Nri obere carb

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Ajụjụ:

Ebelatala m carbohydrates. Ekwesịrị m ị were usoro vitamin nke carb-counter?

A:

Elizabeth Somer, MA, RD, onye dere akwụkwọ ntuziaka dị mkpa maka vitamin na mineral (Harper Perennial, 1992) zara:

Nri nwere obere carb na-egbochi ma ọ bụ kpochapụ ọtụtụ nri na-edozi ahụ. N'ihi ya, ị na-efunahụ vitamin B na magnesium (site na ọka), calcium na vitamin D (site na ngwaahịa mmiri ara ehi), potassium (site na poteto na unere) na beta carotene na vitamin C (nke sitere na veggies). Ọ dịghị ọgwụ ọ bụla nwere ike dochie ọtụtụ puku phytochemicals na-eme ka ahụike dị na veggies na mkpụrụ osisi nwere agba.

Ụfọdụ ihe mgbakwunye obere carb na-ekwu na ọ ga-enyere aka ifelata site n'ịgbakwunye biotin. Jeffrey Blumberg, Ph.D., prọfesọ na Friedman School of Nutrition Science and Policy na Tufts University na Boston na -ekwu, "[mana] enweghị ihe akaebe na -egosi na vitamin B a na -enyere aka ịwụfu pound." "Na mgbakwunye, a na-ahụ biotin na mmiri ara ehi, imeju, akwa na nri ndị ọzọ kwere na nri obere carb." Otu mgbakwunye obere carb na-anya isi na ọ na-enye potassium na calcium, mana na-enye naanị pasent 20 nke RDA maka calcium yana naanị pasent 3 maka potassium.

Ị ka nwere ike ịchọrọ ịgbakwunye na mgbakwunye multivitamin na mineral na-agafeghị oke kwa ụbọchị. Otu nnyocha chọpụtara na ọbụlagodi menus ndị ndị na -ahụ maka nri na -eji usoro nri nri USDA emeghị mkpụmkpụ mgbe kalori dara n'okpuru 2,200 kwa ụbọchị.

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