Amavithamini A-D, E, no-K ahlanzekile-mafutha ayadingeka ukuze kube nemisebenzi ehlukahlukene yemvelo umzimba wakho udinga ukukwazi ukusinda futhi uphile. Ungabathola ekudleni okudlayo (nokushisa kwelanga lapho kutholakala khona i-vitamin D), kodwa futhi kuyatholakala kwifomu eyengeziwe, kaningi ngokukhululeka.
Umzimba wakho ugcina amavithamini amaningi anesisindo esifubeni sakho namaseli akho amafutha, ngakho agcinwa isikhathi eside kunamavithamini angenawo amanzi.
Ngesandla esisodwa, awukwazi ukubhekana nokuntuleka, kodwa ngakolunye uhlangothi, bangakwazi ukwakha amazinga anobuthi ngokuhamba kwesikhathi.
I-Health and Medicine Division ye-National Academy of Sciences, Engineering, kanye neMedineti inqume ukuthi ingakanani yesakhi ngasinye esiyidingayo nsuku zonke, kanye nezinga eliphezulu lokunakekelwa eliphezulu (UL). I-UL yiyona iningi elikhulu lokudla komsoco ngamunye owaziwa ukuthi uphephile.
I-Vitamin A
I-Vitamin A iyadingeka ukuze ubone umbono ophilile, ukukhiqiza, ukusebenza kwamasosha omzimba nokuthuthukiswa kwamaseli. Isibonelelo samanje nsuku zonke si-700 micrograms yabesifazane kanye namancane ama-microgram angu-900 ngamadoda. I-UL ingu-3,000 micrograms ngosuku. Ukudla njalo ngaphezu kwalesi sixazululo kungabangela ukulahlekelwa izinwele, izindebe eziqhekekile, isikhumba esomile, ikhanda kanye namathambo abuthakathaka. Ukusetshenziswa ngokweqile kwamavithamini A kungabangela ukulimala kwesibindi, ikakhulukazi uma udla kakhulu utshwala, noma unesifo sesibindi noma amazinga aphezulu we-cholesterol ne-triglycerides.
Abesifazane abakhulelwe abasebenzisa i-vitamin A kakhulu banyuke ingozi yokukhubazeka kokuzalwa.
I-Vitamin D
I-Vitamin D isisiza umzimba wakho ukuba uthathe i- calcium , ngakho-ke kubalulekile ukuba amathambo namazinyo aqinile. Isibonelelo samanje nsuku zonke sinconywa sinezinkampani ezincane ezinhlanu kuya kwezingu-10 ngosuku. I-UL ingama-micrograms angu-50 (noma ama-Unity wama-International angu-2) ngosuku.
Ukuhamba ngale mali nsuku zonke kungabangela isimo esibizwa ngokuthi i-hypercalcemia (izinga eliphezulu le-calcium egazini). Izimpawu zokuqala zifaka ukuhlanzeka, ukuhlanza, nokuhuda, nokudla okunamandla okuqhubekayo kwe-vitamin D kungagcina kuholele ekukhuculeni amanzi, ukubola kwamatshe kanye nokulimala kwezinso.
I-Vitamin E
I-Vitamin E isebenza njenge-antioxidant emzimbeni wakho. Isibonelelo samanje nsuku zonke sinconywa ngama-micrograms angu-15 ngosuku, kanti i-UL yi-micrograms eziyi-1,000 ngosuku. Ukusebenzisa ngaphezu kwe-UL nsuku zonke kungaholela ezinkingeni zokugaya igazi, ikakhulukazi kubantu abathwala imithi yokwehlisa igazi. Amanani amaningi kavithamini E angabangela nokubuthakathaka komzimba, isicashu, nesifo sohudo.
I-Vitamin K
I-Vitamin K iyadingeka ukuze i-clotting ejwayelekile yegazi futhi ibalulekile emathanjeni enempilo. Isibonelelo samanje nsuku zonke siphakamiswe ama-micrograms angu-90 ngosuku ngabesifazane nabangu-120 microgram ngosuku ngamadoda. I-Institute of Medicine ayizange ihlinzekwe u-UL we-vitamin K yokudla.
Imithombo:
Division Health and Medicine Division of National Academy of Sciences, Engineering, kanye neMithi. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Izikhungo zoMuthi we-Institutes of Health. "Izindleko zokudluliswa kwezidakamizwa." http://iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Vitamins.pdf.
I-Merck Manual Home Health Handbook. "I-Vitamin A." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_a.html.
I-Merck Manual Home Health Handbook. "Vitamin D." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_d.html.
I-Merck Manual Home Health Handbook. "I-Vitamin E." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_e.html.