Sangano reNational Academy of Sciences, Engineering uye Medicine, Health and Medicine Division rinotarisa kuti yakawanda sei yemaminerari aunoda zuva rega rega, pamwe nekureruka kwepamusoro kwehuwandu hwekudya (UL), iyo ndiyo yakanyanya kudyiwa inozivikanwa kuti yakachengeteka.
Heanoi maLS emazuva ano ezvitanhatu zvakakura zvekudya:
Calcium
Calcium inokosha kumapfupa akasimba nemazino, utano hwehutano hwehutano uye mutsara uye musimba basa.
Chipo chekubhadhara zuva rega rega chikamu chiuru kusvika kune 1,200 miriyoni kuvanhu vakuru. Iyo UL is 2,500 milligrams pazuva. Kushandisa nguva yakawandisa kudarika izvi zvinogona kukonzera njodzi yakakura yekuumba mafungiro nemafuta uye ane zvinetso zvepvo. Kazhinji kaccium inogonawo kukonzera hypercalcemia (ropa re calcium rakanyanya kukwirira). Iko mukaka-alkali syndrome inogona kuitika mushure mekutora yakawanda ye calcium, kazhinji inenge yakafanana ne calcium carbonate-based antiacids.
Chloride
Chloride inobatsira kuchengetedza muviri wako mvura inoyera. I Institutes of Health yakagadza kudya kwakakwana (AI) se 2.3 gramu pazuva nekuda kwevanhu vakuru, uye zvishoma zvishoma kana iwe uine makore. Iyo UL is 3,6 gm pazuva. Kuendesa mari iyi zuva rega rega kunogona kuwedzera kuwedzera kweropa kana ichibatanidzwa ne sodium (munyu inenge hafu sodium nehafu yekloride).
Magnesium
Magnesium inodiwa pakugadzirisa makemikari kuitika mumuviri wako. Chipo chekubhadhara zuva rega rega ndeche 400 kusvika 420 milligrams pazuva kwemajeri nemamiriyoni 310 kusvika 320 pazuva nokuda kwevakadzi.
I-UL ndeye 350 milligrams pazuva, asi kusiyana nemamwe emaminera, inongosanganisira kuwedzera uye kuwedzerwa kwemishonga, asi kwete kubva kune zvokudya. Kunyanya kudarika kupfuura UL zuva rega roga kunogona kukonzera chirwere.
Phosphorus
Phosphorus inofanirwa kuti zvidimbu zvidimbu zvemasero, mapfupa ekukura, uye kugadzirwa kwesimba. Zano rekubhadhara zuva rega rega ndiro 700 milligrams pazuva, uye UL ndeye 4000 milligrams pazuva kune vakawanda vakura uye 3 000 milligrams zuva nezuva kuvanhu vakuru vanopfuura makore makumi manomwe.
Kushandisa nguva yakawandisa kupfuura iyo iyi inogona kukuvadza mapfupa ako uye kuita kuti zvive zvakaoma kuti uwane calcium kubva kune zvokudya.
Potassium
Potassium inofanirwa kuti zvidimbu zvidimbu zvinokwana. Kudya kwakakwana kunogadzirirwa pamakiromita 4.7 pazuva. The Institutes of Medicine haina kuisa UL yeiyo mineral, asi kutora yakawandisa ye potassium zvinowedzera zvinogona kukonzera hyperkalemia, iyo yakawandisa potassium muropa uye inogona kuva nengozi.
Sodium
Sodium inofanirwa kuti mvura ishande. Mawaniro akaenzana akaenzana kubva ku2,5 gramu kusvika ku 1.5 gramu pazuva kwevakuru. Iyo UL is 2.3 ma gramu pazuva uye iri nyore kusvika kana iwe uchidya kudya kwakanyanya muzvokudya zvinoshandiswa. Kushandisa nguva yakawandisa kupfuura iyo iyi inogona kuwedzera kuwedzera kweropa.
Iwe kazhinji haufaniri kunetseka nezvekufamba pamusoro peLS kune chero ipi zvayo yemaminerari makuru, kunze kwekuti iwe uri kutora maitiro makuru ezvokudya zvekudya - zvakaoma kuenda kune ULs kubva pane zvekudya izvo chete. Kana iwe ukatora kudya kwezvokudya, iva nechokwadi chokuti uverenge mazano ekuraira uye utaure nachiremba wako kana uine hutano hwakanaka.
Sources:
The National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.