Nā Papaʻai Low-Carb

Anter

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Q:

Ua ʻoki au i nā carbs. E lawe paha wau i kahi huaora huaola a carb-counter?

A:

ʻO Elizabeth Somer, MA, RD, ka mea kākau o The Essential Guide to Vitamins and Minerals (Harper Perennial, 1992) pane:

Hoʻopau a hoʻopau paha nā papaʻai low-carb i nā meaʻai momona. ʻO ka hopena, ua lilo ʻoe i nā huaʻai B a me ka magnesium (mai nā hua palaoa), ka kalipuna a me ka huaola D (mai nā huahana waiū), potassium (mai kaʻuala a maiʻa) a me beta carotene a me nā huaora C (mai nā mea ʻai). ʻAʻole hiki i kahi pila ke pani i nā kaukaniola e hoʻonui ana i ke olakino i loaʻa i nā mea kanu ʻalani a me nā huaʻai.

ʻO kekahi mau mea hoʻopihapiha hoʻohaʻahaʻa momona e kōkua i ka pohō kaumaha ma ka hoʻohui ʻana i ka biotin. "[Akā] ʻaʻohe hōʻike e kōkua ana kēia huaʻai B i ka hoʻolei ʻana i nā paona," wahi a Jeffrey Blumberg, Ph.D., he polofesa ma ke kula ʻo Friedman School of Nutrite Science and Policy ma ke Kulanui ʻo Tufts ma Boston. "Ma waho aʻe, loaʻa ka biotin i ka waiū, ke ake, nā hua a me nā meaʻai ʻē aʻe i ʻae ʻia i nā papaʻai momona haʻahaʻa." Hoʻohanohano hoʻokahi mea hoʻohaʻahaʻa momona i hāʻawi ia i ka potassium a me ka calcium, akā hāʻawi wale ia he 20 pākēneka o ka RDA no ka puna a he 3 pakeneka wale nō no ka potassium.

Makemake paha ʻoe e hoʻohui me kahi multivitamin kaulike a me nā mea minamina i kēlā me kēia lā. Ua ʻike ʻia kahi noiʻi hoʻokahi a ʻo nā menus i hoʻolālā ʻia e ka poʻe dietitians e hoʻohana nei i nā Alakaʻi Meaʻai ʻo USDA i piʻi pōkole ke iho nā kalori ma lalo o 2,200 i ka lā.

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