Mavhithamini anogadzikana nemafuta A, D, E, uye K anokosha kune zvakasiyana-siyana zvehupenyu muviri wako unoda kukwanisa kurarama uye kuva noutano hwakanaka. Iwe unogona kuvatora kubva pane zvokudya zvaunodya (uye kubuda kwezuva mune vitamin D), asi zvinowanikwawo muhuwandu hwekuwedzera, kazhinji muhuwandu.
Muviri wako unoramba uine mavhithamini ane mafuta akawanda muropa rako uye mafuta ako masero, saka anochengeterwa nguva yakareba kudarika mavhithamini anogadzirisa mvura.
Kune rumwe ruoko, iwe hauna zvishoma kubata nekushaiwa simba, asi, kune rumwe rutivi, vanogona kuvaka kune zvinokonzera tsvina munguva.
The Health and Medicine Division ye National Academy of Sciences, Engineering, uye Medicine yakaronga kuti yakawanda yeiwo imwe nheyo yaunoda zuva rega rega, uyewo inokonzerwa nepamusoro yekudya (UL). I-UL ndiyo yakanyanya kudyiwa yemuviri umwe neumwe unozivikanwa kuti wakachengeteka.
Vitamin A
Vitamin A inofanirwa kuonekwa zvakanaka, kubereka, maitiro ezvirwere uye masero. Chipo chekubhadhara zuva nezuva ndeche 700 micrograms yevakadzi uye micrograms 900 varume. Iyo UL is 3,000 micrograms pazuva. Nguva dzose kudya zvinopfuura izvi zvinogona kukonzera kurasikirwa kwebvudzi, kuputika kwemiromo, ganda rakaoma, misoro uye mapfupa asina simba. Kuenderera mberi kwekuwedzerwa kwevhitamisi A zvinowedzera zvinogona kutungamirira kukuvadzwa kwechiropa, kunyanya kana iwe uine kudhakwa kwakanyanya, kana uine chirwere cheropa kana kuti mazinga akawanda echolesterol uye triglycerides.
Vakadzi vane pamuviri vanodya mavitamini A akawanda vakawedzera dambudziko rekuremara kwekuberekwa.
Vitamin D
Vitamini D inobatsira muviri wako kuti uwane calcium , saka inokosha kumapfupa akasimba nemazino. Mvumo yezuva nezuva yakakurudzirwa inosvika pamakiromita mashanu kusvika ku10 pazuva. Iyo UL is 50 micrograms (kana 2,000 International Units) pazuva.
Kuenda mari iyi zuva nezuva kunogona kukonzera chirwere chinonzi hypercalcemia (yakakwirira ye calcium muropa). Zviratidzo zvepakutanga zvinosanganisira kushungurudza, kurutsa, uye kurwisa, uye kuramba uchiwedzera kudya mavitamini D kunogona kupedzisira kwaita kuti uwedzere kudengenyeka, mafungiro empi, uye kuora kwepvo.
Vitamin E
Vitamin E inoshanda se antioxidant mumuviri wako. Iko rinorayirwa zuva rega rega rega micrograms 15 pazuva, uye UL is 1000 micrograms pazuva. Kunyanya kudarika iro UL zuva rega roga kunogona kutungamirira kumatambudziko ekubuda ropa, kunyanya kune vanhu vari kutorawo mishonga yekuchera ropa. Zvakawanda zvevhitamini E zvinogonawo kukonzera kusuruvara kweutera, kusuruvara, nekururuva.
Vitamin K
Vitamin K inofanirwa kwemazuva ose kuvhara ropa uye inokosha kumapfupa ane utano. Chipo chekubhadhara zuva nezuva ndeche 90 micrograms pazuva kwevakadzi uye 120 micrograms pazuva nokuda kwevarume. The Institute of Medicine haina kugadzirisa UL yevhitamini K kudya.
Sources:
Utano uye Medicine Division ye National Academy of Sciences, Engineering, uye Medicine. "Dheari Reference Reference Intakes Tables nekushanda." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Institutes of Medicine of the Institutes of Health. "Dietary Reference Intakes." http://iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Vitamins.pdf.
The Merck Manual Home Health Handbook. "Vitamin A." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_a.html.
The Merck Manual Home Health Handbook. "Vitamin D." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_d.html.
The Merck Manual Home Health Handbook. "Vitamin E." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_e.html.