Ha re fetola lijo tsa rona, re ka 'na ra ipotsa hore na re fumana phepo e nepahetseng. Ha e le hantle, re lokela ho ipotsa ka sena ho sa tsotellehe boemo leha e le bofe-ho hlakile hore batho ba bangata ha ba phethe ka botlalo phepelo ea letsatsi le leng le le leng ea ho noa limatlafatsi tsa bohlokoa. Ha re thibela lijo tsa rona ka litsela tse sa tšoaneng, hoa utloahala hore re ka hloloheloa ho tse ling tsa limatlafatsi tsena haeba re sa hlokomele. Haholo-holo, lijo tse etsang hore ho be le boima ba 'mele li lekaneng haholo ho haella ho limatlafatsi tse le' ngoe kapa tse ling.
Mona ke limatlafatsi tse hlano tse ka holimo ha batho ba fokotsa lik'habohaedreite lijong tsa bona, le tse ling tse tharo hore batho ba bangata ha ba fumane se lekaneng ka kakaretso.
1 - Thiamin
E boetse e bitsoa vithamine B1 (e boetse e na le spelled thiamine), thiamin ke ea bohlokoa tlhahiso ea matla ea 'mele le boko le tsamaiso ea tsamaiso ea methapo. E sebetsa tumellanong le li-vithamine tse ling B e le hore ho senyeha ha motho ho ka etsa hore ba bang ba sebetse hantle. E boetse e atisa ho timetsoa ha ho sebelisoa lijo, ho boloka le ho pheha. e leng e 'ngoe ea mabaka a etsang hore phofo le lijo-thollo li atlehe haholo ka thiamin. Batho ba baholo ba lokela ho ikemisa ka hoo e ka bang 1.1 mg (basali) kapa 1.2 mg (banna) ba thiamin letsatsi le leng le le leng.
Lihlahisoa tse tlase tsa Carb tsa Thiamin
Pork - 4 oz. (pele o pheha) - hoo e batlang e le 1 mg ea thiamin
Macadamia linate - 1 oz. - .34 mg thiamin, 1.5 grams ea carb net
Likoko Liver - 3.5 oz. - .31 mg thiamin, 1 gram carb
Pecans - 1 oz. - .19 mg thiamin - 1 gram net carb
Mekhabiso - 1 oz. - .18 mg thiamin - 2 grams carb net
Li-flaxseed - 1 Tablespoon - 17 mg thiamin, hoo e batlang e le khaba ea net
Asparagus - 6 marumo a mahareng - 14 mg thiamin, 2 grams carb net
Mefuta ea phepo e nepahetseng kapa ea Brewer ke mehloli e meholo e kholo, empa bala mangolo 'me u batle tsoekere. Hape, tse ling li na le li-vithamine tsa B-bakeng sa teaspoon ea tomoso ea phepo e nepahetseng hangata e tla u fa seo u se hlokang. Bakeng sa ho sa tiisetsoe, litepisi tse 2 tsa tomoso ea phepo e nepahetseng li na le hoo e ka bang ka 66 mg ea tomoso ea bream ea thiamin-brewer.
Hape: tse ling tsa linate le linate, li-legumes le tuna. Meroho e mengata e seng ea starchy e na le hoo e ka bang 0,06 - .09 mg ea thiamin ka kopi.
2 - Tlaleho
Folate, e tsejoang hape e le vithamine B9, ke mofuta oa limatlafatsi tse fumanoang lijong tsohle. Asiti ea folic ke mofuta o fumanoang lijong tse tlatsitsoeng le tse matlafatsang. Acili acid e hlile e fumaneha haholo hore e sebelisoe ke 'mele, kahoo chelete e khothalletsoang e rarahane haholo, empa ha e le hantle, tefo ea letsatsi le letsatsi e khothalletsoang ke 400 mcg. (eo hape e bitsoang DFE) bakeng sa batho ba baholo.
Ho ka etsahala hore ebe folate e tsebahala ka ho thibela mofuta oa phoso ea tsoalo e bitsoang neural tube defect. E sebelisoa likarolong tse ngata tsa lik'hemik'hale 'meleng,' me mesebetsi ea eona e kenyelletsa libopeho tsa sele (haholo-holo lisele tse khubelu tsa mali).
Lihlahisoa tse tlase tsa Carb tsa Folate
Haholo sebete le ntho efe kapa efe e tala e tla u fa folate e ngata.
Likoko Liver - 3.5 oz. - 578 mcg folate - 1 gram ea carbohydrate
Asparagus - marumo a 6 - 134 mcg folate
Sipinachi - 1/2 senoelo se phehiloeng - 131 mcg folate
Lihlōmela tsa Brussels , 1/2 senoelo se phehiloe - 78 mcg folate
Khaba - 1/2 senoelo se tšosoe - 59 mcg folate
Lettuce ea Romaine - 1 senoelo - 64 mcg - halofo ea carb net net
Broccoli - 1/2 senoelo se khethiloeng - 52 mcg folate
Hape: saalmon , lekhaba, konyana, le meroho e mengata e tala
3 - Vithamine C
Mohlomong vithamine ea tsebahalang ka ho fetisisa, vithamine C e na le mesebetsi e mengata 'meleng ea rona, ho thusa ho etsa li-neurotransmitters bokong ba rona ho sireletsa lisele tsa rona ho senya, ho haha lisele tse kopanetsoeng. Vithamine C e senyeha habonolo nakong ea ho boloka le ho pheha. Boloka lihlahisoa tsa hau li pholile, 'me u se ke ua li feta. Etsa bonyane 90 mg ka letsatsi bakeng sa banna ba baholo, 75 mg bakeng sa basali.
Lihlahisoa tse tlase tsa Carb tsa Vithamine C
Red Pepper Pepper, 1/2 senoelo se tala - 95 mg vithamines C, 3 grams ea carb ea net
Pepper ea Green Bell, 1/2 senoelo se tala - 60 mg ya vithamine C,
Limela tsa Brussels, 1/2 senoelo se phehiloeng - 48 mg vithamine C, 3 dikgerama tsa carb
Broccoli, 1/2 senoelo se phehiloeng - 51 mg vithamine C, 3 dikgerama ea carb
Fragole, 1/2 senoelo se kolobisitsoeng - 49 mg vithamine ea C, 4 grams ea carb ea letlalo
Koliflower, 1/2 senoelo se phehiloeng - 44 mg vithamine C, 2 dikgerama ea carb
Meroho ea litholoana, 1/2 sekhahla - 44 mg vithamine C, 9 grams ea carb net
Hop, kopi e le 'ngoe, e tala, e qhibililoe - 33 mg ea vithamine ea C, 3 grams ea carb e net
Hape: Kale le limela tse ling tse tala, linaoa tse tala, cantaloupe. Hoo e batlang e le litholoana le meroho tsohle li na le vithamine ea C.
4 - Magnesium
Magnesiamo ke diminerale eo batho ba bangata ba sa e jeng e lekaneng-ba bang ba hakanya hore ba 30-50% ba Maamerika ha ba fihlele 400 mg e khothalletsoang ke FDA. Ka bomalimabe, batho ba lijong tse fokolang-carb ba ka ba bobe le ho feta-ka thuto e le 'ngoe, 70% ea libeke tse 8 lijong tsa Atkins li ne li sa ja magnesium e lekaneng. Ho hobe le ho feta, batho ba arabelang lijo tse fokolang tsa carb ba ka 'na ba hloka magnesium le ho feta ba bang, kaha ke habohlokoa ho methapo ea methapo ea methapole le tšelo ea tsoekere ea mali. Mesebetsi e meng ea magnesiamo e akarelletsa ho kenya letsoho liprotheine, tlhahiso ea bone le tlhokomelo, DNA synthesis, le cell function.
Lihlahisoa tse tlase tsa Carb tsa Magnesium
Peō ea mokopu - li-ozone tse 1, tse halikiloeng - 156 mg magnesiamo, 2 gm net carb
Sipinachi (hape e le chard), 1/2 senoelo se phehiloeng - magnesium 78 mg, 2 gm net carb
Li-soya (leka li-soya tse ntšo), 1/2 senoelo se phehiloeng - magnesium 74 mg, 3m
Li-almonde, 1 oz - 77 mg magnesium, 3 gm net carb
Manotlolo, 1 oz - 52 mg magnesiamo, 4 gm net carb
Peō ea folaxe, sopho e 1 - magnesiamo 40 mg, khaba e kholo
Hape: li-legumes, tlhapi, meroho e tala, yogurt
5 - Iron
Lisebelisoa ke tsa bohlokoa ka ho fetisisa ho bophelo ba rona, hobane, ntle le eona, lisele tsa rona li ke ke tsa fumana oksijene. Leha ho le joalo, haholo-holo bakeng sa basali ba lilemo tsa ho beleha, ke ho haelloa ha merafo e tloaelehileng haholo, 'me batho ba lijong tse tlaase-carb ba atisa ho ja lijo tse seng kae. Basali ba lilemo tsa ho beleha ba lokela ho fumana 18 mg ka letsatsi lijong tsa bona, ha ba bang ba hloka feela ka 8 mg.
Lihlahisoa tse tlase tsa Carb tsa Iron
Chicken Liver, 3 oz - 11 mg tšepe
Khofu ea nama ea khomo, 3 oz - 5.2 mg tsepe
Li-coebe li phehiloe, 1/2 senoelo 4.4 mg, tšepe, 3 gm net carb
Sipinake, pheha, 1/2 senoelo - 3.2 mg sesebelisoa, 2 gm net carb
Nkhomo e halikiloeng, 3 oz 3.1 mg sesebelisoa
Asparagase, marumo a 6 - 2 mg ea tšepe, 2 gm net carb
6 - Likokoana-hloko tse ling tsa bohlokoa
Lintho tse nang le limatlafatsi ha li totobetse ho ja lijo tse tlaase, empa likaroloana tse kholo tsa batho ha li fumane lijo tse lekaneng lijong tsa tsona.
Vithamine D
Mafura a vithamine D a fokolang ka ho fetisisa a tlase haholo. Ho nahanoa hore sena se ka ba teng ka lebaka la hore batho ba qeta nako e fokolang ka ntle (haholo-holo mariha le libakeng tse hōle le equator) le ho apara ho sireletsa letsatsi. Ho thata ho fumana lijo tse lekaneng. Ke habohlokoa haholo bakeng sa masapo a rona, empa e fetoha karolo ea likarolo tse ngata tsa bophelo bo botle. Mehloli e tlaase ea carb e kenyelletsa saalmon, tuna, mahe, yogurt le sebete.
Vithamine E
Batho ba ka etsang 80% ba ka 'na ba se ke ba ja tlhahiso ea vithamine E. Ho na le mefuta e robeli e sa tšoaneng, e leng e' ngoe ea mabaka a molemo ho fumana vithamine ea E ho tsoa lijong, kaha li-supplement hangata li na le e le 'ngoe kapa tse peli feela. Mehloli e tlaase ea carb e kenyelletsa linate le lipeo tse ngata (peō ea soneblomo e ruile haholo vithamine E), meroho, avocado, pelepele le shrimp.
Calcium
Mele ea rona e sebelisa khalsiamo ka litsela tse ngata, ho thata ho e thathamisa kaofela. Ha e le hantle, re tseba ka bophelo bo botle ba masapo. Hape ke habohlokoa mosebetsing oa mesifa le methapo ea rona le ho boloka litekanyo tse nepahetseng tsa acid / setsi. Mehloli e fokolang ea carb e kenyelletsa lihlahisoa tsa lebese, sardine, saalmon ea makotikoti, tofu, le (joaloka hoo e batlang e le ntho e 'ngoe le e' ngoe) meroho.
7 - Lintlha, Tlhahisoleseding ea Boitsebiso, le Mahakoe
Vithamine Pills Vs Lijo
Ho hohela haholo ha u bala lethathamo le kang lena ho nahana, "Ke tla nka pilisi ea vithamine." Ena hase qeto e nepahetseng ea ho tlōlela ho eona. Hobane'ng? Hobane re fumana hore ho na le limatlafatsi tse ngata lijong tseo re neng re sa li tsebe ka pele kapa tse sebetsang hammoho le livithamine tseo re li tsebang. Ka mohlala, bo-rasaense ba se ba fumane likokoana-hloko tse likete tse mashome lijong tseo re li jang, 'me ha re utloisise ho rarahana ha tsela eo ba sebelisanang ka eona le ho sebetsa hammoho. Ho na le bopaki ba hore ho ka 'na ha e-ba le boemo bo tšoanang le lijo tsa liphoofolo, le hoja ho se na saense e ngata sebakeng seo.
Mefokolo ea Veterinari le Mathata
Ho na le phapang pakeng tsa ho ba le boemo bo fumanoeng bo tsoang ho khaello ea limatlafatsi (mohlala, li-rickets) vs ho ba le mali a tlase a mangata a mangata le ho se fumane chelete e khothalletsoang ho lijo tsa hau. Sehlooho sena se hlile se bua ka ho qetela.
Litsebi tse fapaneng tsa "tlhahiso e sa lekaneng ea tlhaho" li tsoa litsing tse sa tšoaneng tsa saense, ho kenyeletsa le thuto e neng e shebile ho ja ha batho ba bang ba phepoang meriana pele ho nako le nakong ea ho ja tahlehelo ea boima ba 'mele. "Dintlha tsa bona tsa motheo" (pele lijo li qala) li khantša, ka mohlala, batho ba bangata ba ne ba sa ja vithamine E e le pele ba qala ho ja lijo tsa boima ba 'mele.
Lihlahisoa tse fokolang-tse ithutoang
Ho na le li-micronutrients tse 'nileng tsa qala ho ithuta le ho hlokomela hore ha ho na boitsebiso bo bongata bakeng sa hore na ho ja lijo tse sa lekanyetsoang ho atile hakae. Tsena li kenyelletsa vithamine K2 le choline. Hona ha ho bolele hore ha ba bohlokoa, hobane ha ke tsebe hore na ba na le bothata bo bokae. (Tlhahlobo e rutoang ke hore lijo tse tlaase tsa carb li ke ke tsa ameha haholo ho limatlafatsi tsena tse peli ka ho fetisisa ho batho ba bangata, joalokaha tse ling tsa mehloli e mengata ke lijo tsa liphoofolo, mohlala, mahe a linko tsa choline.) Hape, re na le boitsebiso bo fokolang ka likokoana-hloko.
Ha ho pelaelo hore setšoantšo sohle se fetola li-low-carbers, tse fokolang lijo tsa bona le ho feta. Ho phaella ho tse ka holimo, ho ja vithamine B12, choline, niacin, vithamine A le zinc.
Lisebelisoa:
Gardner, CD, le. al. "Tšobotsi ea lik'hemik'hale tsa boima ba boima ba 'mele bo shebaneng le macronutrients: sephetho sa thuto ea A TO Z". American Journal of Clinical Nutriion 2010 Aug; 92 (2): 304-12.
> Mekhatlo ea Sechaba > ea > Bophelo, Ofisi ea Lijo tsa Lijo, Li-Sheetse tsa 'Nete (Calcium, Folate, Thiamin, Omega-3 Li-Fats, Magnesiamo, Vithamine E, Vithamine C le Vithamine D)
USDA National Nutrient Database bakeng sa Standard Reference, Release 2 6.