Koj yuav muaj piam thaj ntau npaum li cas ib hnub

Thaum xam xyuas qhov nyiaj noj, nws tsis txaus los txiav txim siab tsuas yog cov qab zib uas koj hliv thaum sawv ntxov nyob rau hauv mis nyuj porridge lossis hauv tshuaj yej. Tsis txhob hnov ​​qab tias feem ntau cov khoom tseem muaj nws. Vim tias kev noj qab zib ntau dhau, cov kab mob tau nce ntau hauv xyoo tas los no.

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 yog, ua ntej, nyob ntawm tus neeg lub hnub nyoog. Tub los ntxhais kuj cuam tshuam: txiv neej yog cia noj me ntsis qab zib.

1. Tsis pub ntau tshaj 25 g suab thaj hauv ib hnub yuav tsum tau nqos cov menyuam yaus hnub nyoog 2-3 xyoos: qhov no yog qhov tso cai ntau tshaj, cov nyiaj tau zoo yog txog 13 g.
2. Cov niam txiv ntawm cov menyuam hnub nyoog 4-8 xyoos yuav tsum ua kom ntseeg tau tias ib hnub ib hnub, cov menyuam yaus noj tsis ntau tshaj 15-18 g suab thaj dawb. Qhov siab tshaj plaws tau tso cai rau noj txhua hnub yog 35 g.
3. Thaum muaj hnub nyoog 9 thiab 13, cov piam thaj yuav nce ntxiv rau 20-23 g. Nws tsis tsim nyog haus ntau tshaj 45 g.
4. Qhov zoo tshaj plaws ntawm cov piam thaj rau cov poj niam yog tus nqi ntawm 25 g.
5. Cov txiv neej raug pom zoo kom noj 23-30 g ib hnub twg. Qhov ntau tshaj ntawm cov piam thaj rau txiv neej tsuas pub txog 60 g.

Kev tsom xam cov khoom sib xyaw ntawm cov khoom siv, nws yuav tsum raug sau tseg tias feem ntau cov tuam ntxhab "ntsej muag" qab zib, hu nws:

• dextrose, sucrose (ib txwm muaj qab zib),
• fructose, qabzib (kua txiv fructose),
• lactose (mis nyuj qab zib),
• zib ntab
• inverted qab zib
• txiv ntoo kua txiv mloog zoo
• maltose phoov,
• maltose
• phoov.

Cov pa roj carbon monoxide no yog qhov ua kom muaj lub zog, tab sis nws tsis sawv cev rau lub cev muaj roj ntsha rau lub cev. Tsis tas li ntawd, cov neeg uas rog dhau sijhawm yuav tsum paub tias 100 g ntawm cov khoom lag luam rov qab muaj 374 kcal.

Thaum hais txog noj ntau npaum li cas koj tuaj yeem noj yam tsis muaj mob, tsis txhob hnov ​​qab xav txog cov ntsiab lus qab zib hauv qab no:

• hauv txhua lub khob ntawm Coca-Cola lossis Pepsi haus nrog qhov muaj peev xwm ntawm 330 g - 9 tsp,
• 135 mg yogurt muaj 6 tsp,
• kub chocolate nyob rau hauv cov mis nyuj - 6 tsp,
• latte nrog mis nyuj 300 ml - 7 tsp,
• kua mis nyeem qaub tsis muaj roj nrog vanilla tsw 150 ml - 5 tsp,
• mis nyuj khov 90 g - 4 tsp,
• Mars chocolate bar 51 g - 8 tsp,
• ib cov kua mis ntawm chocolate - 10 tsp,
• ib lub bar ntawm tsaus chocolate - 5 tsp,
• daim txhuam cev ncuav mog qab zib 100 g - 6 tsp,
• zib ntab 100 g - 15 tsp,
• kvass 500 ml - 5 tsp,
• lollipops 100 g - 17 tsp

Qhov muab xam yog los ntawm qhov tseeb tias txhua rab diav muaj 5 g suab thaj. Tsis txhob hnov ​​qab tias ntau yam zaub mov tseem muaj cov piam thaj. Tshwj xeeb ntau heev nws pom hauv cov txiv hmab txiv ntoo. Thaum xam xyuas cov khoom noj txhua hnub, tsis txhob hnov ​​qab txog nws.

Teeb txwv

Tau pom tias tus neeg nruab nrab yuav tsum tau haus ntau npaum li cas, ntau tus nkag siab tias lawv yuav tsum txwv lawv tus kheej. Tab sis qhov teeb meem yog hais tias cawv ntawm cov dej qab zib thiab lwm yam khoom muaj suab thaj muaj ntsis zoo ib yam li cov dej cawv thiab tshuaj muaj yees ua rau lub cev. Vim li ntawd, neeg feem ntau tsis tuaj yeem txwv qhov kev noj mov qab zib.

Coob leej hais tias tsuas yog txoj hauv kev yuav tshem tau qhov kev quav yeeb tshuaj mus rau kom tshem tawm cov suab thaj kom tag. Koj yuav tsum nkag siab tias ua qhov no yog qhov ua rau lub cev nyuaj. Lub cev yog siv los txais lub zog yam tsis muaj kev sib txuas. Tom qab tag nrho, qhov yooj yim tshaj plaws kom tau nws los ntawm carbohydrates.

Yog li, tom qab 1-2 hnub, cov neeg uas tsis kam rov qab qab zib pib ua rau “tawg”. Kev nqos rau cov khoom qab zib rau ntau yam yog insurmountable. Muaj tus mob nkees, mob taub hau, ua rau kev noj qab haus huv txaus ntshai.

Tab sis ua haujlwm dhau sijhawm, qhov xwm txheej ib txwm hloov. Lub cev kawm paub tso lub zog sib txawv yog tias cov koob tshuaj uas ib txwm muaj cov carbohydrates yooj yim tsis nkag rau hauv lub cev. Nyob rau tib lub sijhawm, cov xwm txheej ntawm cov neeg txiav txim siab txo qis txog qib cov piam thaj hauv kev noj qab haus huv yog kev txhim kho pom tau. Cov nyiaj seem zoo yog qhov poob phaus.

Khoom noj khoom haus hloov

Qee cov neeg txiav txim siab txiav txim siab hloov pauv kev ua neej. Qhov no tso cai rau koj txhim kho txoj kev noj qab haus huv, ua kom muaj kev noj qab haus huv dua qub. Qee qhov yuav tsum tau saib xyuas lawv cov zaub mov noj vim muaj mob. Yog tias tsis yog txhua tus neeg tuaj yeem txiav txim siab txiav tawm cov qab zib kom tag, ces nws yog qhov yooj yim txo nws cov nyiaj hauv cov zaub mov noj.

Nws yuav nyuaj heev rau koj ntau tshaj qhov yuav tau noj qab zib txhua hnub (teev rau ib grams) yog koj:

• muab cov dej qab zib rau haus,
• tsum tsis haus kua txiv hauv lub khw,
• txo cov kev noj cov khoom qab zib hauv daim ntawv ntawm cov ncuav qab zib, khoom qab zib, chocolate,
• sim ua kom tsis txhob muaj ntau npaum li cas ntawm kev ci (suav nrog ncuav ci hauv tsev): ncuav mog qab zib, ncuav ncuav, khob cij thiab lwm yam khoom qab zib,
• koj yuav tsis noj jam, txiv ntoo kaus poom hauv phoov,
• muab cov “khoom noj” cov zaub mov uas tsis muaj rog: lawv feem ntau ntxiv piam thaj rau lawv.

Nco ntsoov tias cov txiv hmab txiv ntoo qhuav zoo muaj ntau ntawm cov piam thaj. Yog li ntawd, lawv yuav tsum tsis txhob noj nrog kev tswjhwm. Yog tias tsim nyog, nug koj tus kws qhia noj haus ntau npaum li cas koj tuaj yeem noj tau yam tsis muaj kev phom sij rau koj kev noj qab haus huv. Qhov ntau npaum li cas ntawm cov piam thaj yuav nyob hauv qhuav txiv tsawb, qhuav apricots, raisins, hnub tim. Piv txwv, hauv 100 g:

• qhuav tsawb 80 g suab thaj
• nyob rau hauv qhuav apricots - 72.2,
• hauv cov hnub - 74,
• hauv raisins - 71.2.

Cov neeg uas txiav txim siab rau kev txiav txim siab txo qis cov suab thaj nkag mus rau hauv lub cev tau qhia kom them sai sai rau cov zaub mov txawv uas hloov cov khoom lag luam no lawv siv vanilla, almonds, cinnamon, qhiav, txiv qaub.

Qhov tshwm sim ntawm kev quav yeeb tshuaj qab zib ntau dua

Kev noj cov piam thaj uas tso cai uas xav tau noj ib hnub yog txiav txim siab vim lub laj thawj. Tom qab tag nrho, kev mob siab rau cov khoom no dhau los ua qhov laj thawj:

• kev loj hlob ntawm cov rog,
• atherosclerotic kev hloov pauv ntawm cov hlab ntsha,
• cov tsos ntawm cov teeb meem hauv cov kab ke endocrine,
• daim siab mob
• Mob ntshav qab zib Hom 2
• cov tsos ntawm tawg,
• kev tshwm sim ntawm teeb meem plawv.

Tab sis qhov no tsis yog tag nrho cov teeb meem tau ntsib los ntawm cov neeg uas tso cai rau lawv tus kheej noj cov piam thaj ntau dhau. Nws yog qhov muaj yees thiab ua rau muaj qhov pom ntawm qhov tsis paub tseeb ntawm kev tshaib plab. Qhov no txhais tau tias cov neeg uas haus ntau yam khoom qab zib muaj kev tshaib plab vim yog cov kev cai neural. Raws li cov txiaj ntsig, lawv pib yoog, thiab lawv pib rog.

Tsis yog txhua leej txhua tus paub, tab sis cov khoom noj ua kom muaj roj carbohydrates txhawb cov txheej txheem kev laus. Cov tawv nqaij pib ntsws thaum ntxov vim qhov tseeb tias qab zib pib ua rau hauv daim tawv nqaij ntau, txo lawv qhov kev ywj pheej. Ntxiv rau qhov ntawd, nws nyiam thiab khaws cia dawb radicals uas rhuav tshem lub cev los ntawm sab hauv.

Qhov no tuaj yeem zam tau yog tias koj nco qab kev noj haus txhua hnub.

Thaum nws dhau los, qhov tsis txaus ntawm cov vitamins B tau pom nyob rau hauv lub cev. Qhov no ua rau muaj kev nce siab hauv qhov tsis txaus ntshai, qhov tshwm sim zoo nkaus li qaug zog, qhov muag tsis pom kev, kev txhim kho ntawm ntshav liab, thiab lub plab zom mov.

Kev noj qab zib ntau dhau heev lawm ua rau muaj qhov hloov pauv ntawm qhov sib piv ntawm calcium thiab phosphorus hauv cov ntshav. Cov tshuaj calcium, uas nrog cov zaub mov tuaj, yuav tsum tsis txhob yaim. Qhov no tsis yog qhov phem tshaj plaws, vim hais tias suab thaj ob peb zaug txo lub cev tiv thaiv.

Kev siv tus nqi

Cov kws tshaj lij tsis tuaj yeem hais meej tias qhov kev noj qab zib txhua hnub yog li cas. Los txiav txim siab kwv yees kwv yees, kev tshawb fawb ntsuas tau ua. Raws li qhov tshwm sim, nws tau muab tawm tias cov suab thaj kom tsawg kawg nkaus noj yog li 28 kg ib xyoos rau ib tus neeg. Thiab qhov no tsis suav nrog cov dej haus hauv cov kua txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo. Yog tias koj faib cov nyiaj no los ntawm 365 hnub, nws hloov tawm tias ib tug neeg noj 76.9 g suab thaj hauv ib hnub (19 diav, lossis 306 kcal). Thaum xub thawj, nws tau txiav txim siab los txiav txim siab cov nuj nqis no raws li kev coj ua txhua hnub.

Txawm li cas los xij, los ntawm kev txheeb xyuas ntxiv, cov kws tshawb fawb tau los xaus tias qhov kev noj qab haus huv txhua hnub ntawm cov piam thaj tseem nyob ntawm qhov zoo ntawm cov khoom, lub hnub nyoog thiab cov tub lossis ntxhais.

• ib tug me nyuam ntawm 2-3 xyoos muaj peev xwm noj tsis ntau tshaj 13 g (ntau kawg 25 g) ntawm granulated qab zib,
• rau cov menyuam yaus ntawm 4 txog 8 xyoo, qhov kev pom zoo koob tshuaj yog 15-18 g (siab tshaj 30 g),
• rau cov menyuam yaus ntawm 9 txog 13 xyoos, cov piam thaj yuav nce ntxiv rau 20-23 g, tab sis tsis ntau dua 45 g,
• rau cov poj niam, qhov kev cai yog 25 g (siab tshaj 50 g),
• rau cov txiv neej - txog 30 g, tab sis tsis ntau tshaj 60 g ib hnub.

Cov ntsuas no suav tias yog qhov zoo dua rau cov neeg uas lub cev hnyav. Thaum muaj qhov hnyav dua thiab rog dhau, cov kws kho mob pom zoo kom tso tseg tag nrho kev siv cov khoom noj qab zib thiab qab zib hauv nws daim ntawv dawb huv.

Hom suab thaj thiab nws cov ntsiab lus hauv cov khoom lag luam sib txawv

Txawm hais tias cov neeg tshaj tawm ntawm kev ua neej zoo tsis tuaj yeem tshem tawm cov carbohydrates los ntawm lawv cov pluas noj. Lawv yog ib feem ntawm cov txiv hmab txiv ntoo, thiab, qee cov zaub. Thiab peb tuaj yeem hais dab tsi txog cov nplej zom thiab lwm yam khoom qab zib tshaj? Cov neeg tsim khoom tau kawm kom npog ntsej muag dawb tuag hauv qab lwm cov npe. Fructose, qabzib, dextrose, sucrose, lactose, zib ntab, maltose, kua qab zib, zib suab thaj yog txhua hom qab zib.

Qab zib tuaj yeem muab faib ua ntau pawg: pub khoom noj, xim, tsos thiab qauv. Cov neeg nyiam tshaj plaws yog granulated qab zib thiab nws cov subspecies - pob. Ob qho tib si ob hom yog tsim los ntawm beets thiab nquag siv nyob rau hauv chav confectionery thiab kev ua noj spheres. Cov piam thaj xim daj tuaj tom ntej. Nws yog rho tawm los ntawm kab tsib. Nws yog siv rau cov kua ntses thiab kua nplaum.

Ntawm qee hom, inverted tuaj yeem sib txawv. Nws yog kua hauv qhov sib xws thiab muaj qhov sib luag ntawm cov fructose thiab qabzib. Nws qab qab zib ntau dua li qab zib. Nws yog siv rau kev tsim cov dej cawv lossis cov zib ntab.

Lwm kab txawv ntau yam yog maple qab zib. Cov kua dej yog sau thaum lub sijhawm txav ntawm cov kua hauv cov kua liab lossis xim av dub. Muaj 2 hom Maple qab zib: Canadian thiab Asmeskas. Vim yog qhov nyuaj ntawm kev sib sau xws li kev noj haus tsis pheej yig, yog li ntawd, nws tsis tau siv dav hauv kev ua noj.

Ntxiv rau qhov saum toj no, muaj lwm yam qab zib: xibtes, pias, khob noom, thiab lwm yam Txawm li cas los xij, txawm tias koj xaiv ntau hom, lawv txhua tus muaj qhov zoo ib yam: lawv muaj cov ntsiab lus siab ntau. 100 g ntawm cov khoom muaj los ntawm 306 txog 374 kcal. Qhov no tsim nyog nco ntsoov ua ntej koj noj cov khoom noj no lossis cov zaub mov no.

Nov yog cov npe cov zaub mov nrov thiab lawv cov ntsiab lus qab zib.

Txoj Cai thiab Kev Pab

Cov lus sib cav txog kev phom sij ntawm cov piam thaj:

• Kev cuam tshuam cov lipid metabolism. Raws li qhov tshwm sim, phaus ntxiv tau nce, mob atherosclerosis.
• Qab los noj mov nce zuj zus. Muaj tus neeg tsis tuaj yeem xav noj lwm yam.
• Cov ntshav qab zib cov ntshav yuav nce siab, uas tuaj yeem ua rau ntshav qab zib.
• Cov tshuaj calcium yog ntxuav ntawm cov pob txha.
• Kev tiv thaiv kab mob tsawg zuj zus thiab kev noj qab haus huv zuj zus, teeb meem ntawm cov hniav tshwm sim, ntau yam kab mob.
• Cov kev ntxhov siab ntxhov siab thiab ntev heev. Hauv cov xwm txheej no, qab zib tuaj yeem piv rau dej cawv. Ua ntej los ntawm kev so, tom qab ntawd ib tug neeg poob rau kev poob siab ntau dua.
• Poob lub cev thiab lub cev tawv nqaij elasticity, wrinkles tshwm, ua ntej laus teeb tsa hauv.

Txawm li cas los xij, tsis yog txhua hom qab zib yuav muaj kev phom sij. Cov muaj pes tsawg leeg ntawm cov khoom lag luam uas tsis tau tso cai suav nrog cov vitamins thiab minerals (qee zaum hauv ntau). Kev noj ປານ ກາງ tsis yog tsis tsuas yog tsim kev puas tsuaj, tab sis kuj muaj qee cov txiaj ntsig. Piv txwv li, nws tso cai rau koj kom rov zoo sai sai tom qab muaj kev ntxhov siab ntawm lub cev thiab lub hlwb lossis tso ntshav los ua ntshav. Yog li ntawd, yog tias ua tau, siv cov xim av reed ntau yam hauv lub neej txhua hnub.

Yuav ua li cas txiav kev haus koj tus kheej

Tam sim no koj paub ntau npaum li cas cov piam thaj koj tuaj yeem noj ib hnub yam tsis muaj kev ua mob rau lub cev, nws tsim nyog txiav txim siab yuav ua li cas txo nws txoj kev noj. Sim ua raws li qee txoj cai.

Tsis kam haus suab thaj thiab dej qab zib los ntawm kev tsim khoom. Lawv muaj cov ntsiab lus qab zib heev. Haus cov dej ntshiab lossis dej ntxhia.

Txo koj cov dej qab zib, khoom qab zib, thiab khoom qab zib. Yog tias nws tsis yooj yim los muab cov kev kho mob tam sim ntawd, txo qis kom tsawg. Hloov cov txiv hmab txiv ntoo thiab stews khaws cai hauv syrup nrog cov khoom tshiab.

Tsis txhob noj cov zaub mov muaj roj lossis zaub mov noj qis. Ua kom nws qab qab, cov tuam ntxhab ntxiv suab thaj rau nws. Tsis txhob siv roj txiv ntoo qhuav. Lawv tseem tsau nrog suab thaj.

Sim tsis txhob haus tshuaj yej thiab kas fes. Yog tias koj tsis tuaj yeem ua yam tsis muaj qhov ntxiv, siv Stevia extract.

Rau ci, saib rau cov zaub mov txawv nrog cov suab thaj tsawg kawg. Them nyiaj rau cov tais diav nrog cinnamon, almonds, vanilla, qhiav thiab txiv qaub.

Pov tseg cov zaub mov ib hlis tiav lawm. Yog tias qhov no ua tsis tau, ua tib zoo kawm txog kev ntim khoom ua ntej yuav khoom. Nco ntsoov tias cov piam thaj tuaj yeem qhia los ntawm ib qho ntawm cov npe hauv qab no: kua qab zib, qabzib, sucrose, thiab lwm yam.

Tsis txhob yuav cov khoom lag luam uas muaj ob lossis ntau hom suab thaj los yog yam twg muaj piam thaj ua ntej. Txaus siab rau cov khoom ntim muaj zib ntab, agave lossis txiv maj phaub qab zib.

Qhov metabolism ntawm txhua tus neeg yog txawv. Yog li, ib qho yuav tsum tsis txhob ua raws li cov lus pom hais txog cov piam thaj ntau npaum li cas ib hnub. Mloog koj lub cev. Dab tsi tshwm sim rau ib tus neeg, tuaj yeem ua rau kev rog rog thiab teeb meem kev noj qab haus huv hauv lwm tus. Yog tias koj xav kom noj qab nyob zoo, nws zoo dua los tso cov zaub mov tsis zoo pov tseg. Thiab los ntawm qab zib thiab.

Txhua Hnub Qab Zib

Qab zib kev hlub rau cov neeg laus thiab menyuam yaus. Yog tsis muaj suab thaj nws tsis tuaj yeem xav txog lub neej niaj hnub. Nws yog siv rau hauv kev ua noj ua haus, hauv kev lag luam.

Kev noj qab zib noj qab zib pib nce hauv lub xyoo pua nrab 20th. Yog thaum ntawd cov kws kho mob tau saib xyuas cov neeg uas muaj kev rog dhau ntawm kev rog, mob ntshav qab zib hom 2, thiab kab mob plawv. Txhawm rau txhim kho qhov xwm txheej thiab txhim kho tib neeg kev noj qab haus huv, nws raug nquahu kom haus cov piam thaj tsawg. Tom qab ntawd, Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv tau txiav txim seb tus nqi qab zib ib hnub rau cov neeg txawv hnub nyoog.

Qhov teeb meem ntawm kev noj qab zib ntau dhau tsis dag nyob rau hauv ntau npaum li cas rab diav peb muab tso rau hauv tshuaj yej lossis kas fes. Peb kuj tau txais "ntxiv qab zib" los ntawm cov khoom tiav uas peb yuav hauv lub khw.

Cov kua ntses, ketchups, mayonnaises muaj suab thaj. Confectionery, chocolate, dej qab zib - ntau heev dua li ntawd. Qhov qab zib ntxiv no yuav tsum tau txiav txim siab thaum xam seb qab zib ntau npaum li cas hauv ib hnub koj tuaj yeem noj.

Qab zib hauv cov zaub mov

Qab zib yog li dav siv nyob rau hauv kev npaj ntawm cov khoom uas peb tsis xav tias peb ntau npaum li cas peb noj nws ib hnub. Lwm zaus koj yuav cov khoom lag luam uas koj paub, them sai sai rau qhov muaj pes tsawg leeg ntawm cov ntawv lo. Qab zib muaj nyob txhua qhov chaw, los ntawm khob cij mus rau sausage. Tus lej ntawm daim ntawv lo qhia tias tag nrho cov suab thaj - cov piam thaj, fructose, maltose, thiab lwm yam. Nws hloov tawm tias ntxiv rau qab zib hauv cov tshuaj yej thiab kas fes, peb kuj siv "ntxiv qab zib" ua ib feem ntawm cov khoom noj tau yuav.

Cov piam thaj hauv nruab nrab cov ntsiab lus ib 100g ntawm cov khoom lag luam:

• mov ci - 4 g
• mis nyuj - 20-45 g,
• ncuav qab zib - 25-45 g,
• npaj cov hnyuv ntxwm, hnyuv ntxwm thiab lwm cov nqaij - 4 g lossis ntau dua,
• mis nyuj chocolate - 40 g,
• nplej zom - 3.7 g
• kua mis nyeem qaub - 5-15 g.

Qab zib muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub. Piv txwv li, ib qho kua txiv muaj 10 g suab thaj. Tsis tas li ntawd, tag nrho cov txiv ntoo muaj cov vitamins, fiber, thiab cov zaub mov. Qab zib nyob rau hauv no nyob tus yeees yog ntau preferable rau ua kom zoo zoo. Nws yog coj mus rau hauv tus account thaum soj ntsuam kev noj qab zib txhua hnub rau ib tus neeg ib hnub.

Ntxiv rau lub npe li ib txwm, qab zib yog pom cov khoom xyaw hauv qab no:

• piam thaj
• sucrose
• maltose
• pob kws phoov
• zib ntab
• hydrolyzed hmoov txhuv nplej siab,
• fructose.

Cov kua txiv hmab txiv ntoo thiab zib ntab kuj tau txiav txim siab ntxiv cov piam thaj, vim lawv tau muab tso rau hauv cov khoom noj kom txhim kho qhov qab.

Ntawm qhov ua piv txwv ntawm cov khoom lag luam yooj yooj yim nws tuaj yeem pom tias cov suab thaj hauv cov lej hauv ib hnub yog dhau los ntawm tus neeg nruab nrab. Qhov no tsis txiav txim siab noj mov, uas yog suav tias yog khoom qab zib. Piv txwv, khoom qab zib, khoom qab zib, dej qab zib.

Vim li cas koj tsis tuaj yeem noj qab zib ntau

Cov kws kho mob tau ua pov thawj ntev ntev tias cov piam thaj tsis tuaj yeem tso nrog, nws yuav cuam tshuam rau kev noj qab haus huv. Ib qho kev tsis lees ua lub suab tsis txaus ntseeg, txij li muaj suab thaj nyob hauv nws daim ntawv uas ntuj tau pom hauv cov txiv hmab txiv ntoo, zaub, txiv ntseej, mis, thiab lwm yam. Lub cev xav tau nws, tab sis tsuas yog me me xwb. Raws li cov lus pom zoo ntawm WHO, nws cov nyiaj yuav tsum tsis pub ntau tshaj 10% ntawm tag nrho cov calories uas nkag mus rau hauv lub cev. Txhawm rau kom nkag siab yog vim li cas kev ua suab thaj txhua hnub yog qhov tseem ceeb rau ib tus neeg hauv ib hnub, koj yuav tsum nkag siab qhov nws raug mob yog li cas.

Qab zib yog cov carbohydrate yooj yim uas tsis muaj cov zaub mov tseem ceeb. Nws yog qhov tseem ceeb ntawm lub zog ntawm lub teeb pom kev zoo, tab sis muaj cov ntsiab lus calorie siab. Cov no yog "nplawm calories" uas tsis muaj protein, rog, vitamins lossis minerals.

Ib zaug hauv lub cev, qab zib zom rau hauv cov piam thaj thiab fructose. Nrog piam thaj, txhua yam yog yooj yim - cov hlwb xav tau nws. Tsis zoo li nws, fructose tsis tas, yog li nws hloov dua siab hauv lub siab mus rau glycogen, uas tau muab cia rau ntawd kom txog thaum lub cev xav tau nws. Hauv kev siv me me, fructose tsis phom sij. Kev qog ntau ua rau qhov tseeb tias lub siab ua haujlwm ntau dhau nrog glycogen thiab hloov pauv fructose mus ua rog.

Cov roj ua rau lub siab muaj cov "cholesterol" phem. Ib feem ntawm cov rog yog tawm, tab sis qhov seem maj ua rau lub siab rog.

Cov cwj pwm ntawm txhua tus neeg cuam tshuam rau txhua hnub cov piam thaj. Lub cev kev noj qab haus huv, kev siv dag zog lub cev ua haujlwm assimilates cov khoom no zoo dua li cov neeg sedentary uas tsis soj ntsuam kev noj zaub mov.

Qhov Teeb Meem Ntawm Kev Ua Haujlwm Hla Dhau

Peb txhua tus paub txog kev phom sij ntawm cov piam thaj txij li thaum yau, feem ntau hais txog qhov tsis zoo ntawm cov hniav. Ntxiv mus, kev noj ntau dhau heev maj mam ua kom lub cev puas tsuaj.

Cov kev tshawb fawb txog kev kho mob tau qhia tias kev siv tshuaj qab zib ua rau muaj kev cuam tshuam cov tshuaj insulin. Ib qho mob uas cov cell tsis teb rau cov tshuaj insulin thiab tsis muaj cov piam thaj hauv cov ntshav. Qhov no ua rau cov ntshav qab zib hom 2.

Qab zib ua rau cov rog hauv menyuam yaus thiab tus neeg laus. Nws txo qhov kev xav ntawm tas nrho, yog li cov zaub mov noj tau tawm hauv kev tswjhwm.

Tau ntev, cov rog tau liam ua cov kab mob plawv. Cov kev tshawb fawb tsis ntev los no qhia tau hais tias qab zib yog qhov ua. Dhau ntawm cov cai ua suab thaj txhua hnub rau ib tus neeg ua rau cov khoom noj hauv lub cev hloov pauv. Txhawb triglycerides, "roj" phem, ntshav qab zib cov ntshav ua rau lub plawv.

Kev nkag siab txog ntau npaum li cas cov piam thaj koj tuaj yeem haus ib hnub yuav pab koj nyob zoo.

Kev hloov kho khoom noj khoom haus

Kev noj zaub mov tseem ceeb tshwm sim hauv tsev. Hloov cov piam thaj kom ze rau kev pub noj niaj hnub rau ib tus neeg yuav tsum pib nrog zaub mov noj hauv tsev.

Cov khoom tseem ceeb uas xav tau rau kev ua noj - nqaij, hmoov, qe, nplej zom, khoom noj siv mis, thiab lwm yam, tsis tas muaj cov suab thaj ntxiv. Thaum ua noj, nws yog qhov yooj yim los tswj cov nyiaj ntawm cov txuj lom, ntsev, qab zib. Nyob rau tib lub sijhawm, koj yuav tsum zam kom tsis txhob npaj-xyaw cov txuj lom nrog cov suab thaj hauv cov lus.

Haus cov txiv ntoo ntshiab ntau dua li haus kua txiv. Yog tias cov kua txiv tsis tuaj yeem siv nrog, tom qab ntawd tov nrog dej, tshwj xeeb yog rau menyuam yaus.

Nco ntsoov tias cov cai ntawm cov piam thaj ib hnub rau cov poj niam tsawg dua rau tus txiv neej, raws li, nws yog qhov tsim nyog los kho kev noj zaub mov noj.

Ua tib zoo saib cov ntawv lo khoom. Xaiv cov khoom lag luam nrog cov piam thaj hauv qab:

• ntau tshaj 22.5 g ntawm tag nrho cov piam thaj ib 100 g yog siab,
• 5 g tag nrho cov piam thaj ib 100 g yog suav tias yog qis.

Ua cov ntawv qhia zaub mov rau menyuam yaus, xam nrog ntau npaum li cas cov piam thaj hauv ib hnub thaum lawv hnub nyoog.

Hloov cov piam thaj dawb nrog xim av. Txawm hais tias nws tseem nyuaj rau hu nws ua khoom noj khoom noj khoom haus, nws muaj cov vitamins thiab cov zaub mov.

Lub tswv yim ntawm kev noj zaub mov zoo yog nyob ntawm kev noj haus fiber, zaub tshiab, txiv hmab txiv ntoo thiab lwm yam. Tab sis nws hais tsawg me txog cov piam thaj ntau koj tuaj yeem noj ib hnub. Cov neeg feem ntau tsis nkag mus rau cov ntsiab lus hais txog khoom noj khoom haus, txwv rau yuav khoom yoghurts, granola, cereal tuav. Lawv muaj cov piam thaj ntxiv. Nws yog qhov zoo dua rau kev ua tshais nrog zaub yooj yim, ntxiv cov txiv hmab txiv ntoo tshiab.

Yog tias pheej rub rau cov khoom qab zib

Qab zib tsis yog nyob rau hauv vain hu ua cov tshuaj dawb. Kev haus dej cawv yuav nce qib ntawm serotonin, uas yog qhov kev lom zem. Tib lub sijhawm, kev quav yeeb tshuaj tshwm sim, uas ua rau koj mus cuag cov khoom qab zib nrog lub siab lub ntsws hloov pauv, kev nyuaj siab. Ib tus neeg tuaj yeem hloov mus rau qhov ntau ntawm cov piam thaj ntau npaum li qhov luv luv nws yuav hnov ​​li tsis muaj zog, tsis muaj zog thiab tsis muaj zog. Txhawm rau kom tsis txhob poob rau qhov kev cuam tshuam zoo li no, koj yuav tsum paub txog cov piam thaj koj tuaj yeem noj ib hnub twg.

Kev txiav tawm suab thaj yuav tsum maj mam, ua raws li cov cai hauv qab no:

• nkag siab hais tias yam khoom twg yog qhov twg ntawm cov piam thaj thiab maj mam txo nws cov kev noj,
• tsis muaj cov vitamins nyob hauv lub cev ua rau koj xav noj khoom qab zib, yog li koj yuav tsum noj cov vitamins ntau, tshwj xeeb tshaj yog nrog magnesium, iodine, vit. B, C, D,
• haus dej kom txaus huv lub cev,
• siv cov tshuaj txhuam hniav menthol ua ntej khoom qab zib, nws yuav hloov pauv lawv qhov qab,
• hloov cov khoom qab zib nrog chocolate dub, cov txiv hmab txiv ntoo qhuav, cov txiv ntoo tshiab,
• maj mam txo cov piam thaj hauv cov tshuaj yej, kas fes.

Rau kev mob siab thiab ua piv txwv zoo, koj tuaj yeem rov ua qhov kev sim, uas tau ua hauv chaw kho mob rau kev kho tus mob rog. Cov neeg mob yuav tsum suav cov suab thaj hauv nruab nrab ua ntej noj ncuav. Tom qab ntawd ncuav nws rau ntawm ib lub phaj kom pom thiab nkag siab nws ntau npaum li cas. Qhov qauv ntawm kev ua kom pom tseeb no tau ua tiav zoo heev. Cov neeg tsis tau nkag siab ua ntej muaj suab thaj ntau ntau hauv cov khoom qab zib. Thiab nws tau pab kom lawv tsis kam lees rau lwm zaus.

Kev ua tiav ntawm cov piam thaj tsis muaj peev xwm; txhua kis, nws nkag mus rau hauv lub cev nrog ntau yam khoom. Nws yog ib qho tseem ceeb uas txoj cai lij choj tsis tswj hwm lub sijhawm ntawd, thiab qhov no tso cai rau cov tuam ntxhab siv cov khoom tsis muaj txiaj ntsig yuav luag txhua qhov chaw. Nkag siab qhov ntsuas seb cov piam thaj ib hnub ua li cas rau ib tug neeg yuav tsum tso tseg kev tsim txom. Qhov no muaj tseeb tshwj xeeb rau menyuam yaus, tus neeg laus.

Qhov tseeb nthuav txog qab zib

Cov kws tshawb fawb hauv ntiaj teb niaj hnub kawm txog cov txiaj ntsig ntawm kev yoo mov sai rau lub cev thiab txiav txim siab txog kev nyab xeeb txhua hnub cov piam thaj rau cov neeg sib txawv. Raws li kev xav ntawm cov kws kho mob ntev ntev, tus poj niam muaj peev xwm noj tau txog 50 grams qab zib, thiab txiv neej - txog 70 grams. Cov kev tshawb fawb ntxiv tsis ntev los no qhia tias cov lej no dhau heev. Cov ntaub ntawv tshiab qhia tias ib hnub txwv 30 grams. Tus nqi no yuav raug muab tshem tawm hauv 5 diav. Nws hloov tawm hais tias txoj kev ua no kom tsis txhob muaj suab thaj tuaj yeem txhim kho kev ua haujlwm ntawm lub siab, tiv thaiv kev loj hlob ntawm ntshav qab zib thiab pab tswj cov hniav zoo. Peb xav kom koj nco qab tias thaum coj mus rau hauv kev noj cov zaub mov yooj yim, koj yuav tsum tau them sai sai tsis yog rau cov qab zib ntshiab, tab sis kuj rau qhov no tivthaiv hauv cov dej qab zib, qab zib, txiv hmab txiv ntoo thiab lwm yam khoom.

Cov Lus Qhia Pab Tau Siv Txo Tau Los Ntawm Kev Siv Qab Zib

Txhawm rau kom poob ceeb thawj thiab tiv thaiv koj tus kheej los ntawm cov carbohydrates ntau nyob rau hauv cov zaub mov, noj mus rau hauv tus account lub ntsiab lus hauv qab no:

• dej qab zib npaj rau yuav tuaj yeem hloov nrog dej nrog txiv qaub kua txiv,
• nws yuav yooj yim rau cov hniav qab zib nyob rau yog tias, hloov ntawm cov suab thaj granulated, nws noj ntuj zib zib ua kom muaj nuj nqis,
• thaum yuav khoom noj hauv khw muag khoom nws yog qhov tseem ceeb heev los kawm txog qhov kev piav qhia ntawm daim ntawv lo (thaum qab zib ze ze rau cov npe ntawm cov khoom siv, nws txhais tau tias nws muaj nyob hauv qhov muaj nqis hauv cov khoom),
• zib suab thaj, sucrose, qabzib, phoov, dextrose thiab maltose - cov lus no tseem zais qab zib.
• cov khoom noj uas muaj ntau dua ib hom qab zib tsis zoo
• for the sake of ib daim duab zoo nkauj, koj yuav tsum tau ua kom tshem tag cov khoom qab zib thiab lwm yam khoom qab zib tsis qab los ntawm koj cov ntawv qhia zaub mov.

Kev pham piam thaj

Cov neeg uas rog dhau lossis kuaj tau tias rog rog dhau qhov ntawd yuav tau xav txog kev tsis noj qab zib. Nrog rau kev cuam tshuam zoo li no, nws tsis tshua muaj siab xav kom haus cov khoom qab zib txhua hnub. Nws yog tso cai ua qhov no 1-2 zaug hauv ib lub lim tiam. Rau lub hom phiaj ntawm kev noj qab haus huv, nws yog ib qho tsim nyog yuav tsum tsis suav cov zaub mov uas qab zib ntxiv rau. Rau tus neeg ua tiav, kev noj mov ua ib qho khoom noj kom tiav, ib qho qab zib ntawm cov dej haus thiab cov ncuav qab zib muaj kev txaus ntshai. Qhov kev noj haus no tsis muaj dab tsi ua rau kev noj qab haus huv zoo rau qhov poob phaus. Thaum qhov teeb meem ntawm cov nyhav dhau heev yog qhov maj nrawm, koj yuav tsum ua tiav koj cov ntawv qhia zaub mov kom zoo thiab muab cov khoom noj yooj yim, cov khoom noj muaj txiaj ntsig thiab lub teeb me me, noj cais, noj ntau thiab feem me me thiab ze rau qhov txo hauv feem ntawm cov carbohydrates ceev.

Qab zib nqi

Txhua tus neeg txaus siab xav txog seb puas muaj qab zib ntau npaum li cas tuaj yeem noj ib hnub, tab sis tsis muaj ib qho lus teb rau cov lus nug no. Qee tus neeg tuaj yeem haus cov khoom noj uas xav tau ntawm cov qab zib thiab tsis ua mob rau lawv txoj kev noj qab haus huv, thiab ib tus neeg yog categorically contraindicated xws li cov zaub mov. Cov kws paub txog kab mob plawv ntseeg tias tso cai rau tus txiv neej noj 9 diav lossis 37,5 grams qab zib ib hnub - kwv yees li 150 calories, thiab poj niam - 6 diav lossis 25 grams - 100 calories. Rau cov neeg muaj kev noj qab haus huv nrog lub ntsej muag zoo thiab muaj lub neej zoo, feem ntawm cov khoom no tsis muaj kev phom sij kiag li. Vim los ntawm kev ua si, txhua qhov tshaj calories yuav hlawv. Yog tias peb tab tom tham txog tus neeg uas xav kom poob phaus, ces nws raug nquahu kom tshem tawm cov piam thaj hauv daim ntawv qhia zaub mov, vim tias cov khoom noj ntxiv no rau cov zaub mov thiab dej haus tsis muaj txiaj ntsig kev noj qab haus huv, tab sis tsuas yog cuam tshuam rau cov txiaj ntsig ntawm kev noj haus. Txwv koj cov piam thaj kom koj poob phaus thiab ua rau lub cev noj qab haus huv dua.

Qab Zib: yuav tsum tau noj cov koob tshuaj uas tsim nyog (rau cov poj niam, qhov muaj txiaj ntsig zoo li ntawm 6 diav suab thaj, lawv muaj 100 calories)

Kev txwv kev noj haus

Cov khoom lag luam zoo nkauj thiab cov neeg nyiam hauv qab no poob qis rau kev txwv:

• granulated qab zib
• tej ci
• yuav luag txhua hom khaub noom ntse.

Cov khoom lag luam hauv qab no yuav tsum raug tshem tawm lossis txo:

• Cov hmoov txhuv nplej siab (piv txwv li pob kws, qos yaj ywm, carrots thiab beets),
• cov khoom noj tseem ceeb muaj cov khoom noj ntxiv rau hauv carbohydrate ntxiv (piv txwv li, cov khoom noj khov uas npaj tau lawm),
• cov khoom qab zib (lawv yeej tsis muaj sucrose, tab sis lawv, hmoov tsis, sov qhov nqaj ntawm cov khoom qab zib),
• cov khoom muag muag hauv cov khw muag khoom qhia tias "muaj roj tsawg" thiab "noj zaub mov" (muaj ntau yam txawv txawv hauv cov zaub mov, hmoov txhuv nplej siab thiab qab zib tuaj yeem),,
• dej cawv (tsis haum nrog txoj kev noj qab nyob zoo, cuam tshuam rau txhua yam hauv nruab nrog cev thiab kab ke ntawm lub cev, cuam tshuam nrog kev zoo nkauj ntawm daim duab),
• Cov rog trans (qhov no suav nrog tag nrho ob qho hydrogenated thiab qee cov roj trans trans zoo),
• tag nrho cov txiv hmab txiv ntoo, nrog rau kev zam ntawm cov kua txob thiab cov txiv ntoo ua kua txiv (kev noj cov paj txiv ntoo, txiv apples thiab txiv duaj tau zoo nyob hauv qee qhov ua zaub mov zoo uas muaj cov zaub mov muaj txiaj ntsig).

Kev haus dej haus cawv nrog rau cov zaub mov tsis muaj carbohydrate

Feem ntau, cov neeg uas xav los zaum rau ntawm cov zaub mov muaj cov zaub mov qis yog nyiam ua cov qauv qab zib. Ntau qhov chaw sib tham txog cov txiaj ntsig zoo li cas thiab kev siv zaub mov zoo li cas thiaj raug teeb tsa kom raug, tab sis qee zaum lawv saib xyuas qhov teeb meem ntawm kev haus dej. Muab qhov tseeb hais tias kev noj zaub mov tsis muaj carbohydrate cuam tshuam rau kev noj cov txiv hmab txiv ntoo thiab zaub, thiab lawv paub tias yog qhov tseem ceeb ntawm kev noj qab haus huv plab hnyuv, qhov kev mloog zoo yuav tsum tau them rau kev noj haus kom zoo. Cov dej ntshiab uas tsis muaj cov tshuaj ntxiv tau txhawb nqa qhov kev tawm sai sai ntawm cov zaub mov tsis muaj kev txwv los ntawm lub cev, thiab tseem ua cov haujlwm tseem ceeb rau kev rov ua kom lub cev tsis raws sijhawm ntawm qib cellular. Rau tus neeg poob ceeb thawj, qhov kev xav no tseem ceeb heev.

Nrog rau cov zaub mov tsis muaj carbohydrate, nws pom zoo kom haus dej kom ntau nyob rau txhua hnub, namely los ntawm 1.5 mus rau 2 litres. Nws yuav tsum yog qhov tseeb tsis-carbonated dej ntawm qhov zoo tshaj plaws zoo. Nws yog qhov zoo uas yuav swm koj tus kheej rau cov tshuaj yej ntsuab, qhov zoo tshaj plaws yog txog 5 khob ib hnub. Tsis tas li, unsweetened kas fes muaj txiaj ntsig zoo rau ntau yam, uas yuav tsum tau noj me ntsis los ntawm kev muaj peev xwm ua cov diuretic. Ob qho tib si ntim thiab cov kua txiv ua kua, ua ntu zus thiab cov dej qab zib rau cov dej qab zib - tag nrho cov dej haus no tau raug txwv vim muaj feem pua ​​ntawm cov piam thaj ua rau lub cev poob phaus.

Nws yog tsim nyog teev txog ib qho kev noj tshwj xeeb uas tuaj yeem txhim kho hauv cov neeg uas nyiam cov zaub mov muaj protein ntau thiab tau ua tiav cov txiaj ntsig zoo ntawm cov zaub mov zoo li no, nws yog carbophobia. Cov neeg tau zaum ntawm lub qe-nqaij ntawv qhia zaub mov rau ntau xyoo thiab ntshai ntawm kev noj ntawm ib qho ntawm cov ncuav. Qhov kev xav tau tu siab ntawm txoj kev ua no tuaj yeem yog ntau txoj kev pathologies, xws li kev nyuaj siab, qhov tsis nco qab, ua kom lub cev tsis haum, teeb meem hauv kev ua haujlwm ntawm txoj hnyuv.

Qab zib yog dab tsi?

Qab zib yog cov khoom lag luam uas tau hais txog cov carbohydrates phaus hnyav tsis txaus. Nws tshwm sim - ntuj thiab kev lag luam. Ntuj lub cev tau zoo nqus ntshav, pab ua kom nqus calcium los ntawm cov zaub mov. Kev lag luam kuj tseem nqus tau zoo, tab sis nws tsis zoo thiab tuaj yeem ua kom muaj tshuaj lom. Nws yog soluble heev hauv dej thiab yooj yim nqus los ntawm lub cev. Nws tsis muaj khoom noj khoom haus muaj txiaj ntsig zoo, nrog rau kev zam ntawm cov calories, muaj txog li 400 kcal ib 100g ntawm cov khoom. Ua tsaug rau cov tshuaj lom neeg hauv peb lub cev, cov piam thaj ua rau hauv qabzib, uas yog qhov tsim nyog rau peb lub hlwb.

Txog ntawm tus nqi ntawm cov piam thaj ntawm ib hnub

Pawg Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws Askiv (SACN) xav kom koj ua raws li cov lus qhia qab zib txhua hnub:

Cov lus no muaj cov lej ntawm cov lej. Hauv daim teb uas cov lej qhia pom, feem pua ​​yog qhia nyob ib sab ntawm lawv, lawv txhais tau tias feem pua ​​ntawm cov ntsiab lus tag nrho cov calories ntau ntawm cov khoom yuav tsum qis dua 10% (lees paub) lossis 5% (pom zoo). Nws yog los ntawm lawv uas koj tuaj yeem txiav txim siab ntsuas tus lej qab zib txhua hnub nyob ntawm koj qhov kev noj haus. Piv txwv, rau tus txiv neej, tus nqi nruab nrab ntawm lub zog siv tauj ib hnub yog 2400 kilocalories, 10% ntawm uas yuav yog 240 kcal. Peb tau sau saum toj no tias 100g suab thaj muaj

400 kcal, yog li ntawd, hauv 1 g suab thaj = 4 kcal. Peb faib tawm 240 los ntawm 4, peb tau txais 60 grams, nws yuav yog qhov tso cai qab zib txhua hnub rau tus txiv neej los ntawm kev noj haus ntawm 2400 kcal. Nws yog ib qho tseem ceeb uas yuav tau txiav txim siab tias qhov feem pua ​​no suav nrog tsis tsuas yog cov qab zib uas koj ntxiv rau tshuaj yej / kas fes, tab sis kuj yog ib qho uas pom muaj nyob hauv cov qauv dawb hauv cov zaub mov (piv txwv li, ketchup lossis kua txiv).

Ua Rau Cov Ntshav Ntshav Qab Zib

• Kev tawg ntawm kev xav thiab lub cev kev ntxhov siab.
• Kev noj zaub mov tsis zoo thiab ua haujlwm dhau, vim los ntawm qhov uas los ntawm txoj kev muaj qhov tsis ua tiav hauv cov metabolism.
• Ntau yam kabmob (kis).
• Mob ntshav qab zib mellitus.

Noj zaub mov kom qab qab zib

Sim txwv cov khoom lag luam hauv qab no kom ntau li ntau tau: dawb dawb tev tev nplej, nplej zom los ntawm cov hmoov nplej, grey thiab dawb mov ci, hmoov nplej, qab zib.

Tsis txhob coj mus pov tseg nrog cov khoom lag luam hauv qab no: jam, txiv hmab txiv ntoo qhuav, millet thiab dej qab zib.

Noj ntau: hiav txwv kale thiab tag nrho lwm hom (tshwj tsis yog stew), zaub ntsuab, tshuaj ntsuab tshiab, sim noj zaub tshiab ntxiv.

Hloov cov khoom lag luam: qhob cij dawb rau qhob cij wholemeal, kuj tseem nplej zom nplej zom.

Sim hloov cov piam thaj nrog cov ua tiav.

Nco ntsoov nyeem cov muaj pes tsawg leeg ntawm cov khoom lag luam.

Siv sijhawm mus tawm dag zog txhua hnub.

Ua Rau Cov Ntshav Qab Zib Qis

• Quav dej cawv.
• Tus kheej ntawm lub cev.
• Kev siv piam thaj ntau ntau yav dhau los.
• Cov khoom noj sib txawv.

Qhov qab zib qis tuaj yeem ua rau

• Qias nkees, qaug zog thiab tsaug zog.
• Qhov pom kev thooj thiab lub plawv dhia ceev.
• Kiv taub hau thiab xeev siab.

Khoom noj khoom haus kom ntshav qab zib (yog tias cov metabolism sai

Fractionally (feem ntau) noj (4-6 zaug ib hnub).

Noj cov khoom noj muaj protein ntau (cov khoom noj muaj thiab cov nplej yog qhov zoo).

Tsawg ntsim thiab qaub khoom noj.

Nws hloov tawm tias tag nrho cov suab thaj yuav tsum tsis pub ntau tshaj 5-6 zaug ib hnub twg (tsis muaj qhov swb). Qhov no yog qhov kev pom zoo pom zoo, ua tsaug uas koj yuav tsis ua mob rau koj tus kheej thiab koj daim duab. Yog li, sim haus tshuaj yej nrog tsuas yog 1 teaspoon suab thaj thiab tsis txhob ua rau khoom qab zib.Nco ntsoov tias yuav luag txhua cov khoom muaj suab thaj, thiab yam dab tsi ua rau peb txaus.

Cov Hom Sucrose

Nws yog feem ntau tsis yooj yim los xam ntau npaum li cas sucrose tuaj yeem noj ib hnub, tsis muaj kev ua mob rau lub cev, vim hais tias nws kuj muaj nws tus kheej hom. Nyob rau hauv qhov xwm txheej zoo li no, koj yuav tsum kawm kom nkag siab txog qhov sib txawv ntawm cov piam thaj uas yuav hauv khw muag khoom thiab nws qhov ntuj, uas tuaj yeem muab tau los ntawm zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.

Dawb qab zib (granulated qab zib) yog tsim nyob rau hauv kev mob kev lag luam, thiab nws tsis muaj dab tsi ua rau ntuj sucrose, uas muaj cov dej thiab cov as-ham uas tsim nyog rau lub cev ua haujlwm kom zoo. Ntxiv rau, nws yog qhov yooj yim dua thiab zoo dua tuaj. Vim li no, cov neeg uas xav kom poob ceeb thawj yuav tsum nres ntawm ib qho analogue ntuj.

Kev txiav txim siab ntawm koob tshuaj granulated qab zib txhua hnub

Tau ntau xyoo, ntau lub koom haum tawm tsam nrog cov mis ntawm cov khoom qab zib txhua hnub, uas tus neeg noj qab haus huv tuaj yeem siv rau ib hnub yam tsis muaj kev phom sij rau nws kev noj qab haus huv, thiab txij ntawm no mus:

• Txiv neej - 37,5 gr. (9 diav), uas sib npaug 150 calories,
• Cov poj niam - 25 gr. (6 diav), uas sib npaug 100 calories.

Koj tuaj yeem nkag siab zoo dua cov lej ntawm no siv tus piv txwv ntawm Coke tuaj yeem. Nws muaj 140 calories, thiab hauv tib lub Snickers - 120. Ntxiv mus, yog tias ib tus neeg yog tus neeg ncaws pob lossis coj lub neej nquag, ces lawv yuav tsis ua mob rau nws, vim tias lawv yuav kub sai sai.

Nws tsim nyog teev rau lwm sab ntawm npib, vim tias yog tias tib neeg muaj kev ua haujlwm tsis txaus thiab tsis ua haujlwm, lawv nyiam rog dhau los lossis hom ntshav qab zib 1-2, ces koj yuav tsum tso tseg cov khoom uas muaj cov piam thaj ntshiab. Yog tias koj xav tau qee yam zoo li no, tom qab ntawd koj tuaj yeem siv ib qho ntawm cov khoom no hauv ib hnub, tab sis tsis ntau tshaj 2 zaug hauv ib lim tiam.

Cov neeg uas muaj lub zog ntev ntev yuav tsum tso tawm tag nrho cov khoom lag luam uas muaj nplua nuj ntawm cov khoom cuav, vim tias ib qho khoom qab zib nrog nws yuav muaj qhov tsis zoo ntawm lub cev. Nws yog qhov zoo dua los hloov cov khoom noj ua tiav, khoom qab zib thiab ntau yam khoom noj txom ncauj nrog cov zaub mov zoo thiab ntuj. Hauv qhov no, koj tuaj yeem hnov ​​qab txog qhov ua tsis zoo ntawm cov metabolism thiab txaus siab rau lub neej nyob hauv lub luag nyav thiab noj qab nyob zoo.

Yuav Ua Li Cas Thiaj Tsis Pub Cov Khoom Noj Muaj Khoom Qab Zib Uas Muaj Khoom Qab Zib

Cov kws tshaj lij feem ntau ntseeg tau tias kev haus dej haus thiab cov khoom noj muaj suab thaj ntau, kev muaj yees tsis yog ib qho phem dua li ntawm cov tshuaj. Vim li no, neeg feem coob tswj tsis tau lawv tus kheej thiab mus txuas ntxiv nqus cov khoom noj nrawm, khau ntaub thiab Coke.

Cov kws kho mob tseem nco ntsoov tias kev tsim txom cov khoom no rau lub sijhawm ntev thiab tsis muaj lub siab xav hloov lawv cov zaub mov noj tuaj yeem qhia qhov muaj kev cia siab rau sucrose. Lub xeev ntawm cov xwm txheej yuav cuam tshuam loj heev rau cov kabmob uas tshwm sim rau lub sijhawm no, thiab yuav yog ib qho ntawm cov laj thawj ntawm kev tshwm sim ntawm pathologies tshiab.

Nws yog qhov ua tau kom tshem tawm ntawm qhov xwm txheej no nkaus xwb los ntawm kev tso tseg cov khoom lag luam nrog lub siab xav txog cov khoom qab zib thiab tom qab ib hlis ntawm cov khoom noj zoo li no, kev vam khom yuav pib qis zuj zus.

Kev txo qis tus kheej-succharose hauv sucrose

Tsis yog txhua tus neeg tuaj yeem ua qhov no yam tsis muaj kev pab los ntawm cov kws tshaj lij, tab sis yog tias txheej txheem twb tau pib, tom qab ntawd koj yuav tsum tso cov khoom no:

• Los ntawm tej dej qab zib, vim hais tias cov ntsiab lus ntawm cov khoom qab zib dag hauv lawv yog qhov ntau. Nws zoo dua yog txwv koj tus kheej rau cov kua txiv ntawm koj tus kheej,
• Ntxiv rau, koj yuav tsum txo qis ntawm kev sib txuas hauv koj cov khoom noj,
• Txhua qhov ua tau thiab ci yuav tsum tau ua kom tiav los ntawm kev noj haus, vim hais tias ntxiv rau cov suab thaj granulated tseem muaj qhov tseem ceeb ntawm cov carbohydrates ceev hauv lawv,
• Nws tseem yog qhov tseem ceeb kom tsis kam lees muab cov txiv ntoo hauv cov kua qab zib hauv cov kua qab zib. Qhov kev zam ntawm no tsuas yog ua fructose jam,
• Cov khoom noj muaj roj tsawg kuj muaj kev phom sij vim cov tuam ntxhab ntxiv tsw rau lawv nrog qab zib,
• Nws tsim nyog sau cia cov piam thaj mloog zoo hauv cov txiv hmab txiv ntoo qhuav, uas tseem yuav tsum tau muab pov tseg.

Ua ntej tshaj plaws, muaj txheej txheem ntawm kev dag ntxias lub plab, los ntawm hloov qee yam khoom noj thiab dej haus nrog lwm tus, tab sis tsis muaj qab zib. Los ntawm cov kua nws yog qhov zoo dua rau haus dej ntshiab uas tsis muaj qab zib. Ntxiv rau, qab zib thiab kas fes tseem zoo dua rau kev yoo. Koj tuaj yeem hloov cov ncuav qab zib thiab khoom qab zib nrog cov tais diav nrog txiv qaub, qhiav thiab almonds.

Thaum xub thawj siab ib muag, nws zoo li nyuaj rau rov sau lub cev kom noj qab haus huv txhua hnub, tab sis tsuas yog nkag mus rau cov lus nug tsim nyog hauv Is Taws Nem thiab ntau pua ntawm cov tais qab nrog cov sucrose tsawg yuav tshwm nyob rau hauv cov txiaj ntsig. Yog tias koj tsis muaj lub zog los ua lub siab ntev los hloov cov suab thaj, koj tuaj yeem stevia tshuaj ntsuab, uas suav hais tias yog nws qhov ntuj tshaj, tab sis nws ua rau lub cev tsawg dua.

Cov khoom tiav ib hlis twg

Qhov tsim nyog, koj yuav tsum ua tag nrho cov khoom uas tau hais tiav ib nrab los ntawm koj cov ntawv qhia zaub mov. Piv txwv li, es tsis txhob noj khoom qab zib, koj tuaj yeem noj ntau cov txiv hmab txiv ntoo thiab cov txiv ntoo. Lawv tuaj yeem noj tau yam tsis muaj kev txwv thiab koj tsis tas yuav saib seb muaj pes tsawg calories nyob hauv lawv, tab sis yog tias nws hais txog tus mob ntshav qab zib, ces txhua yam zaub mov yuav tsum muaj kev tiv thaiv kom tsawg.

Rau cov neeg rog dhau los, kev tsis lees txais ntawm cov khoom tiav ib nrab yog tsis yooj yim sua thiab nyob rau qhov xwm txheej no koj yuav tsum ua tib zoo xaiv lawv rau koj tus kheej, saib rau cov naj npawb ntawm calories thiab muaj pes tsawg leeg ntawm cov ntawv cim. Hauv nws, qab zib yog hu ua txawv, piv txwv li, sucrose lossis phoov.

Nws yog tsim nyog nco ntsoov txoj cai tseem ceeb uas nws zoo dua tsis txhob yuav cov khoom lag luam uas muaj suab thaj thaum pib ntawm cov npe, thiab tseem muaj ntau dua yog tias muaj ntau hom suab thaj.

Cais, nws yog qhov tsim nyog kom nco ntsoov lub ntuj analogues ntawm sucrose, namely fructose, zib ntab thiab agave, lawv yog cov pab tau rau cov neeg rog thiab cov ntshav qab zib.

Qhov piam thaj rau kev ua piam thaj yog ib tug naj npawb ruaj thiab koj yuav tsum ua raws li nws thaum sau koj cov khoom noj rau ib hnub. Tsis tas li ntawd xwb, nws muaj cov khoom noj ua haus (natural analogues) uas tsis tshua muaj calories ntau thiab yuav tsis ua mob rau lub cev.