Ib qho ntawm cov khoom qab zib tshaj plaws niaj hnub no, aspartame, tseem hu ua phenylalanine, tau txuas rau qee yam teeb meem kev noj qab haus huv. Cov neeg uas muaj phenylketonuria (PKU) tsis tuaj yeem haus aspartame vim tias lawv lub cev tsis tuaj yeem zom cov amino acid phenylalanine. Aspartame yog cov khoom qab zib uas muaj calorie tsawg uas tau muag hauv cov npe khoom Nutrasweet thiab Equal. Tsis txhob aspartame los ntawm kev qhia koj tus kheej ntawm cov khoom lag luam uas tuaj yeem muaj aspartame, los ntawm kev siv lwm txoj kev noj qab haus huv, thiab los ntawm kev sab laj nrog cov kws paub txog kev noj qab haus huv.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Txiav txim siab Cov Khoom Uas Muaj Aspartame
Kauj Ruam 1. Txheeb daim ntawv lo ntawm cov khoom noj tiav
Nyob tom qab ntawm koj cov khoom lag luam khoom noj, nyeem cov khoom xyaw lossis ntu "Cov Khoom xyaw Tsis Siv". Nws yog ntu me me hauv qab "Cov Khoom Noj Khoom Tseeb" ntu. Yog tias koj pom lo lus "aspartame" lossis "phenylalanine" ces cov khoom muaj aspartame. Qee cov khoom lag luam txawm tias muaj lus ceeb toom uas qhia tias cov neeg muaj phenylketonuria (PKU) yuav tsum zam cov khoom.
Cov khoom lag luam zoo li dej qab zib thiab cov pos hniav feem ntau muaj lus ceeb toom txog phenylketonuria. Txawm li cas los xij, koj yuav tsum txheeb xyuas qhov kev ceeb toom no ntawm txhua qhov khoom noj tiav uas koj haus yog tias koj muaj PKU
Kauj Ruam 2. Txheeb cov ntawv lo ntawm cov khoom noj
Txheeb xyuas cov ntawv lo ntawm cov khoom lag luam tshwj xeeb hais tias lawv yog "khoom noj khoom haus," piv txwv li, dej qab zib. Cov khoom noj khoom haus feem ntau muaj aspartame, tab sis tsis yog txhua tus ua.
Sim nrhiav cov khoom lag luam uas siv Splenda lossis stevia ua cov khoom qab zib hloov. Piv txwv li, Diet Pepsi muaj aspartame, tab sis Pepsi Ib siv Splenda ua qab zib. Splenda yog tsis muaj calorie qab zib, tseem hu ua sucralose
Kauj Ruam 3. Ceev faj yog tias cov khoom muaj npe "tsis muaj suab thaj"
Ua ntej yuav cov khoom tsis muaj piam thaj zoo li yoghurt, qhob noom xim kasfes sib xyaw, cov dej qab zib, cov pos hniav, lossis khoom qab zib, kos daim ntawv lo kom pom tias cov khoom muaj aspartame. Tsis yog txhua yam ntawm cov khoom no muaj aspartame, yog li nco ntsoov xyuas cov ntawv lo.
- Yogurts uas feem ntau yuav muaj aspartame tau ua tiav yogurts uas tsis muaj qab zib lossis tsis muaj rog, nrog rau haus yogurts. Qee hom khoom noj uas muaj aspartame suav nrog Dannon Activia, Mueller "Light," thiab Weight Watchers. Hloov chaw, xaiv cov mis nyuj uas tsis muaj qab zib, qab zib nrog qab zib, lossis qab zib nrog cov piam thaj hloov dua li aspartame.
- Cov hmoov haus tuaj yeem ua qab zib nrog aspartame, tab sis tsis yog txhua tus ntawm lawv. Piv txwv li, Crystal Light tau qab zib nrog aspartame, tab sis Crystal Light Pure yog qab zib nrog stevia.
- Ntau hom ntawm cov pos hniav thiab khoom qab zib, tshwj xeeb yog cov pos hniav thiab cov khoom qab zib uas tau sau tias "tsis muaj suab thaj," siv aspartame ua qab zib. Piv txwv li, khoom qab zib nyuaj, ua pa tsw qab, thiab zom zom qab zib tuaj yeem muaj aspartame. Cov pos hniav cov khoom uas zoo li muaj aspartame yog Orbit thiab Wrigley Ntxiv.
Kauj Ruam 4. Saib xyuas kom hloov cov piam thaj
Cov piam thaj hloov pauv tau siv los ua cov khoom qab zib hloov pauv qab zib li niaj zaus. Cov khoom qab zib tuaj yeem yog cov khoom qab zib dag, cawv qab zib, cov khoom qab zib tshiab, thiab cov khoom qab zib ntuj ib yam. Nov yog cov lus qhia kom nkag siab txhua qhov hloov pauv qab zib thiab cov khoom lag luam cuam tshuam nrog lawv:
- Cov khoom qab zib dag yog cov khoom qab zib hloov pauv, uas yog ntau zaus qab zib dua li qab zib tiag. Cov khoom qab zib muaj xws li acesulfame potassium (Sunett thiab Sweet One), aspartame (Equal and Nutrasweet), neotame, saccharin (Sugar Twin and Sweet N 'Low), sucralose (Splenda), thiab muaj txiaj ntsig zoo.
- Cov cawv qab zib tau tsim cov carbohydrates uas tshwm sim ib txwm muaj hauv cov zaub thiab txiv hmab txiv ntoo. Dua li nws lub npe, cawv qab zib tsis muaj cawv. Lawv kuj tseem tsis qab zib li qab zib li niaj zaus thiab muaj cov calories tsawg dua li qab zib li niaj zaus. Cov dej cawv muaj suab thaj suav nrog erythritol, hydrogenated starch hydrolyzate, isomalt, lactitol, maltitol, mannitol, sorbitol, thiab xylitol. Ceev faj txog cov khoom lag luam uas muaj maltitol. Maltitol tau cuam tshuam nrog ntau yam zom zaub mov cuam tshuam xws li mob plab, roj, tsam plab, thiab raws plab.
- Cov khoom qab zib tshiab yog feem ntau ua ke ntawm ntau hom khoom qab zib thiab nyuaj rau haum rau hauv ib qeb. Qee qhov piv txwv ntawm cov khoom qab zib tshiab yog stevia rho tawm (Ntshiab Via thiab Truvia), tagatose (Naturlose), thiab trehalose (pom ib txwm nyob hauv zib ntab thiab nceb).
- Cov khoom qab zib ntuj tau txhawb nqa raws li kev xaiv noj qab haus huv rau cov piam thaj tsis tu ncua thiab hloov pauv qab zib, tab sis tseem ua cov qab zib. Piv txwv ntawm cov khoom qab zib ntuj yog agave nectar, hnub qab zib, kua txiv hmab txiv ntoo mloog zoo, zib ntab, maple phoov, thiab suab thaj.
Txoj Kev 2 ntawm 3: Khaws Cov Khoom Noj Tag Nrho
Kauj Ruam 1. Yuav tag nrho cov txiv hmab txiv ntoo thiab zaub
Tag nrho cov txiv hmab txiv ntoo thiab zaub tsis muaj tshuaj ntxiv. Los ntawm kev muaj koj lub tsev khaws cov khoom noj zoo li no, koj tuaj yeem zam rov qab los ntawm cov khoom noj txom ncauj lossis khoom noj uas muaj aspartame. Txiv hmab txiv ntoo kuj yog ib txwm qab zib thiab yog ib txoj hauv kev zoo los ua kom koj lub siab qab los. Cov txiv hmab txiv ntoo zoo rau khoom noj txom ncauj yog txiv pos nphuab, txiv duaj, txiv tsawb, plums, txiv apples, thiab txiv hmab txiv ntoo, zoo li blueberries.
Kauj Ruam 2. Xaiv cov khoom qab zib kom noj qab nyob zoo
Ua kom qab zib rau koj cov dej haus thiab zaub mov nrog cov qab zib kom noj qab haus huv zoo li zib ntab, stevia, maple phoov ntshiab, lossis txiv maj phaub qab zib.
Stevia yog tsob ntoo cog ib txwm nyob hauv Brazil thiab Paraguay. Stevia yuav luag 300 zaug qab zib dua li qab zib, yog li cov zaub mov xav tau ntau dua ntawm nws
Kauj Ruam 3. Ua koj tus kheej cov dej haus
Lub raj mis los yog cov kaus poom feem ntau muaj aspartame. Zam lawv los ntawm kev ua koj tus kheej cov tshuaj yej thiab ntxiv koj tus kheej cov khoom qab zib, zoo li qab zib lossis zib ntab.
Koj tseem tuaj yeem ua koj tus kheej cov dej qab ntxiag
Kauj Ruam 4. Yuav cov khoom noj organic
Sim hloov qee yam khoom noj nrog cov zaub mov uas yog cov organic. Piv txwv li, koj tuaj yeem sim yuav cov kua mis nyeem qaub organic kom tsis txhob muaj cov kua mis nyeem qaub uas muaj aspartame. Xwb, koj tuaj yeem yuav cov zaub mov khov uas yog cov organic los txiav cov tshuaj khaws cia, cov tshuaj ntxiv, thiab cov khoom qab zib dag.
Txoj Kev 3 ntawm 3: Sib Tham Txog Cov Kws Tshaj Lij
Kauj Ruam 1. Tham nrog koj tus kws kho mob
Koj tus kws kho mob yuav tuaj yeem pab koj ua ke cov zaub mov noj uas muaj txiaj ntsig zoo thiab noj qab haus huv. Koj tus kws kho mob tuaj yeem qhia koj txog txoj hauv kev kom zam khoom noj thiab khoom lag luam uas muaj cov piam thaj ntau. Qhov no yuav pab koj txo koj cov kev xav qab zib, thiab lub siab xav haus cov khoom lag luam uas muaj suab thaj ntau thiab feem ntau yuav muaj aspartame.
Kauj Ruam 2. Nyeem phau ntawv qhia khoom noj khoom haus
Yuav lossis tshawb xyuas phau ntawv los ntawm koj lub tsev qiv ntawv hauv nroog uas yuav qhia koj txog aspartame thiab nws cov kev phom sij. Koj tseem tuaj yeem yuav cov phau ntawv ua noj nrog zaub mov txawv uas yuav pab koj txiav cov zaub mov tsis zoo thiab tus cwj pwm. Saib mus rau cov ncauj lus xws li "cov tswv yim noj zaub mov zoo" lossis "yuav ua li cas zam kev noj zaub mov tsis zoo." Koj tuaj yeem nrhiav cov ntawv online, ntawm koj lub khw muag ntawv hauv nroog, lossis hauv koj lub tsev qiv ntawv hauv zos.
Kauj Ruam 3. Nyeem ntawv kho mob
Cov ntawv kho mob, zoo li American Society for Nutrition, muab kev nkag mus rau cov ntaub ntawv tshawb fawb tiag tiag ntawm aspartame. Nyeem cov kab lus no thiab qhia koj tus kheej txog qhov cuam tshuam ntawm aspartame. Tom qab ntawd koj tuaj yeem txiav txim siab rau koj tus kheej yog aspartame yog qee yam uas koj xav zam, nrog rau yuav ua li cas zam nws.
Lub tswv yim
- Ib txwm txheeb xyuas daim ntawv lo ntawm ib yam khoom uas koj haus.
- Tsis txhob dag los ntawm cov khoom lag luam uas hais tias "organic." Nws tseem tuaj yeem muaj cov tshuaj ntxiv, yog li xyuas kom koj yuav 100% cov zaub mov organic.
