Nyuzipepala ya National Academy of Sciences, Engineering ndi Medicine, Health and Medicine Division imatsimikizira kuchuluka kwa mchere uliwonse umene mumafunikira tsiku lililonse, komanso mlingo wokwanira wa mlingo wautali (UL), womwe ndi chakudya chachikulu chomwe chimadziwika kuti n'chosungika.
Pano pali ULs zamakono zazitsulo zazikulu zisanu ndi chimodzi:
Calcium
Calcium ndi yofunika kuti mafupa ndi mano amphamvu, odwala magazi ndi mitsempha ndi minofu ikhale yogwira ntchito.
Zomwe amapatsidwa tsiku ndi tsiku ndi mamiligalamu 1,000 mpaka 1,200 akuluakulu. UL ndi 2,500 milligrams pa tsiku. Kuwononga nthawi zonse kuposa kuchuluka kwa ndalamazi kungapangitse kuti pakhale chiopsezo chachikulu chopanga ma impso komanso kukhala ndi mavuto a impso. Mankhwala ambiri a calcium angayambitsenso hypercalcemia (magazi a calcium omwe ali apamwamba kwambiri). Matenda a mkaka amatha kuchitika atatenga kalisiyamu yambiri, yomwe imakhala ngati antiacids ya calcium carbonate.
Chloride
Chloride imathandiza kuti thupi lanu lizikhala bwino. Ma Institutes of Health asankha kudya mokwanira (AI) monga 2.3 magalamu patsiku kwa anthu ambiri achikulire, osachepera poyerekeza ndi ukalamba. UL ndi 3.6 magalamu patsiku. Kugwiritsa ntchito ndalamazi tsiku ndi tsiku kungapangitse kuti magazi azisokonezeka pamene akuphatikiza ndi sodium (mchere ndi hafu ya sodium ndi hafu ya kloride).
Magnesium
Magesizi amafunika kuti zitsatire zomwe zimachitika m'thupi lanu. Malipiro othandizira tsiku ndi tsiku ndi mamiligalamu 400 mpaka 42020 pa tsiku kwa amuna ndi 310 mpaka 320 milligrams pa tsiku kwa akazi.
UL ndi 350 milligrams patsiku, koma mosiyana ndi mchere wina, umangowonjezera zakudya zowonjezera, koma osati kuchokera ku zakudya. Kugwiritsa ntchito kuposa UL tsiku ndi tsiku kungayambitse kutsekula m'mimba.
Phosphorus
Phosphorous ndizofunika kuti ziwalo zenizeni za thupi, kukula kwa fupa, ndi kupanga mphamvu. Ndalama zoyenera tsiku ndi tsiku ndi 700 milligrams tsiku, ndipo UL ndi mamiligalamu 4,000 pa tsiku kwa anthu akuluakulu ndi 3,000 milligrams pa tsiku kwa anthu oposa zaka makumi asanu ndi awiri.
Kuwononga nthawi zonse kuposa kuchuluka kwa ndalamazi kungapweteke mafupa anu ndipo zimapangitsa kuti mukhale ovuta kudya calcium ku zakudya.
Potaziyamu
Potaziyamu ndizofunikira kuti thupi likhale lokhazikika. Kudya kokwanira kumaikidwa pa magalamu 4.7 patsiku. The Institutes of Medicine sanakhazikitse UL chifukwa cha mcherewu, koma kutenga mavitamini ambirimbiri angayambitse hyperkalemia, yomwe ili ndi potaziyamu wambiri m'magazi ndipo ikhoza kukhala yoopsa kwambiri.
Sodium
Sodium ndizofunikira kuti madzi azitha kuyeza. Maselo okwanira okwanira 1.2 magalamu 1.5 magalamu patsiku kwa akuluakulu. UL ndi 2.3 magalamu patsiku ndipo n'zosavuta kufika pamene mukudya zakudya zakudya zowonongeka. Kuwononga nthawi zonse kuposa kuchuluka kwa ndalamazi kungapangitse kuti magazi asokonezeke.
Simukusowa kudandaula za kuyendetsa ULs chifukwa cha mchere wina uliwonse, pokhapokha ngati mutenga zakudya zambiri zowonjezeramo zakudya - n'zovuta kupita ku ULs kuchokera ku zakudya zokha. Ngati mutenga zakudya zowonjezerapo zakudya, onetsetsani kuti mukuwerenga malembawo ndikuyankhula ndi dokotala ngati mukudwala.
Zotsatira:
National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.