Ukudla Okuphansi Kwe-Carb

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Umbuzo:

Nginciphise ama-carbs. Ingabe kufanele ngithathe ifomula ye-carb-counter vitamin?

A:

U-Elizabeth Somer, M.A., R.D., umbhali wencwadi ethi The Essential Guide to Vitamins and Minerals (Harper Perennial, 1992) uyaphendula:

Ukudla okunama-carb amancane kuvimbela noma kususe ukudla okuningi okunomsoco. Ngenxa yalokho, ulahlekelwa amavithamini B kanye ne-magnesium (kusuka ezinhlamvwini), i-calcium novithamini D (ovela emikhiqizweni yobisi), i-potassium (evela kumazambane nobhanana) ne-beta carotene novithamini C (ovela emifino). Alikho iphilisi elingathatha indawo yezinkulungwane zamakhemikhali e-phytochemicals akhuthaza impilo atholakala kwimifino enemibala egqamile nezithelo.

Amanye ama-carb aphansi afaka isisusa sokusiza ukunciphisa umzimba ngokungeza i-biotin. "[Kodwa] abukho ubufakazi bokuthi le vithamini B isiza ukwehlisa amakhilogremu," kusho uJeffrey Blumberg, Ph.D., uprofesa eFriedman School of Nutrition Science and Policy eTufts University eBoston. Ngaphandle kwalokho, i-biotin itholakala obisini, isibindi, amaqanda nokunye ukudla okuvunyelwe ekudleni okune-carb ephansi. Isengezo esisodwa se-carb ephansi siyaziqhenya ngokuthi ihlinzeka nge-potassium ne-calcium, kepha inikezela ngamaphesenti angama-20 kuphela e-RDA ye-calcium namaphesenti ama-3 kuphela we-potassium.

Ungase usafuna ukwengeza ngesithasiselo sedosi emaphakathi se-multivitamin kanye namaminerali nsuku zonke. Olunye ucwaningo lwathola ukuthi ngisho namamenyu aklanywe ongoti bezokudla abasebenzisa i-USDA's Dietary Guidelines aba mfushane lapho ama-calorie ehla ngaphansi kuka-2,200 ngosuku.

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