Ithusi ekudleni

Ithusi liyimbiwa ebalulekile yokulandela umkhondo ekhona kuzo zonke izicubu zomzimba.

Ithusi lisebenza ngensimbi ukusiza umzimba wakhe amangqamuzana abomvu egazi. Kuyasiza futhi ukugcina imithambo yegazi, izinzwa, amasosha omzimba, namathambo kuphilile. Ithusi libuye lisize ekumungeni kwensimbi.

Ama-oysters nezinye izimbaza, okusanhlamvu okuphelele, ubhontshisi, amantongomane, amazambane, nenyama yezitho (izinso, isibindi) yimithombo emihle yethusi. Imifino enamaqabunga amnyama, izithelo ezomisiwe ezinjenge-prunes, i-cocoa, i-pepper emnyama, nemvubelo nakho kuyimithombo yethusi ekudleni.

Imvamisa abantu banethusi elanele ekudleni abakudlayo. Isifo seMenkes (i-kinky hair syndrome) yisifo esingajwayelekile kakhulu semetabolism yethusi esikhona ngaphambi kokuzalwa. Kwenzeka ezinganeni zesilisa.

Ukuntuleka kwethusi kungaholela ekushoneni kwegazi nase-osteoporosis.

Amanani amaningi, ithusi linobuthi. Isifo esingajwayelekile esizuzwe njengefa, isifo seWilson, sidala imali yethusi esibindini, ebuchosheni nakwezinye izitho. Ithusi elandayo kulezi zicubu liholela e-hepatitis, izinkinga zezinso, ukuphazamiseka kobuchopho, nezinye izinkinga.

IFood and Nutrition Board e-Institute of Medicine incoma lokhu kudla okulandelayo kokudla okwenziwe ngethusi:

Izinsana

• Izinyanga ezi-0 kuya kwezingu-6: ama-micrograms angama-200 ngosuku (mcg / usuku) *
• Izinyanga eziyi-7 kuya kwezingu-12: 220 mcg / usuku *

I-AI noma Ukudla okwanele

Izingane

• Iminyaka eyi-1 kuye kwengu-3: 340 mcg / ngosuku
• Iminyaka emi-4 kuya kwengu-8: 440 mcg / ngosuku
• Iminyaka eyi-9 kuya kwengu-13: 700 mcg / ngosuku

Intsha kanye nabantu abadala

• Abesilisa nabesifazane abaneminyaka yobudala eyi-14 kuya kwengu-18: 890 mcg / ngosuku
• Abesilisa nabesifazane abaneminyaka engu-19 nangaphezulu: 900 mcg / ngosuku
• Abesifazane abakhulelwe: 1,000 mcg / ngosuku
• Izinsikazi ezincelisayo: 1,300 mcg / ngosuku

Indlela engcono yokuthola imfuneko yansuku zonke yamavithamini abalulekile ukudla ukudla okulinganiselayo okuqukethe izinhlobo ezahlukene zokudla kusuka kupuleti lokuqondisa ukudla.

Izincomo ezithile zincike ebudaleni, ocansini, nakwezinye izinto (njengokukhulelwa). Abesifazane abakhulelwe noma abenza ubisi lwebele (ukuncelisa) badinga amanani aphezulu. Buza umhlinzeki wakho wezokunakekelwa kwempilo ukuthi yiliphi inani elikulungele kakhulu.

Ukudla - ithusi

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

USmith B, Thompson J. Ukudla okunomsoco nokukhula. Ku: Isibhedlela iJohns Hopkins; UHughes HK, Kahl LK, ama-eds. IHarriet Lane Handbook. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2018: isahluko 21.