Ma vitamini A, D, E, ndi K ndi ofunikira kwambiri kuti thupi lanu likhale lotha kukhala ndi thanzi labwino. Mukhoza kuwatenga kuchokera ku zakudya zomwe mumadya (komanso kutentha kwa dzuŵa ngati vitamini D), koma amapezeka mu mawonekedwe owonjezera, nthawi zambiri.
Thupi lanu limakhalabe mavitamini osungunuka kwambiri mu chiwindi ndi mafuta anu, kotero amasungidwa nthawi yaitali kuposa mavitamini osungunuka.
Dzanja limodzi, simungakwanitse kuthana ndi kusowa kwabwino, koma, komano, iwo akhoza kumanga ma soyoni panthawi.
Dipatimenti ya Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine yatsimikizira kuchuluka kwa zakudya zonse zomwe mumafunikira tsiku ndi tsiku, komanso mlingo wokwanira wokwanira waulendo (UL). UL ndilo kudya kwakukulu kwa zakudya zonse zomwe zimadziwika kuti ndi zotetezeka.
Vitamini A
Vitamini A ndizofunika kuti mawonedwe abwino, kubereka, chitetezo cha mthupi komanso kukula kwa maselo. Zomwe amapatsidwa tsiku ndi tsiku ndi 700 micrograms za amayi ndi micrograms 900 pa amuna. UL ndi 3,000 micrograms patsiku. Kuwononga nthawi zonse kuposa kuchuluka kwa ndalamazi kungayambitse tsitsi, kutsekedwa milomo, khungu louma, mutu ndi mafupa ofooka. Kupitiliza kugwiritsidwa ntchito mopitirira muyeso kwa vitamini A zowonjezereka kungayambitse kuwonongeka kwa chiwindi, makamaka ngati mukumwa mowa kwambiri, kapena muli ndi matenda a chiwindi kapena makilogalamu ambiri a cholesterol ndi triglycerides.
Azimayi omwe amawononga mavitamini A ambiri adachulukitsa chiopsezo cha zilema zobereka.
Vitamini D
Vitamini D imathandiza thupi lanu kutenga calcium , kotero ndilofunika kuti mafupa ndi mano amphamvu akhale olimba. Ndalama zothandizira tsiku ndi tsiku zimakhala ndi micrograms 5 mpaka 10 patsiku. The UL ndi 50 micrograms (kapena 2,000 International Units) patsiku.
Kugwiritsa ntchito ndalama zimenezi tsiku lililonse kungayambitse matenda otchedwa hypercalcemia (msinkhu wa calcium m'magazi). Zizindikiro zoyambirira zimaphatikizapo kunyoza, kusanza, ndi kutsekula m'mimba, komanso kudya kwa vitamini D komwe kumapangitsa kuti thupi liwonongeke, kupweteka kwa impso komanso kuwonongeka kwa impso.
Vitamini E
Vitamini E imakhala ngati antioxidant m'thupi lanu. Zomwe amapatsidwa tsiku lililonse ndi 15 micrograms patsiku, ndipo UL ndi 1,000 micrograms patsiku. Kugwiritsa ntchito kuposa UL tsiku ndi tsiku kungayambitse vuto la magazi, makamaka kwa anthu omwe akutsanso mankhwala ochepetsa magazi. Mankhwala ambiri a vitamini E angayambitsenso kufooka kwa minofu, kunyowa, ndi kutsekula m'mimba.
Vitamini K
Vitamini K ndi kofunika kuti magazi azikhala ochepa ndipo ndi ofunika kwa mafupa abwino. Zomwe amapatsidwa tsiku ndi tsiku ndi 90 micrograms pa tsiku kwa amayi ndi 120 micrograms pa tsiku kwa amuna. Institute of Medicine sanakhazikitse UL kuti adye vitamini K.
Zotsatira:
Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Institutes of Medicine of the Institutes of Health. "Zofunika Zowonjezera Zakudya." http://iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Vitamins.pdf.
Merck Manual Home Health Handbook. "Vitamini A." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_a.html.
Merck Manual Home Health Handbook. "Vitamini D." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_d.html.
Merck Manual Home Health Handbook. "Vitamini E." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_e.html.