Uaʻike i nā Mokuna o nā Haumāna Papahana, Inihana a me Medicine, Health and Medicine Division i ka nui o kēlā me kēia kolala e pono aiʻoe i kēlā me kēia lā, a me ka paeʻana o ka waihona kiʻekiʻe (UL),ʻo ia ka mea nui iʻikeʻia e palekana.
Eia nā UL o kēia manawa no nā'eleponaʻeonoʻeono:
Kaomi
Ponoʻia ka'epau no nā iwi ikaika a me nā niho, ke kokoʻeleʻele a me ke aʻalolo a me ka hana ma'ū.
ʻO ka uku kālā i hāʻawiʻia i kēlā me kēia lā he 1,000 a 1,200 milligrams no nā mākua. ʻO ka UL he 2,500 milligrams i ka lā. Lawe i nā meaʻoi aʻe ma mua o kēia nui, hiki i ka hopena o ka hanaʻana i nā pōhaku hekene a me ka pilikia o ka'ōpū. ʻO ka nui o ka calcium e hiki ke hana i ka hypercalcemia (ke koko o ka calcium nui loa). ʻO ka waiū-alkali ka hopena e hiki ke hana ma hope o ka laweʻana i ka nui o ka calcium, i ka manawa o keʻano o ka mea konipona carbonate-based mattiacids.
ʻO Chloride
Mālamaʻo Chloride i ka mālamaʻana i nā wai o kāu kino ma kahi kaulike. Ua hoʻolālā nā Home Institute of Health i kahiʻai kūpono (AI) e like me 2.3 grams i ka lā no ka nui o nā mākua, me ka emi iki o kou wā. ʻO ka ULʻo ia he 3.6 mau kala i kēlā lā kēia lā. Hiki ke hoʻonui i ke koko i ka manawa e hui pūʻia me ka sodium (ka hapalua o ka paʻakai ka hapalua a me ka hapa keu).
Ka Magnesium
Loaʻaʻia ka magnesium no nā hoʻoikaika kino i ka hopena o kāu kino. ʻO ka uku hoʻolālā i hāʻawiʻia i kēlā me kēia lā he 400 a 420 milligrams i ka lā no nā kāne a 310 a 320 milligrams i ka lā no nā wāhine.
ʻO ka UL he 350 milligrams i kēlā lā kēia lā, akā,ʻaʻole e like me nā mea'ē aʻe,ʻo ia wale nō ka waihona me nā mea hana lāʻau, akā,ʻaʻole i nā kumuʻai. ʻO ka hoʻohanaʻana i nā mea a pau ma mua o ka UL i kēlā me kēia lā e hiki ai ke hoʻonā i ka maʻi pahū.
ʻO Phosphorus
Ponoʻia nā Phosphorus no nā pēlā maʻamau maʻamau, ka uluʻana o ka iwi, a me ka hanaʻana i ka ikehu. ʻO ka palena manawa i hāʻawiʻia he 700 miliona i ka lā, a he 4,000 milligrams ka UL i ka lā no ka nui o nā mākua a me 3,000 milligrams i ka lā no nā mākua i piha i ke 70.
ʻO ka lawe mauʻana i nā mea iʻoi aku ma mua o kēia nui, hiki iā ia ke hōʻino i kou mau iwi aʻoi aku ka paʻakikī i kaʻaʻaiʻana i ka lola i nā meaʻai.
Paila pāʻiko
Pono pono ka pāpilika no ka pale kauʻana. Laweʻia kaʻai kūpono i 4.7 grams i kēlā lā kēia lā. ʻAʻole i hoʻonohonoho nā Institute of Medicine i kahi UL no kēia minera, akāʻo ka lawe nuiʻana o nā pāpūpikaila pālolo e hiki ai ke hana hyperkalemia, iʻoi aku ka nui o ka pālolo pālolo i loko o ke koko a hiki ke pilikia loa.
Sodium
ʻO ka sodium ka mea e pono ai ka pale kau. ʻO ke kūpono kūpono o ka waihona mai 1.2 grams a 1.5 mau lā ma ka lā no nā mākua. ʻO ka UL he 2.3 mau kala i kēlā lā i kēia lā a hiki ke maʻalahi i ka wā eʻai aiʻoe i ka meaʻai maʻamau i nā meaʻai i hanaʻia. E hoʻonui pinepine i kaʻaiʻana ma mua o kēia nui ke hoʻonui i ke koko.
Ponoʻoleʻoe e hopohopo no ka heleʻana i nā UL no kekahi o kēia mau minole nui, keʻoleʻoe e lawe i nā kumu nui o nā meaʻai meaʻai - he paʻakikī ke heleʻana i nā UL mai nā kumuʻai wale nō. Ināʻoe e lawe i nā meaʻaiʻai, eʻike pono e heluhelu i nā kuhikuhi ma ka lepili a kamaʻilio i kāu kauka inā loaʻa iāʻoe kekahi ola olakino.
Nā kumuhana:
Nā National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.