Cov tshuaj muaj roj ntau hauv cov vitamins A, D, E, thiab K yog qhov tseem ceeb rau ntau yam roj ntsha hauv koj lub cev uas yuav tsum tau muaj peev xwm muaj sia nyob thiab muaj kev noj qab haus huv. Koj tuaj yeem tau txais los ntawm cov khoom noj uas koj noj (thiab hnub ci tau kis ntawm cov vitamin D), tab sis lawv kuj muaj nyob rau hauv daim ntawv ntxiv, feem ntau loj heev.
Koj lub cev ua rau cov roj vitamins nyob rau hauv koj lub siab thiab koj lub hlwb, yog li lawv tau muab ntau tshaj cov dej muaj dej-soluble vitamins.
Ib sab tes, koj yuav tsis kam nrog ib qho tsis muaj peev xwm, tab sis, ntawm qhov tod tes, lawv muaj peev xwm txhim kho kom muaj kev sib to taub theem thaum lub sijhawm.
Kev Noj Qab Haus Huv thiab Kho Mob ntawm National Academies of Sciences, Engineering, thiab Medicine tau txiav txim siab seb txhua qhov kev pab cuam uas koj xav tau txhua hnub, thiab kev mob siab tshaj plaws (UL). Lub UL yog qhov loj tshaj plaws ntawm txhua qhov kev paub tias muaj kev nyab xeeb.
Vitamin A
Vitamin A yog qhov tsim nyog rau kev pom kev noj qab haus huv, kev yug dua tshiab, lub cev tsis muaj zog thiab cell development. Qhov nyiaj pom zoo txhua hnub yog 700 micrograms rau cov poj niam thiab 900 micrograms rau txhua tus txiv neej. UL yog 3,000 micrograms ib hnub twg. Feem ntau noj ntau dua li cov nyiaj no yuav ua rau cov plaub hau poob, ua rau tawg, tawv nqaij, mob taub hau thiab pob txha tsis muaj zog. Txuas ntxiv ntawm kev siv cov tshuaj vitamin A yuav ua rau kev puas siab puas ntsws, tshwj xeeb tshaj yog tias koj tseem haus dej cawv, lossis muaj kab mob siab lossis mob siab muaj roj cholesterol thiab triglycerides.
Cov poj niam cev xeeb tub uas noj ntau dhau cov vitamin A tau ntau dua qhov muaj feem yuav yug me nyuam tsis zoo.
Vitamin D
Vitamin D pab koj lub cev nqus cov calcium , yog li nws tseem ceeb heev rau cov pob txha thiab cov hniav. Cov lus pom zoo txhua txhua hnub yog 5 mus rau 10 micrograms ib hnub twg. UL yog 50 micrograms (lossis 2,000 Cov Tsev Kawm Ntiaj Teb) ib hnub twg.
Mus hla tus nqi no txhua hnub yuav ua rau muaj mob hu ua hypercalcemia (nce qib calcium hauv cov ntshav). Cov tsos mob nyhav ntxov xws li xeev siab, ntuav, thiab raws plab, thiab kev noj cov tshuaj vitamin D kom zoo dua tuaj yeem ua rau lub cev qhuav dej, lub raum, thiab lub raum puas tsuaj.
Vitamin E
Vitamin E ua haujlwm ua antioxidant hauv koj lub cev. Qhov nyiaj pom zoo txhua hnub yog 15 micrograms rau ib hnub, thiab UL yog 1,000 micrograms ib hnub twg. Kev siv ntau dua UL txhua txhua hnub yuav ua rau muaj teeb meem los ntshav, tshwj xeeb rau cov tib neeg uas tseem noj cov tshuaj ntshav-thinning. Cov qe loj ntawm vitamin E kuj tuaj yeem ua rau cov leeg tsis muaj zog, xeev siab, thiab raws plab.
Vitamin K
Vitamin K yog qhov tsim nyog rau cov ntshav tsis zoo thiab yog qhov tseem ceeb rau cov pob txha noj qab haus huv. Qhov nyiaj pom zoo txhua hnub yog 90 micrograms ib hnub rau cov poj niam thiab 120 micrograms ib hnub rau cov txiv neej. Lub Koom Haum Tshuaj Kho Mob tsis tau txiav txim siab UL rau vitamin K kom tsawg.
Qhov chaw:
Kev Noj Qab Haus Huv thiab Kho Mob Cov Tsev Kawm Ntawv ntawm National Academies of Sciences, Engineering, thiab Medicine. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Institutes ntawm tshuaj ntawm lub Institutes ntawm Health. "Dietary Reference Intakes." http://iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Vitamins.pdf.
Lub Merck Phau Ntawv Huv Tsev Kho Mob Phau Ntawv. "Vitamin A." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_a.html.
Lub Merck Phau Ntawv Huv Tsev Kho Mob Phau Ntawv. "Vitamin D." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_d.html.
Lub Merck Phau Ntawv Huv Tsev Kho Mob Phau Ntawv. "Vitamin E." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_e.html.