Kudya Kwakaderera-Carb

Zvemukati

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Mubvunzo:

Ndakacheka kumashure pa carbs. Ndinofanira kutora vitamin formula ye carb-counter?

A:

Elizabeth Somer, M.A., R.D., munyori weThe Essential Guide to Vitamins and Minerals (Harper Perennial, 1992) anopindura kuti:

Kudya kwakaderera-carb kunodzivisa kana kubvisa chikafu chakawandisa. Nekuda kweizvozvo, unorasikirwa neB mavitamini nemagnesium (kubva pazviyo), calcium uye vhitamini D (kubva kune zvigadzirwa zvemukaka), potasium (kubva mbatatisi nemabhanana) uye beta carotene uye vhitamini C (kubva kune veggies). Hapana piritsi inogona kutsiva zviuru zvehutano-hunosimudzira phytochemicals inowanikwa mumavara ane mavara uye michero.

Zvimwe zvakaderera-carb supplements zvinoreva kubatsira kuonda nekuwedzera biotin. "[Asi] hapana humbowo hwekuti vhitamini iyi B inobatsira kuteura mapaundi," anodaro Jeffrey Blumberg, Ph.D., purofesa paFriedman School of Nutrition Science uye Policy paTufts University muBoston. "Kunze kwezvo, biotin inowanikwa mumukaka, chiropa, mazai uye zvimwe zvekudya zvinotenderwa pazvikafu zvine carb shoma." Imwe yakaderera-carb yekuwedzera inozvirumbidza kuti inopa potassium necalcium, asi inopa chete 20 muzana yeRDA yecalcium uye 3 chete muzana ye potassium.

Iwe unogona kunge uchiri kuda kuwedzera ne ine mwero-dhizaini multivitamin uye mamineral ekuwedzera zuva nezuva. Imwe ongororo yakawana kuti kunyangwe mamenu akagadzirwa nevanodya vachishandisa iyo USDA's Dietary Guidelines yakauya ipfupi apo macalorie akaderera pasi pe2,200 pazuva.

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