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1996822 2010 年 12 月 08 日 23:08 Reading (loading. ..) Comments (0) Category: Personal Diary
all kinds of Nutrition is necessary, but not everyone needs to be supplemented by the form of tablets. According to the British \
Vitamin A: It has strong bones and protect the visual effect, contribute to the formation of white blood cells. But there is no evidence that it has anti-cancer effect. Recommended daily intake: 0.7 mg men; women 0.6 mg. Potential risk: smokers daily supplement of 20 mg increased lung cancer risk; ordinary long-term daily supplement of 1.5 mg increased risk for osteoporosis; taken during pregnancy may cause birth defects.
Vitamin B: can promote metabolism, protect the immune and nervous systems. Recent studies have shown that not only peacekeeping B6 and B12 can slow down the peacekeeping-related brain atrophy and dementia, but also reduce homocysteine levels and heart disease risk. Vegetarian, 60 years old or older and people tend to lack of alcohol. The daily recommended amount: male 1.4 milligrams of B6-dimensional services, women 1.2 mg; D B12 to 0.0015 mg. Potential risks: more than 200 mg can cause nerve damage.
Vitamin C: Protection of bone, teeth, gums. Dry heavy labor or cold weather, the service-dimensional C can prevent colds. Pregnant women, smoking, lack of alcoholics and easy. The daily recommended amount: 40 mg. Potential risks: more than 1,000 milligrams a day can cause headaches and diarrhea.
Vitamin D: can prevent heart disease, diabetes, dementia and certain cancers, and even help control weight. Recommended dose: there is no standard. About 90% of the human dimension D can be obtained through sun exposure. Potential risks: increased daily intake of 2550 micrograms of the risk of kidney stones.
Vitamin E: to promote the healthy growth of red blood cells to prevent thrombosis. People with higher blood levels, lower risk of heart disease. Recommended daily amount: 4 milligrams men, women 3 mg. Potential risks: with statins may reduce the same service \
Niacin: Vitamin B3, also called it, good nerves, and digestive system, can the \The daily recommended amount: 17 mg male and female 13 mg. Potential risks: more than 1,000 milligrams a day can lead to birth defects, eye diseases.
Folic Acid: Prevention of neural tube defects in newborns, lower dementia, cancer, coronary heart disease and stroke risk. The elderly and the lack of alcohol are easy. The daily recommended amount: 2 mg; pregnant or plan to become pregnant women 4 milligrams. Potential risks: lack of B12 may mask the problem of the elderly. Because folic acid can improve the B12 deficiency leads to anemia,dunk sb high, but can not repair nerve damage.
iron: increased energy, improvement of anemia. About 1 / 10 female iron deficiency, vegetarians are also at risk. 6 months to one year of age, in particular the lack of easy to drink baby milk. Tea and coffee also inhibit iron absorption. The daily recommended amount: 8.7 mg men, women 14.8 mg. Potential risks: more than 17 milligrams a day can cause vomiting, diarrhea, and affect the absorption of calcium and zinc.
Zinc: strengthening the immune system, pregnant women may result in insufficient intake of preterm or low birth weight. The elderly, diabetics and vegetarians easily lack. The daily recommended amount: Male 5.55.9 mg, women 47 mg. Potential risks: High doses of zinc can affect the other nutrients, such as iron absorption.
K: to stabilize blood pressure, prevent stroke, to maintain normal muscle contraction, together with sodium to maintain fluid balance, but also increase bone density. People who love to eat salty, diarrhea, sweating the same time will reduce the potassium content. The daily recommended amount: 3500 mg. Potential risk: the elderly decline in renal function and should not be added; potassium excess can cause diarrhea, abdominal pain and vomiting.
In addition, some supplements can be harmful to add too much.
Royal Jelly: Royal jelly contains pantothenic acid, can lower cholesterol. Increase appetite, enhance strength, improve sleep quality and reduce fatigue. Potential risks: induced asthma, increased allergy symptoms; and anticoagulants (eg warfarin) combined to increase the risk of bleeding.