Li-vithamine tse nang le marang-rang A, D, E, le K li bohlokoa bakeng sa mefuta e sa tšoaneng ea likokoana-hloko 'mele oa hao o hloka ho phela le ho phela hantle. U ka li fumana lijong tseo u li jang (le ho pepeseha ha letsatsi ka vithamine D), empa li fumaneha ka foromo ea tlatsetso, hangata ka bongata.
'Mele oa hau o lula o na le divithamine e nang le mafura a mafura sebeteng sa hao le lisele tsa hao tse mafura, kahoo li bolokiloe nako e telele ho feta li-vithamine tse qhibilihisang metsi.
Ka letsoho le le leng, ha ho bonolo hore u sebetsane le ho haella, empa, ka lehlakoreng le leng, ba ka iketsetsa maemo a chefo ka mor'a nako.
Lefapha la Bophelo le Bongaka la National Academy of Sciences, Engineering, le Medicine le lekanyelitse hore na ho na le lijo tse ngata hakae tseo u li hlokang letsatsi le leng le le leng, hammoho le maemo a phahameng a ho noa a phahameng (UL). The UL ke phepo e kholo ka ho fetisisa ea limatlafatsi tse ling tse tsebahalang hore li sireletsehile.
Vithamine A
Vithamine A e hlokahalang bakeng sa pono e nepahetseng, ho ikatisa, mokhoa oa ho itšireletsa mafung le tsoelo-pele ea sele. Litefiso tsa letsatsi le leng le le leng tse khothalletsoang ke li-microgram tse 700 bakeng sa basali le micrograms tse 900 ka banna. The UL ke micrograms 3,000 ka letsatsi. Ho ja hangata ho feta chelete ena ho ka baka ho lahleheloa ha moriri, ho phunyeha molomo, letlalo le omeletseng, hlooho ea hlooho le masapo a fokola. Ho tsoela pele ho feteletseng ha vithamine A ho tlatselletsa ho ka lebisa tšenyo ea sebete, haholo-holo haeba u e-noa joala haholo, kapa u e-na le lefu la sebete kapa li-cholesterol tse phahameng le triglycerides.
Basali ba nang le bakhachane ba jang vithamine A haholo ba ekelitse kotsi ea ho holofala.
Vithamine D
Vithamine D e thusa 'mele oa hau hore o amohele khalsiamo , ka hona ke habohlokoa bakeng sa masapo le meno a matla. Litefiso tsa letsatsi le letsatsi tse khothalletsoang li fana ka li-microgramme tse 5 ho isa ho tse 10 ka letsatsi. The UL ke micrograms tse 50 (kapa 2,000 Machaba a Kopaneng) ka letsatsi.
Ho feta chelete ena letsatsi le leng le le leng ho ka baka boemo bo bitsoang hypercalcemia (tekanyo e phahameng ea calcium maling). Matšoao a mathoasong a kenyeletsa ho nyekeloa ke pelo, ho hlatsa le letšollo, 'me ho ja lijo tse ngata tse nang le vithamine D ho qetella ho lebisa ho tsoa metsi, metsi a liphio le tšenyo ea liphio.
Vithamine E
Vithamine E e sebetsa e le antioxidant 'meleng oa hau. Letlotlo la letsatsi le letsatsi le khothalletsoang ke micrograms tse 15 ka letsatsi, 'me UL ke li-microgram tse 1 000 ka letsatsi. Ho sebelisa ho feta LL letsatsi le leng le le leng ho ka lebisa mathateng a tsoa mali, haholo-holo ho batho ba ntseng ba noa meriana e fokolang mali. Boima ba vithamine E bo ka boetse bo baka bofokoli ba mesifa, ho nyefoloa ke pelo le letšollo.
Vitamin K
Vithamine K ke ea bohlokoa bakeng sa ho koala mali ka tloaelo 'me ke ea bohlokoa bakeng sa masapo a bophelo bo botle. Litefiso tsa letsatsi le leng le le leng tse khothalletsoang ke li-microgramme tse 90 ka letsatsi bakeng sa basali le li-microgramme tse 120 ka letsatsi bakeng sa banna. Setsi sa Meriana ha se elelloe UL bakeng sa tlhahiso ea vithamine K.
Lisebelisoa:
Bophelo bo botle le Meriana ea Bongaka ea Likolo tsa Sechaba tsa Sciences, Boenjiniere le Meriana. "Dietary Reference Intakes Tables le Tlhahlobo." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Mekhatlo ea Medicine ea Institutes of Health. "Litšitiso tsa lijo tsa lijo." http://iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Vitamins.pdf.
Merck Manual Home Health Handbook. "Vithamine A." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_a.html.
Merck Manual Home Health Handbook. "Vithamine D." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_d.html.
Merck Manual Home Health Handbook. "Vithamine E." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_e.html.