Doza zilnica recomandata |
Doza zilnica recomandata reprezinta aportul de substante nutritive considerat a fi optim pentru toate grupele populationale.
Dozele se calculeaza la un aport caloric mediu (aprox. 2000-2500 kcal/zi).
Doza zilnica recomandata pentru adulti
| |
BARBAT |
FEMEIE |
19-64
ani |
64+
ani |
19-54
ani |
54+
ani |
Sarcina |
Lactatie |
| Grasimi totale (g) |
65 |
65 |
65 |
65 |
- |
- |
| Grasimi saturate (g) |
20 |
20 |
20 |
20 |
- |
- |
| Colesterol (mg) |
300 |
300 |
300 |
300 |
- |
- |
| Carbohidrati total (g) |
300 |
300 |
300 |
300 |
- |
- |
| Fibre alimentare (g) |
25 |
25 |
25 |
25 |
- |
- |
| Proteine total (g) |
55 |
55 |
45 |
45 |
+6 |
+16 |
| |
|
|
|
|
|
|
| Sodiu (mmoli) |
40-100 |
40-100 |
40-100 |
40-100 |
+0 |
+0 |
| Sodiu (mg) |
920 - 2300 |
920 - 2300 |
920 - 2300 |
920 - 2300 |
+0 |
+0 |
| Potasiu (mmoli) |
50-140 |
50-140 |
50-140 |
50-140 |
+0 |
+0 |
| Potasiu (mg) |
1950 - 5460 |
1950 - 5460 |
1950 - 5460 |
1950 - 5460 |
+0 |
+0 |
| Zinc (mg) |
12 |
12 |
12 |
12 |
+4 |
+6 |
| Fier (mg) |
7 |
7 |
12-16 |
5-7 |
+10-20 |
+0 |
| Iod (mcg) |
150 |
150 |
120 |
120 |
+30 |
+50 |
| Magnesiu (mg) |
320 |
320 |
270 |
270 |
+30 |
+70 |
| Calciu (mg) |
800 |
800 |
800 |
1000 |
+300 |
+400 |
| Fosfor (mg) |
1,000 |
1,000 |
1,000 |
1,000 |
+200 |
+200 |
| Seleniu (mcg) |
85 |
85 |
70 |
70 |
+10 |
+15 |
| |
|
|
|
|
|
|
| Vit A (mg) |
750 |
750 |
750 |
750 |
+0 |
+450 |
| Thiamina (mg) |
1.1 |
0.9 |
0.8 |
0.7 |
+0.2 |
-0.4 |
| Riboflavina (mg) |
1.7 |
1.3 |
1.2 |
1.0 |
+0.3 |
-0.5 |
| Niacina (mg) |
19 |
16 |
13 |
11 |
+2 |
-5 |
| Vit B6 (mg) |
1.3-1.9 |
1.0-1.5 |
0.9-1.4 |
0.8-1.1 |
+0.1 |
+0.7-0.8 |
| Folat total (mcg) |
200 |
200 |
200 |
200 |
+200 |
-150 |
| Vit B12 (mcg) |
2.0 |
2.0 |
2.0 |
2.0 |
+1.0 |
+0.5 |
| Vit C (mg) |
40 |
40 |
30 |
30 |
+30 |
+45 |
| Vit E (mg) |
10.0 |
10.0 |
7.0 |
7.0 |
+0 |
+2.5 |
Doza zilnica recomandata pentru copiii peste 7 ani
| |
BAIETI |
FETE |
8-11
ani |
12-15
ani |
16-18
ani |
8-11
ani |
12-15
ani |
16-18
ani |
| Grasimi totale (g) |
65 |
65 |
65 |
65 |
65 |
65 |
| Grasimi saturate (g) |
20 |
20 |
20 |
20 |
20 |
20 |
| Colesterol (mg) |
300 |
300 |
300 |
300 |
300 |
300 |
| Carbohidrati total (g) |
300 |
300 |
300 |
300 |
300 |
300 |
| Fibre alimentare (g) |
25 |
25 |
25 |
25 |
25 |
25 |
| Proteine (g) |
27-38 |
42-60 |
64-70 |
27-39 |
44-55 |
57 |
| |
|
|
|
|
|
|
| Sodiu (mmol) |
26-100 |
40-100 |
40-100 |
26-100 |
40-100 |
40-100 |
| Sodiu (mg) |
600 - 2300 |
920 - 2300 |
920 - 2300 |
600 - 2300 |
920 - 2300 |
920 - 2300 |
| Potasiu (mmol) |
50-140 |
50-140 |
50-140 |
50-140 |
50-140 |
50-140 |
| Potasiu (mg) |
1950 - 5460 |
1950 - 5460 |
1950 - 5460 |
1950 - 5460 |
1950 - 5460 |
1950 - 5460 |
| Zinc (mg) |
9 |
12 |
12 |
9 |
12 |
12 |
| Fier (mg) |
6-8 |
10-13 |
10-13 |
6-8 |
10-13 |
10-13 |
| Iod (mcg) |
120 |
150 |
150 |
120 |
120 |
120 |
| Magnesiu (mg) |
180 |
260 |
320 |
160 |
240 |
270 |
| Calciu (mg) |
800 |
1,200 |
1,000 |
900 |
1,000 |
800 |
| Fosfor (mg) |
800 |
1,200 |
1,100 |
800 |
1,200 |
1,100 |
| Seleniu (mcg) |
50 |
85 |
85 |
50 |
70 |
70 |
| |
|
|
|
|
|
|
| Vit A (mg) |
500 |
725 |
750 |
500 |
725 |
750 |
| Thiamin (mg) |
0.9 |
1.2 |
1.2 |
0.8 |
1.0 |
0.9 |
| Riboflavin (mg) |
1.4 |
1.8 |
1.9 |
1.3 |
1.6 |
1.4 |
| Niacin (mg) |
15 |
20 |
21 |
15 |
18 |
16 |
| Vit B6 (mg) |
1.1-1.6 |
1.4-2.1 |
1.5-2.2 |
1.0-1.5 |
1.2-1.8 |
1.1-1.6 |
| Folat total (mcg) |
150 |
200 |
200 |
150 |
200 |
200 |
| Vit B12 (mcg) |
1.5 |
2.0 |
2.0 |
1.5 |
2.0 |
2.0 |
| Vit C (mg) |
30 |
30 |
40 |
30 |
30 |
30 |
| Vit E (mg) |
8.0 |
10.5 |
11.0 |
8.0 |
9.0 |
8.0 |
|
