I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division inquma ukuthi yikuphi okungamaminerali okudingayo nsuku zonke, kanye nezinga eliphezulu lokunakekelwa eliphezulu (UL), okuyinto yokudla okukhulu kakhulu eyaziwa ukuthi iphephile.
Nazi i-UL yamanje zamaminerali ayisithupha okudla kakhulu:
I-calcium
I-calcium iyadingeka emathanjeni anamandla namazinyo, i-clotting yegazi enempilo kanye nomsebenzi wesisindo nomisipha.
Isibonelelo samanje nsuku zonke siphakamise ama-milligram angu-1 000 kuya ku-1 200 kubantu abadala. I-UL ingu-2 500 milligrams ngosuku. Ukudla njalo ngaphezu kwalesi simali kungabangela ingozi ephakeme yokwenza amatshe wezinso nokuba nezinkinga zezinso. I-calcium eningi kakhulu ingabangela futhi i-hypercalcemia (amazinga wegazi we-calcium aphakeme kakhulu). I-milk-alkali syndrome ingenzeka ngemva kokuthatha i-calcium eningi, ngokuvamile i-antiacids esekelwe nge-calcium carbonate.
I-Chloride
I-chloride isiza ukugcina amanzi akho emzimbeni ehlelekile. I-Institutes of Health inqume ukudla okwanele (i-AI) njenge-2.3 amagremu ngosuku ngabantu abaningi abadala, ngokuncane kakhulu uma ukhula. I-UL ingu-3.6 amagremu ngosuku. Ukuhamba ngale mali nsukuzonke kungandisa ukwanda kwegazi uma kuhlanganiswe ne-sodium (usawoti ungama-sodium engxenye nengxenye ye-chloride).
I-Magnesium
I-magnesium iyadingeka ukuze kube nokusebenza kwamakhemikhali okwenzeka emzimbeni wakho. Isibonelelo samanje nsuku zonke siyi-milligram 400 kuya ku-420 ngosuku ngamadoda namamitha ayi-310 kuya kwangu-320 ngosuku ngabesifazane.
I-UL ingama-milligram angu-350 ngosuku, kodwa ngokungafani namanye amaminerali, kuphela okubandakanya ukungenisa okunomsoco kanye nokwelapha, kepha hhayi emithonjeni yokudla. Ukusebenzisa ngaphezu kwe-UL nsuku zonke kungabangela isifo sohudo.
Phosphorus
I-phosphorus iyadingeka ukuze i-membranes ejwayelekile, ukukhula kwamathambo, nokukhiqizwa kwamandla. Isibonelelo samanje nsuku zonke siphakamise ama-milligram angu-700 ngosuku, kanti i-UL ingama-milligram angu-4 000 ngosuku abantu abaningi abadala kanye nama-milligram angu-3 000 ngosuku abantu abadala abangaphezu kweminyaka engu-70.
Ukudla njalo ngaphezu kwalesi simali kungalimaza amathambo akho futhi kwenze kube nzima ukuthola i-calcium ekudleni.
Potassium
I-potassium iyadingeka ukuze ibhalansi evamile yetshezi. Ukudla okwanele kusethwe kuma 4.7 amagremu ngosuku. I-Institutes of Medicine ayisethelanga i-UL yale mineral, kodwa ukuthatha izithako eziningi ze-potassium kungabangela i-hyperkalemia, ene-potassium kakhulu egazini futhi ingaba yingozi kakhulu.
I-sodium
I-sodium iyadingeka ukuze ibhalansi yetshezi. Amakamelo okudla okuwanele avela ku-1.2 amagremu kuya ku-1.5 amagremu ngosuku ngabantu abadala. I-UL ingu-2.3 amagremu ngosuku futhi kulula ukuyifinyelela uma udla ukudla okuphezulu ekusetshenzisweni kokudla. Ukudla njalo ngaphezu kwalesi simali kungandisa ukwanda kwegazi.
Ngokujwayelekile akudingeki ukhathazeke ngokuhamba nge-ULs nganoma iyiphi yalezi zimaminerali ezinkulu, ngaphandle kokuthi uthatha amanani amaningi wezithako zokudla - kunzima ukuhamba phezu kwe-UL kusuka emithonjeni yokudla yedwa. Uma uthatha izithako zokudla, qiniseka ukuthi ufunda izikhombisi zelebula bese ukhuluma nodokotela wakho uma unemibandela yezempilo.
Imithombo:
I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.