Xaiv cov zaub mov "muaj txiaj ntsig dua", ntau tus neeg xav tsis thoob: yog tias kuv yuav noj 500% tus nqi ntawm cov vitamin C, 1000% ntawm cov vitamin B12, puas tsim nyog ua li ntawd?
Cov vitamins ntau dhau, nyob hauv peb lub cev nrog rau cov zaub mov niaj hnub niaj hnub muaj kev nyab xeeb kiag li. Tab sis yog tias koj tab tom noj cov vitamins ntxiv lossis noj zaub mov tshwj xeeb uas muaj zog ntxiv, koj yuav tsum nco ntsoov qee cov cai thiab txwv. Hauv cov cai tam sim no ntawm kev siv tsis muaj kev txwv tshwj xeeb, tsis yog rau cov vitamin A. Hauv qab no peb nthuav qhia cov lus pom zoo ntawm American Academy of Sciences:
| Kev noj haus zoo | Qhov siab tshaj plaws tau | Qhov ntsuas kev noj piv thiab kev siv tsawg |
|---|---|---|
| Vitamin A (Retinol), mcg | 3000 * | 330% |
| Vitamin C (ascorbic-TA), mg | 2000 | 2200% |
| Vitamin D (cholecalciferol) µg | 50 | 500% |
| Vitamin E (to-tocopherol) mg | 1000 * | 6700% |
| Vitamin K | - | tsis muaj ntaub ntawv |
| Vitamin B1 (thiamine) | - | tsis muaj ntaub ntawv |
| Vitamin B2 (Riboflavin) | - | tsis muaj ntaub ntawv |
| Vitamin PP (B.3, Niacin), mg, tab | 35 * | 175% |
| Vitamin B5 (Pantothenic-TA) | - | tsis muaj ntaub ntawv |
| Vitamin B6 (pyridoxines), mg | 100 | 5000% |
| Vitamin B9 (folic rau-tias), mcg | 1000 * | 250% |
| Vitamin B12 (cyanocobalamin), mcg | - | tsis muaj ntaub ntawv |
| Choline, mg tau | 3500 | 700% |
| Biotin | - | tsis muaj ntaub ntawv |
| carotenoids | - | tsis muaj ntaub ntawv |
| Boron, cov | 20 | 2000% |
| Cov calcium, mg | 2500 | 250% |
| Chrome | - | tsis muaj ntaub ntawv |
| Tooj liab, mcg | 10000 | 1000% |
| Tshuaj fluoride, mg | 10 | 250% |
| Iodine, mcg cov | 1100 | 730% |
| Hlau, mg | 45 | 450% |
| magnesium, mg | 350 * | 87% |
| manganese, mg | 10 | 500% |
| Molybdenum, mcg | 2000 | 2900% |
| Phosphorus, mg | 4000 | 500% |
| Poov tshuaj | - | tsis muaj ntaub ntawv |
| Selenium, mcg cov | 400 | 570% |
* Qhov kev txwv no tsuas yog txwv rau cov khoom noj uas tau noj hauv daim ntawv ntawm cov tshuaj ntxiv thiab / lossis hauv cov khoom noj khoom haus ntxiv, thiab tsis yog rau kev noj zaub mov ntawm cov khoom lag luam.
Vitamin A.
Qhov loj ntawm cov vitamin A hauv daim ntawv ntawm Retinol tau khaws cia hauv lub siab, ua rau muaj ntau npaum li niaj hnub noj ib yam. Yog li, kev noj daim siab tsis tu ncua hauv cov nyiaj ntau tuaj yeem ua rau mob hnyav nrog Retinol, txawm hais tias koob tshuaj xav tau rau qhov no loj heev. Pom tias txaus ntshai niaj hnub noj ntau dua 7,500 mcg (800% ntawm qhov ib txwm muaj) ntau dua 6 xyoo, lossis ntau dua 30,000 mcg ntau dua 6 lub hlis. Tshuaj lom hnyav nrog cov tshuaj vitamin A tuaj yeem ua tau los ntawm kev txhaj tshuaj ntau dua 7500 mg/kg (piv txwv li 50 000% ntawm qhov ib txwm muaj), cov koob tshuaj no tuaj yeem muaj nyob hauv lub siab ntawm cov tsiaj ncov qaumteb - cov hma ncov qaumteb qabteb, walrus, thiab lwm yam ... Zoo ib yam li cov tshuaj lom piav qhia los ntawm thawj tus neeg tshawb fawb los ntawm qhov kawg ntawm XVI xyoo pua.
Qhov phom sij tshwj xeeb yog qhov tshaj ntawm Retinol rau cov poj niam cev xeeb tub, vim hais tias ntawm nws cov teratogenic kev txiav txim. Yog li, muaj cov lus qhia kho mob rau cov poj niam uas tau raug kho nrog vitamin A rau ob peb lub hlis ua ntej kev xeeb tub mus rau kev tawm ntawm cov peev txheej ntau dhau ntawm Retinol hauv lub siab. Thiab cov vitamins no yog qhov tsim nyog yuav tau ua raws li thaum cev xeeb tub, tshwj xeeb hauv kev siv "cov txiaj ntsig zoo".
Hauv cov qauv hauv zos ntawm qhov siab tshaj plaws tau tso cai theem ntawm Retinol txiav txim siab hauv 3000 micrograms rau txhua tus neeg laus, tsis muaj kev faib tawm rau cov khoom siv ntuj thiab dag.
Txawm li cas los xij, tib neeg feem ntau nyob rau nruab nrab-latitudes tau txais cov vitamin A txaus hauv daim ntawv ntawm beta-carotene. Thiab nws muaj kev noj qab haus huv heev, vim nws, tsis zoo li Retinol, muaj kev nyab xeeb zoo nyob hauv txhua qhov tsim nyog. Txawm hais tias koj noj beta-carotene hauv qhov tsis tsim nyog kiag li, koj tsis muaj kev phom sij tshwj tsis yog tias koj lub qhov ntswg lossis koj xib teg yuav tig txiv kab ntxwv (duab los ntawm Wikipedia):
Qhov xwm txheej no muaj kev nyab xeeb kiag (tshwj tsis yog ntshai cov neeg hauv koj ib puag ncig :) thiab yuav dhau mus yog tias koj tsum tsis nqus cov carrots hauv megadose.
Yog li, yog tias koj tsis siv tshuaj ntxiv thiab tsis ua txhaum lub siab, kev ntshai ntawm ntau tshaj ntawm cov khoom noj haus tsis tas yuav tsis tsim nyog. Peb lub cev tau tsim los rau ntau ntau ntawm kev noj cov vitamins thiab minerals.
Koj Puas tuaj yeem Siv Hauv Vitamin?
Hais txog lub vitamins thiab minerals nyeem hauv ntu tshwj xeeb ntawm lub vev xaib.