Lijo tse nang le Carb e tlase

Litaba

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P:

Ke fokolitse li-carbs. Na ke lokela ho nka lebese la vithamine ea k'habote?

K:

Elizabeth Somer, MA, R.D., sengoli sa The Essential Guide to Vitamins and Minerals (Harper Perennial, 1992) oa araba:

Lijo tse nang le carb e tlase li thibela kapa li felisa lijo tse ngata tse matlafatsang. Ka lebaka leo, o lahleheloa ke li-vithamine tsa B le magnesium (ho tsoa lithollo), calcium le vithamine D (ho tsoa lihlahisoa tsa lebese), potasiamo (e tsoang litapole le libanana) le beta carotene le vithamine C (ho tsoa meroho). Ha ho pilisi e ka nkelang lik'hemik'hale tsa likokoana-hloko tse matlafatsang bophelo bo bongata tse fumanoang meleng ea litholoana le litholoana.

Li-supplement tse ling tse tlase tsa carb li reretsoe ho thusa ho theola boima ba 'mele ka ho eketsa biotin. "[Empa] ha ho na bopaki ba hore vithamine ena ea B e thusa ho theola boima ba 'mele," ho bolela Jeffrey Blumberg, Ph.D., moprofesa oa Friedman School of Nutrition Science and Policy Univesithing ea Tufts e Boston. "Ntle le moo, biotin e fumanoa lebese, sebete, mahe le lijo tse ling tse lumelloang lijong tse tlaase tsa carb." Tlatsetso e le 'ngoe ea carb e tlase e ithorisa ka hore e fana ka potasiamo le calcium, empa e fana ka liperesente tse 20 feela tsa RDA bakeng sa calcium le liperesente tse 3 feela bakeng sa potasiamo.

U ka 'na ua batla ho tlatselletsa ka tekanyo e itekanetseng ea multivitamin le mineral supplement letsatsi le leng le le leng. Phuputso e 'ngoe e fumane hore le limenu tse entsoeng ke litsebi tsa phepo li sebelisa USDA's Dietary Guidelines li ile tsa khutsufala ha likhalori li theohile ka tlase ho 2 200 ka letsatsi.

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