NT$ 2880
NT$ 2880
NT$ 2880
NT$ 2880
均衡飲食觀
膳食營養素參考攝取量(一)
Food and Nutrition Board, Institute of Medicine, National Academies
美國國家科學院醫學研究所食物與營養委員會(2011年)
熱量百分比
脂肪 | Ω6(LA) | Ω3(ALA) | 醣類 | 蛋白質 | |
1-3 y | 30-40 | 5-10 | 0.6-1.2 | 45-65 | 5-20 |
4-18 y | 25-35 | 5-10 | 0.6-1.2 | 45-65 | 10-30 |
成人 | 20-35 | 5-10 | 0.6-1.2 | 45-65 | 10-35 |
巨量營養素建議攝取量&攝取上限
水 | 醣類 | 纖維 | 脂肪 | Ω6(LA) | Ω3(ALA) | 蛋白質 | |
建議量 | |||||||
單位 | L | g | g | g | g | g | g |
小孩 | |||||||
0-6 mo | 0.7 | 60 | ND | 31 | 4.4 | 0.5 | 9.1 |
7-12 mo | 0.8 | 95 | ND | 30 | 4.6 | 0.5 | 11 |
1-3 y | 1.3 | 130 | 19 | ND | 7 | 0.7 | 13 |
4-8 y | 1.7 | 130 | 25 | ND | 10 | 0.9 | 19 |
男 | |||||||
9-13 y | 2.4 | 130 | 31 | ND | 12 | 1.2 | 34 |
14-18 y | 3.3 | 130 | 38 | ND | 16 | 1.6 | 52 |
19-30 y | 3.7 | 130 | 38 | ND | 17 | 1.6 | 56 |
31-50 y | 3.7 | 130 | 38 | ND | 17 | 1.6 | 56 |
51-70 y | 3.7 | 130 | 30 | ND | 14 | 1.6 | 56 |
>70 y | 3.7 | 130 | 30 | ND | 14 | 1.6 | 56 |
女 | |||||||
9-13 y | 2.1 | 130 | 26 | ND | 10 | 1.0 | 34 |
14-18 y | 2.3 | 130 | 26 | ND | 11 | 1.1 | 46 |
19-30 y | 2.7 | 130 | 25 | ND | 12 | 1.1 | 46 |
31-50 y | 2.7 | 130 | 25 | ND | 12 | 1.1 | 46 |
51-70 y | 2.7 | 130 | 21 | ND | 11 | 1.1 | 46 |
>70 y | 2.7 | 130 | 21 | ND | 11 | 1.1 | 46 |
懷孕 | |||||||
14-18 y | 3 | 175 | 28 | ND | 13 | 1.4 | 71 |
19-30 y | 3 | 175 | 28 | ND | 13 | 1.4 | 71 |
31-50 y | 3 | 175 | 28 | ND | 13 | 1.4 | 71 |
哺乳期 | |||||||
14-18 y | 3.8 | 210 | 29 | ND | 13 | 1.3 | 71 |
19-30 y | 3.8 | 210 | 29 | ND | 13 | 1.3 | 71 |
31-50 y | 3.8 | 210 | 29 | ND | 13 | 1.3 | 71 |
維生素建議攝取量&攝取上限(一)
Vit A | Vit C | Vit D | Vit E | Vit K | ||||||
建議量 | 上限量 | 建議量 | 上限量 | 建議量 | 上限量 | 建議量 | 上限量 | 建議量 | 上限量 | |
單位 | μg | mg | μg | mg | μg | |||||
小孩 | ||||||||||
0-6 mo | 400 | 600 | 40 | ND | 10 | 25 | 4 | ND | 2.0 | ND |
7-12 mo | 500 | 600 | 50 | ND | 10 | 38 | 5 | ND | 2.5 | ND |
1-3 y | 300 | 600 | 15 | 400 | 15 | 63 | 6 | 200 | 30 | ND |
4-8 y | 400 | 900 | 25 | 650 | 15 | 75 | 7 | 300 | 55 | ND |
男 | ||||||||||
9-13 y | 600 | 1700 | 45 | 1200 | 15 | 100 | 11 | 600 | 60 | ND |
14-18 y | 900 | 2800 | 75 | 1800 | 15 | 100 | 15 | 800 | 75 | ND |
19-30 y | 900 | 3000 | 90 | 2000 | 15 | 100 | 15 | 1000 | 120 | ND |
31-50 y | 900 | 3000 | 90 | 2000 | 15 | 100 | 15 | 1000 | 120 | ND |
51-70 y | 900 | 3000 | 90 | 2000 | 15 | 100 | 15 | 1000 | 120 | ND |
>70 y | 900 | 3000 | 90 | 2000 | 20 | 100 | 15 | 1000 | 120 | ND |
女 | ||||||||||
9-13 y | 600 | 1700 | 45 | 1200 | 15 | 100 | 11 | 600 | 60 | ND |
14-18 y | 700 | 2800 | 65 | 1800 | 15 | 100 | 15 | 800 | 75 | ND |
19-30 y | 700 | 3000 | 75 | 2000 | 15 | 100 | 15 | 1000 | 90 | ND |
31-50 y | 700 | 3000 | 75 | 2000 | 15 | 100 | 15 | 1000 | 90 | ND |
51-70 y | 700 | 3000 | 75 | 2000 | 15 | 100 | 15 | 1000 | 90 | ND |
>70 y | 700 | 3000 | 75 | 2000 | 20 | 100 | 15 | 1000 | 90 | ND |
懷孕 | ||||||||||
14-18 y | 750 | 2800 | 80 | 1800 | 15 | 100 | 15 | 800 | 75 | ND |
19-30 y | 770 | 3000 | 85 | 2000 | 15 | 100 | 15 | 1000 | 90 | ND |
31-50 y | 700 | 3000 | 85 | 2000 | 15 | 100 | 15 | 1000 | 90 | ND |
哺乳期 | ||||||||||
14-18 y | 1200 | 2800 | 115 | 1800 | 15 | 100 | 19 | 800 | 75 | ND |
19-30 y | 1300 | 3000 | 120 | 2000 | 15 | 100 | 19 | 1000 | 90 | ND |
31-50 y | 1300 | 3000 | 120 | 2000 | 15 | 100 | 19 | 1000 | 90 | ND |
Vit B1 | 核黃素(B2) | 菸鹼酸 (B3) | 維生素B6 | 葉酸(B9) | ||||||
建議量 | 上限量 | 建議量 | 上限量 | 建議量 | 上限量 | 建議量 | 上限量 | 建議量 | 上限量 | |
單位 | mg | mg | mg | mg | μg | |||||
小孩 | ||||||||||
0-6 mo | 0.2 | ND | 0.3 | ND | 2 | ND | 0.1 | ND | 65 | ND |
7-12 mo | 0.3 | ND | 0.4 | ND | 4 | ND | 0.3 | ND | 80 | ND |
1-3 y | 0.5 | ND | 0.5 | ND | 6 | 10 | 0.5 | 30 | 150 | 300 |
4-8 y | 0.6 | ND | 0.6 | ND | 8 | 15 | 0.6 | 40 | 200 | 400 |
男 | ||||||||||
9-13 y | 0.9 | ND | 0.9 | ND | 12 | 20 | 1.0 | 60 | 300 | 600 |
14-18 y | 1.2 | ND | 1.3 | ND | 16 | 30 | 1.3 | 80 | 400 | 800 |
19-30 y | 1.2 | ND | 1.3 | ND | 16 | 35 | 1.3 | 100 | 400 | 1000 |
31-50 y | 1.2 | ND | 1.3 | ND | 16 | 35 | 1.3 | 100 | 400 | 1000 |
51-70 y | 1.2 | ND | 1.3 | ND | 16 | 35 | 1.7 | 100 | 400 | 1000 |
>70 y | 1.2 | ND | 1.3 | ND | 16 | 35 | 1.7 | 100 | 400 | 1000 |
女 | ||||||||||
9-13 y | 0.9 | ND | 0.9 | ND | 12 | 20 | 1.0 | 60 | 300 | 600 |
14-18 y | 1.0 | ND | 1.0 | ND | 14 | 30 | 1.2 | 80 | 400 | 800 |
19-30 y | 1.1 | ND | 1.1 | ND | 14 | 35 | 1.3 | 100 | 400 | 1000 |
31-50 y | 1.1 | ND | 1.1 | ND | 14 | 35 | 1.3 | 100 | 400 | 1000 |
51-70 y | 1.1 | ND | 1.1 | ND | 14 | 35 | 1.5 | 100 | 400 | 1000 |
>70 y | 1.1 | ND | 1.1 | ND | 14 | 35 | 1.5 | 100 | 400 | 1000 |
懷孕 | ||||||||||
14-18 y | 1.4 | ND | 1.4 | ND | 18 | 30 | 1.9 | 80 | 600 | 800 |
19-30 y | 1.4 | ND | 1.4 | ND | 18 | 35 | 1.9 | 100 | 600 | 1000 |
31-50 y | 1.4 | ND | 1.4 | ND | 18 | 35 | 1.9 | 100 | 600 | 1000 |
哺乳期 | ||||||||||
14-18 y | 1.4 | ND | 1.6 | ND | 17 | 30 | 2.0 | 80 | 500 | 800 |
19-30 y | 1.4 | ND | 1.6 | ND | 17 | 35 | 2.0 | 100 | 500 | 1000 |
31-50 y | 1.4 | ND | 1.6 | ND | 17 | 35 | 2.0 | 100 | 500 | 1000 |