban band kar deti hain, jo haddiyon ki hifazat mein madad deta hai. Yeh kamzori kaafi barh jaye to osteoporosis (haddiyon ki kamzori) ban jati hai, jis mein haddiyan aasaani se tootti hain.

Jism dhaanpne ki baat yahin aati hai. NHS do group likhta hai jo shayad dhoop se kaafi vitamin D na bana payen: woh log jo bahar aam taur par aise kapre pehente hain jin se zyada tar jild dhaki rahe, aur gehri rangat wale log, jin mein Junoobi Asiai pas manzar wale bhi shamil hain. Yeh parhne wali bohat si auratein donon mein aati hain. Pakistan Menopause Society Pakistan ke liye yehi taalluq jorti hai: jab woh kehti hai ke vitamin D ke supplement ki wazeh zaroorat hai, to gharon ke andar ki zindagi aur parde ki taraf ishara karti hai (Table 5).

Yeh sirf Pakistan ki baat nahin. Valladares aur saathiyon ke 2019 ke aik jaize mein, jis mein menopause ke baad ki 21,236 auratein shamil thin, Asia mein taqreeban 90% aur Mashriq-e-Wusta mein 82% auraton mein vitamin D kam nikla. European Menopause and Andropause Society (EMAS) apne 2023 ke position statement mein is ka hawala deti hai. Is jaize ne kam ki had us line se oopar rakhi jise EMAS ab kami (deficiency) kehti hai, is liye in mein se har aurat mein kami nahin thi.

Roshara aap se libaas badalne ko nahin keh raha. Yeh aap ka faisla hai. Lekin agar aap ki jild ko kam hi dhoop lagti hai, to hidayat ke hisaab se vitamin D ko kisi aur raaste se dekhna banta hai, apne doctor ke saath.

• NHS calcium ke zaraye likhta hai: doodh, paneer aur doodh se bani doosri cheezein, hari patton wali sabziyan jaise kale aur bhindi, aisa soya doodh jis mein calcium milaya gaya ho, aise aate se bani double roti jis mein oopar se ghizai ajza milaye gaye hon, aur woh machhli jis ki haddiyan bhi khayi jati hain. Bhindi aur dahi is list mein hain, bas angrezi naamon ke saath.
• EMAS giri daar meway, khaas taur par badaam, beej, khaas taur par til, khushk mewa aur daalein bhi ginti hai. Badaam, til, khushk mewa aur daal: zyada tar Pakistani baawarchi khanon mein yeh pehle se maujood hain.
• Pakistan Menopause Society bhi doodh, dahi, paneer aur vitamin milaye gaye khanon ka naam leti hai, aur kehti hai ke agar khane se poora na ho to calcium ke supplement ki zaroorat hai (Table 5).
• Vitamin D ke liye, Bartania ki sehat ki hidayat un logon ke liye saal bhar supplement tajweez karti hain jo bahar zyada tar jild dhaanp kar rakhte hain, aur kehti hain ke gehri rangat wale log is par ghaur karein. Miqdaar NHS ke safhe par hai. British Menopause Society ka doctoron ke liye tool is marhale mein sirf vitamin D ko aisa supplement kehta hai jis ki woh sifarish karta hai.
• Pakistan ke liye likhte hue, jahan vitamin D ki kami aam hai, PMS kehti hai ke jahan mumkin ho vitamin D ka level baqaidagi se check ho, aur yeh khoon ka test hai jo aap ka doctor karwa sakta hai.

NHS ke vitamin D aur calcium wale safhe Bartania ke liye likhe gaye hain, jahan sardiyon ki dhoop vitamin D banane ke liye bohat kamzor hoti hai. Adad ke liye NHS ka vitamin D wala safha kholein aur use apne doctor ke paas le jayen.

Agar aap bahar jism dhaanp kar rakhti hain, din ka zyada hissa andar guzarti hain, ya donon, to agli appointment par vitamin D ke baare mein poochein.

Haddiyon mein dard ho to doctor ko dikhayen. NHS kehta hai ke vitamin D ki kami se baron mein haddiyon ka dard ho sakta hai, aik aisi haalat ki wajah se jise osteomalacia kehte hain, yani haddiyon ka naram ho jana. Agar kabhi aap ki koi haddi tooti hai to apni haddiyon ki sehat ke baare mein bhi poochein; haddi tootne ki tareekh PMS ki checklist mein hai (Table 2).

Supplement shuru karne se pehle doctor se baat karein, khaas taur par agar koi aur beemari hai ya aap aur dawaein leti hain. NHS kehta hai ke kuch beemariyon mein insaan itna vitamin D mehfooz tareeqe se nahin le pata.

Hijab, chadar aur parda bohat si auraton ke deen aur pehchaan ka hissa hain, aur kisi sehat ke safhe ko aap se yeh nahin kehna chahiye ke unhein dhoop ke badle chhor dein. Libaas ke baare mein sawal kisi aise aalim se poochne ke hain jis par aap bharosa karti hon; vitamin D ke baare mein sawal apne doctor se.

Ghar walon ki baat aik aur tarah bhi aati hai. Agar aap ki walida ya bari behen ko osteoporosis tha to doctor ko batayen. Pakistan Menopause Society doctoron se kehti hai ke khandaan mein is ki tareekh likhein (Table 2).