Ukukhetha ukudla “okuwusizo kakhulu,” abantu abaningi bayazibuza: uma ngizodla u-500% yenani likavithamini C, u-1000% kavithamini B.12, ingabe kufanelekile lokho?
Amavithamini engeziwe, avaleleke emizimbeni yethu kanye nokudla okuvamile kwansuku zonke kuphephe ngokuphelele. Kodwa uma uthatha amavithamini engeziwe noma udla ukudla okuqinile ngokukhethekile, kufanele ukhumbule imithetho nemikhawulo ethile. Ezinkambisweni ezikhona zokusetshenziswa azikho imingcele ekhethekile, ngaphandle kukavithamini A. Ngezansi sethula izincomo ze-American Academy of Sciences:
| Umsoco | Umkhawulo ovunyelwe | Isilinganiso sezinga lokusebenzisa |
|---|---|---|
| Vitamin a (Retinol), mcg | 3000 * | 330% * |
| Vitamin C (ascorbic-TA), mg | 2000 | 2200% |
| Vitamin D (cholecalciferol) µg | 50 | 500% |
| Vitamin E (α-tocopherol) mg | 1000 * | 6700% * |
| Vitamin K | - | akukho idatha |
| I-Vitamin B1 (thiamine) | - | akukho idatha |
| I-Vitamin B2 (Riboflavin) | - | akukho idatha |
| I-Vitamin PP (B3, Niacin), mg | 35 * | 175% * |
| I-Vitamin B5 (I-Pantothenic-TA) | - | akukho idatha |
| I-Vitamin B6 (pyridoxine), mg | 100 | 5000% |
| I-Vitamin B9 (folic kuya-lokho), mcg | 1000 * | 250% * |
| I-Vitamin B12 (cyanocobalamin), mcg | - | akukho idatha |
| Choline, mg | 3500 | 700% |
| I-Biotin | - | akukho idatha |
| carotenoid | - | akukho idatha |
| Boron, mg | 20 | 2000% |
| Ikhalsiyamu, mg | 2500 | 250% |
| Chrome | - | akukho idatha |
| Ithusi, mcg | 10000 | 1000% |
| I-Fluoride, mg | 10 | 250% |
| Iodine, mcg | 1100 | 730% |
| Insimbi, mg | 45 | 450% |
| Magnesium, mg | 350 * | 87% * |
| I-Manganese, mg | 10 | 500% |
| I-Molybdenum, i-mcg | 2000 | 2900% |
| Phosphorus, mg | 4000 | 500% |
| potassium | - | akukho idatha |
| Selenium, mcg | 400 | 570% |
* lo mkhawulo ubekwe kuphela ezakhiweni ezithathwe ngendlela yezidakamizwa ezengeziwe kanye/noma ekudleni okunothisiwe ngokwenziwa, hhayi ukusetshenziswa kwezakhi zemikhiqizo evamile.
Uvithamini A.
Inani elikhulu likavithamini A osesimweni se-Retinol ligcinwa esibindini, liqongelela lapho umthamo wansuku zonke oweqile futhi. Ngakho-ke, ukusetshenziswa njalo kwesibindi ngenani elikhulu kungaholela ebuthini obungapheli nge-Retinol, nakuba umthamo odingekayo kulokhu mkhulu kakhulu. Kubhekwa njengokuyingozi ukudla kwansuku zonke okungaphezu kuka-7,500 mcg (800% okuvamile) iminyaka engaphezu kwengu-6, noma ngaphezu kuka-30,000 mcg isikhathi esingaphezu kwezinyanga ezingu-6. Ubuthi obunamandla obunovithamini A bungenzeka ngemithamo eyodwa engaphezu kuka-7500 mg/kg (okungukuthi cishe u-50 000% ovamile), imithamo enjalo ingase ibe sesibindi sezilwane ezimhlophe - amabhere amhlophe, ama-walrus, njll ... Ngokufanayo nobuthi. echazwe abahloli bamazwe bokuqala kusukela ekupheleni kwekhulu le-XVI.
Okuyingozi kakhulu ukweqiwa kwe-Retinol kwabesifazane abakhulelwe, ngenxa yesenzo sayo se-teratogenic. Ngakho-ke, kuneseluleko sezokwelapha kwabesifazane abalashwa nge-vitamin A izinyanga ezimbalwa ngaphambi kokukhulelwa kuze kube sekugcineni kwemithombo eyengeziwe ye-Retinol esibindini. Futhi le vithamini iyadingeka ukulandela ngesikhathi sokukhulelwa, ikakhulukazi ekusetshenzisweni "kwezithako eziwusizo".
Ezindinganisweni zendawo zokusebenzisa izinga eliphezulu elivunyelwe le-Retinol elinqunywe kuma-microgram angu-3000 kubo bonke abantu abadala, ngaphandle kokuhlukaniswa ngemithombo yemvelo neyokwenziwa.
Nokho, abantu abaningi abaphakathi nendawo bathola uvithamini A owanele osesimweni se-beta-carotene. Futhi inempilo kakhulu, ngoba yona, ngokungafani ne-Retinol, iphephe ngokuphelele kunoma yiliphi inani elifanele. Ngisho noma udla i-beta-carotene ngemithamo engenangqondo neze, awukho engozini ngaphandle kokuthi ikhala lakho noma izintende zakho zizophenduka zibe awolintshi (izithombe ezivela ku-Wikipedia):
Lesi simo siphephe ngokuphelele (ngaphandle kokwesaba abantu abakuzungezile :) futhi sizodlula uma uyeka ukumunca izaqathe ku-megadose.
Ngakho-ke, uma ungasebenzisi izidakamizwa ezengeziwe futhi ungasebenzisi kabi isibindi, ukwesaba ukweqisa kwanoma yimuphi umsoco akudingekile. Umzimba wethu uklanyelwe uhla olukhulu lokusetshenziswa kwamavithamini namaminerali.
Ungakwazi yini Ukweqisa Izidakamizwa?
Indaba mayelana amavithamini futhi amaminerali funda ezigabeni ezikhethekile zewebhusayithi.