High fructose pob kws phoov (HFCS) yog siv ua qab zib rau ntau yam khoom noj tiav. Txhawm rau tshem tawm HFCS los ntawm koj cov zaub mov noj, pib los ntawm kev nyeem cov ntawv qhia zaub mov kom zoo ua ntej yuav khoom noj. Zam cov kaus poom, khov, lossis npaj zaub mov noj ua ntej. Mus nrog tag nrho cov khoom noj, zoo li txiv tsawb tshiab lossis txiv apples, hloov pauv. Thaum ci lossis ua noj, tsim kom muaj tswv yim thiab siv cov khoom qab zib zoo, zoo li zib ntab lossis txiv hmab txiv ntoo.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Xaiv Kev Noj Qab Nyob Zoo
Kauj Ruam 1. Nyeem daim ntawv lo khoom noj
Ua ntej koj yuav ib yam dab tsi ntawm lub khw muag khoom, saib nrawm rau ntawm daim ntawv lo thiab saib seb HFCS tau teev nyob hauv cov khoom xyaw. Yog tias koj pom HFCS, xaiv lwm hom khoom noj uas tsis muaj nws. Qhov no yuav coj koj ib ntus ntawm koj thawj ob peb qhov kev mus ncig yuav khoom, tab sis tsis ntev koj yuav txiav txim siab seb hom twg yuav thiab yam twg yuav tsum zam.
Qee lub npe tuaj yeem tshaj tawm "tsis muaj fructose siab pob kws phoov" ntawm pob, tsuas yog kom nws muaj npe nyob hauv cov khoom xyaw hauv lwm lub npe. HFCS tseem hu ua: pob kws qab zib, pob kws phoov, kua qab zib, qab zib fructose, cais cais fructose, thiab crystalline fructose
Kauj Ruam 2. Tau xaiv thaum yuav "ntuj" lossis "organic
"Lo lus" ntuj "tuaj yeem tso rau ntau yam khoom noj uas muaj HFCS, raws li Lub Chaw Saib Xyuas Khoom Noj thiab Tshuaj (FDA) tsis tswj hwm daim ntawv lo. Txawm tias cov khoom noj uas sau tias "100% cov organic" tuaj yeem muaj cov organic HFCS, yog li nws yog ib qho tseem ceeb kom ib txwm tshuaj xyuas cov khoom noj thiab cov khoom noj khoom haus cov ntawv tseeb. Feem ntau koj yuav siv sijhawm me ntsis ntxiv kom tau txais HFCS cov zaub mov tsis muaj organic, tab sis kev thaj yeeb nyab xeeb yog qhov tsim nyog.
- Txhawm rau nrhiav cov khoom lag luam organic hauv koj lub khw muag khoom noj hauv ib cheeb tsam koj yuav tsum tau mus rau ntawm txoj kev teeb tsa ib sab hauv thaj chaw zaub mov noj qab haus huv.
- Ntau lub khob cij hais txog lawv "cov nplej tag nrho" raws li txoj hauv kev los nkaum lawv cov HFCS thiab cov tshuaj phem. Cov khoom noj tag nrho feem ntau yog qhov kev xaiv zoo tshaj plaws, tab sis lawv tsis yog txhua qhov sib npaug hauv qhov zoo.
Kauj Ruam 3. Ua lub tsev tso khoom ntxuav tsev
Mus rau hauv koj chav ua noj, qhib koj lub pantry, thiab saib daim ntawv qhia khoom noj khoom haus rau txhua yam khoom noj uas koj muaj. Muaj lub thoob khib nyiab nyob ze thiab pov cov khoom noj nrog HFCS rau hauv. Mus txuas ntxiv kom txog thaum koj lub pantry "huv." Tom qab ntawd, lub taub hau tawm mus rau lub khw yuav cov khoom noj uas tsis yog HFCS los hloov koj cov khoom lag luam.
Yog tias koj tsis yooj yim muab cov zaub mov pov tseg tam sim, koj tuaj yeem pub dawb rau hauv txhab nyiaj noj. Txawm li cas los xij, qhov ntawd kuj tseem tuaj yeem txiav txim siab tsuas yog dhau qhov teeb meem kev noj zaub mov nrog. Nws yog koj hu
Kauj Ruam 4. Mus rau cov zaub mov tshiab, tsis yog cov kaus poom lossis khov
Cov txiv hmab txiv ntoo hauv kaus poom yog qhov yooj yim, tab sis nws tau hle nws cov fiber thaum ua. Ib daim ntawm tag nrho cov txiv hmab txiv ntoo tuaj yeem ua rau koj muaj fiber ntau ntxiv nrog rau qab zib ntawm ntuj qab zib. Sib pauv cov khoom nyob hauv cov kaus poom, xws li cov nplej zom ua ntej ua zaub, rau kev xaiv noj qab haus huv, zoo li ua koj tus kheej cov kua ntses tawm ntawm cov txiv lws suav tshiab.
Kauj Ruam 5. Mus nrog zaub mov yooj yim
Xaiv qhov yooj yim vanilla yogurt, hlau txiav oatmeal, thiab lwm yam khoom noj uas tsis muaj cov kua ntses lossis cov khoom ntxiv. HFCS feem ntau nkaum hauv cov txiv hmab txiv ntoo hauv lwm txoj hauv kev noj zaub mov zoo, xws li yogurt. Los ntawm kev ntxiv koj tus kheej cov txiv hmab txiv ntoo tshiab, xws li cov txiv pos nphuab, koj tuaj yeem tswj hwm qhov ntau thiab.
- Piv txwv li, qee cov kua mis yog muaj ntau dua 40 grams (1.4 ooj) qab zib, suav nrog HFCS.
- Tsis txhob hnov qab cov txuj lom thaum ntxiv tsw rau cov zaub mov yooj yim. Cinnamon, qhiav, thiab txawm tias kua txob yog txhua qhov kev xaiv zoo.
Kauj Ruam 6. Yuav khoom qab zib zoo dua
Yog tias koj muaj me ntsis ntawm cov hniav qab zib, uas tsis ua li cas. Tsuas yog yuav cov khoom qab zib thiab khoom qab zib ua raws li cov qauv kev tsim khoom siab tshaj, txawm tias lawv tau xa los. Lawv yuav kim dua, tab sis tawm tsam qhov no los ntawm kev tso cai rau koj tus kheej tsuas yog ib qho me me raws li kev kho ib ntus.
Txoj Kev 2 ntawm 3: Hloov Chaw
Kauj Ruam 1. Siv cov txiv hmab txiv ntoo ua qab zib
Xaiv koj cov txiv hmab txiv ntoo uas koj nyiam tshaj, xws li txiv tsawb, thiab muab tso rau hauv cov zaub mov uas ib txwm yuav muaj suab thaj ntxiv lossis HFCS. Sib tov cov txiv tsawb rau hauv koj cov hlau txiav oatmeal lossis ua rau dawb, vanilla yogurt. Cov hnub los yog txiv tsawb tuaj yeem hloov pauv qab zib hauv ntau cov zaub mov ci.
Cov rooj qab zib tsis tu ncua yog lwm txoj kev xaiv. Txawm li cas los xij, tseem sim siv cov khoom qab zib, txawm tias yog ntuj, hauv qhov nruab nrab
Kauj Ruam 2. Xaiv zib ntab ua qab zib
Yuav qee cov zib ntab ntawm koj tus neeg ua liaj ua teb hauv khw lossis khoom noj tshwj xeeb. Ntxiv nws rau hauv cov khoom noj 1 teaspoon (5 ml) ntawm ib lub sijhawm kom ua kom qab zib. Tsis tsuas yog koj yuav tau txais qhov tsw, koj yuav tau txais cov tshuaj tiv thaiv kab mob thiab cov khoom siv tseem ceeb, zoo li vitamin B6.
Kauj Ruam 3. Npaj cov khoom noj txom ncauj zoo
Txhawm rau koj tus kheej kom tsis txhob mus txog qhov HFCS-ntim khoom qab zib, ntim qee cov txiv hmab txiv ntoo hauv koj lub hnab rau hnub ntawd. Los yog, tau txais ib lub thawv me me ntawm hummus thiab qee qhov txiav ua ntej txiav cov zaub ntug hauv paus. Tsis tsuas yog koj yuav zam qhov tsis zoo ntawm HFCS, koj yuav tau txais kev txhawb nqa cov vitamins thiab cov as -ham.
Kauj Ruam 4. Ua koj tus kheej cov zaub xam lav lossis lwm yam khoom qab zib
Ntau cov zaub xam lav hnav khaub ncaws tshaj tawm lawv tus kheej li "calorie-tsawg" lossis "rog tsawg" thiab tom qab ntawd them nyiaj rau qhov tsis hnov tsw los ntawm kev ntxiv hauv HFCS. Tsim koj tus kheej hnav khaub ncaws los ntawm kev sib xyaw ua ke qee cov roj txiv ntseej, kua txob, kua txiv qaub, thiab kua txiv balsamic. Sim nrog cov zaub mov txawv rau lwm cov khoom noj ib yam nkaus, xws li ketchup, ntses barbeque, mayo, lossis mustard.
Saib koj qhov ntau thiab tsawg nrog cov txuj lom ib yam. Ib diav ntawm cov ntses barbecue tuaj yeem ua rau koj nce 5 grams (0.18 oz) qab zib lossis HFCS
Txoj Kev 3 ntawm 3: Nyob Ntawm Qhov Teeb Meem Ntawm Cov Khoom Noj
Kauj Ruam 1. Tsis txhob haus cov kaus poom lossis fwj
Cov dej qab zib ua kis las, dej qab zib, thiab cov tshuaj tsw qab los yog cov kua qaub feem ntau tau ntim rau qhov kawg nrog HFCS. Ceev faj thaum xaiv noj zaub mov lossis "xoom" cov dej haus ib yam, vim tias lawv feem ntau muaj cov khoom qab zib dag. Yog tias koj yuav tsum tau kho koj cov dej qab zib, yuav cov dej haus los ntawm cov fwj dej uas tau xaiv los siv tsuas yog qab zib pas nrig.
Txheeb xyuas Passover ntu ntawm koj lub khw muag khoom. Qee lub tuam txhab dej qab zib tsim cov qab zib/sucrose-based version ntawm lawv cov khoom ncig Passover rau cov neeg Yudais uas txwv los ntawm kev cai los ntawm kev noj pob kws thaum lub sijhawm no
Kauj Ruam 2. Zam kev yoo mov
HFCS tau muab zais rau ntau yam sib txawv ntawm cov khoom noj ceev kom nce ntxiv tsw. Ib sab ntawm thaj chaw pom tseeb, zoo li khoom qab zib, koj tseem yuav pom HFCS hauv burgers, nqaij qaib patties, thiab lwm yam khoom noj uas tsis txaus ntseeg. Noj cov khoom noj uas ua los ntawm cov khoom xyaw ntuj hauv tsev kom tswj tau qhov khoom mus rau qhov khoom kawg.
Kauj Ruam 3. Zam lub thawv ntim khoom lossis npaj zaub mov noj
Nws yog qhov zoo uas koj tab tom sim noj tom tsev, tab sis tsis txhob ua yuam kev ntawm txoj hauv kev yooj yim nrog cov thawv ntim khoom noj. Yog tias HFCS tsis nyob hauv qhov tseem ceeb ntawm pluas noj, xws li cov nplej zom hauv cov thawv macaroni thiab cheese, tom qab ntawd nws zoo li hauv cov pob ntses. Yog tias koj tab tom nrhiav kev noj zaub mov luv yam tsis muaj HFCS, yuav cov tais diav tseem ceeb ua ntej, zoo li nqaij qaib ci, los ntawm koj qhov chaw xa khoom hauv zos.
Kauj Ruam 4. Xaiv 100% kua txiv ntau tshaj kua txiv cocktails
Nrog cov kua txiv hmab txiv ntoo ntshiab koj yuav tau txais cov suab thaj ntuj, thaum cov dej cawv feem ntau tau ntim nrog HFCS thiab lwm yam khoom xyaw dag. Nws tseem yog lub tswv yim zoo los txwv cov kua txiv uas koj haus tag nrho. Ua lwm txoj hauv kev, khaws ib daim txiv hmab txiv ntoo tag nrho thiab tau txais txiaj ntsig fiber.
Kauj Ruam 5. Siv kev ceev faj thaum yuav khoom noj tshais ua tshais thiab cov pob zeb granola
Qee qhov granola tuav tau muaj suab thaj ntau dua li lawv cov qhob noom xim kasfes. Sim hloov cov hmoov nplej uas muaj suab thaj nrog hlau txiav oatmeal hloov.
Lub tswv yim
Txhawm rau txav deb ntawm dej qab zib, ntxiv me ntsis tsw rau koj cov dej los ntawm muab cov txiv hmab txiv ntoo hlais rau hauv
Lus ceeb toom
- Txawm hais tias koj tau txais cov piam thaj los ntawm lwm qhov uas tsis yog HFCS, nws yog qhov zoo tshaj plaws kom koj cov piam thaj hauv qab tau qis. Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv pom zoo tias qab zib yuav tsum tsis pub ntau tshaj 10% ntawm koj cov calories txhua hnub. Qhov zoo tshaj, koj yuav tsum tsis pub ntau tshaj 25 grams (li 6 teaspoons) qab zib ib hnub.
- Nws yog qhov tshwj xeeb tshaj yog tshem tawm HFCS thaum cev xeeb tub. Raws li ib txoj kev tshawb fawb, kev kis HFCS hauv plab tuaj yeem ua rau muaj menyuam tsis taus thiab txwv kev loj hlob ntawm menyuam hauv plab, muaj peev xwm ua rau menyuam muaj kev pheej hmoo rau teeb meem kev noj qab haus huv tom qab lub neej.
