Cov Kev Kawm Txuj Ci Tebchaws ntawm Kev Tshawb Fawb, Kev Kho Mob thiab Tshuaj Kho Mob, Kev Noj Qab Haus Huv thiab Cov Tshuaj muaj feem xyuam xyuas seb cov minerals koj xav tau txhua hnub, nrog rau kev mob siab tshaj plaws (UL), uas yog qhov loj tshaj kom paub tias muaj kev nyab xeeb.
Ntawm no yog cov ULs tam sim no rau cov khoom noj haus loj tshaj rau:
Calcium
Calcium yog qhov tsim nyog rau cov pob txha thiab cov kaus hniav, noj qab nyob zoo ntshav khov thiab hlab ntsha thiab cov leeg ua haujlwm.
Qhov kev pom zoo txhua hnub yog 1,000 txog 1,200 milligrams rau cov laus. UL yog 2,500 milligrams ib hnub twg. Kev siv sij hawm ntau dua li cov nyiaj no yuav ua rau muaj kev pheej hmoo siab dua ntawm cov kab mob pob raum thiab muaj teeb meem ntawm lub raum. Calcium ntau dhau kuj tseem ua tau rau cov ntshav qab zib (ntshav cov calcium uas siab dhau). Cov kua mis-alkali syndrome tuaj yeem tshwm sim tom qab noj ntau cov calcium, feem ntau nyob rau hauv daim ntawv ntawm calcium carbonate-based antiacids.
Tshuaj Chloride
Chloride yuav pab kom koj lub cev tsis muaj zog. Lub koom haum ntawm Kev Noj Qab Haus Huv tau txiav txim siab kom tau txais kev txaus (AI) li 2.3 grams ib hnub rau cov neeg laus, nrog tsawg dua li koj hnub nyoog. UL yog 3.6 grams ib hnub twg. Mus hla tus nqi no txhua hnub tuaj yeem nce ntshav siab thaum nws ua ke nrog sodium (ntsev yog ib nrab sodium thiab ib nrab chloride).
Magnesium
Magnesium yuav tsum muaj tshuaj lom neeg lub cev tuaj hauv koj lub cev. Qhov nyiaj pub dawb txhua hnub yog 400 mus rau 420 milligrams ib hnub rau txiv neej thiab 310 mus rau 320 milligrams ib hnub rau cov poj niam.
UL yog 350 milligrams ib hnub twg, tab sis tsis zoo li lwm yam minerals, tsuas yog suav nrog kev txhawb nqa thiab tshuaj, tab sis tsis yog los ntawm cov khoom noj khoom haus. Noj ntau tshaj qhov UL txhua hnub yuav ua rau raws plab.
Phosphorus
Phosphorus yog qhov tsim nyog rau lub cev ntawm lub cev, cov pob txha loj hlob, thiab lub zog muaj zog. Qhov nyiaj pub dawb txhua hnub yog 700 milligrams ib hnub, thiab UL yog 4,000 milligrams ib hnub rau cov neeg laus thiab 3,000 milligrams ib hnub rau cov neeg laus dua hnub nyoog 70 xyoo.
Feem ntau siv tau ntau tshaj qhov nyiaj no tuaj yeem ua rau koj cov pob txha thiab ua rau hnyav nqus dej los ntawm cov khoom noj.
Tshuaj Ntshaw
Cov tshuaj yaj yeeb yuav tsim nyog rau cov dej tsis zoo. Kev tsim nyog txaus yuav tsum muaj 4.7 grams ib hnub twg. Lub Institutes of Medicine tsis tau teem caij UL rau cov pob zeb no, tab sis kev noj cov tshuaj muaj zog ntau yuav ua rau mob hyperkalemia, uas yog ntau ntau hauv cov ntshav thiab tuaj yeem ua rau yus raug mob.
Sodium
Sodium yog qhov tsim nyog rau cov dej hauv lub cev. Qhov kom txaus txaus rau ntawm 1.2 grams mus rau 1.5 gram ib hnub rau cov neeg laus. Tus UL yog 2.3 grams ib hnub thiab nws yooj yim mus cuag thaum koj haus cov zaub mov noj hauv cov zaub mov tiav. Yog pheej noj ntau dua li cov nyiaj no yuav ua rau kom muaj ntshav siab.
Koj feem ntau tsis tas txhawj txog kev mus dhau ULs rau tej yam ntawm cov zaub mov loj no, tshwj tsis yog tias koj tab tom noj cov tshuaj muaj zog ntawm kev noj haus - nws nyuaj rau mus hla cov ULs los ntawm cov khoom noj khoom haus ib leeg. Yog tias koj noj cov tshuaj noj, nco ntsoov nyeem cov lus qhia ntawm daim ntawv lo thiab nrog koj tus kws kho mob tham yog tias koj muaj mob.
Qhov chaw:
National Academies ntawm Sciences, Engineering thiab Tshuaj, Kho Mob thiab Tshuaj Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.