Tus DRI yog txiav txim siab rau cov as-ham thiab dej kom tsawg
Dietary Reference Intakes, los yog DRIs luv luv, yog qhov tseem ceeb ntawm cov kev cai uas teev txhua hnub raws li kev pom zoo, qhov tsawg kawg nkaus txhua hnub xav tau, thiab qhov siab tshaj txhua hnub kom txaus rau txhua qhov kev ua kom haum. Lawv tau tsim los ntawm Lub Chaw Kho Mob ntawm Cov Tsev Kawm Ntawv Qib Siab hauv lub xyoo 90s. (Niaj hnub no, nws yog hu ua Health and Medicine Division ntawm National Academies of Sciences, Engineering, thiab Medicine.) Tebchaws Canada thiab UK muaj cov kev noj haus zoo ib yam.
Muaj cov tshuaj DRIs rau cov vitamins, minerals, rog, protein ntau, fiber, carbohydrates thiab txawm tias haus dej haus. (Lawv tau nyob ntawm no ntawm Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv thiab Tshuaj Kho Mob.) Lub tswv yim pabcuam DRIs yeej pab tau rau cov neeg noj zaub mov uas npaj cov khoom noj haus vim tias cov txiaj ntsim no yuav pab lawv tsim cov hom phiaj zoo rau cov zaub mov kom cov neeg tau txais kev pab thiab cov neeg tau txais kev pab yuav tau txais tag nrho cov khoom noj lawv xav tau txhua txhua hnub.
Tus DRIs yog nce raws hnub nyoog thiab poj niam txiv neej. Tsis yog txhua tus xeeb yog tib yam, li. Piv txwv li, cov DRIs rau cov hlau yuav txawv txav ntawm lub hnub nyoog thiab kev sib daj sib deev thaum DRI rau selenium yog tib yam rau txhua tus hluas thiab cov laus. Tsis tas li ntawd, DRIs tau raug suav rau cov poj niam xeeb tub los yog pub niam mis vim lawv feem ntau xav tau ntau dua cov as-ham ntau dua.
Dab tsi yog qhov tseem ceeb uas ua rau lub DRIs?
Yeej tseem zoo muaj plaub nqe lus tseem ceeb uas ua rau DRIs. Lawv raug hu ua EAR, RDA, AI thiab UL.
Qhov Kaw Tsawg Tshaj Lij (EAR) yog qhov nruab nrab txhua hnub kev noj haus tau los kwv yees raws li qhov yuav tsum tau muaj ntawm ib nrab ntawm cov tib neeg muaj kev noj qab haus huv uas muaj tib tug txiv neej thiab txhua hnub zoo sib xws.
Nws yog feem ntau yog siv los ntawm kws kho mob thaum lawv xav npaj cov pluas noj rau cov pab pawg coob thiab cov neeg tshawb xyuas khoom noj khoom haus. Nws tsis yog ib yam uas tus neeg siv nruab nrab xav tau txhawj txog.
Tus Ntaus Khoom Noj Khoom Haus (RDA) yog qhov nruab nrab txhua hnub kev noj haus kom tsawg txaus kom tau raws li kev noj haus cov kev xav tau ntawm 98 feem pua neeg ntawm tib tus poj niam txiv neej thiab cov hnub nyoog zoo li.
Qhov no yog thaum paub txog EAR los ntawm kev siv vim hais tias RDA yog xam los ntawm cov EAR ntawm kev muab tshuaj.
Qhov tseem ceeb tshaj plaws nrog rau RDA yog paub txog tias ntev npaum li koj ua tau raws li RDA rau kev muab tshuaj zoo txhua hnub, ces nws tsis tshua muaj neeg tsis paub hais tias koj yuav tsis muaj peev xwm ua tsis zoo rau qhov ntawd.
Yog li, piv txwv li, rau cov poj niam, RDA rau cov vitamin C yog 75 milligrams ib hnub twg. Yog li koj noj cov tshuaj vitamin-C uas muaj cov zaub mov kom tau raws li qhov cim ntawd, koj yuav tsum muaj cov vitamin C kom txaus. Koj yuav tsum noj cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo txhua hnub.
Kev Tsim Txaus Adequate (AI) zoo ib yam li RDA tab sis tsis yog raws li vim tias cov kws tshawb fawb kev noj qab haus huv tsis tau tsim kom muaj EAR thiab RDA. Tab sis, txawm tias nws tsis yog qhov tseeb, tus kabmob AI tseem nyob ntawm kev kawm zoo li no nws yog ib qhov kev ntsuas loj uas siv tau los npaj rau kev npaj pluas noj.
Piv txwv li, tsis muaj RDA rau kev haus dej caw, tab sis nws yog ib qho tseem ceeb heev hauv cov ntxhia. Cov kabmob AI yog teem rau 4.7 grams ib hnub twg, uas yog lub cim zoo rau thaum koj npaj koj cov zaub mov. Thiab zoo li cov vitamin C, yog tias koj noj ntau cov txiv hmab txiv ntoo thiab zaub, koj yuav tsum ua kom tau raws li qhov no AI tsis muaj teeb meem ntau dhau.
Qhov Kev Nkag Siab Txaus Siab Qib Siab (UL ) yog qhov siab tshaj plaws ntawm txhua hnub ntawm kev noj tshuaj uas yuav tsis ua teebmeem rau koj kev noj qab haus huv rau ib tus neeg zoo li muaj hnub nyoog thiab kev sib deev tib yam.
UL tseem ceeb tshaj plaws rau kev siv. Nws tsis yog ntau tshaj ib qho khoom noj uas tsuas yog noj cov zaub mov. Tab sis ntau cov khoom noj muaj peev xwm ua tau txaus ntshai yog tias lawv noj cov nqi txaus txaus thaum lub sijhawm. Yog li, yog tias koj noj cov tshuaj noj vim li cas, ua raws li cov tshuaj raws li tau hais tseg hauv daim ntawv lo, tshwj tsis yog tias koj tus kws kho mob tau hais qhia rau koj thiab saib xyuas txhua yam mob uas koj muaj.
Ib qho piv txwv ntawm ib qho tseem ceeb hauv UL yog rau cov vitamin A. Txhua txhua hnub siv ntau tshaj 3,000 micrograms ib hnub twg yuav ua tau rau cov vitamine A toxicity thiab daim siab teeb meem. Thiab cov poj niam uas cev xeeb tub thiab noj cov tshuaj vitamin A ntau dhau lawm muaj feem yuav muaj qee yam kev xeeb tub.
Kuv Yuav Siv Cov Lus Qhia No Li Cas?
Koj tus neeg qhia txog kev noj haus yeej paub ua li cas nrog DRIs, tau kawg, tab sis lawv kuj pab tau rau nruab nrab tus neeg siv uas yog sim ua kom paub tseeb tias cov khoom noj twg noj txhua hnub. Los ntawm kev rov xyuas cov DRIs thiab ua raws li cov zaub mov noj cov zaub mov koj haus, koj yuav paub yog tias koj tau txaus rau tag nrho cov kev lag luam tseem ceeb.
Tam sim no, kuv paub hais tias lub suab zoo li ib tuj ntawm kev ua hauj lwm, thiab ua ntej hauv Internet tau los ua ib feem ntawm peb lub neej, nws yog ib qhov kev lag luam. Tab sis hnub no nrog cov chaw xws li calorie counters thiab ChooseMyPlate, txhua yam koj yuav tsum tau ua yog teeb ib qho profile, ntaus hauv cov khoom noj uas koj noj (los yog npaj yuav noj) txhua hnub thiab qhov chaw yuav ua haujlwm rau koj.
Yuav Ua Li Cas Piv rau DVS?
Lub Hnub Txiav (DV) tau tsim los ntawm Tebchaws Meskas Lub Chaw Tswj Xyuas Zaub Noj thiab Haus Tshuaj (Food and Drug Administration) los pab cov neeg tau txais kev pab kom paub ntau ntxiv txog cov khoom noj uas pom hauv cov khoom noj uas lawv tau muag. DV nws zoo ib yam li RDA lossis AI, tab sis tsis tas ib txwm vim tias nws tsis siv lub hnub nyoog los yog kev sib deev. Koj yuav pom DV ntau li "% DV" thiab koj yuav pom tau tias pes tsawg feem pua ntawm koj qhov kev xav tau txhua hnub rau qhov kev pabcuam no tau ntsib los ntawm ib qho khoom noj khoom haus.
Nutrient Facts labels yuav tsum tau rau tag nrho cov khoom noj uas tau muab ntim, tab sis tsis yog txhua tus muab kev pabcuam rau npe. Koj yuav pom tej yam xws li calorie ntau ntau, cov rog, roj cholesterol, roj rog, roj qab zib, roj qab zib, carbohydrates, fiber, calcium, iron, sodium, vitamin A, thiab vitamin C. Tej zaum koj yuav pom ntau cov vitamins lossis minerals uas tau teev tseg, tab sis qhov ntawd cov khoom noj khoom haus.
Qhov chaw:
National Institutes of Health, Office of Dietary Pab. "Cov Hnub Tseem Ceeb." Tau Lub Rau Hli 29, 2016. https://ods.od.nih.gov/HealthInformation/dailyvalues.aspx.
Lub Koom Haum Tshuaj Kho Mob (Teb Chaws Asmeskas) Cov Zaub Mov thiab Khoom Noj. Kev Noj Haus Cov Cwj Pwm Siv: Cov Qauv Ntsuas Txoj Sia Rau Kev Tsim Cov Qib Siab Cov Npe Rau Cov Nutrients. Washington (DC): Lub Tebchaws Koomhaum Kev Kawm Ntawv (Tebchaws Asmeskas); 1998. "Dietary Reference Intakes yog dab tsi?" Tau Lub Rau Hli 29, 2016. http://www.ncbi.nlm.nih.gov/books/NBK45182/.
Lub Koom Haum Tshuaj Kho Mob (Tebchaws Asmeskas) Lub Rooj Sab Laj ntawm Kev Txhais Lus thiab Kev Siv Cov Kev Noj Haus Cov Kev Nkag; Lub Koom Haum Tshuaj Kho Mob (Teb Chaws Asmeskas) Cov Neeg Sawv Daws Kev Tshawb Fawb Txog Kev Ntsuam Xyuas Kev Noj Haus. Kev Siv Cov Kev Noj Haus: Cov Ntawv Thov Kev Npaj Rau Kev Noj Haus. Washington (DC): Lub Tebchaws Koomhaum Kev Kawm Ntawv (Tebchaws Asmeskas); 2003. "Siv Dietary Reference Intakes hauv Planning Diets for Individuals." Tau Lub Rau Hli 29, 2016. http://www.ncbi.nlm.nih.gov/books/NBK221374/.
Lub Koom Haum Saib Xyuas Kev Kawm Txuj Ci ntawm Tebchaws, Kev Ua Haujlwm, thiab Tshuaj, Kev Noj Qab Haus Huv thiab Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." Tau Lub Rau Hli 29, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.