Cov piam thaj ntau npaum li cas tuaj yeem noj tau ib hnub yam tsis muaj kev phom sij rau kev noj qab haus huv

Qab zib muaj lub suab nrov tsis zoo thiab ua lub laj thawj zoo. Nws muaj nyob rau hauv yuav luag txhua qhov chaw tsim khoom lag luam tsim khoom noj uas koj pom ntawm lub khw muag khoom noj, thiab zoo li muaj kev cuam tshuam zoo tshaj plaws ntawm cov piam thaj hauv kev vam khom hauv cov tebchaws. Yog tias koj tsis pom lo lus “qab zib” nyob rau hauv cov npe ntawm cov khoom xyaw, feem ntau yuav muaj lwm daim ntawv hauv cov zaub mov uas koj tsis paub. Raws li qhov peb paub txog qab zib thiab teeb meem kev noj qab haus huv uas tuaj yeem ua rau kev noj ntau dhau, peb muaj lus nug tsim nyog - ntau npaum li cas cov piam thaj tuaj yeem noj ib hnub yam tsis muaj teeb meem rau kev noj qab haus huv? Cia peb saib ntawm cov ncauj lus no los ntawm ntau cov ces kaum.

Nws zoo nkaus li tias peb cov paj txiv hmab txiv ntoo tau hloov pauv mus rau lub siab xav ua kom muaj qab zib, thiab yog tias peb cov zaub mov tsis qab zib los ntawm nws, nws yuav tsis qab rau ntau tus neeg. Txawm li cas los xij, muaj xov zoo: saj buds tuaj yeem hloov kho, uas tuaj yeem pab peb kom tshem tau qhov kev ntshaw ntau dhau los haus cov piam thaj ntau ntawd, tab sis yuav ua li cas? Nyeem rau kom paub txog kev txo qis cov piam thaj thiab cov piam thaj koj tuaj yeem noj ib hnub twg rau kev noj qab haus huv zoo tshaj plaws.

Muaj pes tsawg grams ntawm qab zib tuaj yeem noj ib hnub

Cov txiv neej thiab poj niam laus siv tau pes tsawg dia suab thaj uas siv tau?Koom Haum Hmoob Koom Siab hais tias:

cov cai ntawm cov piam thaj ib hnub rau feem ntau ntawm cov poj niam - tsis pub ntau tshaj 100 calories ib hnub twg yuav tsum yog los ntawm cov piam thaj (rau 6 me me los yog 20 grams),
cov cai ntawm cov piam thaj ib hnub rau feem coob ntawm cov txiv neej - Tsis pub ntau tshaj 150 calories tauj ib hnub los ntawm cov piam thaj yuav tsum tau txais (kwv yees cuaj qho los yog 36 grams).

Lus khaws xav:

Muaj pes tsawg grams ntawm qab zib hauv ib rab diav - 1 rab diav yog 4 grams qab zib.
Muaj pes tsawg gram ntawm cov piam thaj hauv ib diav - 1 tablespoon yog sib npaug rau 3 teaspoons thiab sib npaug rau 12 grams qab zib.
50 grams qab zib - Ib qho me me dhau 4 dia.
100 grams qab zib - Ib qho me me dhau 8 dia.
Hauv ib khob kua txiv kab ntxwv (240 ml) - muaj 5.5 suab thaj qab zib, uas ntau tshaj 20 grams.

Qhov no yog vim li cas cov txiv kab ntxwv tseem pom zoo, ntau dua li kua txiv kab ntxwv. Lwm qhov kev xaiv - dilute kua txiv nrog dej 50/50, thaum koj yuav tsum haus tsis pub ntau tshaj 120-180 ml hauv qhov tag nrho. Thiab nco ntsoov tias cov kua txiv thiab cov dej haus ua tsim muaj ob qho kev pub ib pob. Tsis txhob tsis quav ntsej txog daim ntawv lo.

Tsis txhob hnov qab txog cov menyuam yausCov. Qab zib npaum li cas cov menyuam tuaj yeem ua tau? Cov menyuam yaus yuav tsum tsis txhob haus ntau yam piam thaj li cov laus. Cov menyuam cov piam thaj yuav tsum tsis pub ntau tshaj li 3 diav ib hnub twg, uas yog 12 grams. Koj puas paub tias ib lub tais ntawm cov khoom noj tshiab ceev ua tshais muaj ntau dua 3.75 suab thaj qab zib? Qhov no ntau dua qhov kev pom zoo pub nyiaj rau menyuam noj txhua hnub. Tam sim no koj paub vim li cas feem ntau cov kua txiv qab zib zoo tshais tsis yog qhov kev xaiv zoo tshaj plaws rau txhua tus.

Tam sim no koj muaj lub siab xav tias muaj pes tsawg gram ntawm cov piam thaj hauv ib hnub tuaj yeem, tab sis yuav ua li cas taug qab nws txoj kev noj? Txoj kev zoo tshaj yog khaws phau ntawv ceev. Muaj ntau cov neeg soj qab xyuas hauv online uas koj tuaj yeem siv, thiab lawv tau siv tshwj xeeb tshaj yog cov teeb meem uas daim ntawv lo tsis muaj cov ntaub ntawv hais txog cov khoom noj khoom haus ntawm cov khoom lag luam lossis thaum noj tag nrho cov khoom noj xws li txiv hmab txiv ntoo tshiab.

Qab zib noj

Cia delve rau hauv qab zib yog dab tsi, ntau npaum li cas qab zib koj tuaj yeem noj ib hnub, thiab theem ntawm nws tau noj yog ntau dhau. Raws li Koom Haum Hmoob Koom Siab, hauv peb cov khoom noj muaj ob hom suab thaj:

Cov suab thaj uas muaj los ntawm cov khoom noj xws li txiv hmab txiv ntoo thiab zaub.
Ntxiv cov suab thaj thiab cov khoom qab zib dag, xws li cov xim xiav me me, daj thiab xim paj yeeb muaj nyob rau ntawm cov chaw muag khoom kas fes, piam thaj dawb, suab thaj xim av, thiab txawm tias cov tshuaj ua kua muaj suab thaj, xws li cov pob kws muaj qab hau ntau dua. Cov suab thaj ua rau lub ntsej muag yog cov khoom xyaw uas pom hauv cov khoom noj xws li dej qab zib, haus kua txiv, khoom qab zib, ncuav qab zib, ncuav qab zib, mis nyuj khov, qab zib yogurt, waffles, ncuav ci, thiab cereals.

Qee lub npe siv rau cov piam thaj ntxiv lossis ntxiv cov khoom qab zib yog:

agave
suab thaj qab zib
pob kws sweeteners
pob kws phoov
txiv ntoo kua txiv mloog zoo
siab fructose pob kws phoov
zib ntab (saib. Kev puas tsuaj ntawm zib ntab - nyob rau hauv dab tsi yog mob zib ntab?)
rov qab qab zib
malt qab zib
suab thaj
tsis muaj piam thaj hauv qab zib
qab zib
suab thaj molecules xaus rau hauv "oz" (dextrose, fructose, qabzib, lactose, maltose, sucrose)
phoov

Tam sim no koj paub txog cov suab thaj ntxiv, dab tsi txog cov uas tuaj ntawm cov khoom siv hauv ntuj zoo li txiv hmab txiv ntoo? Puas yog lawv txiav txim siab? Zoo, tsi ntawm. Yog, qhov no yog qhov kev xaiv zoo tshaj plaws, tab sis qee cov zaub mov muaj cov piam thaj ntau, yog li koj tseem yuav tau khaws lawv cov kev noj qab haus huv hauv kev tswj hwm - tshwj xeeb yog tias koj raug mob ntshav qab zib mellitus lossis qee yam kab mob uas cuam tshuam rau qab zib.

Nws yog qhov zoo dua rau noj tag nrho cov txiv hmab txiv ntoo, tab sis xaiv cov txiaj ntsig kom raug yog qhov tseem ceeb. Qhov nruab nrab-txiv kab ntxwv muaj txog 12 grams ntawm qab ntuj. Ib lub tais txiv pos nphuab me muaj txog li ib nrab ntawm cov nyiaj ntawd. Cov txiv hmab txiv ntoo qhuav thiab tag nrho cov txiv hmab txiv ntoo muaj ntau npaum li qhov qub calories thiab qab zib, tab sis cov txiv hmab txiv ntoo qhuav poob ntau yam txiaj ntsig vim yog cov dej hauv lub sijhawm ziab.

Txiv kab ntxwv thiab txiv pos nphuab tsis muaj calorie ntau thiab muaj cov as-ham ntau. Lawv muaj 3 gram ntawm fiber, 100% ntawm kev pom zoo txhua hnub kom tau cov vitamin C, folic acid, potassium thiab lwm yam.

Yog tias koj xav tau 500 ml dej txiv kab ntxwv muaj dej qab zib, qhov no yog qhov koj tau txais:

225 calories
0 txiv ntseej
60 grams ntxiv qab zib

Txoj kev xaiv twg zoo dua? Dej qab zib los yog txiv kab ntxwv nrog txiv pos nphuab?

Txawm hais tias muaj suab thaj hauv cov zaub mov ntuj, qhov no yog qhov kev xaiv zoo vim tias nws muaj fructose, uas yog qhov zoo rau kev tsim hluav taws xob. Thaum cov piam thaj yog rho tawm los ntawm cov khoom noj, tsis muaj cov khoom noj muaj fiber ntau, thiab qhov ntom ntawm cov zaub mov raug txo kom tsawg. Sim noj cov zaub mov organic - thiab tsis yog, nws tsis yog Coca-Cola.

Kev rog rog cov ntawv tshaj tawm tias dhau los ntawm peb caum xyoo dhau los, kev noj qab zib tau nce ntau dua 30%. Xyoo 1977, nyob hauv cov teb chaws vam meej, kev noj qab zib kom ntau li 228 calories ib hnub, tab sis xyoo 2009-2010 nws dhia mus txog 300 calories, thiab tam sim no nws yuav ntau dua, thiab menyuam tseem noj ntau dua. Cov suab thaj no, uas ntxiv rau cov kua ntses, qhob cij thiab nplej zom, ntxiv rau cov khoom qab zib, haus dej haus thiab cov zaub mov tshais ntau dhau, ntxiv cov calories ntau nyob rau hauv cov zaub mov noj thiab ua rau mob, mob thiab ntau dua. Txawm hais tias qhov no tuaj yeem ua rau lub zog txuas mus ib ntus luv luv, nws txo qis qhov kev noj zaub mov hauv lub cev.

Cov kev tshawb fawb qhia tias kev txo cov piam thaj hauv qab zib tuaj yeem ua rau muaj kev noj qab haus huv loj rau peb lub cev, tshwj xeeb yog hais txog hom 2 mob ntshav qab zib thiab kev rog dhau. Tib neeg cov neeg tawm tswv yim hais tias los ntawm kev siv txoj cai txwv, qab zib ntxiv rau zaub mov los ntawm cov tuam txhab tuaj yeem txo qis ntawm 1 feem pua toj ib xyoo, uas tuaj yeem txo cov kev rog dhau ntawm 1.7% thiab qhov tshwm sim ntawm cov mob ntshav qab zib hom 2 los ntawm 21.7 tus neeg rau 100,000 tus neeg tau 20 xyoo.

Teb chaws Asmeskas Cov Chaw Tiv Thaiv thiab Tiv Thaiv muaj cov ncauj lus kom ntxaws ntxiv txog ntau npaum li cas cov neeg qab zib noj:

Txij xyoo 2011 txog 14, cov tub ntxhais hluas siv 143 calories, thaum cov neeg laus noj 145 calories los ntawm cov dej haus muaj suab thaj.
Qhov kev haus dej haus muaj ntau dua ntawm cov tub hluas, cov hluas lossis cov hluas nyob hauv cov tsev neeg tau nyiaj tsawg.
Ntawm cov neeg laus, kev haus dej haus muaj suab thaj ntau dua rau cov txiv neej, cov tub ntxhais hluas, lossis cov neeg laus tau nyiaj tsawg.

Koj puas tuaj yeem muaj cov pem suab qis qis? Kev phom sij ntawm qhov qab zib qis

Qhov qab zib qis tuaj yeem ua rau tsis xis nyob, tshwj xeeb yog tias koj muaj ntshav qab zib. Cov piam thaj hauv ntshav tsawg, tseem hu ua hypoglycemia, yog ib qho teeb meem uas cuam tshuam txog cov ntshav qab zib tsawg, thiab tau txhais tias cov ntshav qabzib hauv qab 3.86 mmol / L (70 mg / dl). Feem ntau qhov no yog los ntawm kev noj tshuaj, kev noj zaub mov tsis txaus, lossis yog ib tus neeg tsis tau noj dab tsi ntev, ua haujlwm dhau hwv, thiab qee zaum haus cawv.

Cov tsos mob yuav suav nrog ib co zoo li tshee tshee, tawm hws, thiab lub plawv dhia ceev. Tus mob no feem ntau tsis loj, tab sis kev mob ntshav khov ntau heev tuaj yeem ua rau tsis meej pem, coj tus cwj pwm txawv, tsis nco qab, lossis qaug dab peg.

Cov piam thaj hauv ntshav qis tuaj yeem tsim kho hauv ib tus neeg twg, thiab kev tshuaj xyuas tas li tuaj yeem yog txoj hauv kev zoo los tswj nws. Kev kuaj ntsuas sib txawv, tab sis feem ntau cov neeg muaj ntshav qab zib kuaj lawv cov ntshav qab zib ua ntej noj tshais, noj su, noj hmo, thiab rov ua ntej pw. Yog koj xav tias koj muaj teeb meem txog cov ntshav qab zib qis, koj yuav tsum sab laj rau tus kws kho mob uas tuaj yeem pab tswj cov ntshav qab zib kom nyob li qub.

Kev phom sij ntawm cov ntshav qab zib

Kev tsis muaj piam thaj tuaj yeem ua rau ntshav qab zib, tab sis ib qho dhau heev lawm nws tuaj yeem ua rau muaj mob uas yog hu ua hyperglycemia. Hyperglycemia tuaj yeem ua rau muaj mob hnyav, xws li:

kev mob plawv
cov leeg puas hu ua peripheral neuropathy
raum puas tsuaj
uas mob ntshav qab zib neuropathy
cov leeg ntshav liab tau txais kev puas tsuaj - ntshav qab zib ua rau rov ua dig muag
cataract lossis clouding ntawm lub lens
txhais ceg teeb meem tshwm sim los ntawm kev puas ntsoog los yog kab khiav tsis zoo
teeb meem nrog cov pob txha thiab pob qij txha
cov teeb meem ntawm daim tawv nqaij, nrog rau cov kab mob, cov kab mob fungal, thiab qhov mob tsis zoo
mob hauv cov hniav thiab pos hniav
mob ketoacidosis
hyperglycemic hyperosmolar syndrome

Tsis tas li ntawd, muaj kev phom sij txog kev mob ntshav qab zib, yog li nws yog ib qho tseem ceeb kom paub txog cov piam thaj uas koj tuaj yeem noj nyob hauv ib hnub.

Lub plawv muaj teeb meem

1. Qab zib ntau dhau yuav ua teeb meem rau lub plawv.

Raws li JamaMuaj qee kis, yuav luag li ib feem peb ntawm cov calories uas noj ib hnub los ntawm qab zib. Qhov no yog ib qho zoo kawg ntawm cov piam thaj! Hauv Kev noj qab haus huv hauv tebchaws thiab Tshuaj Ntsuam Kev Ntsuas Khoom Noj cov ntaub ntawv tau sau uas pab txheeb xyuas teeb meem nrog qab zib ntau dhau. Cov txiaj ntsig pom tau hais tias feem ntau cov neeg laus noj ntau ntxiv piam thaj ntau dua li kev pom zoo rau kev noj zaub mov zoo, uas ua rau muaj kev tuag ntau dua los ntawm cov kab mob plawv.

Kev pham thiab ntshav qab zib

2. Cov piam thaj tuaj yeem ua rau ntshav qab zib, rog thiab mob plab metabolic syndrome

Mob ntshav qab zib mellitus yog ib qho ntawm cov kab mob feem ntau cuam tshuam nrog kev noj ntawm cov piam thaj ntau, zaub mov Hoobkas, khoom noj ceev thiab ib qho kev ua neej nyob sedentary. Thaum peb haus cov piam thaj ntau dhau, lub siab ua txhua yam ua kom tig suab thaj mus ua lub zog, tab sis nws tsis tuaj yeem hloov pauv ntau dhau ntawm cov khoom no. Txij li lub siab ua tsis tau tag nrho cov suab thaj uas nkag mus rau hauv lub cev, vim tias muaj ntau dhau, kev tawm tsam insulin yuav pib tsim, uas tuaj yeem ua rau cov kab mob metabolic.

Koj tuaj yeem kawm paub ntau ntxiv txog cov lus tseeb hais txog seb kev noj qab zib puas ua rau kev txhim kho ntshav qab zib ntawm no - Puas yog kev noj qab zib puas ua rau ntshav qab zib?

Hniav puas

3. Qab zib ntau dhau yuav ua rau koj cov hniav puas.

Yog lawm, nws yeej muaj tseeb tias cov piam thaj ntau dhau yuav ua rau koj mus ntsib kws kho hniav tau ntau zaug. Raws li Miskas koom haum kev noj haus thiab qhia Tus kws phais hais qhia General Kev Hais Plaub Hauv Tebchaws AsmeskasDab tsi uas koj noj ntau cuam tshuam rau kev noj qab haus huv ntawm koj lub qhov ncauj - suav nrog koj cov hniav thiab cov pos hniav. Muaj suab thaj ntau dhau tuaj yeem ua rau cov kab mob loj hlob tuaj, uas ua rau kev rhuav tshem thiab kis kab mob ntawm cov nqaij thiab pob txha uas nyob ib puag ncig.

Nplooj siab puas tsuaj

Txhua thaj suab thaj puas zoo ib yam?

Nws yog ib qho tseem ceeb kom nkag siab qhov sib txawv ntawm cov piam thaj uas tau ntxiv rau cov zaub mov thiab uas twb muaj hauv qee yam zaub mov.

Raws li txoj cai, tom kawg tau nthuav tawm hauv cov nqi hauv qee cov zaub, txiv hmab txiv ntoo, thiab cov khoom noj siv mis.

Lawv yog cov muaj txiaj ntsig zoo rau txhua qhov muaj sia, vim lawv muaj kua, fiber ntau thiab lwm yam as-ham. Vim li no, cov piam thaj zoo li no yog qhov tseem ceeb tsis tau rau txhua yam kab mob.

Nws yuav tsum nco ntsoov tias cov piam thaj, uas tau ntxiv rau cov khoom noj txhua hnub, nws muaj qhov txawv txav thiab cuam tshuam ntawm lub cev. Nws yog cov kua tshuaj qab zib hu ua fructose.

Rau cov neeg uas xav kom tshem ntawm cov phaus ntxiv, nws yog contraindicated siv nws. Nws raug nquahu kom hloov nws nrog cov suab thaj muaj txiaj ntsig zoo nyob hauv zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.

Kev noj qab zib txhua hnub

Kwv yees kwv yees ntawm cov khoom uas tso cai rau noj ib hnub yog 76 grams, uas yog, txog 18 diav lossis 307 kcal. Cov nuj nqis no tau tsim rov qab xyoo 2008 los ntawm cov kws tshaj lij hauv kev kho plawv. Tab sis, tsis tu ncua cov ntaub ntawv no raug saib xyuas thiab cov qauv kev siv khoom tshiab rau cov khoom no tau saws.

Raws li rau kev faib khoom ntawm cov tshuaj raws cov tub los ntxhais, thaum lub caij nws zoo nkaus li hauv qab no:

txiv neej - lawv tau tso cai rau haus 150 kcal ib hnub (39 grams lossis 8 diav),
poj niam - 101 kcal ib hnub (24 grams lossis 6 diav).

Qee cov kws tshaj lij qhia txog kev siv cov khoom hloov pauv, uas yog cov khoom siv ntawm cov khoom cuav lossis lub hauv paus chiv keeb, muaj tus yam ntxwv tshwj xeeb. Lawv yuav tsum tau nyob rau hauv thiaj li yuav me ntsis cov khoom noj.

Cov txiv qab zib muaj qee qhov tsis sib xws nrog cov piam thaj, tab sis tsis zoo li nws, lawv tsis nce qib ntawm cov tshuaj no hauv cov ntshav.

Cov khoom no rau cov neeg tsis hnov lus endocrine, yog tias ua tau cov neeg mob lub siab ntev thiab kev ua haujlwm nyob rau hauv cov txheej txheem ntawm cov khoom noj khoom haus carbohydrate yuav muab faib ua ob pawg: caloric thiab tsis-caloric.

Cov tshuaj Caloric muaj xws li cov khoom hauv lub keeb kwm tshwj xeeb (sorbitol, fructose, xylitol). Tab sis rau cov tsis muaj mob caloric - aspartame thiab saccharin, uas paub rau txhua tus neeg mob ntshav qab zib.

Txij li thaum lub zog muaj nuj nqis ntawm cov khoom no yog xoom, cov piam thaj hloov pauv yuav tsum raug txiav txim siab ua ntej rau cov neeg uas muaj ntshav qab zib thiab rog dhau.

Los ntawm tag nrho cov no nws ua raws tias cov tshuaj yuav tsum tau ntxiv rau npaj cov tais diav thiab dej qab zib. Qhov ntim ntawm lawv tau noj ib hnub yuav tsum tsis pub tshaj 30 grams. Thaum lub hnub nyoog loj dua, koj tsis tas yuav ntau dua 20 gram nyob rau ib hnub. Nws yuav tsum raug sau cia tias hloov cov piam thaj yog nruj me ntsis thaum lub sijhawm tag nrho lub sijhawm cev xeeb tub.

Rau txiv neej

Raws li tau sau tseg ua ntej, qab zib yuav tsum yog nyob rau hauv cov zaub mov nyob hauv nruab nrab.

Ua rau cov txiv neej muaj zog ntau dua, cov piam thaj txhua hnub yog kwv yees li 30 grams. Nyob rau hauv tsis muaj cov ntaub ntawv yuav tsum koj ntau tshaj ib koob ntawm 60 grams.

Qhov no yog vim muaj qhov tseeb hais tias muaj kev pheej hmoo ntawm kev mob nyhav, tshwj xeeb tshaj yog nyob hauv kev ua haujlwm ntawm tus txiav thiab kab mob plawv. Nws yuav tsum raug sau tseg tias qab zib feem ntau yuav tsum txwv rau kev siv los ntawm kev ncaws pob. Cov xuab zeb dawb no yog cov tshuaj lom rau txhua yam muaj sia.

Nws tsis muaj nyob rau hauv qhov, vim nws tau tsim los ntawm kev tsim ua khoom siv tshuaj. Raws li koj paub, cov khoom insidious no tshem tawm cov calcium hauv lub cev, uas ua rau muaj kev ploj tuag thiab ua ntej ntawm lub cev.

Hauv kev noj zaub mov txhua hnub ntawm cov txiv neej laus, qab zib yuav tsum tau txwv. Txhua lub zom zom zaub mov tsis muaj txiaj ntsig tsis muaj txiaj ntsig rau lub cev, tab sis, theej, tshem tawm txhua yam tshuaj uas tsim nyog los ntawm nws, hauv cov zaub mov tshwj xeeb. Qhov pub muaj cai siv txhua hnub yog kwv yees li 55 grams.

Rau cov poj niam

Qhov kev ua niam txiv ncaj ncees pub rau haus txog 25 grams qab zib ib hnub. Tab sis nws tsis pom zoo kom dhau tus nqi ntawm 50 grams.

Tom qab, qhov no tuaj yeem ua rau txoj kev loj hlob ntawm cov ntshav qab zib mellitus lossis ib pawg ntawm cov phaus ntxiv.

Raws li rau cov poj niam cev xeeb tub, cov kws tshaj lij qhia lawv kom tsis txhob ntau dua 55 grams. Txij li cov piam thaj belongs rau cov carbohydrates, nrog ntau dhau ntawm lub cev, nws pib tig mus ua rog muaj roj. Nws yog qhov zoo dua rau cov niam yug menyuam kom txo qis kev noj cov zaub mov no.

Muaj qee cov qauv kev pom zoo uas tau pom zoo kom ua kev noj zaub mov rau tus menyuam yaus:

cov menyuam 2 - 3 xyoos - tso cai kom haus txog 13 grams, tsis pub tshaj 25,
cov menyuam 4 - 8 xyoo - 18 gram, tab sis tsis ntau tshaj 35,
menyuam yaus 9 txog 14 xyoos - 22 gram, thiab qhov ntau tshaj ib hnub yog 50.

Cov menyuam yaus hnub nyoog tshaj 14 xyoos muaj cai txwv tsis pub ntau tshaj 55 grams tauj ib hnub. Nws raug nquahu kom txo cov nyiaj no yog tias ua tau.

Yuav hloov li cas?

Nws raug nquahu kom tsis txhob tso tseg tsis tsuas qab qab zib, tab sis kuj hloov pauv nws. Tsis yog tsis ntev dhau los nws tau paub txog cov kev phom sij ntawm tom qab.

Cov neeg uas ua tib zoo saib xyuas lawv tus kheej cov zaub mov noj yuav tsum nyiam cov qab zib uas muaj nyob hauv cov txiv hmab txiv ntoo, berries, zib ntab, phoov thiab khoom noj siv mis.

Sucrose yog cov dej-soluble carbohydrate uas tawg rau hauv lub cev mus rau hauv cov piam thaj thiab fructose - txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo muaj suab thaj hauv qhov sib luag. Raws li koj paub, cov tshuaj lom neeg muaj pes tsawg leeg ntawm cov khoom qab zib hauv qab yog txawv hauv qhov txawv ntawm cov ua dag.

Ntxiv rau cov txiv hmab txiv ntoo uas paub zoo thiab muaj suab thaj muaj nyob hauv cov khoom ntuj tsim, lawv kuj tseem muaj cov vitamins, minerals, antioxidants thiab phytohormones. Tsis tas li, cov tshuaj muaj qes glycemic.

Zib ntab yog ib qho zoo tshaj plaws ntawm cov piam thaj hloov.

Ntawm qhov nrov tshaj plaws ntuj tso kua qab zib: zib ntab, Jerusalem artichoke phoov, stevia, agave phoov, thiab maple phoov. Lawv tuaj yeem muab ntxiv rau tshuaj yej, kas fes thiab lwm yam dej haus. Lub luag haujlwm tseem ceeb ntawm qabzib rau lub cev yog los muab nws nrog lub zog tseem ceeb.

Rau tus neeg hnyav 65 kg, lub sijhawm niaj hnub ntawm cov khoom no yog 178 grams. Ntxiv mus, hais txog 118 grams ntawm lub hlwb hlwb noj, thiab txhua tsav txhua yam yog striated cov leeg thiab cov ntshav liab. Lwm cov kev teeb tsa ntawm tib neeg lub cev tau txais kev noj haus los ntawm cov rog, uas nkag mus rau hauv lub cev los ntawm sab nraud.

Yuav ua li cas txo cov piam thaj ntawm koj tus kheej?

Raws li koj paub, hauv peb cov khoom noj txhua hnub, cov piam thaj yuav tsum tsis pub tshaj 45 grams. Cov dej ntim ntau ntxiv tuaj yeem tsim kev puas tsuaj rau txhua yam kabmob thiab cov qauv hauv nruab nrog cev.

Muaj ntau lub tswv yim pom zoo ntawm cov kws tshaj lij uas yuav pab txo qhov feem pua ntawm cov khoom noj carbohydrates los ntawm cov khoom noj:

es tsis muaj suab thaj, nws zoo dua yog siv cov khoom hloov pauv raws li stevia. Cov khoom qab zib ib txwm muaj xws li xylitol, sorbitol, fructose, saccharin, cyclamate thiab aspartame. Tab sis qhov kev nyab xeeb tshaj plaws yog cov khoom siv stevia,
Nws yog qhov zoo dua rau tso tseg cov kua ntsw, xws li ketchup thiab mayonnaise, uas muaj cov suab thaj hauv ntau cov ntawv. Tsis tas li ntawd nyob rau hauv daim ntawv teev cov khoom txwv koj yuav tsum muaj qee qhov khoom ua tiav ib nrab, khoom noj khoom haus hauv kaus poom, hnyuv ntxwm thiab txawm tias yog cov khoom ua kom sav,
Nws yog qhov zoo dua los hloov cov khoom qab zib los ntawm cov khw muag khoom nrog cov khoom lag luam zoo sib xws hauv tsev. Khoom qab zib, ncuav qab zib, khoom qab zib - txhua qhov no tuaj yeem ua nws tus kheej siv cov khoom qab zib ntuj.

Qhov tshwm sim ntawm kev quav ntau dhau ntawm cov khoom qab zib

Qhov mob tshwm sim los ntawm cov piam thaj rau tib neeg lub cev:

thinning ntawm txha hniav laus,
rog dhau
fungal kab mob, nyob rau hauv kev tawm tsam,
plob tsis so tswj thiab kab mob plab
flatulence
mob ntshav qab zib mellitus
kev fab tshuaj tsis haum.

Dab tsi cov zaub mov nkaum qab zib

Qee cov zaub mov muaj pov thawj muaj suab thaj, tab sis nyob hauv ntau cov zaub mov muaj suab thaj cov ntsiab lus yuav tsis pom tseeb. Yog koj xav paub cov zaub mov twg muaj cov suab thaj zais, nyeem daim ntawv qhia.

Cov khoom noj uas muaj suab thaj ntau:

kis las thiab haus dej haus
chocolate mis nyuj haus
pastries xws li khoom qab zib, pies, pastries, donuts, thiab lwm yam.
khaub noom
kas fes nrog qab zib
iced tshuaj yej
plaub ya ri
granola tuav
protein thiab lub zog tuav
ketchup, barbecue sauce thiab lwm yam kua ntses
spaghetti sauce
kua mis nyeem qaub
khov pluas noj hmo
txiv hmab txiv ntoo qhuav
kua txiv hmab txiv ntoo thiab lwm yam dej haus xws li cov dej muaj zog
cawv txiv hmab
cov txiv ntoo hauv koos poom
cov kaus poom taum
cov khoom siv qhob cij thiab bakery
smoothies thiab cocktails
lub zog haus

Yuav ua li cas kom txo cov piam thaj

Txo cov piam thaj hauv qab zib tsis nyuaj li koj xav, tab sis yog tias koj quav, nws yuav xav tau qee qhov kev coj ua thiab kev cog lus, zoo li hloov pauv. Koom Haum Hmoob Koom Siab qhia tawm qee cov lus qhia zoo rau koj yuav ua li cas txo koj cov piam thaj kom tsawg. Siv cov tswv yim no ua ntu zus, thiab kom sai li sai tau koj yuav txo koj cov piam thaj thiab txo qis kev pheej hmoo ntawm kev tsim muaj ntshav qab zib, kab mob plawv, mob ntshav qab zib thiab rog rog.

Tshem cov piam thaj, kua qab zib, zib ntab thiab zib suab thaj ntawm lub txee thiab rooj hauv chav ua noj.
Yog tias koj ntxiv qab zib rau kas fes, tshuaj yej, cereal, pancakes, thiab lwm yam, txo nws siv. Txhawm rau pib, ntxiv tsuas yog ib nrab ntawm cov nyiaj koj feem ntau siv thiab, dhau sijhawm, txuas ntxiv txo nws kev noj. Thiab tsis muaj cov khoom qab zib tsim!
Dej haus es tsis muaj qab haus thiab kua txiv.
Yuav cov txiv hmab txiv ntoo tshiab es tsis txhob nyob hauv cov txiv ntoo hauv cov kaus poom, tshwj xeeb hauv cov kua txiv.
Hloov cov piam thaj rau koj cov tshais thaum sawv ntxov, siv cov txiv tsawb lossis txiv ntoo tshiab.
Thaum ci, txo qab zib los ntawm ib feem peb. Cia li muab rau nws! Koj yuav tsis pom.
Sim siv cov txuj lom xws li qhiav, cinnamon lossis nutmeg, es tsis txhob qab zib.
Sim ntxiv cov txiv hmab txiv ntoo ua qab zib tsis muaj qab zib thaum ua mov.
Xav txog kev siv stevia, tab sis hauv kev sim. Nws yog neeg qab zib heev, yog li koj tsis xav tau nws ntau.

Cov kev ceev faj thiab cov tshwm sim

Raws li sau tseg saum toj no, yog tias koj muaj ntshav qab zib lossis muaj cov tsos mob uas qhia txog ntshav qab zib, yog tias koj muaj teeb meem mob plawv, mob cancer, lossis muaj kab mob, teem sijhawm nrog koj tus kws kho mob tam sim ntawd. Qab zib, los ntawm txoj kev, tuaj yeem ua rau txhua yam tsis zoo. Kev kuaj mob uas yog thiab tom qab ntawd kev noj zaub mov zoo noj zaub mov zoo thiab muaj suab thaj tsawg yuav ua rau koj muaj kev noj qab haus huv zoo.

Ib qho ntxiv, qab zib tuaj yeem ua rau lub siab muaj teeb meem thiab rog dhau. Koj tus kws kho mob thiab kws qhia noj zaub mov zoo tuaj yeem pab koj hloov pauv hauv koj cov zaub mov noj kom tsis muaj qab zib thiab ntxiv cov zaub mov muaj zaub mov zoo.

Cov kev xav zaum kawg txog seb puas muaj piam thaj ntau ntau hauv ib hnub

Qab zib hauv txhua yam - yog li tus neeg yuav khoom ceev faj! Peb tuaj yeem zam dhau qhov kev xaiv uas yog. Feem ntau cov zaub mov tsis tas yuav muaj qab zib kom qab qab. Siv sijhawm los kawm ua noj yog tsis muaj nws.

Ua zaub ua mov ci thiab lwm yam zaub mov nyob hauv tsev tuaj yeem pab koj cov piam thaj kom tsawg. Pom cov zaub mov txawv uas muaj me me lossis tsis muaj qab zib. Txawm hais tias thaum xub thawj nws yuav zoo li tsis yooj yim yog tias koj lo rau nws, tom qab ib ntus koj yuav hnov zoo dua thiab koj yuav dhau los ua tus kws tshaj lij hauv kev soj qab xyuas cov suab thaj hauv cov zaub mov.

Hais txog kev noj qab zib txhua hnub koj yuav tsum haus - Koom Haum Hmoob Koom Siab pom zoo kom cov poj niam feem ntau tau txais tsis ntau tshaj 100 calories tauj ib hnub los ntawm cov piam thaj (rau 6 me nyuam los yog 20 gram) thiab tsis ntau tshaj 150 calories rau ib hnub rau cov txiv neej (li 9 diav los yog 36 grams). Cov piam thaj ntau npaum li cas tuaj yeem noj ib hnub yam tsis muaj kev phom sij rau kev noj qab haus huv - feem ntau, cov piam thaj ntxiv yuav tsum tsawg dua 10 feem pua ntawm koj cov zaub mov noj.