ȁȁڰȁঐȁૻ ٤༙ࠍᭉߒߺ߹ߒࠂ߁ޕ ٤ઑᱜ୰ࠍ⍮ࠅޔ ᣣߩޘᵴേߦۇวߞߚ༙୲ࠍޕ ዄ༙↢ᵴᜰߩታओߩߚߦዅ ᔃߣ߆ࠄߛߦ߅ߒ༙ࠍޔࠊߞߡ ༙ߴ߹ߒࠂ߁ޕ Ფᣣߩ༙ߢޔஜᐽኼࠍߩ߫ߒ߹ߒࠂ߁ޕ ኅᣖߩ࿅ࠄࠎ߿ੱߣߩᵹࠍᄢಾߦޔ ߹ߚ༙ޔߠߊࠅߦෳടߒ߹ߒࠂ߁ޕ ዄ༙↢ᵴᜰߩታओߩߚߦዅ ᄥߞߡ߈ߚ߆ߥߣᗵߓߚࠄޔ୰ࠍ୲ࠅ߹ߒࠂ߁ޕ ᥉Ბ߆ࠄᗧ߲ߒߡॺࠍേ߆ߔࠃ߁ߦߒ߹ߒࠂ߁ޕ Ôߒߐߪஜᐽ߆ࠄޕήℂߥᷫ୲ߪ߿߹ߒࠂ߁ޕ ߒߞ߆ࠅ߆ࠎߢޕ߁ࠂߒ߹ߴ༙ࠅߊߞࠁޔ ٤ውᣣߩ༙ߩ࠭ࡓ߆ࠄޔ ஜ߿߆ߥ↢ᵴ࠭ࡓࠍޕ ٤༙ᢥൻ߿ၞߩ↥‛ࠍᵴ߆ߒޔ ߣ߈ߦߪᣂߒᢱℂ߽ޕ ዄ༙↢ᵴᜰߩታओߩߚߦዅ ᦺ༙ߢߚߒ߈߈ޔውᣣࠍᆎ߹ߒࠂ߁ޕ ᄛ༙߿ശ༙ߪߣࠅߔ߉ߥࠃ߁ߦߒ߹ߒࠂ߁ޕ ༦ଜߪ߶ߤ߶ߤߦߒ߹ߒࠂ߁ޕ ዄ༙↢ᵴᜰߩታओߩߚߦዅ ၞߩ↥‛߿ᣨߩ⚛᧚ࠍ߁ߣߣ߽ߦޔ༙ࠍ ขࠅࠇߥ߇ࠄޔȴὼߩᕺߺ߿྾ቄߩᄌൻࠍ ᭉߒߺ߹ߒࠂ߁ޕ ༙ᢥൻࠍᄢಾߦߒߡޔᣣ↢༙ߩޘᵴߦ ᵴ߆ߒ߹ߒࠂ߁ޕ ༙᧚ߦീߔࠆ⍮߲߿ᢱℂᛛ؊ࠍॺߦߟߌ߹ߒࠂ߁ޕ ߣ߈ߦߪᣂߒᢱℂࠍߞߡߺ߹ߒࠂ߁ޕ ٤ਥ༙ޔਥͯޔͯࠍၮᧄߦޔ ༙ߩࡃࡦࠬࠍޕ ዄ༙↢ᵴᜰߩታओߩߚߦዅ ᄙ᭽ߥ༙ຠࠍ⚵ߺวࠊߖ߹ߒࠂ߁ޕ ގℂᣇᴺ߇ࠄߥࠃ߁ߦߒ߹ߒࠂ߁ޕ ᚻࠅߣᄖ༙߿ടᎿ༙ຠގℂ༙ຠࠍᚻߦ ⚵ߺวࠊߖ߹ߒࠂ߁ޕ ٤ގℂ߿ሽࠍᚻߦߒߡ ήྍ߿ᑄ᫈ࠍዋߥߊޕ ዄ༙↢ᵴᜰߩታओߩߚߦዅ ࡸߔ߉ޔࠅߔ߉ߦᵈᗧߒߡߴ༙ޔᱷߒߩߥ ઑ୲ࠍᔃ߇ߌ߹ߒࠂ߁ޕ ࢘ᦼඒ߿ᶖࡼᦼඒࠍĘ߃ߡ↪ߒ߹ߒࠂ߁ޕ ቯᦼ⊛ߦ಄Яᐶߩਛॺ߿ኅᐸౝߩ༙᧚ࠍὐᬌߒޔ ₂┙ࠍᎿᄦߒߡ༙ߴ߹ߒࠂ߁ޕ ٤ߏߪࠎߥߤߩⓃࠍߒߞ߆ࠅߣޕ ዄ༙↢ᵴᜰߩታओߩߚߦዅ ⓃࠍᲤ༙ߣߞߡࠡ࡞ࡀࠛߩࠄ߆ࢠ♧ޔ៨ขࠍ ઑᱜߦߜ߹ߒࠂ߁ޕ ᣣᧄߩ᳇༁ߦઑߒߡࠆ☨ߥߤߩⓃࠍ ↪ߒ߹ߒࠂ߁ޕ ٤ȴಽߩ༙↢ᵴࠍޕ߁ࠂߒ߹ߺߡߒ⋥ۇ ٤ୱͯᨐ‛ٮ‐ޔຠޔ ࠪޔၬߥߤ߽⚵ߺวࠊߖߡޕ ዄ༙↢ᵴᜰߩታओߩߚߦዅ ߚߞ߲ࠅୱͯߣᲤᣣߩᨐ‛ߢޔ࡞ࡀࡒޔࡦࡒ࠲ࡆޔ ༙‛[⛽ࠍߣࠅ߹ߒࠂ߁ޕ ‐ٮຠޔላʑୱͯࠪޔޔዊၬߥߤߢޔ ࠞ࡞ࠪ࠙ࡓࠍචಽߦߣࠅ߹ߒࠂ߁ޕ ٤༙Ⴎ߿ƭżߪប߃ߦޕ ዄ༙↢ᵴᜰߩታओߩߚߦዅ ȴಽߩஜᐽ⋡ᮡࠍߟߊࠅ↢༙ޔᵴࠍὐᬌߔࠆüᘠࠍ ᜬߜ߹ߒࠂ߁ޕ ኅᣖ߿ખശߣ↢༙ޔᵴࠍĘ߃ߚࠅߒݔޔวߞߚࠅ ߒߡߺ߹ߒࠂ߁ޕ ቇᩞ߿ኅᐸߢ༙↢ᵴߩᱜߒℂ۳߿ᦸ߹ߒüᘠࠍ ॺߦߟߌ߹ߒࠂ߁ޕ ሶߤ߽ߩߎࠈ߆ࠄ↢༙ޔᵴࠍᄢಾߦߒ߹ߒࠂ߁ޕ ᐔᚑውዎᐕ 3 ᢥૡ⋭ቯޔෘ↢⋭ቯޔਈᨋ᳓↥⋭ቯ ዄ༙↢ᵴᜰߩታओߩߚߦዅ Ⴎ৶༙ຠࠍប߃ߦ༙ޔႮߪውᣣውዌጃᧂḩߦ ߒ߹ߒࠂ߁ޕ ƭżߩߣࠅߔ߉ࠍ߿ޔേ‛ޔᬀ‛ޔၬ↱᧪ߩ ƭżࠍࡃࡦࠬࠃߊߣࠅ߹ߒࠂ߁ޕ ᩕ༳ᚑಽ༙ޔߡۇࠍ␜؛ຠ߿ᄖ༙ࠍજ߱üᘠࠍ ॺߦߟߌ߹ߒࠂ߁ޕ ȝ 88 ȝ ੫Ȫ༦͚ͬ܄ȫ͈̹͈͛ڰঐૻ ውዊ༙↢ᵴߪஜᐽߣÔߩߺߥ߽ߣ Ԙᚻߦ༙ߴߡߩౝ߆ࠄÔߒߊ ԙή̕ߥᷫ୲ߣ߽ߩࡪޔ Ԛንߥୱͯߢଢ⒁ࠍ੍ ዎዊᣂߒ↢ߣᲣߦʏᩕ༳ Ԙߒߞ߆ࠅ༙ߴߡੱ৻ޔੑᓎ ԙᣣᏱߩޔ‛ࡸޔʏേ Ԛଜߣߚ߫ߎߩኂ߆ࠄƍఽࠍࠈ߁ ዏዊᰴߩઍߦ࢛༙üᘠࠍ Ԙ߁ߔߩ߅ߒߐࠍޔᗲఽߩɐߦߔࠅਏ߽߁ ԙȴὼߥ↢ᵴ࠭ࡓࠍᐜߣ߈߆ࠄ Ԛࠃߊིࠎߢߊࠃޔࠊ߁üᘠࠍ ዐዊ༙ߦᗲߣ߰ࠇวࠍ Ԙࡸߞߡ߈ߚടᎿ༙ຠߦ߽ᚻߩߧߊ߽ࠅࠍ ԙᦺ༙ߪߺࠎߥߩദജߢߙࠈ Ԛ༙ථߪߢޠߔ߹߈ߛߚޟᆎ߹ࠆᣣߩ᧪ߏߣႎ๔ળ ዑዊኅᣖߩ༙ޔਥᇚߪ࠼ࠗࡃ Ԙ༙ථߢޔኅᣖߩߡۇஜᐽ▤ℂ ԙᩕ༳ࡃࡦࠬߪޔਥᇚߩࡔ࠾ࡘߢోঙ Ԛގℂȴᘟޔߣۇᩕ߃ߦో࠴ࠚ࠶ࠢ ዒዊߊᅚᕈߪᱜߒ༙ߢర᳇ߪߟࠄߟ Ԙ߇ࢇᧄߢ༙ޔஜᐽᛩࢇ ԙᄖ༙ߪᣂߒᢱℂࠍ⍮ࠆʏᯏળ Ԛ༙ߠߊࠅߦ࣠ࠍߡߌߟۇ ዓዊޟવ⛔ޟߣޠഃߢޠᣂߒ༙ᢥൻࠍ Ԙ߇ࢇᧄߢ༙ޔஜᐽᛩࢇ ԙᄖ༙ߪᣂߒᢱℂࠍ⍮ࠆʏᯏળ Ԛ༙ߠߊࠅߦ࣠ࠍߡߌߟۇ Წ࠰žͤࡍƮƘǓƷƨNJƷဃਦᤆᲢݣᝋཎࣱК Უſ Ტπᘌᘓဃݙᜭ˟ǑǓٻᐫƋƯॖᙸφဎᲣ ȝ 89 ȝ ළິȆິ̤̫ͥͅম୫৾ܖ Ȫ3116 ාๅȫ̷͈͂ॐࠊ ᣣᧄੱߩ༙៨ขၮḰዄ2005 ᐕ ዅ߇╷ቯߐࠇߚޕ ߣหߓ୯ዄ0.78l/ᣣዅߦ⛔৻ߐࠇߚޕᲣਛߩᩕ༳⚛ ⑼ቇ⊛ᩮߦၮߠߊޠࠅࠃޔℂ⊛ߥ᭴ᚑߣߥߞߡ ୲ߪޔฦᩕ༳⚛ߩᲣਛߩỚᐲߣᴲ୲ߩⓍߢ ࠆ߇ޔᅧᇚޔᇚߩ༙៨ขၮḰ୯╷ቯߦᒰߚߞ ࠆޕ ߡߪ⎇ޔⓥ࠺࠲߇ਲߒߊ▚ቯਇนƫߥᩕ༳⚛߿ޔ ๆᅧᇚๆᇚߩၮḰ୯ߩᄖᝌ୯ࠍ↪ߡࠆᩕ ᅧᇚᇚߩ៨ขඒ୲(UL)ߪ⑼ޔቇ⊛ᩮߦ ༳⚛߇ᄙߊሽߔࠆޕᅧᇚᇚߦኻߒߡ⊛⏕ߥ ਲߒߚߩߤޔᩕ༳⚛ߦ߅ߡ߽ቯࠄࠇߡߥ ᩕ༳ᜰዉࠍ߁ߚߦߪޔᜰዉ⋧ࠍޓᜂᒰߔࠆĚ ޕᄙ୲៨ขߦࠃࠅஜᐽ්ኂ߇࣐ߎࠄߥߎߣࠍᗧ ߪᅧᇚᇚߩ༙៨ขၮḰߩ╷ቯƋ᥊ࠍᱜߒߊℂ ߔࠆ߽ߩߢߪߥߎߣࠍᵈᗧߐࠇߚޕ ۳ߒޔᔕ↪ߒߡߊߎߣ߇ᄢಾߢࠆޕ ߘߎߢᧄႎ๔ߢߪ╷ޔቯƋ᥊ߦὶὐࠍᒰߡޔฦᩕ ༳⚛៨ขၮḰ߇ߤߩࠃ߁ߥᩮߢ╷ቯߐࠇߡࠆߩ ࠛࡀ࡞ࠡ ᅧᇚ ߆ࠍᅧᇚᇚߦਰߴࠆዄ ؛1 ؛ޔ2ዅ ޔߚ߹ޕ ࠛࡀ࡞ࠡ៨ขၮḰߦߪޔᅧᆼᦼߦផቯࠛࡀ࡞ ᩕ༳ᜰዉߩ႐ߢߩᵴ↪ߣࠆߥࠄߐޔℂ۳ࠍ⋡⊛ߣ ࠡᔅ▚ࠍ୲ۀቯߔࠆߣ߁ FAO ߩĘ߃ᣇ߇ขࠅ ߒޔᐕቲ⚖(18-49 ᱦ)ߦ៨ขၮḰߩࠍ؛ᚑߒߚ ࠇࠄࠇߡࠆޕផቯࠛࡀ࡞ࠡᔅޔߪ୲ۀᅧᆼᦼ ( ؛3 ؛ޔ4 ؛ޔ5)ޕ ߩ ࠛࡀ࡞ࠡᶖࡼ୲ߣࠛࡀ࡞ࠡϮⓍ୲ߩߢ ࠆࠡ࡞ࡀࠛ ޕᶖࡼ୲ߪޔᅧᆼᦼߩॺᵴേ ᅧᇚᇚߩ༙៨ขၮḰ↪ߦߚߞߡ ᅧᇚᇚߩ༙៨ขၮḰ↪ߦߚߞߡ ࡌ࡞ޔၮ␆ઍߒ୲ࠃࠅ▚ߐࠇࠆዄ ؛3ዅ ࡞ࡀࠛޕ ᅧᇚ ࠡϮⓍ୲ߪޔᅧᆼᦼߩߚࠎ߬ߊࢠߣƭżߩ ᅧᆼᦼശߪ 280 ᣣࠍઍ؛୯ߣߒߡࠆޕᅧᆼᦼശ ϮⓍ୲ࠍߘࠇߙࠇࠛࡀ࡞ࠡߦ឵▚ߒߚ୯ߩߢ ߦࠃߞߡ⚦ಽൻߔࠆᔅࠆ߇ۀ႐วߪޔ ᅧᆼೋᦼ ዄ16 ࠆޕ ᧂḩዅ ޔᅧᆼਛᦼዄ16-28 ዅ ޔᅧᆼᧃᦼዄ28 એ ᇚ ផቯࠛࡀ࡞ࠡᔅࠡ࡞ࡀࠛ ޔߪ୲ۀᶖࡼ୲ ඐዅߦ 3 ಽഀߔࠆޕ ᇚ ᴲ୲⋧ᒰಽዉ୰ᷫዋಽ࡞ࡀࠛ ޕࠆࠇߐ؛ߣޔ ᇚߩઃട୲ࠍޔߦࠃߞߡᄬߞߚᲣਛߩ ࠡᶖࡼ୲ߪᅧᇚᇚߢߥหᐕቲ⚖ߩᅚᕈ ᩕ༳⚛୲ࠍ߽ߣߦ╷ቯߒߡࠆᩕ༳⚛߇ᄙዄ؛ ߣ╬ߒޕᴲ⋧ᒰಽߪޔߒߚᲣߩࠛࡀ࡞ࠡ ዎዅ ޔߢߎߘޕውᣣߩᴲ୲ߪ 0-5 ࡩఽߩູ୲ ୲ߢࠆޕ୰ᷫዋಽߪߩᦼچ↥ޔ୰ᷫዋ୲ࠍ ȝ 8: ȝ ࠛࡀ࡞ࠡ୲ߦ឵▚ߒߚ 1 ᣣߚࠅߩࠛࡀ࡞ࠡᷫ ߣߒߡޔᐔᚑ 13 ᐕ࿖᳃ᩕ༳ގᩏߩᇚߦ߅ߌࠆ ዋ୲ߢࠆޕ n-6ޔn-3 ƭż៨ข୲ߩਛᄩ୯߇ܣቯߐࠇߚࠦޕ ࠬ࠹ࡠ࡞ߩ╷ቯߦߟߡߩܕߥ⚦ݖযߪߥޕ ߚࠎ߬ߊࢠ ᳓ൻ‛ ᅧᇚ ᅧᆼਛߩƍఽ߿ᅧᇚ߳ߩߚࠎ߬ߊࢠϮⓍ୲ߦϮⓍ ᅧᇚᇚ ୯ߪܣቯߐࠇߡߥ߇ޔ ផቯࠛࡀ࡞ࠡᔅޔ୲ۀ ല₸ࠍടߒޔઃട୲ߣߐࠇߚޕϮⓍߐࠇࠆߚࠎ߬ ߊࢠߪᅧᆼ߇ߦߟࠇჇടߔࠆߚޔฦᅧᆼᦼߩ ߚࠎ߬ߊࢠផᅑ୲ޔƭżࠛࡀ࡞ࠡᲧ₸⋡ᮡ୲߆ࠄ ᐔဋ୯ࠍߣࠅޔᅧᆼోᦼࠍߒ৻ᓞߩઃട୲ߣߐࠇ ▚ߔࠆߣߩߤޔᅧᆼᦼॺޔᵴേࡌ࡞ߢ߽⚂ ߚޕEAR ߆ࠄ RDA ࠍ▚ߔࠆߦੱശᄌേ߇Ę 60-70%ߦ߹ࠆࠃ߁ߢࠆዄ؛ዒዅ ޕ ᘦߐࠇߡࠆޕ ༙‛[⛽࡞ࠦ࡞ࠕޔ ᇚ ᅧᇚᇚߩ៨ขၮḰߪܣቯߐࠇߡߥޕ ߦࠃࠆ៊ᄬಽߣߒߡޔᲣਛߩߚࠎ߬ߊࢠỚ ᐲߣᴲ୲ߩⓍࠍઃട୲ߣߐࠇߚޕಽᇂᓟߦᱷࠆ৻ ૡߩϮⓍߚࠎ߬ߊࢠߣߩᦼچ↥ޔ୰ᷫዋߦࠃߞߡ ᳓ṁᕈࡆ࠲ࡒࡦ(9 ᳓ṁᕈࡆ࠲ࡒࡦ(9 ⒳) ⒳) ᄬࠊࠇࠆߚࠎ߬ߊࢠߪ⋧ᲕߐࠇࠆߣĘ߃ࠆޕ ᅧᇚ ฦࡆ࠲ࡒࡦߩઍߒ․ᕈࠍĘᘦߒߡ╷ቯߐࠇߚࡆޕ ƭࢠ ࠲ࡒࡦ B1ޔB2ࠡ࡞ࡀࠛߪࡦࠪࠕࠗ࠽ޔ៨ข୲ߩჇ ᅧᇚ ടߦᔕߓߡᔅ߇୲ۀჇടߔࠆޕၮḰ୯ߪᚑੱߩࠛࡀ ƭżࠛࡀ࡞ࠡᲧ₸ޔ༫ƭżࠛࡀ࡞ࠡᲧ₸ ࡞ࠡᒰߚࠅߩᔅ(୲ۀżżmg/1000kcal)ࠍၮߦޔᅧᇚ ዄ18 ᱦએዅߪᅧᇚߢߥᅚᕈߣห୯ߢࠆޕn-3 ߩࠛࡀ࡞ࠡᔅࠍ୲ۀടߒߡᅧᆼᦼߏߣߦܣቯߐ ♽ƭż(ࠕࠠ࠼ࡦ߿ DHA)ߪ⚵⚻ޔaࠍ᭴ᚑ ࠇߡࠆ ࡦࡒ࠲ࡆޕB6 ߪࢠߊ߬ࠎߚޔ៨ข୲ߩჇട ߔࠆߚߦ․ޔᅧᆼਛߦ៨ข୲ࠍઃടߔࠆᔅ߇ۀ ߦᔕߓߡᔅ߇୲ۀჇടߔࠆᩕ༳⚛ߢࠆޔߦ․ޕᅧ ࠆޕၬ↱᧪ߩ n-3 ♽ƭż߇ᣧ↥߿ૐ୰ఽ↥ߩ ᆼᦼߪౝߩࡆ࠲ࡒࡦ B6 ࡲЯ୲ࠍᤋߔࠆẏࡇ ࠬࠢࠍਅߍࠆߣ߁∉ቇގᩏ⚿ᨐࠍ߰߹߃ޔ៨ข ࠼ࠠࠪࡦỚᐲ߇ૐਅߔࠆߩߢࠍࠇߎޔઑᱜߥỚᐲ ၮḰ୯ߪᣧ↥߿ૐ୰ఽ߇߶ߣࠎߤߣߥࠇࠄݪ ߦ⛽ᜬߔࠆߚߦᔅߥۀ៨ข୲߇ܣቯߐࠇߚޕ ផ᷹ߐࠇࠆ୯ߣߒߡޔ ᐔᚑ 13 ᐕ࿖᳃ᩕ༳ގᩏߩᅧᇚ ߪޔᅧᆼਛߩዩਛឃᴭ୲߇Ⴧᄢߔࠆߩߢޔ n-3 ♽ƭż៨ข୲ߩਛᄩ୯߇ܣቯߐࠇߚޕ ౝߩࡌ࡞ࠍઑᱜ୲ߦ⛽ᜬߔࠆߚߩᔅߣ୲ۀ ᇚ ߒߡޔᅧᇚࠍኻ࠾ߣߒߚ⎇ⓥ࠺࠲ࠍၮߦܣቯߐࠇ ƭżࠛࡀ࡞ࠡᲧ₸ޔ༫ƭżࠛࡀ࡞ࠡᲧ₸ ߚ▤⚻ޕഭಞ්ኂߩࠬࠢૐᷫߩߚߦޔᅧᇚ߫ ዄ18 ᱦએዅ ߪᇚߢߥᅚᕈߣห୯ߢࠆޕ n-6ޔ ߆ࠅߢߥߊޔᅧᆼߩนƫᕈߩࠆᅚᕈߦ 400µ/ᣣߩ n-3 ƭżߩၮḰ୯ߪޔᰳਲ∝⁁߇ߥࠇࠄݪ୯ ߩ៨ขࠍ൘ߡࠆ ࡦࡒ࠲ࡆޕB12 ߪƍఽߦϮ ȝ 91 ȝ ߩ៨ข୲ߩਛᄩ୯ߢߣߐࠇߚ ࡦࡒ࠲ࡆޕD ߪޔਛ Ⓧߔࠆ୲߇ઃട୲ߣߐࠇߚޕ ࡆࠝ࠴ࡦߣࡄࡦ࠻࠹ࡦߦߟߡߪޔᅧᆼਛߦᔅ ߩỚᐲࠍઑᱜߦ⛽ᜬߢ߈ࠆ៨ข୲ߣߒߡޔᅧᇚࠍኻ ߇୲ۀჇߔߎߣ߇⍮ࠄࠇߡࠆ߇⎇ޔⓥႎ๔߇ߥ ࠾ߣߒߚ⎇ⓥ࠺࠲ࠍ߽ߣߦܣቯߐࠇߚࡦࡒ࠲ࡆޕ ߩߢ⋡୲ߣߒߡܣቯߐࠇߚߩࡦ࠴ࠝࡆޕઃട୲ߪ K ߪᅧᆼߦࠃࠅᔅߪ୲ۀჇ߃ߥߚޔઃട୲ߪ 0 ఽ(0-5 ࡩ)ߩ⋡୲ࠍ߽ߣߦࠛࡀ࡞ࠡᲧࠍ↪ ߢࠆޕ ᥳቯ⊛ߦ▚ߐࠇߚࡦ࠹࠻ࡦࡄޕߪᅧᇚߩ༙ ᇚ ࡆ࠲ࡒࡦ AޔEޔD ߪߦࠃࠆ៊ᄬಽߣߒߡޔ ގᩏႎ๔ࠍ߽ߣߦ▚ߐࠇߚ ࡦࡒ࠲ࡇޕC ߪޔƍఽ ߩუ੍ࠍ∛ߢ߈ࠆ୲߇ઃട୲ߣߐࠇߚޕ Უਛߩฦࡆ࠲ࡒࡦỚᐲߣᴲ୲ߩⓍ߇ઃട୲ߣߐ ᇚ ࠇߚ ࡦࡒ࠲ࡆޕA ߩੱശᄌേଥᢙߪ 1.2 ߢࠆޕ ၮᧄ⊛ߦޔߦࠃߞߡᄬࠊࠇࠆࡆ࠲ࡒࡦ୲ࠍᲣ ਛߩฦࡆ࠲ࡒࡦỚᐲߣᴲ୲߆ࠄޔߒ▚܈៨ขၮ ߦࠃࠆᇚߩࡆ࠲ࡒࡦKߩਇࣧߪ࣐ߎࠄߥ ߩߢઃട୲ߪ 0 ߢࠆޕ Ḱ୯(EAR)ߣߐࠇߚ(ఽޔߪࠇߎޕ0-5 ࡩ)ߩ⋡ ୲ߣ╬ߒޕ ࡒࡀ࡞( ࡒࡀ࡞( ⒳) ⒳) ٜࣧ ᅧᇚ ࿁ߩ╷ቯߢߪ ࡦࡒ࠲ࡆޔB6ޔB12ޔߩၮḰ ࡑࠣࡀࠪ࠙ࡓߪޔᅧᇚ߳ߩϮⓍ୲߇ઃട୲ߣߐࠇ ୯ߦ↢↪₸߇Ęᘦߐࠇߡࠆ↢ߩࡦࡒ࠲ࡆޕ ߚޔߪࡦޔࡓ࠙ࠪ࡞ࠞޕᅧᆼਛߘߩᔅۀᕈ߇Ⴧߔ ↪₸ߪ༙ޔ߆ࠄ៨ขߒߚ႐วߣ࠻ࡦࡔࡊࠨޔ ߇ޔ หᤨߦๆ߽Ⴧߔߚઃടߩᔅޕߥߪۀ ߪޔ ߆ࠄ៨ขߒߚ႐วߢ⇣ߥࠆ߇ޔEAR ߣߒߡߪ༙߆ ᅧᆼ߇ߦߟࠇᔅ߇୲ۀჇߔߩߢޔฦᅧᆼᦼശߩ ࠄ៨ขߒߚ႐วߩ୯߇ઑᒰߣߐࠇߚ ࡦࡒ࠲ࡆޕB1ޔ ᔅߩ୲ۀᐔဋ୯ߣߒߡၮḰ୯ߩܣቯ߇ߥߐࠇߚޕᔅ B2ޔC↢ߩࡦࠪࠕࠗ࠽ޔ↪₸ߪࠄ߆ߢߥߚ ޔߪߩࠆߥߣۀၮᧄ⊛៊ᄬߦട߃ޔƍఽȟᏪ⢝ Ęᘦ߇ߐࠇߡߥޕ ࡆࠝ࠴ࡦޔ ࡄࡦ࠻࠹ࡦߪޔ ⋚߳ߩϮⓍ୲ߩࣂޔȈᒛߦࠃࠆซߩۀჇ ⋡୲ߣߒߡܣቯߐࠇߚߩߢ↢↪₸ߩĘᘦߪߐ ಽߢࠆޔߪࡦޔ௳ޕ↢⋥೨ߩƍఽߩ㊂ ࠇߡߥޕEAR ߆ࠄ RDA ࠍ▚ߔࠆߩੱശ ࠍ߽ߣߦઃട୲߇ܣቯߐࠇߚߪߡߟߦ௳ޕᅧᇚߩ ᄌേଥᢙߦߪ 1.2 ߇↪ࠄࠇߚޕ ๆ₸ࠍടߒߡࠆޕߪޔᅧᆼߦࠃࠅᔅۀᕈ ߇Ⴧߔߚߩߢ߹ࠇߎޔႎ๔ࠍ߽ߣߦᣂ↢ఽ߳ߩஜ ƭṁᕈࡆ࠲ࡒࡦ(4 ƭṁᕈࡆ࠲ࡒࡦ(4 ⒳) ⒳) ᐽᓇະ߇ߢߥ୲߇ઃട୲ߣߐࠇߚޕ ᅧᇚ ᇚ ࡑࠣࡀࠪ࠙ࡓޔߪࡦࠟࡦࡑޔࡦޔߦࠃࠆਇ ࡆ࠲ࡒࡦAߪޔ ƍఽ߳ߩϮⓍ୲߇ઃട୲ߣߐࠇߚޕ EAR ߆ࠄ RDA ࠍ▚ߔࠆߩੱശᄌേଥᢙߦߪ ࣧߪ࣐ߎࠄߥߎߣ߆ࠄઃടߩᔅࠪ࡞ࠞޕߥߪۀ 1.2 ߇↪ࠄࠇߚ ࡦࡒ࠲ࡆޕE ߪޔᅧᆼਛߦᰳਲߔ ࠙ࡓߪޔਛߩਛỚᐲᷫዋࠍࠞ࡞ࠪ࠙ࡓ៨ขߦ ࠆߣ߁ႎ๔ߪߥߩߢޔᅧᆼߒߡߥᅚᕈߣห ࠃߞߡආᱛߔࠆߎߣߪߢ߈ߥ߇ޔᷫዋߒߚࠞ࡞ ୯ޔ ߔߥࠊߜᐔᚑ 13 ᐕᐲ࿖᳃ᩕ༳ގᩏߩᐕቲ⚖ ࠪ࠙ࡓߪޔ⚳ੌᓟߦ࿁ᓳߔࠆߚઃടߩᔅߪۀ ȝ 92 ȝ ߥޕޔ௳ޔߪ⚛࡛࠙ޔࡦޔߦࠃࠆ ៊ᄬಽߣߒߡޔᲣਛỚᐲߣᴲ୲ߩⓍ߇ઃട୲ߣ ߐࠇߚޕޔ௳ޔߦߟߡߪޔๆ₸߇Ęᘦߐ ࠇߡࠆޕ ٜࣧ ࠢࡠࡓߪߡߟߦࡦ࠺ࡉࡕޔᅧᇚᇚߦീ ߔࠆႎ๔߇ਲߒߊ╷ᧂޔቯߢࠆޕ ช۳ࢠ ᅧᇚ ࠽࠻࠙ࡓߪࡓ࠙ࠞޔᅧᆼߦࠃࠅߘߩᔅ߇୲ۀ Ⴧߔ߇ޔᏱߩ༙ߢචಽٜ߃ࠆߚޔઃടߩᔅۀ ߇ߥޕ ᇚ ߦࠃࠆ࠽࠻࠙ࡓߩ៊ᄬಽߪᏱߩ༙ߢච ಽٜ߃ࠆ߇ߪߡߟߦࡓ࠙ࠞޔઃടߔࠆᔅ߇ۀ ࠆߣߐࠇޔߦࠃࠆ៊ᄬಽ߇ઃടߐࠇߚޕ ȝ 93 ȝ ޛෳĘᢥ₂ޜ ູ୲ᴲ୲[1] ࠛࡀ࡞ࠡ[2-6] ߚࠎ߬ߊࢠ[7-12] ƭࢠ[13-15] ᳓ൻ‛ ༙‛[⛽ ࠕ࡞ࠦ࡞ ࡆ࠲ࡒࡦ B1 [16] ࡆ࠲ࡒࡦ B2 [16] ࠽ࠗࠕࠪࡦ[16, 17] ࡆ࠲ࡒࡦ B6 [16] [16, 18-20] ࡆ࠲ࡒࡦ B12 [21, 22] ࡆࠝ࠴ࡦ[16, 23-25] ࡄࡦ࠻࠹ࡦ[25-28] ࡆ࠲ࡒࡦ A[31-33] ࡆ࠲ࡒࡦ E[33-36] ࡆ࠲ࡒࡦ D[30, 37-40] ࡆ࠲ࡒࡦ K[41-45] ࡑࠣࡀࠪ࠙ࡓ[46-51] ࠞ࡞ࠪ࠙ࡓ[47, 51-56] ࡦ[51, 57, 58] ࠢࡠࡓ[59-66] ࡕࡉ࠺ࡦ ࡑࡦࠟࡦ[61, 67, 68] [69-73] ௳[51, 74-76] [51, 77-90] ࡦ[91-99] ࡛࠙⚛[100-102] ࠽࠻࠙ࡓ[51, 103-108] ࠞ࠙ࡓ[103, 105, 106] ȝ 94 ȝ 1. ஸᧁਭÔሶ, ᧁޘ᥏ሶ, ᣂỈ૫ઍ, ઁ. ೨ఽߩູ୲ߦീߔࠆ⎇ⓥ. ᩕ༳ቇݩ 2004; 62: 396-72. 2. Butte NF, Wong WW, Hopkinson JM. Energy requirements of lactating women derived from doubly labeled water and milk energy output. J Nutr 2001;131:53-8. 3. FAO/WHO/UNU. Expert consultation. Report on Human Energy Requirements, Interium Report, 2004. 4. Forsum E, Kabir N, Sadurskis A, Westerterp K. Total energy expenditure of healthy Swedish women during pregnancy and lactation. Am J Clin Nutr 1992;56:334-42. 5. Goldberg GR, Prentice AM, Coward WA, et al. Longitudinal assessment of the components of energy balance in well-nourished lactating women. Am J Clin Nutr 1991;54:788-98. 6. Prentice AM, Spaaij CJ, Goldberg GR, et al. Energy requirements of pregnant and lactating women. Eur J Clin Nutr 1996;50 Suppl 1:S82-110; discussion S10-1. 7. FAO/WHO/UNU. Energy and protein requirements. Geneva, 1985. 8. Forsum E, Sadurskis A, Wager J. Resting metabolic rate and body composition of healthy Swedish women during pregnancy. Am J Clin Nutr 1988;47:942-7. 9. GB. F. 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Farnham Royal: Commonwealth Agricultural Bureaux, 1976. 107. ਛၛᜏ, ᚭ↰ᱜ, ਛፉ৻. ༙߆ࠄߩᩕ༳៨ขߦീߔࠆో࿖ታᘒގᩏ. ᣣᧄዊ ఽᩕ༳ᶖൻེ∛ቇળݩ. 1995; 9: 16-27. 108. ጊᧄʏ☨ਭᓧ༥↰ĩมઁᣣᧄੱߩᲣ⚵ᚑߦീߔࠆ⎇ⓥ(╙ውႎ) –৻ɨ⚵ᚑߥ ࠄ߮ߦࡒࡀ࡞⚵ᚑߦߟߡ–. ዊఽஜ⎇ⓥ 1981; 40: 468-75. 109. ᚭ↰ᱜ, ᰞ⒤ᄦ, ⍹ጊ↱Ôሶ, ઁ. ᦨਝߩᣣᧄੱੱ⚵ᚑߦീߔࠆో࿖ގᩏ (╙৻ ႎ) –৻ɨᚑಽ߅ࠃ߮ࡒࡀ࡞ᚑಽߦߟߡ-. ᣣᧄዊఽᩕ༳ᶖൻེ∛ቇળ ݩ1991; 5: 145-57. ȝ :1 ȝ ؛ᯡᅧᇚᇚᬡ༙៨ขၮḰᬡ╷ቯƋ᥊ ᅧᇚ ᬒᭆᬤᬂࢠ ƭࢠ ༫ƭż n-6♽ƭż n-3♽ƭż ᭞ᮗ᭤᭱ᮘᮧᮖ ᳓ൻ‛ ༙‛[⛽ ᭾᭪ᮊᮞB1 ᭾᭪ᮊᮞB2 ᭵᭢ᮞ ᭾᭪ᮊᮞB6 ᭾᭪ᮊᮞB12 ᭾᭕᭬ᮞ ᭼ᮞ᭳᭱ᮞ ᭾᭪ᮊᮞC ᭾᭪ᮊᮞA ᭾᭪ᮊᮞE ᭾᭪ᮊᮞD ᭾᭪ᮊᮞK ផቯᐔဋ ᔅ୲ۀ ዄEARዅ ផᅑ୲ ዄRDAዅ ᡢ ⋡୲ ዄAIዅ ᡤ ᡤ ᡣ ᡣ ᡣ ᡥ ᡥ ᡢ ᡥ ᡢ ᇚ ⋡ᮡ୲ ዄDGዅ ᡣ ᡣ ᡩ ᡩ ᡦ ᡤ ᡧ ᡥ ᡧ ᮉ᭛᭸᭢᭑ᮋ ᡢ ᭖ᮖ᭢᭑ᮋ ᡧ ᮕᮞ ᡧ ᭚ᮘᮋ ᮍᮕᮁ᭲ᮞ ᮉᮞ᭗ᮞ ᡧ ᡥ ௳ ᡢ ᡥ ᭦ᮗᮞ ᡢ ᮓ᭑⚛ ᡢ ᭵᭳ᮕ᭑ᮋ ᭖ᮕ᭑ᮋ ᡧ ᡢᅧᇚᬱᬒᬢƍఽᬫᬡϮⓍ୲ ᡣᅧᆼᬊᬙᬝੱᬡ୯ᭅෳĘ ᡤ༙៨ข୲ގᩏ⚿ᨐᬻᬽ ᡥᅧᇚᬢƍఽᬡஜᐽᭅ⛽ᜬᬌᬾᬒ᬴ᬞᔅۀᬝ୲ ᡦ0-5ᮡఽᬡ៨ข⋡୲ ᡧઃടᬡᔅۀᬝᬊ ᡨᴲᬞᬻᬾ៊ᄬ୲ ᡩܣቯƋ᥊⸥䈘䉏䈩䈇䈭䈇 RDA=EARᏽੱശᄌേ ඒ୲ ዄULዅ × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × ផቯᐔဋ ផᅑ୲ ᔅ୲ۀ ዄRDAዅ ዄEARዅ ᡨ ⋡୲ ዄAIዅ ᡤ ᡤ ᡦ ᡦ ᡦ ᡦ ᡦ ᡦ ᡦ ᡨ ᡧ ᡨ ᡨ ᡨ ᡨ ᡨ ᡦ ᡦ ᡨ ᡨ ᡧ ᡧ ᡧ ᡧ ᡨ ȝ :2 ȝ ⋡ᮡ୲ ዄDGዅ ᡣ ᡣ ᡩ ᡩ ඒ୲ ዄULዅ × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × ᧂ╷ቯߩℂ↱ ܕযᬝᬊ ܕযᬝᬊ ܣቯᬡᬒ᬴ᬡ᭲ᮧ᭪ਲᬊ ܣቯᬡᬒ᬴ᬡ᭲ᮧ᭪ਲᬊ ᔅۀಽᬢ༙ᬚචಽٜᬾ ؛ᯢᅧᇚᇚᬡ༙៨ขၮḰ (ઃട୲ ઃട୲) ઃട୲ ᬒᭆᬤᬂࢠ(g) ƭࢠ(%᭓᭸ᮖ᭙ᮧ) ༫ƭż(%᭓᭸ᮖ᭙ᮧ) n-6♽ƭż(%᭓᭸ᮖ᭙ᮧ) n-3♽ƭż(g) ᭞ᮗ᭤᭱ᮘᮧᮖ(mg) ᳓ൻ‛(%᭓᭸ᮖ᭙ᮧ) ༙‛[⛽(g) ᭾᭪ᮊᮞB1(mg) ೋᦼ ᭾᭪ᮊᮞB2(mg) ᭵᭢ᮞ(mgNE) ᭾᭪ᮊᮞB6(mg) (µg) ᭾᭪ᮊᮞB12(µg) ᭾᭕᭬ᮞ(µg) ᭼ᮞ᭳᭱ᮞ(mg) ᭾᭪ᮊᮞC(mg) ᭾᭪ᮊᮞA(µgRE) ᭾᭪ᮊᮞE(mg) ᭾᭪ᮊᮞD(µg) ᭾᭪ᮊᮞK(µg) ᮉ᭛᭸᭢᭑ᮋ(mg) ᭖ᮖ᭢᭑ᮋ(mg) ᮕᮞ(mg) ᭚ᮘᮋ(µg) ᮍᮕᮁ᭲ᮞ(µg) ᮉᮞ᭗ᮞ(mg) (mg) ௳(mg) mg) ᭦ᮗᮞ(µg) ᮓ᭑⚛(µg) ᭵᭳ᮕ᭑ᮋ(mg) ᭖ᮕ᭑ᮋmg) ਛᦼ ᧃᦼ ೋᦼ ਛᦼ ᧃᦼ ೋᦼ ਛᦼ ᧃᦼ ផቯᐔဋ ផᅑ୲ ᔅ୲ۀ ᯙ ᯘRDAᯙ ᯘEARᯙ ᯙ 8 10 ᅧᇚ ⋡ᮡ୲ ⋡୲ ᯘDGᯙ ᯙ ᯘAIᯙ ᯙ (ਅඒ ਅඒ) ਅඒ 20એ 4.5એ ᯘ9gᯙ 2.1 ⋡ᮡ୲ ᯘDGᯙ ᯙ (ඒ ඒ) ඒ ඒ୲ ᯘULᯙ ᯙ ផቯᐔဋ ផᅑ୲ ᔅ୲ۀ ᯙ ᯘRDAᯙ ᯘEARᯙ ᯙ 15 20 30ᧂḩ 7.0ᧂḩ 10ᧂḩ ᇚ ⋡ᮡ୲ ⋡୲ ᯘDGᯙ ᯙ ᯘAIᯙ ᯙ (ਅඒ ਅඒ) ਅඒ 20એ 4.5એ ᯘ10gᯙ 2.4 600ᧂḩ 0 0.1 0.2 0 0.1 0.3 0 1 2 0.7 170 0.3 0 0.1 0.3 0 0.2 0.3 0 1 3 0.8 200 0.4 0.1 0.1 0.3 0.4 2 2 0.3 80 0.3 0.3 100 0.4 4 4 10 70 40 300 50 420 0 2.5 0 30 3 2.5 0 40 0 0 0 0 0 0 0 11.0 0.1 4 75 0 13.0 0.1 3 4 110 2.0 0.5 16 130 0 2.5 0.6 3 20 190 370 ȝ :3 ȝ 30ᧂḩ 7.0ᧂḩ 10ᧂḩ 600ᧂḩ 2 1 10 50 ⋡ᮡ୲ ᯘDGᯙ ᯙ (ඒ ඒ) ඒ ඒ୲ ᯘULᯙ ᯙ ؛3ᅧᇚᮦᇚᬡផቯ᭓᭸ᮖ᭙ᮧᔅ(୲ۀkcal/ᣣ) ፸8-29ᱦ ᅧᇚᯘೋᦼᯙ ᅧᇚᯘਛᦼᯙ ᅧᇚᯘᧃᦼᯙ ᇚ ᛷ ፸800 2000 2250 2500 30-49ᱦ ᅧᇚᯘೋᦼᯙ ᅧᇚᯘਛᦼᯙ ᅧᇚᯘᧃᦼᯙ ᇚ ፸750 ፸950 2200 2፸50 ॺᵴേᮗᮄᮖ ᛸ 2፸00 2400 2300 2600 2550 2850 2750 3050 2050 2250 2500 2450 2350 2550 2800 2750 ȝ :4 ȝ ؛4ᅧᇚᇚᬡ༙៨ขၮḰ(፸8-29ᱦ) ᬒᭆᬤᬂࢠ(g) ƭࢠ(%᭓᭸ᮖ᭙ᮧ) ༫ƭż(%᭓᭸ᮖ᭙ᮧ) n-6♽ƭż(%᭓᭸ᮖ᭙ᮧ) n-3♽ƭż(g) ᭞ᮗ᭤᭱ᮘᮧᮖ(mg) ᳓ൻ‛(%᭓᭸ᮖ᭙ᮧ) ༙‛[⛽(g) ᭾᭪ᮊᮞB1(mg) ೋᦼ ਛᦼ ᧃᦼ ᭾᭪ᮊᮞB2(mg) ೋᦼ ਛᦼ ᧃᦼ ᭵᭢ᮞ(mgNE) ೋᦼ ਛᦼ ᧃᦼ ᭾᭪ᮊᮞB6(mg) (µg) ᭾᭪ᮊᮞB12(µg) ផቯᐔဋ ផᅑ୲ ᔅ୲ۀ ᯙ ᯘRDAᯙ ᯘEARᯙ ᯙ 48 60 ᅧᇚ ⋡ᮡ୲ ᯘDGᯙ ᯙ (ਅඒ ਅඒ) ਅඒ ⋡୲ ᯘAIᯙ ᯙ 20એ 4.5એ ᯘ9gᯙ 2.1 (21) 0.9 1 1.1 1 1.1 1.3 10 11 12 1.7 370 2.3 ⋡ᮡ୲ ᯘDGᯙ ᯙ (ඒ ඒ) ඒ ඒ୲ ᯘULᯙ ᯙ ផቯᐔဋ ផᅑ୲ ᔅ୲ۀ ᯙ ᯘRDAᯙ ᯘEARᯙ ᯙ 55 70 30ᧂḩ 7.0ᧂḩ 10ᧂḩ 20એ 4.5એ ᯘ10gᯙ 2.4 600ᧂḩ (50એ) (70ᧂḩ) (17) 1.1 1.4 1.2 1.2 1.4 1.5 12 13 15 2 440 2.8 (21) (300) (300) (300) 1 1.2 1.3 1.6 12 14 1.3 280 2.3 1.5 340 2.8 ᭾᭕᭬ᮞ(µg) 47 ᭼ᮞ᭳᭱ᮞ(mg) 6 ᭾᭪ᮊᮞC(mg) 95 110 125 150 ᭾᭪ᮊᮞA(µgRE) 450 670 (3000) 700 1020 ᭾᭪ᮊᮞE(mg) 8 (600) ᭾᭪ᮊᮞD(µg) 7.5 (50) ᭾᭪ᮊᮞK(µg) 75 ᮉ᭛᭸᭢᭑ᮋ(mg) 260 310 230 270 ᭖ᮖ᭢᭑ᮋ(mg) 700 (600) (2300) ᮕᮞ(mg) 900 (3500) ᭚ᮘᮋ(µg) (25) (30) (25) (30) ᮍᮕᮁ᭲ᮞ(µg) (15) (20) (240) (15) (20) ᮉᮞ᭗ᮞ(mg) 3.5 (11) (mg) 16.5 19.5 (40) 7.5 9.0 ௳(mg) 0.6 0.8 (10) 1.0 1.3 mg) (6) 10.0 (30) (6) 10.0 ᭦ᮗᮞ(µg) 24.0 29.0 (350) 36.0 45.0 ᮓ᭑⚛(µg) 170 260 (3000) 225 340 ᭵᭳ᮕ᭑ᮋ(mg) (600) (8ᧂḩ)* ᭖ᮕ᭑ᮋmg) 1600 ( )ᬡᢙሼᬢหᐕቲ⚖ᬡᅧᆼᬊᬙᬝĚᬡၮḰ୯ᯘᣣᧄੱᬡ༙៨ขၮḰᬚઃട୲ᬡܕযᬝິ⋡ᯙ *༙Ⴎ⋧ᒰ୲ ✂ដᬄᬢ╷ቯᬈᬿᬒઃട୲0ᬚᬾᬆᬛᭅᗧᬌᬾ ȝ :5 ȝ ᇚ ⋡ᮡ୲ ᯘDGᯙ ᯙ (ਅඒ ਅඒ) ਅඒ ⋡୲ ᯘAIᯙ ᯙ ⋡ᮡ୲ ᯘDGᯙ ᯙ (ඒ ඒ) ඒ ඒ୲ ᯘULᯙ ᯙ 30ᧂḩ 7.0ᧂḩ 10ᧂḩ 600ᧂḩ (50એ) (70ᧂḩ) (17) (300) (300) (300) 49 9 (3000) (600) (50) 11 7.5 60 700 900 (600) (2300) (3500) (240) (11) (40) (10) (30) (350) (3000) 3.5 (600) 1970 (8ᧂḩ)* ؛5ᅧᇚᇚᬡ༙៨ขၮḰ(30-49ᱦ) ᬒᭆᬤᬂࢠ(g) ƭࢠ(%᭓᭸ᮖ᭙ᮧ) ༫ƭż(%᭓᭸ᮖ᭙ᮧ) n-6♽ƭż(%᭓᭸ᮖ᭙ᮧ) n-3♽ƭż(g) ᭞ᮗ᭤᭱ᮘᮧᮖ(mg) ᳓ൻ‛(%᭓᭸ᮖ᭙ᮧ) ༙‛[⛽(g) ᭾᭪ᮊᮞB1(mg) ೋᦼ ਛᦼ ᧃᦼ ᭾᭪ᮊᮞB2(mg) ೋᦼ ਛᦼ ᧃᦼ ᭵᭢ᮞ(mgNE) ೋᦼ ਛᦼ ᧃᦼ ᭾᭪ᮊᮞB6(mg) (µg) ᭾᭪ᮊᮞB12(µg) ផቯᐔဋ ផᅑ୲ ᔅ୲ۀ ᯙ ᯘRDAᯙ ᯘEARᯙ ᯙ 48 60 ᅧᇚ ⋡ᮡ୲ ᯘDGᯙ ᯙ (ਅඒ ਅඒ) ਅඒ ⋡୲ ᯘAIᯙ ᯙ 20એ 4.5એ (9g) 2.1 (20) 0.9 1 1.1 1 1.1 1.3 10 11 12 1.7 370 2.3 1.1 1.4 1.2 1.2 1.4 1.5 12 13 15 2 440 2.8 ⋡ᮡ୲ ᯘDGᯙ ᯙ (ඒ ඒ) ඒ ඒ୲ ᯘULᯙ ᯙ ផቯᐔဋ ផᅑ୲ ᔅ୲ۀ ᯙ ᯘRDAᯙ ᯘEARᯙ ᯙ 55 70 30ᧂḩ 7.0ᧂḩ 10ᧂḩ ᇚ ⋡ᮡ୲ ᯘDGᯙ ᯙ (ਅඒ ਅඒ) ਅඒ ⋡୲ ᯘAIᯙ ᯙ 20એ 4.5એ (10g) 2.4 600ᧂḩ (50એ) (70ᧂḩ) (17) (20) (300) (300) (300) 1 1.2 1.3 1.6 12 14 1.3 280 2.3 1.5 340 2.8 ᭾᭕᭬ᮞ(µg) 47 ᭼ᮞ᭳᭱ᮞ(mg) 6 ᭾᭪ᮊᮞC(mg) 95 110 125 150 ᭾᭪ᮊᮞA(µgRE) 500 670 (3000) 750 1020 ᭾᭪ᮊᮞE(mg) 8 (700) ᭾᭪ᮊᮞD(µg) 7.5 (50) ᭾᭪ᮊᮞK(µg) 75 ᮉ᭛᭸᭢᭑ᮋ(mg) 270 320 240 280 ᭖ᮖ᭢᭑ᮋ(mg) 600 (600) (2300) ᮕᮞ(mg) 900 (3500) ᭚ᮘᮋ(µg) (25) (30) (25) (30) ᮍᮕᮁ᭲ᮞ(µg) (15) (20) (240) (15) (20) ᮉᮞ᭗ᮞ(mg) 3.5 (11) (mg) 16.5 19.5 (40) 7.5 9.0 ௳(mg) 0.7 0.8 (10) 1.1 1.3 mg) (6) 10.0 (30) (6) 10.0 ᭦ᮗᮞ(µg) 24.0 29.0 (350) 36.0 45.0 ᮓ᭑⚛(µg) 170 260 (3000) 225 340 ᭵᭳ᮕ᭑ᮋ(mg) (600) (8ᧂḩ)* ᭖ᮕ᭑ᮋmg) 1600 ( )ᬡᢙሼᬢหᐕቲ⚖ᬡᅧᆼᬊᬙᬝĚᬡၮḰ୯ᯘᣣᧄੱᬡ༙៨ขၮḰᬚઃട୲ᬡܕযᬝິ⋡ᯙ *༙Ⴎ⋧ᒰ୲ ✂ដᬄᬢ╷ቯᬈᬿᬒઃട୲0ᬚᬾᬆᬛᭅᗧᬌᬾ ȝ :6 ȝ ⋡ᮡ୲ ᯘDGᯙ ᯙ (ඒ ඒ) ඒ ඒ୲ ᯘULᯙ ᯙ 30ᧂḩ 7.0ᧂḩ 10ᧂḩ 600ᧂḩ (50એ) (70ᧂḩ) (17) (300) (300) (300) 49 9 (3000) (700) (50) 11 7.5 65 600 900 (600) (2300) (3500) (240) (11) (40) (10) (30) (350) (3000) 3.5 (600) 1970 (8ᧂḩ)* ؛᯦ᅧᇚᇚᬡ༙៨ขၮḰᯘ᳓ൻ‛ᬡ᭓᭸ᮖ᭙ᮧᲧ₸ᯙ ॺᵴേᮗᮄᮖ ᛸ ᛷ ፸8-29ᱦ ᅧᇚᯘೋᦼᯙ ᅧᇚᯘਛᦼᯙ ᅧᇚᯘᧃᦼᯙ ᇚ 30-49ᱦ ᅧᇚᯘೋᦼᯙ ᅧᇚᯘਛᦼᯙ ᅧᇚᯘᧃᦼᯙ ᇚ ᳓ൻ‛ ᳓ൻ‛ ᳓ൻ‛ ᭓᭸ᮖ᭙ᮧ ᯘ%᭓᭸ᮖ᭙ᮧᯙ ᭓᭸ᮖ᭙ᮧ ᯘ%᭓᭸ᮖ᭙ᮧᯙ ᭓᭸ᮖ᭙ᮧ ᯘ%᭓᭸ᮖ᭙ᮧᯙ ፸800 2000 2250 2500 57 58 59 59 - 67 68 69 69 2፸00 2300 2550 2750 59 60 6፸ 60 - 69 70 7፸ 70 2400 2600 2850 3050 60 6፸ 62 6፸ - 70 7፸ 72 7፸ ፸750 ፸950 2200 2፸50 56 58 59 57 - 66 68 69 67 2050 2250 2500 2450 58 59 60 59 - 68 69 70 69 2350 2550 2800 2750 60 6፸ 6፸ 60 - 70 7፸ 7፸ 70 ȝ :7 ȝ ȶ࠲̥͞ঊ 32ȷଔૺ̫͈࢜̀ͅ൦ఘଷ ஜᬷۛሶᯢᯡផᬌ܋ળ ᯘቇ߲⚻྾Ěᬦീଥ࿅ઍ؛Ě╬ᬼ᭴ᚑ ᬌ܋ᮌᮞ᭻ᮧᯢᯠฬᯙ ᬌކ܋ ᦩஜᬷۛሶᯢᯡਛശܿଔᬞᬗᬙ ᦩ༙ᭅᬋᬒᅧ↥ᇚᬡஜᐽᡰេᣇ╷ᬞᬗᬙ ᬌ ܋ᬺ ິ ⚪⛿ ੌ ᛚ ႎ ๔ ஜᬷۛሶᯢᯡਛശ ܿଔ⎇ⓥળ ༙ᭅᬋᬒᅧ↥ᇚᬡஜᐽ ᡰេᣇ╷⎇ⓥળ ᯘቇ߲⚻྾Ěᯩฬᯙ ᐔᚑ17ᐕᯣᰮᐔᚑ18ᐕᯡᯪ᯦࿁യ ᬌ܋ິ ᦩฦᜰᮡᬞᬗᬙᬡᚑᐲᬡಽᨆ ᦩᣂᬒᬝᜰᮡᬡ⁁୯ᬡܣቯ ᦩᣇȴᴦᬡข⚵⁁ᴫᬡಽᨆ ᦩᓟᬡܿଔᬡᬒ᬴ᬡ᭲ᮧ᭪෨ᣇ ᴺᮦ᭢᭤᭱ᮋᬡᬌ╬ ܋ ᐔᚑ፸7ᐕᯢയ ᯧ ᯡᯠ ᯡᯢ ᐔᚑ፸8ᐕᯢ ᯘቇ߲⚻྾Ě ᯦ฬᯙ ᐔᚑ17ᐕᯤᰮᯩᯪᯤ࿁യ ᬌ܋ິ ᦩᅧ↥ᇚᬡᬒ᬴ᬡ༙↢ᵴᜰᬡᚑ ᦩᅧᆼᦼᬡȻઑ୰Ⴧട᭬ᮎᮧ᭳ᬡ ᚑ ᦩܕᬡ۳ށᮉ᭶ᮐᮖᬡᚑ ȝ :8 ȝ ȶ࠲̥͞ঊ 32ȷଔૺ൦͍ٛݞȶͬ ̲̹ළॲິ͈࠲ࢫ༷׳ॐࡄݪٛȷྴ༧ ዄውዅޟஜ߿߆ۛሶዎውޠផᬌ܋ળฬ★ ᳁ฬ ᚲዻ ⍹ߺߤࠅ ጤ ␠࿅ᴺੱᣣᧄᱤ⑼කᏧળ Ᏹോℂ ␠࿅ᴺੱᣣᧄѾᏧળ Ᏹോℂ ṭፒƂሶ ᳯ۪ੑਃሶ ␠࿅ᴺੱᣣᧄ⋴ࠄදળ Ᏹછℂ ␠࿅ᴺੱᣣᧄഥ↥Ꮷળ ോዪണ ؔҞ ඹ ቡҞਁᲧฎ ᧲੩ᄢቇᄢቇඞᢎƂቇ⎇ⓥ⑼ ᢎ ࿖┙♖ᮦ⚻᭦ᮞ᭪ᮧ♖ஜ⎇ⓥᚲ ♖ஜૡ ૡണ ᚽ ⚐ ᣣᧄሶᬜᬵኅᐸ ว⎇ⓥᚲ᭨ᮧ᭢ᮎᮖᮚᮧ᭚⎇ⓥᜂᒰ ૡണ ንጊ⋵ෘ↢ૡ ᰴണ Ƃఽ᭣ᮎᮧ᭵ᮕ᭤᭳ ࿖┙ஜක≮⑼ቇඞ↢ؑ╷ૡ ૡണ ࡃࠬࠛ࠺ࡘࠤ࠲ Ꮊᄢቇ ቇണ ో࿖ஜᚲണળ Ᏹછℂ ␠࿅ᴺੱᣣᧄᩕ༳჻ળ ળണ ␠࿅ᴺੱᣣᧄකᏧળ Ᏹછℂ ో࿖ஜᏧണળ ળണ ↥ᬺක⑼ᄢቇ ᢎ ᣣᧄሶߤ߽ኅᐸ ว⎇ⓥᚲ ᚲണ ࿖┙ᚑƂක≮ࡦ࠲ ฬ ݧണ ጊ᪸ᄢቇᄢቇඞකቇᎿቇ ว⎇ⓥૡ ᢎ ⁛┙ᴺੱ࿖┙ஜᐽᩕ༳⎇ⓥᚲ⎇ⓥડ↹ܿଔਥᐙ ᬁ˳᮸ ᧖ጊජ૫ ᦥᩮᥓผ ᚭ↰ᓞሶ ਛୱੳ෦ ണୱߺߐሶ ਛৼᰴ ષବ ↰ሶ ᤩῺ ٤ᩒỈᱜå ጊ@ὼᄥᦶ ศᳰା↵ ٤ᐳണ ఽ┬ᕁᤐᦼ ዄචຨີޔᢘ⒓⇛ዅ ዄዎዅࠍ༙ޟߓߚᅧ↥ᇚߩஜᐽᡰេᣇ╷⎇ⓥળޠฬ★ ᳁ฬ ႇ ᬔᬢᬾ ᐔේ ጟ ᧄ↰ ศᳰ ผ᮸ ᭳᭢ሶ ⑲ɍ ૫ሶ ା↵ ᚲዻ ᯘᯙᕲࡧ࿅ᲣሶᗲƂળᣣᧄሶᬜᬵኅᐸ ว⎇ⓥᚲ Უሶஜ⎇ⓥૡᩕ༳ᜂᒰૡണ ᮮᵿᏒ┙ᄢቇᄢቇඞකቇ⎇ⓥ⑼ᢎ ᧙ᨋᄢቇකቇૡઃዻ∛ඞ⋴ࠄૡണ ᧲੩ᄢቇᄢቇඞකቇ♽⎇ⓥ⑼ഥᢎ ᅚሶᩕ༳ᄢቇᢎ ⁛┙ᴺੱ࿖┙ஜᐽᮦᩕ༳⎇ⓥᚲ⎇ⓥડ↹ᮦܿଔਥᐙ ٤ᐳണ ȝ :9 ȝ ዄචຨີޔᢘ⒓⇛ዅ ȶ࠲̥͞ঊ 32ȷଔૺ൦͍ٛݞȶ̲ͬ ̹ළॲິ͈࠲ࢫ༷׳ॐࡄݪٛȷ͈ٳटࠐ (ዅޟஜ߿߆ۛሶ 2ޠផᬌ܋ળߩയ⚻" ╙࿁ 2 24 ᣣዄᧁዅ ()ޟஜ߿߆ۛሶዎውޠផߦะߌߡߩᬌߩ܋ᣇߦߟߡ (2)ޟஜ߿߆ۛሶዎውޠផߩ⁁ᴫߦߟߡ (3)ޟஜ߿߆ۛሶዎውߩޠਛശܿଔߩᣇߦߟߡ (4)༙ࠍߓߚᅧ↥ᇚߩஜᐽᡰេᣇ╷ߦീߔࠆᬌߩ܋ᣇߦߟߡ ╙2࿁ 7 ᣣዄ୴ዅ ()ޟஜ߿߆ۛሶዎውߩޠᜰᮡߩಽᨆܿଔߩᬌ܋ (2)ޟஜ߿߆ۛሶዎውޠផද߿ળߩข⚵ታSߩގᩏᣇᴺዄ᩺ዅߩᬌ܋ (3)ᅧ↥ᇚ╬ࠍขࠅᏎߊ␠ળⅣႺߩᢛߦߟߡ (4)ࠍ༙ޟߓߚᅧ↥ᇚߩஜᐽᡰេᣇ╷⎇ⓥળޠႎ๔ᦠሶዄ᩺ዅߦߟ ߡ ╙3࿁ 0 3 ᣣዄዅ ()ޟஜ߿߆ۛሶዎውߩޠᜰᮡߩಽᨆܿଔޔផᣇ╷ߩᬌ܋ (2)ᣂߒᜰᮡߩᬌ܋ (3)ஜ߿߆ۛሶዎውផද߿ળߩข⚵ታSߩގᩏߦߟߡ (4)ȴᴦߩข⚵ߩܿଔߦߟߡ (5)ᅧ↥ᇚ╬ࠍขࠅᏎߊ␠ળⅣႺߩᢛߦߟߡ (6)ࠍ༙ޟߓߚᅧ↥ᇚߩஜᐽᡰេᣇ╷⎇ⓥળޠႎ๔ᦠۀዄ᩺ዅߦ ߟߡ ╙4࿁ 2 ᣣዄᧁዅ ()ޟஜ߿߆ۛሶዎው ߩޠܿଔߦߟߡ (2)ޟஜ߿߆ۛሶዎውޠਛശܿଔႎ๔ᦠߩሶዄ᩺ዅߦߟߡ (3)ࠍ༙ޟߓߚᅧ↥ᇚߩஜᐽᡰេᣇ╷⎇ⓥળޠႎ๔ᦠዄ᩺ዅߦߟߡ ╙ዑ࿁ 2 ᣣዄ᳓ዅ ()ޟஜ߿߆ۛሶዎውޠਛശܿଔႎ๔ᦠዄ᩺ዅߦߟߡ (2)ޟᅧ↥ᇚߩߚߩ༙↢ᵴᜰߣ߹ࠅߣߩޠ ᄥሼૡಽ߇ࠍ༙ޟߓߚᅧ↥ᇚߩஜᐽᡰេᣇ╷⎇ⓥળߦޠീߔࠆ߿ޕ ዄ2ዅࠍ༙ޟߓߚᅧ↥ᇚߩஜᐽᡰេᣇ╷⎇ⓥળߩޠയ⚻" ╙࿁ 4 26 ᣣዄἫዅ ٤ޟᅧ↥ᇚߩ༙↢ᵴᜰޠ߮ᚑߩၮᧄ⊛Ę߃ᣇߦߟߡ ╙2࿁ 5 3 ᣣዄἫዅ ٤ޟᅧᆼᦼߩȻઑ୰Ⴧട࠴ࡖ࠻ޠ߮ޟᅧ↥ᇚߩߚߩ༙↢ᵴᜰޠ ߩ᭴ᚑዄ᩺ዅߦߟߡ ╙3࿁ 6 24 ᣣዄ୴ዅ ٤ޟᅧᆼᦼߩȻઑ୰Ⴧട࠴ࡖ࠻ޠ߮ޟᅧ↥ᇚߩߚߩ༙↢ᵴᜰߩޠ ౝኈዄ᩺ዅߦߟߡ ٤ࠍ༙ޟߓߚᅧ↥ᇚߩஜᐽᡰេᣇ╷⎇ⓥળޠႎ๔ᦠሶዄ᩺ዅߦߟߡ ╙4࿁ 9 30 ᣣዄ୴ዅ ٤ޟᅧᆼᦼߩȻઑ୰Ⴧട࠴ࡖ࠻ߩޠౝኈ߮ീਗ਼ᢥ₂ዄ᩺ዅ ٤ޟᅧ↥ᇚߩߚߩ༙↢ᵴᜰߩޠౝኈ߮۳ށዄ᩺ዅ ٤ߎࠇࠄߩᵴ↪ዄ᩺ዅߦߟߡ ȝ :: ȝ
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