Nutrients that the body needs in a day. Nutrition is an important part of our daily lives. Because these nutrients provide the body with the nutrients it needs to function properly. The human body needs a variety of nutrients. including carbohydrates, proteins, fats, vitamins and minerals to maintain good health.
carbohydrate
Carbohydrates are essential nutrients that provide energy to the body. They can be found in foods such as bread, rice, pasta, potatoes, and fruit. The recommended daily amount of carbohydrates is 3 grams per kilogram of body weight, for example, if you weigh 60 kilograms, that’s 180 grams of carbohydrates per day. and fruit is important because it provides more nutrients and dietary fiber
protein
Protein is essential for the growth and repair of body tissues. Found in meat, poultry, fish, eggs, beans and nuts. The recommended daily amount of protein is 0.8 g per kg of body weight. However, athletes and exercisers may need more protein.
fat
Fat is an essential nutrient that provides energy for the body and helps in the absorption of vitamins. Found in oily foods, butter, nuts and fatty fish. The recommended daily intake of fat is 20-35% of total calories. However, it is important to consume healthy fats, such as those found in nuts, seeds and fish
vitamin
Vitamins and minerals are essential for the proper functioning of the body. It’s found in a wide variety of foods, including fruits, vegetables, whole grains, and dairy products. and meat Daily recommended amounts of vitamins and minerals vary based on age, gender, and other factors. Which, if estimated, will get the amount of vitamins per day as follows at โปรโมชั่น ufabet
- Vitamin C C at least 60 mg per day
- vitamin B group
– Vitamin B1 at least 5 milligrams per day
– At least 7 milligrams of vitamin B2 per day
– At least 20 milligrams of vitamin B3 per day
– B5 at least 6 milligrams per day
– B6 at least 2 milligrams per day
– B9 at least 200 micrograms per day
– B12 at least 2 micrograms per day
- Vitamin D, at least 5 mcg daily
- Vitamin E, at least 10 milligrams per day
- At least 3 mg of vitamin A per day.
- Calcium: 800 mg/day is recommended for adults under 50 years of age and 1000 mg/day for adults over 50 years of age.
- Magnesium, at least 350 milligrams per day
- Iron at least 15 milligrams per day
- Zinc at least 15 milligrams per day
- biotin at least 150 micrograms per day
Nutrition is an important part of our daily lives. And it’s important to consume a variety of foods to ensure that the body get all essential nutrients A balanced diet containing carbohydrates, proteins, fats, vitamins and minerals is essential to maintaining good health. Be sure to eat a variety of foods and consume them in moderation for a balanced and healthy diet.