Mob qab zib rau lub cev. Koj tuaj yeem noj ntau yam khoom qab zib ib hnub twg? Qab zib thiab sweetener

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

Kev mob qab zib rau lub cev tau ntev tau ua pov thawj thiab tsis muaj leej twg tsis ntseeg. Kev ua txhaum ntawm insulin tsis kam thiab qhov kev xav ntawm kev tshaib kev nqhis tom qab yog qhov yuav tsum tau zam tom qab noj mov nrog qab zib. Nrog kev tsim txom ntawm cov khoom qab zib tsis tu ncua, kev rog rog thiab cov kab mob metabolic tshwm sim. Txawm tias ib khob kas fes dawb huv nrog cov suab thaj zoo tib yam ua rau muaj kev nce siab ntawm insulin thiab, vim li ntawd, kev xav thaum ntxov ntawm kev tshaib kev nqhis. Cov khoom qab zib yuav pab cov neeg uas tsis tuaj yeem xav txog lawv lub neej yam tsis muaj khoom qab zib kom hloov mus rau kev noj zaub mov tshiab.

Qab Zib - zoo lossis phem rau lub cev?

Txhua lub npib muaj qhov ntxeev sab, thiab qab zib kuj tseem tuaj yeem pab tau qee kis. Tawm ntawm qhov tsis txaus ntseeg, xws li hypoglycemic coma (uas tsuas yog kov yeej los ntawm kev noj cov piam thaj ntau lossis cov suab thaj yooj yim), cov txiaj ntsig kev noj qab haus huv hauv qab no tuaj yeem paub qhov txawv:

• luv luvzog;
• ua kom muaj peev xwm paub txog;
• zoo siab;
• nce satiety;

Alas, txhua qhov ntawm cov txiaj ntsig no cuam tshuam los ntawm qhov tsis zoo. Cov khoom qab zib muab lub zog muaj zog, yog li tom qab noj lawv, ib tus neeg zoo siab thiab muaj zog. Tab sis peb feem ntau, tom qab noj cov khoom qab zib lossis ncuav mog qab zib, tsis txhob mus ua haujlwm hnyav, tab sis poob mus rau kev ua lag luam niaj hnub. Yog li ntawd, lub zog muaj peev xwm tseem tsis tau siv thiab mus ncaj nraim rau lub cev rog. Lub cev tsis paub yuav ua li cas pov tseg lub zog tau txais. Qhov no yog li cas kev rog pib: imperceptibly, los ntawm ob peb khoom qab zib noj nrog qab zib tshuaj yej thaum noj su.

qab zib yog dab tsi rau lub cev - muaj txiaj ntsig lossis ua rau mob? Ob leeg. Tab sis kev puas tsuaj los ntawm nws tseem yog ntau dua. Cov neeg uas muaj qhov hnyav thiab ntshav qab zib yuav tsum ceev faj tshwj xeeb.

Vim li cas cov neeg noj zaub mov txwv cov suab thaj

Qab Zib yog lub npe nrov rau cov khoom hu ua sucrose. Cov ntaub ntawv raug cai hais tias cane thiab beet qab zib yog cov khoom noj tseem ceeb. Kev noj zaub mov tsis lees paub cov txiaj ntsig kev noj qab haus huv ntawm cov carbohydrates yooj yim no. Yuav luag txhua tus neeg uas ua raws li kev noj zaub mov kom raug thiab saib xyuas lawv qhov hnyav tau muab ib zaug thiab rau tag nrho kev siv cov piam thaj hauv cov zaub mov.

Cov khoom qab zib dab tsi, ncuav qab zib, ncuav qab zib, marshmallows, marshmallows thiab lwm yam khoom uas nyiam heev los ntawm cov hniav qab zib yog ua los ntawmthiab noj mov? Feem ntau, nws yog melted qab zib nrog ntxiv ntawm butter, trans fats, mis nyuj, qab zib, thiab lwm yam. Yog li, khoom qab zib, caramel, thiab tshwj xeeb tshaj yog ncuav mog qab zib thiab ncuav qab zib tsis yog ib tug yooj yim carbohydrate nyob rau hauv nws cov ntshiab daim ntawv, tab sis ib tug sib tov ntawm nws nrog. rog rog. Qhov sib tov no yog qhov txaus ntshai heev ntawm kev noj haus. Cov hniav qab zib inevitably ua rau muaj kev puas tsuaj rau kev noj qab haus huv nrog rau lawv kev quav tshuaj rau cov tais diav. Tsis xav tsis thoob cov kws qhia noj zaub mov hu ua qab zib "qab zib lom."

Leej twg yog qab zib ntau dua, txiv neej lossis poj niam?

Cov poj niam muaj feem yuav mob ntshav qab zib hom 2 ntau dua li cov txiv neej. Qhov no yog vim qhov sib txawv ntawm cov tshuaj hormonal. Cov txiv neej, ua tsaug rau Testosterone, tsis nquag nce rog hauv thaj chaw teeb meem: ntawm lub plab, sab hauv ncej puab, armpits. Tsis tas li ntawd, lawv muaj cov leeg nqaij ntau dua li cov poj niam feem ntau. Yog li ntawd, lub zog muaj peev xwm nkag mus rau hauv lub cev nrog rau cov tshuaj lom qab zib - khoom qab zib, buns, ncuav mog qab zib, pastries, thiab lwm yam, yog ib feem siv los tswj cov leeg nqaij. Tab sis yog hais tias ib tug txiv neej tsis tu ncua tso cai rau nws tus kheej ua phem rau qab zib, ces rog rog yuav overtake nws, nws tsuas yog siv sij hawm ntau tshaj cov poj niam.

Cov poj niam ib txwm muaj qhov hnyav nce. Qhov no yog lub npe hu ua "estrogen" rog, uas qhia txog tus poj niam txoj kev npaj los ua niam thiab pub cov xeeb ntxwv. Nws yog qhov zoo uas niaj hnub kev tshawb fawb txog kev noj haus pub rau koj tswj koj cov zaub mov thiab tswj qhov hnyav uas tau txais.

Qhov cuam tshuam ntawm qab zib rau menyuam yauskab mob

Kev tshawb fawb twb tau ua pov thawj tias txawm tias ib qho me me ntawm cov suab thaj ua rau tus menyuam hysteria thiab excitability ntawm tus menyuam. Cov menyuam yaus uas muaj lub siab xav ua siab ntev thiab saib tsis taus ntawm ntau yam etiologies yog contraindicated nyob rau hauv kev siv cov khoom qab zib, caramel, ncuav mog qab zib, pastries, qab zib muffins thiab lwm yam. Raws li khoom qab zib, nws raug tso cai siv txiv hmab txiv ntoo, lawv tsis muaj sucrose, tab sis fructose.

Ua mob qab zib rau lub cev ntawm tus menyuam - calorie ntau ntau thiab noj ntau dhau ntawm carbohydrates hauv lub cev. Qhov no ua rau lub fact tias cov paj hlwb tau txais ib tug loj load. Yog li ntawd, tus me nyuam ua capricious, uncontrollable thiab hysterical. Qee zaum, nws raug nquahu kom txwv tus menyuam lub peev xwm noj khoom qab zib.

tais thiab khoom noj uas muaj suab thaj

Cov khoom no paub txhua tus txij li thaum yau: khoom qab zib, chocolate, marshmallows, marshmallows, ncuav mog qab zib, muffins thiab qab zib tsis muaj poov xab ua khob noom cookie, creme brulee, ice cream, sherbet. Qab zib yuav luag ib txwm ntxiv rau hauv tsev pickles los txhim kho qhov tsw. Cov lus ceeb toom tshwj xeeb yog dej cawv. Txawm hais tias feem ntau ntawm lawv tsis tas li saj qab zib, lawv yog cov ntshiab yooj yim carbohydrate. Peb tuaj yeem hais tias qhov no yog lub zog hauv nws daim ntawv purest, tsuas yog nws muaj kuab lom rau lub cev tag nrho.

khoom qab zib yog dab tsi? Lawv ua rau muaj kev phom sij rau kev noj qab haus huv tsis yog vim lawv cov ntsiab lus qab zib, tab sis kuj yog vim lawv cov ntsiab lus muaj roj ntau. Yog li txhua leej txhua tus hlub, chocolate yog nplua nuj nyob rau hauv cov rog trans, ua mob rau lub cev thiab muaj peev xwmtau raug pov thawj tias yuav ua rau mob qog noj ntshav.

Kev rog thiab khoom qab zib: nws puas tuaj yeem noj cov khoom qab zib thiab tsis hnyav

Koj tuaj yeem noj cov khoom qab zib lossis chocolate ntau npaum li cas hauv ib hnub? Tau kawg, los ntawm ib lossis ob qho khoom qab zib ib hnub yuav tsis muaj kev phom sij. Qhov nruab nrab calorie ntsiab lus ntawm ib puas grams ntawm chocolates yog hais txog 550 kcal. Qhov no yog ib nrab ntawm cov khoom noj txhua hnub, yog ntsuas hauv tus nqi zog. Tsis muaj qhov chaw rau cov protein thiab cov rog noj qab haus huv txhua. Thiab nws tsuas yog ib puas grams qab zib xwb!

Yog tus neeg noj tau ib qho khoom qab zib ib hnub twg thiab nres qhov ntawd, tus cwj pwm zoo li no yuav tsis ua rau muaj kev phom sij.

Kev quav rau cov carbohydrates yooj yim

Yuav luag txhua tus neeg pom tias nws nyuaj rau txwv lawv tus kheej rau kev siv cov khoom qab zib tsis zoo. Qee tus kws paub txog kev noj haus tau sau tseg tias rau cov neeg rhiab heev, khoom qab zib thiab ncuav qab zib yog hom kev quav tshuaj, tshuaj.

Cov lus thov no yog los ntawm kev tshawb fawb: Qab Zib tso tawm endorphins - yog li kev txhim kho ib ntus ntawm kev xav thiab kev ceeb toom hauv lub sijhawm luv luv tom qab noj cov khoom qab zib. Yog vim li ntawd nws thiaj li nyuaj rau tswj nws tus kheej thiab tom qab ib qho khoom qab zib tsis txhob noj kaum ntxiv. Ntau tus neeg xav txiav cov khoom qab zib tag nrho dua li thuam lawv tus kheej nrog cov khoom qab zib lossis ob.

ib hnub twg muaj khoom qab zib noj ntau npaum li cas kom koj tsis txhob quav ntsej? Nws yog qhov nyuaj los muab cov lus teb meej rau lo lus nug no. Txhua tus neeg yog tus kheej. Tus nqi ntawm assimilation ntawm cov carbohydrates yooj yim nyob ntawm poj niam txiv neej, hnub nyoog,metabolism, hnyav.

Yog vim li cas rau kev loj hlob ntawm hom 2 mob ntshav qab zib yog qhov ua txhaum mus ntev ntawm cov hauv paus ntsiab lus ntawm kev noj zaub mov kom raug thiab kev tsim txom ntawm cov carbohydrates yooj yim. Feem ntau cov hniav qab zib xav tias qhov no yuav tsis cuam tshuam rau lawv. Tab sis thaum muaj hnub nyoog 40-45, ntau tus tau kuaj pom qhov no.

Cov neeg mob ntshav qab zib hom 1 tsis yog liam rau kev loj hlob ntawm tus kab mob: feem ntau nws muaj keeb kwm los yog tshwm sim los ntawm kev poob siab heev. Cov neeg mob ntshav qab zib hom 2 feem ntau ua txhaum ntawm qhov kev kuaj mob no lawv tus kheej, vim lawv tsis quav ntsej cov lus qhia ntawm endocrinologist thiab kws noj zaub mov ntau xyoo. 95% ntawm cov neeg mob ntshav qab zib hom 2 kuj raug kuaj pom tias muaj rog.

Txoj hauv kev tseem ceeb ntawm kev kho mob yog kev noj zaub mov tshwj xeeb, uas txhais tau tias tsis lees txais cov carbohydrates yooj yim thiab cov khoom noj uas muaj qhov ntsuas glycemic siab. Nws tuaj yeem siv cov khoom qab zib rau cov ntshav qab zib. Yog tias tus neeg mob nrhiav tsis tau lub zog los tso cov suab thaj, tus kab mob yuav loj tuaj. Hauv kev mob ntshav qab zib mellitus, lub raum tsis ua haujlwm tsis zoo tshwm sim, tus kab mob tuaj yeem ua rau mob hnyav, qaug zog, thiab tom qab ib ntus yuav tsum tau hloov pauv lub raum lossis mus ntsib cov txheej txheem hemodialysis.

Puas yog nws tuaj yeem ua qee yam kev mob ntshav qab zib

Kev mob ntshav qab zib rau lub cev yog qhov nyuaj rau overestimate. Puas muaj txoj hauv kev los txo nws txoj kev puas tsuaj lossis tiv thaiv kev nqus? Ntau tus neeg mob ntshav qab zib lossis rog rog sim nrhiavtxawv txawv zaub mov txawv. Cov ncuav qab zib tsis muaj qab zib, cov txiv hmab txiv ntoo hlais, siv cov khoom qab zib yog txhua txoj hauv kev kom txo tau qhov mob ntawm sucrose.

Qhov twg zoo dua, zib ntab lossis qab zib? Qhov no yog ib lo lus nug feem ntau nug los ntawm kws noj zaub mov. Tau kawg, zib ntab yog noj qab haus huv, tab sis nws kuj muaj glycemic Performance index thiab siab calorie cov ntsiab lus. Yog tias ib tug neeg tsis tuaj yeem tsis kam noj cov khoom qab zib thiab tab tom txiav txim siab seb yuav xaiv dab tsi, zib ntab lossis qab zib, ces nws yog qhov zoo dua los xaiv thawj qhov kev xaiv.

Tseem muaj ib chav kawm ntawm cov tshuaj pharmacological uas tiv thaiv sucrose los ntawm kev nqus. Cov no yog hu ua carbohydrate blockers. Cov tshuaj no muaj ob peb yam tshwm sim.

Kev phom sij ntawm cov khoom qab zib rau lub cev yuav luag ploj tag nrog kev siv cov khoom qab zib. Lawv txawv nyob rau hauv muaj pes tsawg leeg thiab tsis yog txhua txhua ntawm lawv yog devoid ntawm calories. Piv txwv li, cov khoom lag luam stevia kuj tseem muaj calorie ntau ntau, tab sis muaj qhov qis glycemic Performance index.

Synthetic thiab natural sweeteners

Artificial (synthetic) hloov cov saj sweeter, yog li nws yooj yim rau overdo lawv hauv dej qab zib. Feem ntau, 1 ntsiav tshuaj yog sib npaug rau 1 teaspoon ntawm granulated qab zib. Koj yuav tsum tsis txhob poob rau kev ntxias cov nyiaj cheb thiab yuav ob peb lub vials ntawm hluavtaws sweeteners ib zaug. Lawv yog cov pheej yig heev rau siv thiab feem ntau tas sij hawm ua ntej lub thawv yuav tsum tau qhib. Synthetic sweeteners rau cov neeg mob ntshav qab zib yog muag ob qho tib si hauv cov kua dej thiab hauv daim ntawv ntawm cov ntsiav tshuaj, tshuaj ntsiav, hmoov xoob.

Natural qab zib hloovQhov sib txawv ntawm qhov carbohydrate tam sim no nyob rau hauv cov khoom yog tawg maj mam, qhov no tso cai rau cov ntshav qabzib nyob twj ywm li qub. Vim li no, glycemic Performance index ntawm cov khoom qab zib no tsawg thiab tso cai rau lawv siv rau hauv cov zaub mov tshwj xeeb. Cov ncuav qab zib tsis muaj qab zib stevia, eggnog, meringue hauv tsev, tsev cheese ice cream yog txhua yam yooj yim ua hauv tsev nrog cov khoom qab zib ntuj.

Sweetener Base List

Cov tshuaj dab tsi tuaj yeem hloov qab zib? Hauv qab no yog cov npe nrov tshaj plaws thiab pheej yig.

1. Cyclamate thiab aspartame yog nrov hauv kev lag luam khoom noj. Nws yog nrog lawv ntxiv tias Cola Ziro thiab Pepsi Lub Teeb Dej Haus tau tsim - qab zib heev, tab sis tsis muaj calories. Raws li lawv cov saj, cyclamate thiab aspartame yog 200 npaug ntawm qab zib dua qab zib. Hauv qab qhov kub thiab txias tau raug puas tsuaj.
2. Saccharin yog 700 npaug sweeter dua qab zib. Kev kho cua sov, uas cuam tshuam rau qhov saj ntawm cov tshuaj, yuav tsum zam.
3. Sucralose yog kab tias yog ib qho ntawm ob peb cov khoom qab zib uas pom zoo los ntawm kws kho mob siv los ntawm cov neeg mob ntshav qab zib.

Sports Fat Burning Sweeteners

Yuav luag txhua cov khoom qab zib muag ntawm lub rhawv ntawm cov khw muag khoom noj khoom haus yog ua raws li erythritol. Nws yog ib qho khoom qab zib muaj txiaj ntsig zoo rau kev noj qab haus huv, nrog rau cov khoom qab zib. Tsib grams ntawm erythritol yog sib npaug hauv qab zib rau ib tablespoon ntawm sucrose.

Haum Parade, Mine Craft thiab lwm yam khoom qab zibrau cov neeg ncaws pob, npaj rau kev siv thaum lub sijhawm kev cob qhia rog rog, muaj erythritol. Tus nqi nruab nrab ntawm ib lub thawv (100 grams) yog li tsib puas rubles. Cov khoom qab zib no yog cov txiaj ntsig zoo tshaj plaws thiab nyab xeeb, ob qho tib si ntawm tus nqi thiab kev saib xyuas koj tus kheej noj qab haus huv.

Ib yam rau lub Hoobkas khoom qab zib

Cov neeg nyiam ntawm txhua yam ntuj tsim yuav tsum nco ntsoov cov khoom qab zib hloov pauv thiab khoom qab zib, uas muaj qhov ntsuas glycemic qis thiab qee zaum kuj tuaj yeem noj los ntawm cov neeg mob ntshav qab zib:

• bee zib ntab yog lub zog muaj zog nrog cov tshuaj tua kab mob thiab tiv thaiv kab mob;
• Agave syrup - saj thiab tsw zoo li zib ntab hauv cov xim zoo nkauj caramel, ntxiv rau pastries thiab ncuav mog qab zib;
• Maple syrup, homemade, tsis ntxiv sucrose.