Diet Tip : How much is too much?

Assalamualaikum & Selamat Sejahtera.

Mode jadi Dr. Google.

Ramai sebenarnya yang meragui kandungan nutrisi dlam makanan tambahan kerana dikhuatiri pengambilan vitamin dan mineral akan menjadi terlalu berlebihan yang akan memberikan kesan buruk. Nak nak lagi jika makanan tambahan itu untuk kanak-kanak.

Sebenarnya, untuk nutrisi lengkap harian kita, telah ada panduan dan nilai pengambilan harian yang di sarankan. Setiap makanan mempunyai label Fakta Nutrisi atau Nutrition Facts. Oleh itu, sedikit sebanyak pengetahuan berkaitan ini amat perlu.

Sebagai ibu, secara peribadi dua perkara yang saya akan semak setiap kali melakukan pembelian terutama sekali utk anak-anak. Dua perkara tersebut ialah adanya tanda halal dan fakta nutrisi dalam makanan tersebut. Walaupun kebiasaannya hanya memandang sekilas sahaja dan kebiasaanya faham bahan tertentu sahaja tapi.. ok la tu.. Hehehe..

Sebelum itu, ada beberapa istilah yang kita mesti tahu.

Recommended Dietary Allowance (RDA): the average level of daily dietary intake which is sufficient enough to meet nutrient requirements of 97– 98 percent of healthy persons in particular life stages and gender groups. 

Adequate Intake (AI): the recommended intake based on experimentally or observed approximations of nutrient intake by groups of healthy individuals, which are assumed adequate. These are used when RDA's can't be determined. 

Tolerable Upper Intake Level (UL): a highest level of nutrient intake daily that will not pose a risk of adverse effects for most people in the population. As you increase intake above the UL your risk for adverse reactions increase. This is the major difference between the DRI's and the old RDA's as they never offered the highest level that could be consumed. 

Estimated Average Requirement (EAR): used as the basis for RDA and is a value of daily nutrient intake which is estimated to meet requirements for half of healthy people in a gender group or life stage. 


RDA adalah panduan diet harian yang memenuhi 97-98% keperluan harian.
UL ialah paras pengambilan nutrisi harian tertinggi yang biasanya tidak menimbulkan kesan buruk kepada sebahagian besar manusia.

Tables: Upper Intake Levels (UL) / USDA
http://www.vitatester.com/general.aspx?pgID=5

A. VITAMINES

Group

A (mcg)

C (mg)

D   (mcg)

E (mg)

K (mcg)

B6 (mg)

B12 (mcg)

Thiamin (mg)

Riboflavin (mg)

Niacin (mg)

Folate (mcg)

Pantothenic Acid (mg)

Biotin (mcg)

Choline (mg)

Infants    0-6 mo    7-12 mo

600   300

ND  ND

25   25

ND     ND

ND   ND

ND    ND

ND   ND

ND     ND

ND     ND

ND   ND

ND   ND

ND       ND

ND    ND

ND   ND

Children    1-3 y    4-8 y

600   900

400  650

50   50

200   300

ND   ND

30    40

ND   ND

ND     ND

ND     ND

10   15

300   400

ND       ND

ND   ND

1.0   1.0

Males, Females    9-13 y   14-18 y   19-70 y   70+ y

1,700  2,800  3,000  3,000

1,200 1,800 2,000 2,000

50   50   50   50

600   800 1,000 1,000

ND   ND   ND   ND

60    80  100  100

ND   ND   ND   ND

ND     ND     ND     ND

ND     ND     ND     ND

20    30   35   35

600   800  1,000  1,000

ND       ND       ND       ND

ND    ND    ND    ND

2.0   3.0   3.5   3.5

Pregnancy  14-18 y   19-50 y

2,800  3,000

1,800 2,000

50   50

800 1,000

ND   ND

80  100

ND   ND

ND     ND

ND     ND

30    35

800  1,000

ND       ND

ND    ND

3.0   3.5

Lactation   14-18 y   19-50 y

2,800  3,000

1,800 2,000

50   50

800 1,000

ND   ND

80  100

ND   ND

ND     ND

ND     ND

30   35

800  1,000

ND       ND

ND    ND

30   35

Β. ELEMENTS

Groups	Calc ium (gr)	Chr (mcg)	Copper (mcg)	Fluoride (mg)	Iodine (mcg)	Iron(mg)	Magne sium (mg)	Man- ganese (mg)	Moly- bedenum (mcg)	Phos- phorus (mg)	Selenium (mcg)	Zinc (mg)	Sodium (g/d)	Chloride (g/d)
Infants   0-6 mo   7-12 mo	ND    ND	ND   ND	ND    ND	0.7    0.9	ND    ND	40   40	ND    ND	ND     ND	ND      ND	ND    ND	45     60	4    4	ND     ND	ND    ND
Children   1-3 y   4-8 y	2.5   2.5	ND   ND	1,000   3,000	1.3    2.2	200   300	40   40	65   110	2     3	300     600	3     3	90    150	7   12	1.5    1.9	2.3    2.9
Males, Females     9-13 y   14-18 y   19-70 y   70+ y	2.5   2.5   2.5   2.5	ND    ND   ND   ND	5,000   8,000  10,000  10,000	10    10    10    10	600   900  1,100  1,100	40    45   45   45	350   350   350   350	6     9    11    11	1,100    1,700    2,000    2,000	4     4     4     3	280    400    400    400	23   34   40   40	2.2    2.3    2.3    2.3	3.4    3.6    3.6    3.6
Pregnancy   14-18 y   19-50 y	2.5   2.5	ND   ND	8,000  10,000	10    10	900  1,100	45   45	350   350	9    11	1,700    2,000	3.5    3.5	400    400	34   40	2.3    3.6	3.6    3.6
Lactation   14-18 y   19-50 y	2.5   2.5	ND   ND	8,000  10,000	10    10	900  1,100	45   45	350   350	9    11	1,700    2,000	4     4	400    400	34   40	2.3    2.3	3.6    3.6

 ND = No determind

Sumber : http://www.vitatester.com/general.aspx?pgID=5

Dan di bawah ni ialah jadual perbandingan fakta nutrisi Meal Shakes dan nilai RDA :)

Nutrition	Meal Shakes Nutrition Facts		RDA
	Per 100g	Per Servings (34g) ¼ cup	0-6m	6-12m	1-3y	4-8y
Energy	368 kCal / 1546 kJ	125 kcal/ 525 kJ
Carbohydrate	67.6 g	23.0 g
Total sugars	47.1 g	16.0 g
Protein		7g
Fat	1.5 g	0.5g
Cholesterol	15mg	5mg
Dietery fiber	8.8g	3g
Calcium	588mg	200mg	200	260	700	1000
Sodium	235 mg	80 mg	0.12g	0.37	1.0g	1.2 g
Vitamin C	52.9 mg	18.0 mg	40	50	15	25
Vitamin E	20.6 mg	7.0 mg	4	5	6	7
Niacin	20.6 mg	7.0 mg	2	4	6	8
Iron	17.6 mg	6.0 mg	0.27	11	7	10
Zinc	13.2 mg	4.5 mg	2	3	3	5
Vitamin B6	1.8 mg	0.6 mg	0.1	0.3	0.5	0.6
Thiamin	1.5 mg	0.5 mg	0.2	0.3	0.5	0.6
Riboflavin	0.6 mg	0.2 mg	0.3	0.4	0.5	0.6
Vitamin A	1102.9 µ	375 µ	400	500	300	400
Folic Acid	412 µ	140 µ	65	80	150	200
Yeast	272.9 µ	92.8 µ
Iodine	154.4 µ	52.5 µ	110	130	90	90
Vitamin B12	4.4 µ	1.5 µ	0.4	0.5	0.9	1.2
Vitamin D	2.9 µ	1.0 µ	10	10	15	15

Semoga membantu :)