Thaum peb hloov peb cov khoom noj, peb xav tias seb peb puas tsim nyog noj zaub mov txaus. Xwb, peb yuav tsum xav txog qhov no hauv txhua kis-nws hloov tawm tias feem ntau cov neeg tsis tuaj yeem ua kom tau tagnrho cov lus qhia txhua hnub kom txais tau cov khoom noj tseem ceeb txhua hnub. Thaum peb txwv tsis pub peb cov pluas noj nyob rau ntau txoj hau kev, nws tseem xav tias peb yuav tsis nco txog qee yam ntawm cov khoom siv yog tias peb tsis ceev faj. Hauv particular, cov pluas noj uas ua rau kom poob phaus muaj ntau dua qhov tsis tuaj yeem ntuas rau ib lossis ntau dua kev muab kev pabcuam.
Ntawm no yog tsib khoom muag uas yog feem ntau apt poob thaum cov neeg txwv carbohydrates hauv lawv cov pluas noj, thiab peb ntau dua tias ntau tus neeg tsis tau txaus rau hauv dav dav.
1 - Thiamin
Kuj hu ua vitamin B1 (thiab tseem tau sau tshuaj thiamine), thiamin tseem ceeb hauv lub cev lub zog tsim thiab lub hlwb thiab lub hlwb muaj nuj nqi. Nws ua haujlwm hauv kev sib tham nrog lwm cov vitamins B kom thiaj li muaj kev ntxhov ntawm ib tus tuaj yeem ua rau lwm tus neeg ua haujlwm tsis zoo. Nws kuj yog qhov yooj yim heev rau kev puas tsuaj rau zaub mov, cia, thiab ua noj. uas yog ib qho ntawm cov txheej xwm seb yog vim li cas thiaj li hmoov nplej thiab cereals muaj ntau zuj zus nrog thiamin. Cov laus yuav tsum tsom rau 1.1 mg (poj niam) lossis 1.2 mg (txiv neej) ntawm thiamin txhua hnub.
Low-Carb Sources ntawm Thiamin
Nqaij npuas - 4 oz. (ua ntej ua noj ua haus) - yuav luag 1 mg thiamin
Macadamia Ceev - 1 oz. - .34 mg thiamin, 1.5 grams nqa carb
Chicken Livers - 3.5 oz. - .31 mg thiamin, 1 gram carb
Pecans - 1 oz. - .19 mg thiamin - 1 gram nqa carb
Txiv laum huab xeeb - 1 oz. - .18 mg thiamin - 2 grams nqa carb
Flaxseed - 1 Tablespoon - 17 mg thiamin, yuav luag zero zero carb
Asparagus - 6 txav nruab nrab - 14 mg thiamin, 2 grams nqa carb
Noj Poov Khoom lossis Brewer's Poov xab yog ob qho chaw zoo, tab sis nyeem cov ntawv thiab saib cov piam thaj dawb. Tsis tas li ntawd, qee cov muaj zog nrog B-vitamins-rau cov neeg ua noj cov khoom noj khoom haus yuav qhia rau koj txog yam koj xav tau. Rau unfortified, 2 dia ntawm cov poov xab noj haus muaj txog .6 mg ntawm thiamin-brewer lub poov tsawg dua.
Tsis tas li ntawd: lwm cov txiv ntseej thiab txiv ntoo kua txiv hmab txiv ntoo, legumes, thiab tuna. Muaj ntau cov zaub ua tsis muaj dej khov muaj txog .06 - .09 mg thiamin ib khob.
2 - Folate
Folate, tseem hu ua vitamin B9, yog daim ntawv ntawm lub cev muaj nyob hauv cov khoom noj tag nrho. Folic acid yog hom tshuaj muaj nyob rau hauv cov tshuaj thiab cov zaub mov muaj zog. Folic acid yog ntau dua bioavailable yuav tsum tau siv los ntawm lub cev, li ntawd cov nqi pom zoo yog me ntsis nyuab dua, tab sis cia li, tus nqi pom zoo txhua hnub yog 400 mcg. (kuj hu ua DFE) rau cov laus.
Folate feem ntau zoo tshaj plaws paub txog kev tiv thaiv ib hom kev kho me nyuam uas hu ua tus kab mob neural hlab hlwb. Nws siv ntau yam tshuaj lom neeg hauv lub cev, thiab nws lub zog muaj xws li tsim cell (tshwj xeeb yog cov ntshav liab liab).
Low-Carb Qhov Chaw ntawm Folate
Yooj siab daim siab thiab txhua yam xim ntsuab yuav muab rau koj ntau folate.
Chicken Livers - 3.5 oz. - 578 mcg folate - 1 gram carbohydrate
Asparagus - 6 hmuv - 134 mcg folate
Spinach - 1/2 khob siav - 131 mcg folate
Zaub pob qe , 1/2 khob siav - 78 mcg folate
Avocado - 1/2 khob sliced - 59 mcg folate
Romaine Lettuce - 1 khob - 64 mcg - ib nrab ib gram nqa carb
Broccoli - 1/2 khob tws - 52 mcg folate
Kuj: ntses liab , roob ris, yaj, thiab feem ntau cov zaub ntsuab
3 - Vitamin C
Tej zaum cov vitamins zoo tshaj, vitamin C tau ua ntau yam hauv peb lub cev, los ntawm kev pab ua rau cov neurotransmitters hauv peb lub hlwb kom tiv thaiv peb lub hlwb los ntawm kev puas tsuaj, los tsim cov ntaub so ntswg. Vitamin C yooj yim degraded thaum lub sij hawm cia thiab ua noj. Khaws koj cov khoom txias, thiab tsis txhob kov nws. Taw rau yam tsawg 90 mg txhua hnub rau cov txiv neej laus, 75 mg rau cov pojniam.
Low-Carb Sources ntawm Vitamin C
Liab tswb kua txob, 1/2 khob nqaij nyug - 95 mg vitamin C, 3 grams net carb
Green Tswb kua txob, 1/2 khob nqaij nyug - 60 mg vitamin C,
Zaub pob qe, 1/2 khob siav - 48 mg vitamin C, 3 grams net carb
Broccoli, 1/2 khob siav - 51 mg vitamin C, 3 grams net carb
Strawberries, 1/2 khob sliced - 49 mg vitamin C, 4 grams nqa carb
Cauliflower, 1/2 khob siav - 44 mg vitamin C, 2 grams nqa carb
Grapefruit, 1/2 medium - 44 mg vitamin C, 9 grams net carb
Cabbage, 1 khob, raw, tws - 33 mg vitamin C, 3 grams net carb
Tsis tas li ntawd: lub ncuav thiab lwm cov zaub ntsuab, raspberries, taum ntsuab, cantaloupe. Yuav luag txhua cov txiv hmab txiv ntoo thiab zaub muaj qee cov vitamin C
4 - Magnesium
Magnesium yog ib qho ntxhia uas ntau tus neeg tsis noj txaus-ib co kwv yees tias 30-50% ntawm cov neeg Mis Kas tsis ncav lub 400 mg pom zoo los ntawm FDA. Hmoov tsis zoo, cov neeg noj cov zaub mov tsis tshua muaj peev xwm tuaj yeem mob heev dua-hauv ib txoj kev tshawb, 70% ntawm cov 8 lub lim piam mus rau hauv Atkins noj tsis tau noj cov magnesium txaus. Cov neeg uas tuaj yeem ua rau cov zaub mov tsis tshua muaj peev xwm xav tau magnesium ntau tshaj li lwm tus, vim nws tseem ceeb hauv cov metabolism hauv cov ntshav thiab tswj ntshav qab zib. Lwm yam hauj lwm ntawm magnesium muaj xws li koom rau hauv protein synthesis, pob txha txhim kho thiab tu, DNA synthesis, thiab kev ua haujlwm ntawm tes.
Low-Carb Los ntawm Magnesium
Pumpkin Noob - 1 oz kernels, roasted - 156 mg magnesium, 2 gm nqa carb
Spinach (tseem chard), 1/2 khob siav - 78 mg magnesium, 2 gm nqa carb
Soybeans (sim dub soybeans), 1/2 khob siav - 74 mg magnesium, 3 gm nqa carb
Almonds, 1 oz - 77 mg magnesium, 3 gm nqa carb
Peanuts, 1 oz - 52 mg magnesium, 4 gm nqa carb
Flax noob, 1 tablespoon - 40 mg magnesium, scant carb
Tsis tas li: legumes, ntses, zaub ntsuab, yogurt
5 - Hlau
Hlau yog ib qho tseem ceeb rau peb kev noj qab haus huv, rau, tsis muaj nws, peb cov hlwb tsis tuaj yeem tau oxygen. Thiab tseem, tshwj xeeb tshaj yog rau cov poj niam uas muaj menyuam hnub nyoog, nws yog lub cev tsis muaj ntxhiab tsis meej, thiab cov neeg noj zaub mov tsawg-carb yuav noj tsawg dua. Cov poj niam ntawm hnub nyoog menyuam yaus yuav tsum tau txais 18 mg rau hauv lawv cov khoom noj, tab sis lwm tus tsuas xav tau 8 mg.
Low-Carb Sources Ntawm Cov Hlau
Nqaij qaib Mob, 3 oz - 11 mg hlau
Nqaij Nqaij Npias, 3 oz - 5.2 MG hlau
Saus puav, siav, 1/2 khob 4.4 mg hlau, 3 gm nqa carb
Spinach, siav, 1/2 khob - 3.2 mg hlau, 2 gm nqa carb
Roast Nqaij, 3 oz 3.1 mg hlau
Asparagus, 6 hmuv - 2 MG hlau, 2 gm nqa carb
6 - Lwm Cov Khoom Noj tseem ceeb
Cov kev pabcuam no tsis yog hais txog cov zaubmov uas tsis tshua muaj neeg pluag, tabsis feem pua tseem ceeb ntawm cov tibneeg tsis txaus noj cov zaubmov no.
Vitamin D
Ntsuas tsawg tshaj li cov ntshav siab ntawm vitamin D yog qhov tshwm sim ntau dua. Nws xav tias qhov no yuav yog vim qhov tseeb tias tib neeg siv sijhawm tsawg dua (tshwj xeeb tshaj yog nyob rau lub caij ntuj no thiab nyob qhov chaw deb ntawm qhov chaw nruab nrab) thiab hnav cov tshuaj tiv thaiv ntau dua. Nws yog ib qho yooj yim kom tau txaus nyob rau hauv kev noj haus. Tseem ceeb heev rau peb cov pob txha, tab sis yog txoj kev xa raws li ib qho tseem ceeb hauv ntau txoj kev noj qab haus huv. Cov qes-carb qhov muaj xws li salmon, tuna, qe, yogurt, thiab lub siab.
Vitamin E
Muaj li 80 feem pua ntawm cov neeg yuav tsis noj cov khoom noj uas pom zoo haus cov vitamin E. Muaj ntau yim hom sib txawv, uas yog ib qho ntawm qhov zoo tshaj plaws kom tau cov vitamin E los ntawm cov khoom noj, raws li tshuaj feem ntau tsuas muaj ib lossis ob. Cov khoom siv tsawg-muaj xws li cov noob txiv ntoo thiab noob hnav (cov noob paj noob hlis yog tshwj xeeb yog nplua nuj hauv vitamin E), zaub ntsuab, avocado, kua txob, thiab cw.
Calcium
Peb lub cev siv calcium ntau txoj hauv kev, nws yog ib qho nyuaj rau sau tag nrho lawv. Ntawm chav kawm, peb paub txog kev mob hauv pob txha. Nws tseem ceeb heev rau kev ua hauj lwm ntawm peb cov nqaij thiab cov neeg tswj hwm thiab tswj xyuas qhov tseeb acid / pib tshuav. Cov qes-carb cov khoom muaj xws li cov khoom noj siv mis nyuj, sardines, cov kaus poom ntses, taum, thiab (raws li nyob rau hauv yuav luag txhua yam) cov zaub ntsuab.
7 - Lus Cim, Cov Lus Qhia thiab Cov Caveats
Vitamin tshuaj Vs Khoom noj khoom haus
Nws yog kev ntxias heev thaum nyeem cov ntawv zoo li qhov no xav, "Kuv mam li noj ib cov tshuaj vitamin." Qhov no tsis yog ib qho zoo xaus rau leap rau. Vim li cas? Vim tias peb tab tom nrhiav pom muaj ntau cov khoom noj ntau hauv cov khoom noj uas peb tsis paub txog ua ntej los yog ua haujlwm ua ke nrog cov vitamins uas peb paub txog. Piv txwv li, cov kws tshawb fawb tau tshawb pom li kaum txhiab tus phiam khoom noj rau hauv cov khoom noj uas peb noj, thiab peb tsis to taub txog cov teeb meem ntawm lawv cov kev sib raug zoo thiab kev ua haujlwm ua ke. Muaj pov thawj qhia tias yuav muaj xwm txheej zoo li cov tsiaj txhu, tab sis tsis muaj kev kawm ntau npaum li cas hauv cheeb tsam ntawd.
Tsis raug teeb meem nrog kev noj haus
Muaj qhov sib txawv ntawm qhov kuaj tau tus mob ntawm lub cev tsis muaj zog (piv txwv li rickets) thiab muaj ntshav tsawg ntawm cov kev pabcuam vs tsis tau txais cov nqi pom zoo ntawm koj cov khoom noj. Tsab ntawv no yog nruj me ntsis txog kev rau tom kawg.
Cov ntaub ntawv "tsis txaus" yog los ntawm ntau yam kev tshawb fawb, nrog rau txoj kev tshawb nrhiav uas pom ntawm cov khoom noj uas tib neeg haus tau ua ntej thiab thaum noj cov zaub mov tsis tau ploj (Txoj Kev Noj Haus Dua Zis). Lawv "pib cov ntaub ntawv" (ua ntej pib noj cov zaub mov) muaj kev pom zoo, xws li, piv txwv li, feem ntau cov neeg tsis noj cov vitamin E txaus ua ntej lawv pib noj cov zaub mov tsis zoo.
Tsawg-Tshaj Cov Nutrients
Muaj cov micronutrients uas tau txais txoj kev kawm thiab kom paub ntau dua tsis ntev los no tias tsis muaj ntau cov ntaub ntawv rau, nrog rau kev pom zoo npaum li cas tsis txaus. Cov no muaj xws li cov vitamin K2 thiab choline. Qhov no tsis txhais hais tias lawv tsis tseem ceeb, yog tias kuv tsis paub ntau npaum li cas ntawm qhov teeb meem lawv. (Kev kawm kev tshawb fawb yog tias cov khoom noj tsis tshua muaj kev noj haus yuav tsis cuam tshuam cov ob qho kev ua rau cov tib neeg feem ntau, xws li qee qhov tseem ceeb yog cov khoom noj tsiaj, xws li lub qe qe rau choline.) Tsis tas li, peb muaj cov lus qhia tsawg dua txog cov phytutrients.
Lawm, tag nrho cov duab hloov rau tus neeg tsis noj nqaij thiab vegan qes-carbers, uas yog limiting lawv cov pluas noj ntau tshaj. Ntxiv rau qhov saum toj no, saib kom noj cov tshuaj vitamin B12, choline, niacin, vitamin A, thiab zinc.
Qhov chaw:
Gardner, CD, thiab. al "Micronutrient zoo ntawm cov khoom noj uas tsis muaj hnyav-poob ploj uas tsom rau cov me nyuam kawm ntawv: tau los ntawm A TO Z study". American Journal of Clinical Nutriion 2010 Aug; 92 (2): 304-12.
> Cov Tsev Noj Qab Haus Huv> Kev Noj Qab Haus Huv, Kev Noj Qab Haus Huv, Cov Ntawv Qhia Txog Kev Noj Haus, Cov Ntawv Txheej Txheem (Calcium, Folate, Thiamin, Omega-3 Sibhawm, Magnesium, Vitamin E, Vitamin C, thiab Vitamin D)
USDA Tebchaws Duta Database rau Kev Siv, Txiav 2 6.