Tsawg-Carb Diets

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Q:

Kuv tau txiav rov qab rau carbs. Kuv puas yuav tsum tau noj cov zaub mov carb-counter cov tshuaj vitamin?

A:

Elizabeth Somer, M.A., RD., tus sau Phau Ntawv Qhia Tseem Ceeb rau Vitamins thiab Minerals (Harper Perennial, 1992) teb:

Kev noj zaub mov tsawg-carb txwv lossis tshem tawm ntau cov zaub mov muaj txiaj ntsig. Yog li ntawd, koj poob tawm ntawm cov vitamins B thiab magnesium (los ntawm cov nplej), calcium thiab vitamin D (los ntawm cov mis nyuj), poov tshuaj (los ntawm qos yaj ywm thiab txiv tsawb) thiab beta carotene thiab vitamin C (los ntawm veggies). Tsis muaj cov tshuaj tuaj yeem hloov pauv ntau txhiab tus kev noj qab haus huv txhim kho phytochemicals pom hauv cov xim veggies thiab txiv hmab txiv ntoo ntau heev.

Qee cov khoom noj uas tsis muaj carb ua kom pab poob phaus los ntawm kev ntxiv biotin. "[Tab sis] tsis muaj pov thawj tias cov vitamin B no pab txo qis," hais tias Jeffrey Blumberg, Ph.D., tus xibfwb ntawm Friedman School of Nutrition Science thiab Txoj Cai ntawm Tufts University hauv Boston. "Tsis tas li ntawd, biotin muaj nyob rau hauv cov mis nyuj, siab, qe thiab lwm yam khoom noj pub rau cov zaub mov uas tsis muaj carb." Ib qho ntxiv uas tsis tshua muaj carb khav theeb tias nws muaj cov poov tshuaj thiab calcium, tab sis tsuas yog siv 20 feem pua ​​​​ntawm RDA rau calcium thiab tsuas yog 3 feem pua ​​​​ntawm cov poov tshuaj.

Tej zaum koj tseem yuav xav tau ntxiv nrog rau cov koob tshuaj nruab nrab ntawm cov vitamin thiab ntxhia ntxiv txhua hnub. Ib txoj kev tshawb nrhiav pom tias txawm tias cov ntawv qhia zaub mov tsim los ntawm cov kws noj zaub mov noj siv USDA Cov Lus Qhia Kev Noj zaub mov noj luv dua thaum calories poob qis dua 2,200 ib hnub.

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