Daukan abincin "mafi fa'ida", mutane da yawa suna mamaki: idan zan ci 500% na darajar bitamin C, 1000% na bitamin B12, shin hakan ya dace?
Yawan bitamin, tarko a jikin mu tare da abinci na yau da kullun suna da cikakken aminci. Amma idan kuna shan ƙarin bitamin ko ku ci abinci mai ƙarfi na musamman, ya kamata ku tuna da wasu dokoki da ƙuntatawa. A cikin ƙa'idojin amfani na yanzu babu ƙuntatawa ta musamman, ban da bitamin A. A ƙasa muna gabatar da shawarwarin Cibiyar Kimiyya ta Amurka:
| Abinci | Matsakaicin izinin | Yanayin yawan kuɗin amfani |
|---|---|---|
| Vitamin A (Retinol), mcg | 3000 * | 330% * |
| Vitamin C (ascorbic-TA), MG | 2000 | 2200% |
| Vitamin D (cholecalciferol) µg | 50 | 500% |
| Vitamin E (α-tocopherol) MG | 1000 * | 6700% * |
| Vitamin K | - | babu bayanai |
| Vitamin B1 (thiamine) | - | babu bayanai |
| Vitamin B2 (Riboflavin) | - | babu bayanai |
| Vitamin PP (B.3, Niacin), mg | 35 * | 175% * |
| Vitamin B5 (Pantothenic-TA) | - | babu bayanai |
| Vitamin B6 (pyridoxine), MG | 100 | 5000% |
| Vitamin B9 (folic to-wancan), mcg | 1000 * | 250% * |
| Vitamin B12 (cyanocobalamin), mcg | - | babu bayanai |
| Choline, MG | 3500 | 700% |
| Biotin | - | babu bayanai |
| carotenoids | - | babu bayanai |
| Boron, MG | 20 | 2000% |
| Alli, MG | 2500 | 250% |
| Chrome | - | babu bayanai |
| Copper, mcg | 10000 | 1000% |
| Fluoride, MG | 10 | 250% |
| Iodine, mcg | 1100 | 730% |
| Irin, mg | 45 | 450% |
| Magnesium, MG | 350 * | 87% * |
| Manganese, MG | 10 | 500% |
| Molybdenum, mcg | 2000 | 2900% |
| Phosphorus, MG | 4000 | 500% |
| potassium | - | babu bayanai |
| Selenium, mcg | 400 | 570% |
* Ana sanya wannan iyakance kawai akan abubuwan gina jiki da aka ɗauka a cikin nau'in ƙarin magunguna da/ko a cikin kayan abinci na wucin gadi, kuma ba don cin abinci na yau da kullun ba.
Vitamin A.
Ana adana adadi mai yawa na bitamin A a cikin nau'in Retinol a cikin hanta, yana tarawa a cikin allurar yau da kullun ma. Sabili da haka, yawan amfani da hanta akai -akai yana iya haifar da guba na yau da kullun tare da Retinol, kodayake adadin da ake buƙata don wannan yana da yawa. Anyi la'akari da haɗarin yau da kullun sama da 7,500 mcg (800% na al'ada) sama da shekaru 6, ko fiye da 30,000 mcg sama da watanni 6. M mai guba tare da bitamin A yana yiwuwa tare da allurai guda ɗaya sama da 7500 MG/kg (watau kusan 50 000% na al'ada), irin waɗannan allurai na iya kasancewa cikin hanta na dabbobin dabbar - belar polar, walrus, da sauransu… wanda masu binciken farko suka bayyana daga ƙarshen karni na XVI.
Musamman ma haɗari shine yawan sinadarin 'Retinol' ga mata masu juna biyu, saboda aikinsa na teratogenic. Sabili da haka, akwai shawarwarin likita ga matan da aka shayar da bitamin A na tsawon watanni kafin ciki har zuwa ga ƙarancin tarin sinadarin Retinol a cikin hanta. Kuma wannan bitamin ya zama dole a bi yayin daukar ciki, musamman wajen amfani da “kari mai amfani”.
A cikin ma'aunin gida na matsakaicin damar amfani da sinadarin Retinol wanda aka ƙaddara a cikin 3000 microgram ga duk manya, ba tare da rarrabuwa zuwa cikin asalin halitta da na wucin gadi.
Koyaya, yawancin mutane a tsakiyar latitudes suna samun isasshen bitamin A a cikin nau'in beta-carotene. Kuma yana da ƙoshin lafiya, saboda, sabanin Retinol, yana da cikakkiyar lafiya a kowane adadin da ya dace. Ko da kun ci beta-carotene a cikin allurai marasa ma'ana, ba ku cikin haɗari sai hancinku ko tafukanku za su zama ruwan lemo (hotuna daga Wikipedia):
Wannan yanayin yana da cikakken aminci (ban da tsoron mutanen da ke kewaye da ku :) kuma zai wuce idan kun tsaya shayar da karas a cikin megadose.
Sabili da haka, idan baku amfani da ƙarin ƙwayoyi kuma baza ku cutar hanta ba, jin tsoron wuce haddi na kowane kayan abinci ba lallai bane. An tsara jikinmu don yawan kewayon bitamin da ma'adinai.
Shin Za Ku Iya Amfani da Vitamin?
Mire game da bitamin da kuma ma'adanai karanta a cikin sassan musamman na gidan yanar gizon.