Puas tib neeg lub cev xav tau qab zib? Cov txiaj ntsig thiab kev puas tsuaj ntawm qab zib, nws cuam tshuam rau kev noj qab haus huv

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Puas lub cev xav tau qab zib? Qhov no yog ib lo lus nug uas txaus siab tsis tau tsuas yog nutritionists, tab sis kuj cov neeg zoo tib yam. Cov tshuaj no feem ntau hu ua tus ua txhaum ntawm ntau yam kab mob. Muaj ntau hom suab thaj, pib nrog cov yooj yim hu ua monosaccharides xws li qabzib, fructose thiab galactose. Tsis tas li ntawd, muaj ntau cov ntaub ntawv nyuaj, lub npe hu ua disaccharides, xws li sucrose, m altose thiab lactose.

hom tshuaj tseem ceeb

Ua ntej mus rau lo lus nug ntawm seb cov piam thaj puas tsim nyog rau lub cev, koj yuav tsum nkag siab nws cov ntsiab lus thiab hom. Qhov no yog carbohydrate uas tuaj yeem tau txais ntau txoj hauv kev.

Ntawm no yog cov ntsiab lus tseem ceeb ntawm cov qab zib tshwm sim:

1. Glucose. Nyob rau hauv tej yam ntuj tso, nws muaj nyob rau hauv cov nroj tsuag thiab txiv hmab txiv ntoo, thiab yog ib tug by-product ntawm photosynthesis. Hauv lub cev, nws tuaj yeem hlawv ua lub zog lossis hloov mus rau glycogen. Nws tsim nyog sau cia tias tib neeg lub cev tuaj yeem tsim cov piam thaj thaum xav tau.
2. YFructose. Nws yog ib qho qab zib pom nyob rau hauv txiv hmab txiv ntoo thiab berries. Nws kuj tseem tsim ib txwm muaj nyob rau hauv cane qab zib thiab zib mu,qab heev li.
3. Sucrose. Pom muaj nyob rau hauv cane stalks, beetroot cov hauv paus hniav, thiab tuaj yeem pom ib txwm muaj nrog cov piam thaj hauv qee cov txiv hmab txiv ntoo thiab lwm yam nroj tsuag.
4. Lactose. Qhov tseeb, nws yog mis nyuj qab zib. Qhov no yog dab tsi yog tsim los ntawm cov txheej txheem coj qhov chaw hauv peb lub cev. Cov menyuam yaus muaj cov enzyme xav tau los rhuav tshem cov molecule rau lactose. Nws yog siv los ntawm cov hlwb. Thiab qee cov neeg laus tsis tuaj yeem rhuav tshem nws. Cov no yog cov neeg uas kuaj tau lactose intolerance.

Yog li, muaj ntau hom suab thaj hauv qhov xwm txheej. Tab sis qhov twg qhov complex carbohydrate-related compound ua tau los ntawm yog cov lus nug nthuav. Nws yog tsim los ntawm kev ua ib qho ntawm ob hom nroj tsuag - qab zib beet los yog cane. Cov nroj tsuag no tau sau, ua tiav thiab ua kom zoo rau thaum kawg tsim cov ntshiab dawb refined qab zib uas koj paub thiab hlub (lossis tsis ua). Cov tshuaj no tsis muaj nqi noj haus kiag li. Nws tsis yog ib txwm pab tau. Qhov no yog lo lus teb rau lo lus nug ntawm seb lub cev puas xav tau qab zib. Feem ntau, nws tsuas yog muab cov calorie ntau ntau hauv cov zaub mov xwb.

Yuav ua li cas thaum koj tau khoom qab zib

Thaum txheeb xyuas cov lus nug seb lub cev puas xav tau cov piam thaj, ib tus yuav tsum ua tib zoo mloog rau lub hauv paus ntsiab lus ntawm nws qhov kev ua. Qhov no yuav tso cai rau koj kom nkag siab txog qhov twg cov khoom no pib muaj kev cuam tshuam tsis zoo thaum noj. Nyob ntawm koj cov caj ces, koj lub cev yuav zoo dua los ua cov suab thaj ua lub zog, lossis koj yuav muaj peev xwm khaws cia rau hauvyam rog. Qhov no tuaj yeem raug ntaus nqi rau cov tib neeg uas muaj cov metabolism sai dua piv rau cov tib neeg uas muaj cov metabolism hauv qeeb.

Qhov teeb meem yog tias peb lub cev muaj ntau qhov chaw khaws cov rog thiab tsawg heev los hlawv cov suab thaj kom lub zog. Thaum koj tus kab mob pancreatic kuaj pom nws, nws tso tawm cov tshuaj insulin los daws txhua yam khoom ntau dhau.

Cov tshuaj hormone no pab tswj cov ntshav qab zib. Qhov ntau nws yog, qhov ntau dua insulin secreted. Cov tshuaj no pab khaws tag nrho cov piam thaj hauv lub siab thiab cov leeg hauv daim ntawv ntawm glycogen thiab hauv cov rog rog (acadipocytes) hauv daim ntawv ntawm triglycerides. Hauv qhov no, lo lus teb rau lo lus nug ntawm seb cov piam thaj puas tsim nyog rau tib neeg lub cev yuav yog.

Ntau lub cev tawm tsam kom muaj qhov sib npaug (cov neeg ntxiv qab zib rau lub cev sai heev). Cov tshuaj insulin ntau dhau yog tso tawm, uas thaum kawg ua rau cov ntshav qab zib poob qis dua li qib qub. Cov kab mob no hu ua hypoglycemia, tseem ceeb yog qab zib.

Hmoov tsis zoo, cov txheej txheem no tshwm sim ntau zaus (qhov ntau dua cov piam thaj koj noj), qhov mob hnyav ntawm cov ntsiab lus hauv cov ntshav thiab qhov xav tau insulin ntau dua. Qhov no txhais tau hais tias nws tau dhau los ua yooj yim dua kom txav deb ntawm kev siv cov piam thaj los ua lub zog thiab txav mus rau qhov sib ntxiv ntawm cov tshuaj hormones thiab rog. Thaum teb cov lus nug ntawm seb cov piam thaj puas tsim nyog rau tib neeg lub cev, cov lus teb ntawm no yuav tsis zoo. Tab sis tsis txhob hnov qab hais tias nyob rau hauv no tshwj xeeb cov ntaub ntawvnws qhov poob qis tseem yuav ua rau muaj qhov tsis zoo.

Muag nce

Puas tib neeg lub cev xav tau qab zib thiab xav tau ntau npaum li cas? Qhov no yog ib lo lus nug uas tsim nyog mloog thaum tsim cov khoom noj. Nws yog ib qho tseem ceeb uas yuav tau soj ntsuam thiab xam cov zaub mov kom raug. Ntxiv nrog rau kev rog dhau, kev noj qab haus huv tau cuam tshuam nrog ntau yam kev ua, suav nrog kev nce ntxiv ntawm kev rog, ntshav qab zib, kab mob plawv, dementia, macular degeneration, raum tsis ua haujlwm, mob raum, thiab ntshav siab. Tam sim no, tej zaum koj yuav xav tias txo koj cov piam thaj kom tsawg tuaj yeem pab koj tshem tawm cov teeb meem no. Tab sis qhov tseeb, qhov no tsis muaj tseeb kiag li.

Thaum teb cov lus nug ntawm seb tib neeg lub cev puas xav tau qab zib thiab nws xav tau npaum li cas, nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv tus account tus yam ntxwv thiab kev noj qab haus huv.

Qhov no yog qhov pib zoo, tab sis nws tsuas yog ua tiav ib nrab. Lub cev ua tiav qee hom carbohydrates zoo ib yam los ua cov suab thaj nws tus kheej. Muaj tag nrho cov kev tshawb fawb tshawb fawb txog seb lub cev ua qee yam zaub mov li cas.

Tej zaum koj tau hnov txog qhov ntsuas glycemic thiab nws qhov ntsuas tsawg dua, glycemic load. Cia peb saib ntxiv.

Cov glycemic Performance index yog xam sai npaum li cas cov khoom noj tshwj xeeb nce ntshav qab zib ntawm qhov ntsuas ntawm 1 txog 100. Harvard cov kws tshawb fawb pom tias cov khoom xws li qhob cij dawb, french fries thiab lwm yam carbohydrates yooj yim cuam tshuam rau cov ntshav qab zib yuav luag. tib yam li qabzib(index yog 100).

Feem ntau, cov zaub mov ua kom zoo (ua tiav) ntau dua koj noj, qhov ntau dua nws yuav tig mus rau hauv koj lub cev sai sai.

Producer tricks

cov tuam txhab loj xav ntxiv cov khoom siv rau lawv cov khoom kom muaj koob meej thiab nce muag. Ntawm no nws tsim nyog nug cov lus nug, puas yog lub cev xav tau cov suab thaj ua kom zoo ntxiv rau qhov tsw? Cov lus teb yuav pom tseeb. Muaj ntau manufacturers siv nws. Tib lub sijhawm, nws tsis ris txiaj ntsig.

Qab zib yog phem, thiab tsis muaj dab tsi zais txog nws. Tsis tas li ntawd, qhov no tsis yog xov xwm rau cov tuam txhab uas tsim khoom noj. Vim li no, cov tuam txhab tau pib npog cov piam thaj hauv lawv cov khoom, yog li nws tsis pom tseeb npaum li cas koj tau noj.

Ntawm no yog cov npe luv luv ntawm cov khoom xyaw uas hais tias ib yam khoom muaj qab zib:

1. Agave nectar.
2. Brown Sua.
3. Reed crystals.
4. Can qab zib.
5. pob kws sweetener.
6. pob kws syrup.
7. YCrystal fructose.
8. Dextrose.
9. Evaporated cane kua txiv.
10. Organic evaporated cane kua txiv.
11. YFructose.
12. txiv hmab txiv ntoo concentrates.
13. YGlucose.
14. High fructose corn syrup.
15. Med.
16. Invert qab zib.
17. YLactose.
18. M altose.
19. M alt syrup.
20. Melassa.
21. Unrefined qab zib.
22. Sucrose.
23. Syrup.

Vim li cas cov neeg tsim khoom hloov lub npe qab zib? Vim hais tias raws li txoj cai, cov khoom xyaw tseem ceeb tshaj plaws ntawm cov khoom yuav tsum tau sau ua ntej. Los ntawm muab ob lossis peb hom suab thaj sib txawv hauv cov zaub mov (thiab hu lawv los ntawm cov npe sib txawv), lawv tuaj yeem faib cov tshuaj no rau hauv peb lub ntsiab lus, liam tias underestimating qib thiab nws cov ntsiab lus nyob rau hauv lub loj feem ntawm cov khoom. Tab sis qhov no tsis yog los ntawm kev noj qab haus huv ntawm qhov pom. Lub cev puas xav tau cov suab thaj ua kom zoo? Cov lus teb yog pom tseeb - tsis yog. Nws tsuas yog ua rau muaj kev phom sij thiab ua rau muaj rog hauv lub cev.

Yuav ua li cas yog txiv hmab txiv ntoo qab zib?

Qab zib rau lub cev muaj nyob rau hauv ntau hom. Qhov no tau tham thaum pib ntawm tsab xov xwm. Txawm hais tias tag nrho cov no muaj txiaj ntsig zoo sib xws lossis tsis zoo, thiab qhov twg yog qhov zoo tshaj plaws los siv hauv kev noj haus, yog ib lo lus nug uas yuav tau tham ntxiv.

Thaum koj noj txiv hmab txiv ntoo, koj tsis tsuas yog tau txais fructose (hauv nws lub xeev ntuj), tab sis koj kuj tau txais fiber ntau thiab ntau cov vitamins thiab minerals. Yog lawm, txiv hmab txiv ntoo tuaj yeem cuam tshuam koj cov ntshav qab zib. Tab sis lawv feem ntau tsim cov ntsiab lus me me dua li cov suab thaj ntshiab lossis siab fructose pob kws phoov. Nrog rau qhov no, fiber ntau yog ib feem tseem ceeb ntawm kev noj zaub mov kom zoo, thiab txiv hmab txiv ntoo tuaj yeem muaj fiber ntau.

Yog tias kev poob phaus yog koj lub hom phiaj tseem ceeb thiab koj xav kom koj cov carbohydrates kom tsawg, ces koj yuav tsum txo cov txiv hmab txiv ntoo kom tsawg thiab noj zaub xwb.

Yuav ua li cas kua txiv hmab txiv ntoo?

Qab zib rau lub cev tuaj yeem tsim kev puas tsuaj thaum nwsnoj nyob rau hauv ntau yam dej haus. Kuj tseem muaj ntau qhov tseem ceeb ntawm no.

Yog li nws tau pom tias txiv hmab txiv ntoo tuaj yeem muaj txiaj ntsig zoo rau cov ntshav qab zib thaum noj kom zoo.

Hmoov tsis zoo, kua txiv hmab txiv ntoo tsis haum rau tus qauv no. Thiab yog vim li cas. Thaum koj haus cov kua txiv hmab txiv ntoo xws li txiv kab ntxwv, txiv apple lossis cranberry, lawv muaj cov fiber ntau thiab cov as-ham uas tshuav dhau los ntawm cov txheej txheem ua kua nws tus kheej. Cov txiaj ntsig thiab kev puas tsuaj ntawm cov piam thaj rau tib neeg lub cev nyob rau hauv daim ntawv ntawm ib qho ntxiv rau cov kua txiv hmab txiv ntoo yog pom tseeb ntawm no - nws tsuas yog cov dej qab zib nrog ntuj tsw, thiab nws tsis muaj dab tsi tab sis raug mob. Tau kawg, yog tias koj haus kua txiv txhua hnub hauv qhov ntau.

Ntawm no yog cov piam thaj ib txwm 0.5 litre rau plaub haus dej nrov:

• txiv kab ntxwv - 21g;
• Kua txiv - 28g;
• Cranberry kua txiv - 37g;
• Grape Juice - 38g

Tib lub sijhawm, ib lub kaus mom me me muaj 40 g suab thaj.

Siv lwm yam tshuaj

Muaj lwm cov kev daws teeb meem kom noj qab haus huv. Cov teebmeem ntawm cov piam thaj hauv lub cev yuav tsis ua rau muaj kev phom sij, muab nws cov keeb kwm thiab noj. Cov zaub mov yuav tsum raug xam kom raug.

Yog li nrog kev tshawb fawb tshiab tshwm sim txog kev phom sij ntawm qab zib, tuam txhab lag luam sim tiv thaiv lawv cov duab los ntawm kev muab "kev noj qab haus huv" lwm txoj hauv kev kom lawv tuaj yeem ua lwm txoj hauv kev zoo dua.nyob rau hauv kev sib ntaus rau ntau ntau ntawm cov tshuaj no nyob rau hauv cov ntshav.

Muaj ntau ntau yam hloov pauv rau cov khoom qab zib:

1. Puas zib ntab yog lwm txoj hauv kev zoo dua li cov suab thaj li niaj zaus yog cov lus nug nthuav. Nws qhov kev nyiam yog tias nws tsis yog fructose lossis qabzib nkaus xwb, tab sis kev sib xyaw ntawm txhua hom kev sib txuas, cov zaub mov thiab ntau ntxiv. Ib txoj kev tshawb fawb sib piv cov tshuaj no nrog ntau hom kev sib txuas pom tau zoo: "Zuag qhia tag nrho, zib ntab txhim kho cov ntshav lipids, txo qis cov cim, thiab muaj kev cuam tshuam tsawg rau cov ntshav qabzib." Txawm li cas los xij, nws ua rau cov nas qis dua piv rau lwm cov suab thaj.
2. Agave nectar yog kev lag luam noj qab haus huv qhov tseeb cuav. Hmoov tsis zoo, txawm tias qhov tseeb tias nws yog tsim los ntawm cactus, cov khoom no tau ua tiav thiab ua kom zoo dua tias nws muaj ntau ntawm fructose (90%) thiab 10% qabzib. Tsis tas li ntawd, cov txheej txheem tsim cov khoom no zoo ib yam li cov txheej txheem rau kev sib txuas ntawm pob kws phoov nrog cov ntsiab lus siab ntawm cov khoom qab zib.
3. Aspartame Aspartame Yog li, ntau tus neeg tau hloov mus rau Diet Coke vim lawv hnov tias cov dej qab zib dawb tuaj yeem ua phem. Nws paub tias 90% ntawm cov khoom noj qab zib muaj aspartame, ib qho kev sim tsim los rau qab zib. Qee hom kua txiv hmab txiv ntoo kuj muaj nws. Thiab cov tshuaj no kuj yuav tsum tsis txhob noj. Cov ntaub ntawv tshawb fawb tau ua tsis tiav thiab ntau yam. Txawm hais tias qee qhov kev kuaj sim tau hais txog kev sib koom ua ke ntawm aspartame nrog mob qog noj ntshav, ntau tus kws tshawb fawb ntseeg tias yuav tsum tau ua ntau dua.xeem.
4. Sucralose yog ib qho khoom qab zib uas muaj calories tsawg thaum lub cev tawm tsam kom tawg. Nws yog kwv yees li 600 lub sij hawm qab zib dua sucrose (cov suab thaj qab zib) thiab yog li ntawd tuaj yeem noj tau me me kom ua tiav cov txiaj ntsig zoo ib yam. Sucralose muaj nyob rau hauv cov khoom xws li cov hmoov protein.
5. Stevia yog lub ntuj qab zib los ntawm tsev neeg paj noob hlis. Nws yog kwv yees li 300 npaug qab zib dua li cov piam thaj hauv cov lus thiab tau lees tias muaj kev cuam tshuam tsawg dua ntawm cov ntshav qabzib.
6. Saccharin yog lwm cov khoom qab zib uas tsim nyob rau xyoo 1890s uas yog qab zib ntau dua li cov suab thaj qab zib thiab yog li noj tsawg dua. Qhov no tau txuas rau qhov kev pheej hmoo ntawm kev mob qog noj ntshav hauv cov nas hauv lab, thiab saccharin tau suav tias yog qhov txaus ntshai hauv Asmeskas, txawm hais tias daim ntawv lo tau raug tshem tawm xyoo 2000 vim tias cov txiaj ntsig tsis tuaj yeem rov ua dua rau tib neeg.

Yog tias koj nyiam qab zib, ces haus nws los ntawm cov txiv hmab txiv ntoo lossis cov khoom qab zib ntuj. Nrog rau qhov hais tias, txhawm rau txo qhov cuam tshuam rau koj cov ntshav, txo koj qhov kev noj cov tshuaj thoob plaws lub rooj tsavxwm. Cov txiaj ntsig ntawm cov piam thaj hauv lub cev yuav txo qis, thiab nws yuav yooj yim dua rau koj kom tshem tawm lub cev hnyav dua.

Puas muaj kev quav tshuaj qab zib?

Ntau tus neeg txaus siab rau lo lus nug ntawm seb cov piam thaj cuam tshuam li cas rau tib neeg lub cev. Qee tus neeg hais tias muaj kev quav yeeb quav tshuaj, lwm tus koom nrog kev coj cwj pwm thiab kev ntxhov siab. Cov khoom noj qab zib tuaj yeem ua rau lub cev muaj zog ntau li ntau yam tshuaj.

Ntau cov tsiaj nyeg, suav nrog nas thiab tib neeg, tau hloov kho cov khoom qab zib hauv cov poj koob yawm txwv cov suab thaj ib puag ncig. Yog li ntawd, lawv tsis yoog mus rau siab concentrations ntawm xws li flavors. Supranormal stimulation ntawm cov receptors nrog cov khoom noj uas muaj qabzib, xws li cov uas tam sim no muaj nyob rau hauv lub neej niaj hnub no, yuav ua rau muaj kev txaus siab nyob rau hauv lub hlwb nrog lub peev xwm los override tus kheej-tswj mechanism, yog li ua rau kev quav tshuaj.

Hauv lwm lo lus, tib neeg tsis yog caj ces tsim los haus cov suab thaj uas lawv noj tam sim no. Vim li no, lub hlwb tau txais cov khoom siv thiab txheeb xyuas nws nrog lub siab zoo, vim li ntawd tsis quav ntsej lwm cov cim uas hais tias txaus tau noj lawm. Dab tsi yog teeb meem qab zib rau lub cev hauv qhov no? Ib tug neeg them nyiaj rau ntau yam ntawm nws cov teeb meem los ntawm overeating khoom qab zib. Qhov tshwm sim yog rog dhau thiab quav.

Major misconceptions

Cov txiaj ntsig ntawm qab zib rau tib neeg lub cev tsis tas li txaus ntshai. Nws tseem yog ib qho tseem ceeb uas yuav tau soj ntsuam qhov ntsuas thiab tsis txhob sim hloov ntau yam khoom ntuj nrog cov kaus poom los yog ntim khoom. Txawm hais tias txhua tus tuaj yeem pom zoo tias cov piam thaj tsis yog cov zaub mov noj qab haus huv, muaj ntau cov ntaub ntawv tsis raug hais txog yuav ua li cas cov khoom noj qab zib yuav tsum tau muab rau hauv koj cov zaub mov. Lawv hais tias, piv txwv li, qee hom qab zib muaj txiaj ntsig zoo dua li lwm tus. Tab sis nws puas yuav pab tau koj kom poob phaus sai sai, tshem tawm pob txuv, tiv thaiv kev ntxhov siab, lossis lwm yamTeeb meem kev noj qab haus huv?

Nws hloov tawm cov lus teb yuav tsis yog qhov koj xav. Tom ntej no, xav txog cov ntsiab lus tsis raug thiab cov kev daws teeb meem uas yuav pab koj sau thiab xaiv cov khoom noj uas koj xav tau.

Ib yam qab zib phem

Qab zib cuam tshuam rau lub cev li cas tau hais los saum toj no. Tab sis nyob rau hauv kev muaj tiag, txhua yam tsis yog li ntawd phem, muaj pluses thiab minuses. Tej zaum koj twb tau hnov dua ntxiv txog yuav ua li cas txhua leej txhua tus yuav tsum noj qab zib tsawg. Tab sis cov kws tshaj lij tau sib cav tias nws yog qhov tsim nyog los txo qhov kev noj ntawm qhov hu ua ntxiv qab zib kom tsawg. Qhov no yog cov khoom xyaw tshwj xeeb hauv cov khoom noj uas ua rau lawv saj qab zib (xws li cov suab thaj xim av hauv cov ncuav qab zib los yog zib ntab).

Ntxiv qab zib txawv ntawm cov suab thaj ib txwm muaj nyob hauv qee yam khoom noj xws li txiv hmab txiv ntoo lossis mis nyuj. Ntawm qhov tod tes, lub ntuj muaj pes tsawg leeg yog qhov txawv los ntawm cov txheej txheem ntawm cov vitamins, minerals thiab as-ham uas pab cuam tshuam qee qhov tsis zoo ntawm qib siab ntawm sweetener. Piv txwv li, txiv hmab txiv ntoo muaj fiber ntau, uas ua rau lub cev nqus cov suab thaj ntawm tus nqi qis dua.

Tsis txhob txhawj txog txiv hmab txiv ntoo lossis khoom noj siv mis (xws li mis nyuj lossis yogurt tsis qab). Qhov chaw ntawm cov suab thaj ntxiv yog cov khoom qab zib, cov dej qab zib, lossis cov kaus poom. Nov yog ib yam uas yuav tsum tau saib xyuas.

Muaj kuj muaj qhov tseeb tias cov khoom noj qab zib zoo li muaj suab thaj tsawg dua. Piv txwv li, koj yuav tau txais xya grams ntawm cov khoom nyob rau hauv ib khob ntawm strawberries tshiab thiab kaum ibgrams - nyob rau hauv ib lub hnab ntawm txiv hmab txiv ntoo biscuits nrog strawberry tsw.

Cov txiaj ntsig ntawm cov khoom qab zib tsawg kawg nkaus

"qab zib yog lub hauv paus ntawm lub zog hauv lub cev" - ib nqe lus uas tuaj yeem sib tw yooj yim. Tab sis muaj qee qhov tseeb hauv nqe lus no. Nws yog qhov tseeb tias cov khoom qab zib tsawg tsawg xws li zib ntab lossis maple phoov muaj cov as-ham ntau dua li cov piam thaj dawb. Tab sis tus nqi ntawm cov as-ham no tsis tsim nyog, yog li lawv tej zaum yuav tsis muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv. Rau lub cev, tag nrho cov khoom qab zib yog tib yam.

Dab tsi ntxiv, cov khoom qab zib no tsis tau txais kev ua haujlwm tshwj xeeb hauv koj lub cev. Lub plab zom mov zom tag nrho cov khoom qab zib rau hauv lub npe hu ua monosaccharides.

Koj lub cev tsis paub yog tias cov khoom los ntawm cov suab thaj, zib ntab, lossis agave nectar. Nws tsuas pom cov monosaccharide molecules. Thiab tag nrho cov khoom no xa plaub calories ib gram, yog li lawv txhua tus cuam tshuam koj qhov hnyav tib yam.

Yuav tsum tau txiav cov khoom qab zib kom tiav

Cov txiaj ntsig ntawm qab zib rau lub cev tseem muaj. Txawm hais tias muaj kev phom sij ntau dua, cov tshuaj no kuj muaj qhov zoo. Koj tsis tas yuav tshem tawm cov suab thaj ntxiv hauv koj lub neej. Cov koom haum noj qab haus huv sib txawv muaj cov lus qhia sib txawv rau qhov koj yuav tsum txwv ntau npaum li cas hauv ib hnub.

Cov lus qhia noj zaub mov feem ntau hais tias tus neeg laus noj 2,000 calories ib hnub twg yuav tsum nojtsawg dua 12.5 teaspoons, los yog 50 grams ntawm qab zib ntxiv ib hnub twg. Qhov no yog hais txog tib yam li hauv ib liter ntawm cola. Tab sis lub koom haum kws kho mob lub plawv hais tias cov poj niam yuav tsum muaj tsawg dua 6 teaspoons (25 grams) thiab txiv neej tsawg dua 9 teaspoons (36 grams) ib hnub twg. Tom qab tag nrho, koj lub cev tsis xav tau qab zib tiag tiag. Yog li tsawg dua.

Muaj cov khoom qab zib hauv yuav luag txhua yam khoom

Txoj kev ntawm cov piam thaj hauv lub cev yog qhov nyuaj thiab ntev. Yog tias nws tsis raug puas tsuaj vim qhov ntau dhau, cov tshuaj ua kom nrawm nrawm ntawm cov rog.

Raws li cov lus qhia noj zaub mov, 75% ntawm cov pej xeem noj qab zib ntau dua li qhov lawv yuav tsum tau ua. Tsis paub meej tias koj yog ib tug ntawm lawv? Sim kaw koj cov pluas noj rau ntawm app nrhiav zaub mov rau ob peb hnub. Qhov no tuaj yeem ua rau koj xav txog seb koj noj qab zib npaum li cas.

Yog tias koj ua dhau nws, kev cog lus yuav tsum tsis txhob mob. Es tsis txhob hais lus zoo rau koj cov khoom qab zib uas koj nyiam, sim noj me me. Tom qab tag nrho, ib nrab khob dej khov muaj ib nrab ntawm cov suab thaj ntawm ib khob tag nrho.

Tseem ua tib zoo saib xyuas cov khoom ntim. Cov qhob cij, yogurt qab zib, cereal, thiab cov kua txiv lws suav tuaj yeem muaj suab thaj ntau dua li qhov koj xav tau. Yog li xyuam xim rau cov khoom xyaw thiab nrhiav kev xaiv los pab koj nyob hauv koj qhov kev txwv qab zib txhua hnub.

cuam tshuam rau kev noj qab haus huv

Cov piam thaj hauv lub cev tuaj yeem ua rau muaj qhov tshwm sim loj. Tab sis nws tsis yog pom tseeb lizoo li thaum xub thawj siab ib muag. Tej zaum koj yuav tau hnov tias noj qab zib tuaj yeem ua rau mob plawv, Alzheimer's lossis mob qog noj ntshav. Ib tsab ntawv xov xwm American Journal of Clinical Nutrition txoj kev tshawb fawb ntawm ntau dua 350,000 tus neeg laus nyob rau ib xyoo caum tau pom tias kev noj qab haus huv ntxiv tsis cuam tshuam nrog kev pheej hmoo ntawm kev tuag. Txog thaum kawg, tib neeg pib ua dhau lawm.

Ntau cov calorie ntau ntau hauv peb cov zaub mov, suav nrog cov khoom qab zib, ua rau hnyav nce, uas tuaj yeem ua rau rog rog thiab mob ntev.

Qab zib hauv tib neeg lub cev ua rau tsim cov tshuaj hormones ntau lub luag haujlwm rau kev lom zem. Qhov tshwm sim yog tus cwj pwm ntau dua li kev quav yeeb quav tshuaj tag nrho. Muab piv cov suab thaj rau cov tshuaj tsis yog tag nrho. Cov kws tshaj lij paub tias nws siv txhawb cov txheej txheem hauv lub hlwb uas cuam tshuam nrog kev xav ntawm kev txaus siab thiab khoom plig. Kev hla kev tuaj yeem ua rau muaj kev cuam tshuam zoo ib yam li kev siv yeeb tshuaj, tab sis qhov ntawd tsis ua rau lawv muaj kev quav yeeb tshuaj.

Yog vim li cas qee tus neeg thiaj li zoo siab thaum lawv noj cov khoom qab zib thiab xav tias lawv yuav tsum noj cov khoom qab zib tsis tu ncua kom tsis txhob ntxhov siab lossis mob taub hau, piv txwv li? Noj cov khoom qab zib ua rau cov ntshav qab zib nce siab, uas tuaj yeem pab lawv zoo.

Tib neeg yuav xav tau qab zib, tab sis nws tsis zoo li tus neeg yuav quav. kev quav yeeb quav tshuaj hnyav heevkab mob cuam tshuam nrog kev hloov pauv tiag tiag hauv lub hlwb uas tiv thaiv tib neeg los ntawm kev siv cov tshuaj no.

Kev hloov pauv yog qhov kev xaiv zoo

Cov lus nug ntawm seb lub cev puas xav tau piam thaj hauv nws daim ntawv ntshiab muaj cov lus teb yooj yim - tsis yog. Nws tsis yog qhov xav tau ncaj qha rau tib neeg lub cev thiab nws txoj haujlwm.

Cov kws tshaj lij tseem tsis nkag siab tias cov khoom qab zib cuam tshuam rau lub cev li cas. Tab sis ib lub cev loj hlob ntawm cov pov thawj qhia tias lawv tuaj yeem cuam tshuam tsis zoo rau cov ntshav qab zib, ua rau nws nyuaj rau tswj koj txoj kev qab los noj mov, thiab tseem ua rau koj cov kab mob hauv plab. Thiab tej yam no tuaj yeem ua rau koj muaj kev pheej hmoo rau kev rog rog thiab teeb meem kev noj qab haus huv.

Tsis muaj cov khoom qab zib tso cai rau koj kom poob phaus sai

Tau kawg, txwv koj cov piam thaj kom tsawg tuaj yeem pab koj ua tiav koj lub hom phiaj poob phaus. Tab sis tsuas yog tias koj tseem nco qab txog koj cov calories kom tsawg thiab tswj tau.

Hauv lwm lo lus, 600-calorie qe qhaub cij thiab hnyuv ntxwm qhaub cij rau pluas tshais es tsis txhob siv 300-calorie khob qab zib cereal yuav tsis ua rau koj rov qab zoo txawm tias cov qhaub cij me dua li qhov bar..

Ntau tus kws kho mob pom zoo xaiv cov khoom noj uas tsis muaj qab zib uas koj ib txwm noj, xws li yogurt dawb es tsis yog yogurt yogurt. Thiab yog tias koj nrhiav tsis tau ib qho kev hloov zoo, cia li maj mam txo cov suab thaj uas koj ntxiv rau cov khoom noj xws li oatmeal, kas fes, lossis smoothies.

Zoo kawg

Qab zib tsis yog zaub mov noj qab haus huv, tab sis nws kuj tsis yog tshuaj lom, raws li qee zaum hu ua. Muajtxhua yam yog ua tau, tab sis nyob rau hauv moderation. Tom qab xam qhov nyiaj tshuav, koj tuaj yeem muaj kev nyab xeeb txaus siab thiab noj cov ncuav qab zib nrog kas fes lossis txiv qaub, tab sis nyob rau hauv nruab nrab.