Kutola chakudya "chofunikira kwambiri", anthu ambiri amadabwa: ngati ndingadye 500% yamtengo wapatali wa vitamini C, vitamini B 1000%12, kodi ndizoyenera kuchita?
Mavitamini owonjezera, otsekeredwa m'thupi lathu komanso chakudya chatsiku ndi tsiku ndi otetezeka mwamtheradi. Koma ngati mukumwa mavitamini owonjezera kapena kudya zakudya zopangidwa mwaluso, muyenera kukumbukira malamulo ndi zoletsa. M'magwiritsidwe omwe alipo palibenso zoletsa zapadera, kupatula vitamini A. Pansipa tikupereka malingaliro a American Academy of Sciences:
| Zakudya zabwino | Kutalika kovomerezeka | Chiŵerengero cha kuchuluka kwa mowa |
|---|---|---|
| Vitamini a (Retinol), mcg | 3000 * | 330% * |
| Vitamini C (ascorbic-TA), mg | 2000 | 2200% |
| Vitamini D (cholecalciferol) µg | 50 | 500% |
| Vitamini E (α-tocopherol) mg | 1000 * | 6700% * |
| vitamini K | - | palibe deta |
| Vitamini B1 (thiamine) | - | palibe deta |
| Vitamini B2 (Riboflavin) | - | palibe deta |
| Vitamini PP (B3, Niacin), mg | 35 * | 175% * |
| Vitamini B5 (Pantothenic-TA) | - | palibe deta |
| Vitamini B6 (pyridoxine), mg | 100 | 5000% |
| Vitamini B9 (folic to-izo), mcg | 1000 * | 250% * |
| Vitamini B12 (cyanocobalamin), mcg | - | palibe deta |
| Choline, mg | 3500 | 700% |
| Biotin | - | palibe deta |
| Carotenoids | - | palibe deta |
| Boron, mg | 20 | 2000% |
| Kashiamu, mg | 2500 | 250% |
| Chrome | - | palibe deta |
| Mkuwa, mcg | 10000 | 1000% |
| Fluoride, mg | 10 | 250% |
| Ayodini, mcg | 1100 | 730% |
| Iron, mg | 45 | 450% |
| Mankhwala a magnesium, mg | 350 * | 87% * |
| Manganese, mg | 10 | 500% |
| Molybdenum, mcg | 2000 | 2900% |
| Phosphorous, mg | 4000 | 500% |
| Potaziyamu | - | palibe deta |
| Selenium, mcg | 400 | 570% |
* Kuletsa kumeneku kumangoperekedwa pazakudya zomwe zimatengedwa ngati mankhwala owonjezera komanso/kapena zakudya zopatsa thanzi, osati kudya zakudya zomwe wamba.
Vitamini A.
Mavitamini ambiri a Retinol amasungidwa m'chiwindi, amadziwikiranso kuchuluka kwa tsiku ndi tsiku. Chifukwa chake, kumwa chiwindi nthawi zonse kumatha kubweretsa poyizoni wambiri ndi Retinol, ngakhale kuti kuchuluka kwake kumafunikira kwambiri. Amawonedwa kuti ndi oopsa tsiku lililonse opitilira 7,500 mcg (800% yabwinobwino) kwa zaka zoposa 6, kapena kupitilira 30,000 mcg kwa miyezi yopitilira 6. Poizoni woyipa wokhala ndi vitamini A ndiwotheka pamlingo umodzi wopitilira 7500 mg / kg (mwachitsanzo, pafupifupi 50 000% yabwinobwino), Mlingo wotere ungakhale uli m'chiwindi cha nyama zakumtunda - zimbalangondo za polar, walrus, ndi zina zotero. ofotokozedwa ndi ofufuza oyamba kumapeto kwa zaka za XVI.
Zowopsa kwambiri ndi kuchuluka kwa Retinol kwa amayi apakati, chifukwa chazomwe amachita. Chifukwa chake, pali upangiri wa zamankhwala kwa azimayi omwe amathandizidwa ndi vitamini A kwa miyezi ingapo asanatenge mimba mpaka kutopa kwa nkhokwe zambiri za Retinol m'chiwindi. Ndipo vitamini iyi ndiyofunikira kutsatira panthawi yapakati, makamaka pakugwiritsa ntchito "zowonjezera zowonjezera".
M'magawo am'magwiritsidwe otseguka kwambiri amtundu wa Retinol wotsimikizika mu 3000 micrograms kwa akulu onse, osagawika pazachilengedwe komanso zopangira.
Komabe, anthu ambiri omwe ali pakatikati pa latitude amapeza vitamini A wokwanira ngati beta-carotene. Ndipo ndi wathanzi kwambiri, chifukwa, mosiyana ndi Retinol, ndiyotetezeka bwino mulingo wokwanira. Ngakhale mutadya beta-carotene mopanda malire, simuli pachiwopsezo kupatula kuti mphuno kapena manja anu adzasanduka lalanje (zithunzi zochokera ku Wikipedia):
Vutoli ndi lotetezeka mwamtheradi (kupatula kuopa anthu okhala mdera lanu) ndipo lidzatha ngati mungayime kuyamwa kaloti mu megadose.
Chifukwa chake, ngati simukugwiritsa ntchito mankhwala owonjezera ndipo simukugwiritsa ntchito molakwika chiwindi, kuopa kuwonjezera michere iliyonse sikofunikira. Thupi lathu lakonzedwa kuti lizigwiritsa ntchito mavitamini ndi michere yambiri.
Kodi Mutha Kugwiritsa Ntchito Mavitamini?
Kutentha za mavitamini ndi mchere werengani m'magawo apadera a tsambalo.