Kutora chikafu "chinobatsira", vanhu vazhinji vanoshamisika: kana ndikadya 500% yekukosha kwevhitamini C, 1000% yevhitamini B.12, izvo zvakakosha kuita?
Mavhitamini akawandisa, akavharirwa mumuviri wedu pamwe chete nekudya kwemazuva ese akachengeteka zvachose. Asi kana iwe uri kutora mavhitamini ekuwedzera kana kudya zvakasimbiswa zvakanyanya, iwe unofanirwa kuyeuka mimwe mitemo uye zvirambidzo. Mumitemo iripo yekushandiswa hakuna zvirambidzo zvakakosha, kunze kwevhitamini A. Pazasi tinopa mazano eAmerican Academy of Sciences:
| Nutrient | Iyo yakawanda inobvumidzwa | Chiyero cheiyo mwero wekushandisa |
|---|---|---|
| Vitamini a (Retinol), mcg | 3000 * | 330% * |
| Vitamini C (ascorbic-TA), mg | 2000 | 2200% |
| Vitamin D (cholecalciferol) µg | 50 | 500% |
| Vitamin E (α-tocopherol) mg | 1000 * | 6700% * |
| Vitamin K | - | hapana data |
| Vitamini B1 (thiamine) | - | hapana data |
| Vitamini B2 (Riboflavin) | - | hapana data |
| Vitamin PP (B3, Niacin), mg | 35 * | 175% * |
| Vitamini B5 (Pantothenic-TA) | - | hapana data |
| Vitamini B6 (pyridoxine), MG | 100 | 5000% |
| Vitamini B9 (folic kune-izvo), mcg | 1000 * | 250% * |
| Vitamini B12 (cyanocobalamin), mcg | - | hapana data |
| Choline, mg | 3500 | 700% |
| Biotin | - | hapana data |
| Carotenoids | - | hapana data |
| Boron, mg | 20 | 2000% |
| Calcium, mg | 2500 | 250% |
| Chrome | - | hapana data |
| Mhangura, mcg | 10000 | 1000% |
| Fluoride, mg | 10 | 250% |
| Iodine, mcg | 1100 | 730% |
| Iron, mg | 45 | 450% |
| Magnesium, mg | 350 * | 87% * |
| Manganese, mg | 10 | 500% |
| Molybdenum, mcg | 2000 | 2900% |
| Phosphorus, MG | 4000 | 500% |
| Potassium | - | hapana data |
| Selenium, mcg | 400 | 570% |
* kuganhurirwa uku kunongoiswa pane zvinovaka muviri zvinotorwa muchimiro chekuwedzera zvinodhaka uye/kana mune zvekugadzira zvikafu zvakafumiswa, uye kwete zvekushandisa zvinovaka muviri zvezvakajairwa zvigadzirwa.
Vhitamini A.
Huwandu hwakakura hwevhitamini A muchimiro che Retinol inochengetwa muchiropa, inounganidza ipapo iyo yakawandisa dhigirii yezuva nezuva zvakare. Nokudaro, kushandiswa nguva dzose kwechiropa muhuwandu hwakawanda kunogona kutungamirira kuchepfu isingagumi ne Retinol, kunyange zvazvo muyero unodiwa pane izvi wakakura zvikuru. Inofungidzirwa kuti ine ngozi yezuva nezuva inodarika 7,500 mcg (800% yezvakajairwa) kweanopfuura makore matanhatu, kana kupfuura 6 mcg kweinopfuura mwedzi mitanhatu. Muchetura wakanyanya nevhitamini A unogoneka nedosi imwe chete inodarika 30,000 mg/kg (kureva 6 7500% yezvakajairwa), mishonga yakadai inogona kunge iri muchiropa chemhuka dzepolar - polar bear, walrus, nezvimwewo ... Zvakafanana nehupfu. inotsanangurwa nevaongorori vekutanga kubva pakupera kwezana ramakore reXVI.
Kunyanya njodzi kuwandisa kwezita Retinol kune vakadzi vane nhumbu, nekuda kwezviito zvetatogenic. Naizvozvo, kune zano rekurapa kuvakadzi vairapwa vhitamini A kwemwedzi yakati wandei vasati vaita nhumbu kusvika pakupera kwenzvimbo dzakachengetwa dze Retinol muropa. Uye vhitamini iyi inofanirwa kutevera panguva yekuzvitakura, kunyanya mukushandisa kwe "zvinobatsira zvinowedzera".
Mune zviyero zvemuno zvepamusoro zvinobvumidzwa manyore ekushandisa Retinol yakatemwa mumazana matatu emakirogiramu evakuru vese, pasina kupatsanurwa muzvinhu zvakasikwa neyakagadzirwa
Nekudaro, vanhu vazhinji vari pakati pe-latitudes vanowana akakwana vhitamini A muchimiro che beta-carotene. Uye ine hutano hwakanyanya, nekuti iyo, kusiyana neRetinol, yakachengeteka zvakakwana mune chero huwandu hunonzwisisika. Kunyangwe iwe ukadya beta-carotene mune zvisingaite zvisingaite, iwe hausi munjodzi kunze kwekuti mhino yako kana zvanza zvako zvichachinja orenji (mifananidzo kubva Wikipedia):
Iyi mamiriro yakachengeteka zvachose (kunze kwekutya kwevanhu vari munharaunda yako :) uye ichapfuura kana iwe ukamira kuti utore karoti mu megadose.
Nekudaro, kana usiri kushandisa mamwe madhiragi uye usashandise zvisina kunaka chiropa, kutya kwekuwedzeredza chero chinhu chinovaka muviri hakudiwe. Muviri wedu wakagadzirirwa huwandu hwakakura hwekushandisa mavitamini uye mamineral.
Iwe Unogona Kuwedzeredza Mavitamini?
Mire nezve iyo Vitamini uye zvicherwa verenga muzvikamu zvakasarudzika zvewebhusaiti.