Apo patinoshandura kudya kwedu, tingashamisika kana tiri kuwana kudya kwakakwana. Zvechokwadi, isu tinofanira kufungisisa pamusoro peizvi chero zvakadaro-zvinoratidza kuti vanhu vazhinji havawanzogadzirisa zvizere zvekurudzirwa kwezuva nezuva kwezvakakosha zvinokosha zuva rega rega. Apo patinorambidza kudya kwedu nenzira dzakasiyana-siyana, zvinomiririra kuti tinogona kutadza pane zvimwe zvezvibereko kana tisingachenjeri. Kunyanya, zvikafu zvinokonzera kuora muviri zvinogona kunge zvisina kukwana mune imwe kana zvimwe zvinowedzera.
Heano mishonga mashanu iyo inonyanya kukonzera apo vanhu vanogadzirisa makhahydrates muzvokudya zvavo, uye zvitatu kuti vanhu vazhinji havawani zvakakwana zvachose.
1 - Thiamin
Iyo inonziwo vitamini B1 (uye inonzi spelled thiamine), thiamin inokosha mukugadzira simba kwemuviri uye uropi uye nervous system function. Inoshanda pamwe chete nemamwe mavitamini eB kuitira kuti kuderera kweumwe kunokonzera vamwe kushanda zvakanaka. Izvo zvinowanzoitika pakuparadza mukugadzira zvokudya, kuchengetedza, nekubika. iyo ndeimwe yezvikonzero nei kufuta uye zviyo zvinowanzogadziriswa ne thiamin. Vakuru vanofanira kuronga maererano ne1 mg (vakadzi) kana 1.2 mg (varume) veyaminini zuva rega rega.
Low-Carb Zvinyorwa zve Thiamin
Nguruve - 4 oz. (usati wabika) - anenge 1 mg thiamin
Macadamia Nutsva - 1 oz. - .34 mg thiamin, 1.5 gramu net carb
Chicken Liver - 3.5 oz. - .31 mg thiamin, 1 gram carb
Pecans - 1 oz. - .19 mg thiamin - 1 gram net carb
Peanuts - 1 oz. - .18 mg thiamin - 2 gramu net carb
Flaxseed - 1 Tapepoon - 17 mg thiamin, inenge zero net carb
Asparagus - 6 miviri yemapfumo - 14 mg thiamin, 2 gramu net carb
Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Uyewo, dzimwe dzakasimbiswa neB-mavitamini-kune avoi teaspoon ye mbiriso yezvokudya zvinowanzokupa izvo zvaunoda. Nokusina kusimbiswa, 2 maspuniji embeu ine utano ine anenge .6 mg ye mbiriso ye-thiamin-brewer zvimwe zvishoma.
Uyewo: dzimwe nuts uye nut, butters, legumes, uye tuna. Mimwe miriwo isiri yemashizha yakasviba .06 - .09 mg thiamin pamukombe.
2 - Funga
Nyaya, inozivikanwawo sevhitamini B9, ndiyo maitiro emuviri anowanikwa muzvokudya zvizere. Folic acid ndiyo iyo inowanikwa muzvokudya zvinowedzera uye zvakasimbiswa. Folic acid chaizvoizvo inowedzera bioava kuti ishandiswe nemuviri, saka mari yakakurudzirwa ichinyanya kuoma, asi chaizvoizvo, chikamu chekubhadhara zuva rega rega ndiro 400 mcg. (inonziwo DFE) kuvanhu vakuru.
Nyaya inogona kunge inonyatsozivikanwa nekudzivirira rudzi rwekuremara kwekuzvarwa kunonzi neural tube chirema. Inoshandiswa mumakemikari akawanda ekuita muviri mumuviri, uye mabasa ayo anosanganisira masero ekugadzira (kunyanya masero matsvuku eropa).
Low-Carb Sources of Folate
Kunyanya chiropa uye chero chinhu chipi zvacho chine ruvara chichakupa zvakawanda zve folate.
Chicken Liver - 3.5 oz. - 578 mcg folate - 1 gramu ehydrohydrate
Asparagus - 6 mapfumo - 134 mcg folate
Sipinachi - 1/2 mukombe yakabikwa - 131 mcg folate
IkuBrussels inomera , 1/2 mukombe yakabikwa - 78 mcg folate
Kuda - 1/2 mukombe yakatswa - 59 mcg folate
Romaine Lettuce - 1 cup - 64 mcg - hafu yegam net net
Broccoli - 1/2 mukombe yakasarudzwa - 52 mcg folate
Uyewo: salmon , crab, gwayana, uye mimwe miriwo miriwo
3 - Vitamini C
Zvichida vitamini C inonyanya kuzivikanwa, vitamini C inobata mabasa akawanda mumitumbi yedu, kubva pakubatsira kuita maurotransmitter muhutano hwedu kuchengetedza masero edu kubva pakuvhiringidza, kuvaka zvibvumirano zvinobatana. Vitamini C inosvibiswa nyore nyore panguva yekuchengetedza nekubika. Chengetedza michero yako ichitonhorera, uye usaipfuura. Chinoda 90 mg zuva nezuva varume vakuru, 75 mg yevakadzi.
Low-Carb Zvitubu zveVhitamin C
Red Bell Pepper, 1/2 mukombe yakasviba - 95 mg vitamini C, 3 gm carb net
Green Bell Pepper, 1/2 mukombe yakasviba - 60 mg vitamini C,
Mbeu yeBrussels inokwira, 1/2 mukombe yakabikwa - 48 mg vitamini C, 3 gramu net carb
Broccoli, 1/2 mukombe yakabikwa - 51 mg vitamini C, 3 gramu net carb
Strawberries, 1/2 mukombe yakatswa - 49 mg vitamini C, 4 gramu net carb
Koliflower, 1/2 mukombe yakabikwa - 44 mg vitamini C, 2 gramu net carb
Muchero, 1/2 miviri - 44 mg vitamin C, 9 gramu net carb
Kabichi, 1 mukombe, yakasvibiswa, yakatswa - 33 mg vitamin C, 3 gm carb net
Uyewo: kare uye mamwe magirasi, raspberries, nyemba yebhinzi, cantaloupe. Anenge mimwe michero nemiriwo ane vitamini C.
4 - Magnesium
Magnesium ine mineral kuti vanhu vakawanda havadyi zvakakwana--imwe inofungidzira kuti 30-50% yevanhu veAmerica havanosviki 400 mg inorayirwa neDFA. Zvinosuruvarisa kuti vanhu vane zvidya zvakaderera-zvakanyanya kuwedzera-mune imwe yekudzidza, 70% yevhiki idzi 8 muAtkins kudya kwakanga kusingadyi yakakwana ye magnesium. Zvakaipisisa, vanhu vanopindura kudya zvakaderera-carb vangada magnesium zvakanyanya kudarika vamwe, sezvo zvichikosha mu glucose metabolism uye nekushuga kweropa. Mimwe mabasa e magnesium inosanganisira kupindira muprotini synthesis, bone nekugadzirisa uye kugadzirisa, DNA synthesis, uye seganda.
Low-Carb Zvinyorwa zve Magnesium
Mbeu dzeMapungu - 1 oz ma kernels, yakabikwa - 156 mg magnesium, 2 gm net carb
Sipinachi (uyewo chard), 1/2 mukombe yakabikwa - 78 mg magnesium, 2 gm net carb
Soybean (edza soybee dzemnyama), 1/2 mukombe yakabikwa - 74 mg magnesium, 3 gm net carb
Almonds, 1 oz - 77 mg magnesium, 3 gm net carb
Mavhuvhu, 1 oz - 52 mg magnesium, 4 gm net carb
Flax mbeu, 1 kikapu - 40 mg magnesium, yakawanda carb
Uyewo: marumusi, hove, miriwo miriwo, yogurt
5 - Iron
Iron inokosha zvikuru kune utano hwedu, nokuti, pasina, masero edu haagoni kuwana oxygen. Uye zvakadaro, kunyanya kuvakadzi vezera rekutakura, inowanzosvibiswa mune zvicherwa, uye vanhu vari kudya zvishoma-carb vanowanzodya zvishoma. Vakadzi venguva yekubereka vanoda kuwana 18 mg pazuva pazuva rekudya, asi vamwe vanongoda 8 mg.
Low-Carb Sources ye Iron
Chicken Chiropa, 3 oz - 11 mg iron
Nzombe Chiropa, 3 oz - 5.2 mg iron
Soybea, kubikwa, 1/2 mukombe 4.4 mg iron, 3 gm net carb
Sipinachi, kubikwa, 1/2 mukombe - 3.2 mg iron, 2 gm net carb
Roast Beef, 3 oz 3.1 mg iron
Asparagus, 6 mapfumo - 2 mg iron, 2 gm net carb
6 - Zvimwe Zvidimbu Zvinokosha
Izvi zvinokwana hazvive zvakananga kune zvokudya zvakaderera-carb, asi zvikamu zvakanyanya zvevanhu hazviwani zvakakwana zvezvikafu zvavo.
Vitamin D
Mvura yakadzika-kupfuura-yakakwana ye vitamin D iri kuve yakawanda. Zvinofungidzirwa izvi zvinogona kunge zvichiitika nekuda kwekuti vanhu vari kupedza nguva shomanana kunze (kunyanya munguva yechando uye munzvimbo dziri kure neEricator) uye vakapfeka shisa yezuva. Zvakanaka zvakaoma kuwana zvakakwana muzvokudya. Kunyanya kukosha kumapfupa edu, asi kuchinja sechimwe chinhu mune zvakawanda zvehutano. Zvishoma-motokari zvinosanganisira salmon, tuna, mazai, yogurt, uye chiropa.
Vitamin E
Kusvika ku80% yevanhu vangasave vachidya kudya kwakakurudzirwa kwevhithamini E. Kune zvipereko zvisere zvakasiyana, iyo ndeimwe yezvikonzero zvakakosha kuwana vitamini E kubva kune zvokudya, sezvo zvidimbu zvinowanzova zvine imwe chete kana maviri. Zvinyorwa-zvimedu zvinosanganisira nuts akawanda nembeu (mbeu yezuva-soro inonyanya kuine vitamini E), miriwo, avocado, pepper, uye shrimp.
Calcium
Miti yedu inoshandisa calcium nenzira dzakawanda, zvakaoma kuinyora zvose. Ichokwadi, tinoziva nezvehutano hwepafupa. Izvo zvinokoshawo pakushanda kwemisungo yedu nemitsipa nekuchengetedza zvakakwana acid / basing balance. Iko-carb inowanzobatanidza mishonga yemazi, sardines, salmon yekakini, tofu, uye (sezviri munenge zvose) magidhi.
7 - Mazano, Technical Technical, uye Caveats
Vitamini Pills Vs Zvokudya
Zvinonyanya kuedza paunoverenga runyoro rwakadai sokufunga, "Ndichangotora mapiritsi epa vitamini." Iyi haisi mhedziso yakanaka yekutambira kune. Sei? Nemhaka yekuti tiri kuwana kune mishonga yakawanda muzvokudya izvo zvatave tisingazivi nezvekare kana kuti zvinoshanda pamwe chete nemavitamine atinoziva. Semuenzaniso, masayendisiti ave awana makumi ezviuru zvezvinyorwa zvepiltonutrients muzvokudya zvekudyara chatinodya, uye hatisi kutanga kunzwisisa zvinetso zvekuti vose vanobatana sei uye vanoshanda pamwechete. Kune uchapupu hwokuti panogona kunge kune mamiriro akafanana nemafuta emhuka, kunyange zvazvo pasina seni yakawanda munharaunda iyoyo.
Kushaya njodzi vs Dietary Intake
Pane musiyano pakati pekuwana chirwere chinowanikwa kubva kune utachiona husakakwana (eg rickets) kana uine uwandu hwehutsika hwemutengo wekudya nekusagamuchira zviyero zvinokurudzirwa mukudya kwako. Nyaya iyi inonyatsotaura pamusoro pekupedzisira.
Vakuru "havakwanisi kuwana dhiyabhorosi" kunobva kune zvakasiyana-siyana zvesayenzi, kusanganisira chidzidzo chakatarisa kuwanikwa kwezvimwe zvipembenene vanhu vaidya zvisati zvaitika uye panguva yekurema-kurasikirwa kudya (AZ Diet Study). "Nheyo dzavo dzekutanga" (vasati vatanga kudya) zvinovhenekera, sekuti, somuenzaniso, vanhu vazhinji vakanga vasingadyi zvakakwana vitamini E kunyange vasati vasvika pakudya-kuora-kurasikirwa.
Zviduku-Zvidzidzo Zvakadzidza
Kune micronutrients iyo yave ichitsvaga nekucherechedza munguva pfupi yapfuura kuti hapana mazamu akawanda ezvo, maererano nehuwandu hwekudya kwakakwana. Izvi zvinosanganisira vitamini K2 uye choline. Izvi hazvirevi kuti hazvikoshi, izvo zvandisingazivi kuti zvinetso zvakadini zvavari. (Kudzidzira kufungidzira ndechokuti kudya kwakadzika-carb hakungagadziri kukanganisa iyo miviri miviri yakasiyana-siyana muvanhu vazhinji, sezvimwe zvezvinyorwa zvinokonzerwa nezvikafu zvezvipfuwo, saii egg yolks for choline.) Uyewo, tine ruzivo ruduku pamusoro pemishonga.
Zvinonzwisisika, mifananidzo yose inoshandiswa pamiti yezvinodhaka uye vegan pasi-carbers, iyo iri kudzivirira kudya kwavo zvakanyanya. Kuwedzera kune zvakataurwa pamusoro apa, tarisa mavitamini B12, choline, niacin, vitamin A, uye zinc.
Sources:
Gardner, CD, et. al. "Micronutrient yehuremu-kurasikirwa kwezvokudya zvinotarisa macronutrients: mhinduro kubva kuA TO Z yekudzidza". American Journal of Clinical Nutriion 2010 Aug; 92 (2): 304-12.
> National Institutes > for > Health, Office of Dietary Supplements, Fact Sheets (Calcium, Folate, Thiamin, Omega-3 Mafuta, Magnesium, Vitamin E, Vitamin C, uye Vitamin D)
USDA National Nutrient Database ye Standard Reference, Release 2 6.