Zakudya za Low-Carb
Zamkati
Q:
Ndachepetsa kudya zakudya zopatsa mphamvu. Kodi ndiyenera kumwa chilinganizo cha vitamini car counter?
Yankho:
Elizabeth Somer, M.A., R.D., wolemba The Essential Guide to Vitamins and Minerals (Harper Perennial, 1992) akuyankha kuti:
Zakudya zokhala ndi ma carb ochepa zimaletsa kapena kuchotsa zakudya zambiri zopatsa thanzi. Zotsatira zake, mumataya mavitamini a B ndi magnesium (kuchokera ku mbewu), calcium ndi vitamini D (kuchokera ku mkaka), potaziyamu (kuchokera ku mbatata ndi nthochi) ndi beta carotene ndi vitamini C (kuchokera ku veggies). Palibe piritsi yomwe ingalowe m'malo mwa zikwizikwi zamagetsi opatsa thanzi omwe amapezeka m'matumba ndi zipatso zobiriwira kwambiri.
Ena otsika-carb amawonjezera cholinga chothandizira kuchepa thupi powonjezera biotin. "[Koma] palibe umboni wosonyeza kuti vitamini B uyu amathandizira kukhetsa mapaundi," akutero a Jeffrey Blumberg, Ph.D., pulofesa ku Friedman School of Nutrition Science and Policy ku Tufts University ku Boston. "Kuphatikiza apo, biotin imapezeka mkaka, chiwindi, mazira ndi zakudya zina zomwe zimaloledwa pazakudya zochepa." Wowonjezera wotsika kwambiri wa carb amadzitamandira kuti amapereka potaziyamu ndi calcium, komabe amapereka 20% yokha ya RDA ya calcium ndi 3% yokha ya potaziyamu.
Muthabe kufuna kuwonjezera ndi mankhwala owonjezera a multivitamin ndi mchere tsiku lililonse. Kafukufuku wina adapeza kuti ngakhale mindandanda yopangidwa ndi akatswiri azakudya pogwiritsa ntchito USDA's Dietary Guidelines idasowa pomwe ma calories adatsika pansi pa 2,200 patsiku.
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