Ukutya okuneCarb ephantsi

Umxholo

• Uphengululo lwe

Q:

Ndizinqumle kwiicarbs. Ngaba kufuneka ndithathe ifomula yevithamin ye-carb-counter?

A:

U-Elizabeth Somer, MA, RD, umbhali weSikhokelo Esibalulekileyo seeVithamini kunye neMinerals (uHarper Perennial, 1992) uyaphendula:

Ukutya okune-carb ephantsi kunqanda okanye kuphelise ukutya okuninzi okunesondlo. Ngenxa yoko, ulahlekelwa ziivithamini ze-B kunye nemagniziyam (ukusuka kwiinkozo), ikhalsiyam kunye nevithamin D (evela kwiimveliso zobisi), potassium (evela kwiitapile kunye neebhanana) kunye ne-beta carotene kunye nevithamin C (evela kwimifuno). Akukho pilisi inokutshintsha amawaka ee-phytochemicals ezifumaneka kwimibala enemibala kunye neziqhamo.

Ezinye i-carb ezisezantsi zongeza ukunceda ukunciphisa umzimba ngokongeza i-biotin. "[Kodwa] akukho bungqina bokuba le vithamini B inceda ukulahla iikhilogram," utsho uJeffrey Blumberg, Ph.D., unjingalwazi kwiSikolo saseFriedman seSayensi yeZondlo kunye nePolisi kwiYunivesithi yaseTufts eBoston. "Ngaphandle koko, i-biotin ifumaneka kubisi, isibindi, amaqanda kunye nokunye ukutya okuvumelekileyo kwizidlo ezisezantsi zecarb." Isongezo esinye se-carb esezantsi siyazingca ngokuba ibonelela nge-potassium kunye ne-calcium, kodwa ibonelela ngeepesenti ezingama-20 kuphela ze-RDA yecalcium kunye nepesenti ezi-3 kuphela zepotassium.

Usenokufuna ukongeza ngedosi emodareyithamin kunye nedaminerali yongeze yonke imihla. Olunye uphononongo lufumanise ukuba kwaneemenyu eziyilwe ngabadli bezidlo besebenzisa iZikhokelo zeZokudla ze-USDA zeza zangamafutshane xa iikhalori zehla zaphantsi kwama-2 200 ngosuku.

Uphengululo lwe