Qaadashada cuntada “waxtar badan” leh, dad badan ayaa la yaaban: haddii aan cuni doono 500% qiimaha fitamiin C, 1000% fiitamiin B12, ma mudan tahay in wax la qabto?
Fiitamiinnada xad -dhaafka ah, ee ku xanniban jidhkeenna oo ay weheliyaan cuntada maalinlaha ah ee caadiga ah ayaa gabi ahaanba ammaan ah. Laakiin haddii aad qaadatid fiitamiino dheeri ah ama aad cuntid cuntooyin si gaar ah loo xoojiyay, waa inaad maskaxda ku haysaa xeerar iyo xannibaadyo. Xeerarka isticmaalka ee jira ma jiraan wax xaddidaadyo gaar ah, marka laga reebo fiitamiin A. Hoos waxaan ku soo bandhignaa talooyinka Akademiyada Maraykanka ee Sayniska:
| Nafaqo | Ugu badnaan la oggol yahay | Saamiga heerka isticmaalka |
|---|---|---|
| Faytamiin a (Retinol), mcg | 3000 * | 330% |
| Faytamiin C (ascorbic-TA), mg | 2000 | 2200% |
| Faytamiin D (cholecalciferol) µg | 50 | 500% |
| Faytamiin E (α-tocopherol) mg | 1000 * | 6700% |
| Vitamin K | - | wax macluumaad ah |
| Vitamin B1 (Tiamine) | - | wax macluumaad ah |
| Vitamin B2 (Riboflavin) | - | wax macluumaad ah |
| Faytamiin PP (B3, Niacin), mg | 35 * | 175% |
| Vitamin B5 (Pantothenic-TA) | - | wax macluumaad ah |
| Vitamin B6 (pyridoxine), mg | 100 | 5000% |
| Vitamin B9 (folic ilaa-taas), mcg | 1000 * | 250% |
| Vitamin B12 (cyanocobalamin), mcg | - | wax macluumaad ah |
| Choline, mg | 3500 | 700% |
| Biotin | - | wax macluumaad ah |
| carotenoids | - | wax macluumaad ah |
| boron, mg | 20 | 2000% |
| Kaalshiyam, mg | 2500 | 250% |
| Chrome | - | wax macluumaad ah |
| Copper, mcg | 10000 | 1000% |
| Fluoride, mg | 10 | 250% |
| Iodine, mcg | 1100 | 730% |
| Bir, mg | 45 | 450% |
| Magnesium, mg | 350 * | 87% |
| Manganese, mg | 10 | 500% |
| Molybdenum, mcg | 2000 | 2900% |
| Fosfoor, mg | 4000 | 500% |
| potassium | - | wax macluumaad ah |
| Selenium, mcg | 400 | 570% |
* Xaddidaaddan waxa lagu soo rogay oo keliya nafaqooyinka loo qaato qaabka dawooyin dheeraad ah iyo/ama cuntooyinka macmalka ah ee lagu hodmay, ee maaha isticmaalka nafaqeynta ee alaabta caadiga ah.
Faytamiin A.
Qadar badan oo fiitamiin A ah oo ah qaabka Retinol ayaa lagu kaydiyaa beerka, sidoo kale wuxuu ku uruuraa qiyaasta xad dhaafka ah ee maalinlaha ah sidoo kale. Sidaa darteed, isticmaalka joogtada ah ee beerka oo aad u badan waxay u horseedi kartaa sumayn raagtay oo leh Retinol, in kasta oo qiyaasta loo baahan yahay tan ay aad u badan tahay. Waxaa loo tixgeliyaa qaadashada maalinlaha ah ee halista ah in kabadan 7,500 mcg (800% caadi ah) in kabadan 6 sano, ama in kabadan 30,000 mcg in kabadan 6 bilood. Ku sumowga ba'an ee leh fitamiin A waxaa suurtogal ah in la qaato hal qiyaas oo ka badan 7500 mg/kg (tusaale ahaan qiyaastii 50 000% caadi ah), qiyaasaha noocaas ah waxaa laga yaabaa inay ku jiraan beerka xayawaanka dabaysha - orso dillaac, walrus, iwm ... La mid ah sumowga ku tilmaamay sahamiyayaashii ugu horreeyay dhammaadkii qarnigii XVI.
Gaar ahaan khatarta ayaa ah xad-dhaafka Retinol ee haweenka uurka leh, sababtoo ah ficilkeeda teratogenic. Sidaa darteed, waxaa jira talobixin caafimaad oo loogu tala galay dumarka lagu daweynayay fitamiin A dhowr bilood kahor uurka ilaa daalka kaydka xad-dhaafka ah ee Retinol ee beerka ku jira. Iyo fiitamiinkan ayaa lagama maarmaan u ah in la raaco xilliga uurka, gaar ahaan isticmaalka "dheeri waxtar leh".
Heerarka maxalliga ah ee heerka isticmaalka ugu badan ee Retinol ee lagu go'aamiyay 3000 microgram ee dhammaan dadka waaweyn, iyada oo aan loo kala qaybin ilaha dabiiciga iyo kuwa dabiiciga ah.
Si kastaba ha ahaatee, dadka badidoodu waxay ku nool yihiin fiitamiin A ku filan oo ah beta-carotene. Oo aad bay caafimaad u tahay, maxaa yeelay, si ka duwan Retinol, aad bay ammaan ugu tahay tiro kasta oo macquul ah. Xitaa haddii aad ku cuntid beta-carotene qiyaaso gabi ahaanba aan macquul ahayn, wax khatar ah kuma tihid marka laga reebo in sankaaga ama calaacashaadu ay u noqon doonaan oranji (sawirrada Wikipedia):
Xaaladani gabi ahaanba waa badbaado (marka laga reebo cabsida dadka ku hareeraysan :) waxayna dhaafi doontaa haddii aad u istaagto inaad dhuuqdo karootada megadose.
Sidaa darteed, haddii aadan isticmaaleynin daroogo dheeri ah oo aadan ku xadgudbin beerka, cabsida xad dhaafka ah ee nafaqo kasta looma baahna. Jidhkeennu waxaa loogu talagalay noocyo badan oo fiitamiino iyo macdano ah.
Miyaad Ka Badin Kartaa Fiitamiinnada
Mire ku saabsan vitamins iyo macdanta akhri qaybaha gaarka ah ee bogga.