Rau cov neeg feem coob, zam cov khoom qab zib dag yuav tsum tsis txhob txhawj xeeb. Tab sis rau qee tus - tshwj xeeb yog poj niam cev xeeb tub lossis cov neeg muaj teeb meem zom zaub mov - zam kev ua kom qab zib yog ib txoj hauv kev tseem ceeb los tiv thaiv lawv txoj kev noj qab haus huv. Hmoov zoo, txhua yam koj yuav tsum tau ua txhawm rau zam cov khoom qab zib dag yog nyeem cov khoom xyaw thiab daim ntawv lo khoom noj khoom haus. Yog tias koj xav txiav koj qhov tsis txaus ntseeg ntawm kev noj cov khoom qab zib dag, txo koj cov khoom noj qab zib tag nrho - suav nrog jam, khoom qab zib, thiab dej qab zib - thiab hloov lawv nrog tag nrho cov khoom noj uas tsis tau ua tiav xws li cov zaub ntug hauv paus, txiv tsawb, thiab txiv hmab txiv ntoo.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Txheeb Xyuas Cov Khoom Qab Zib Qab Zib
Kauj Ruam 1. Paub tias yuav nrhiav dab tsi
Cov khoom qab zib dag yog cov khoom qab zib uas qab zib, khoom qab zib, thiab lwm yam khoom noj, tab sis tsis muaj zaub mov noj lossis muaj txiaj ntsig zoo. Cov qab zib no suav nrog sucralose (ua lag luam ua Splenda), saccharin (ua lag luam raws li Qab Zib 'N Low), Stevia (ua lag luam raws li Sun Crystals thiab Truvia), Aspartame (ua lag luam raws li NutraSweet thiab Equal), Acesulfame K (ua lag luam raws li Sunett) thiab Qab Zib Ib), txiv hmab txiv ntoo txiv ntoo (muaj muag ua Nectresse), neotame, thiab cyclamates.
Cov khoom qab zib dag kuj tseem raug xa mus ua cov khoom qab zib uas tsis yog khoom noj, cov qab zib uas tsis muaj calorie, thiab hloov qab zib
Kauj Ruam 2. Txheeb daim ntawv lo
Cov zaub mov npaj tau muaj daim ntawv lo khoom noj khoom haus ntawm lawv qhov uas koj tuaj yeem pom cov npe khoom xyaw uas tau mus rau hauv lawv cov khoom. Ua ntej yuav khoom noj uas yuav muaj cov khoom qab zib dag, nyeem cov ntawv qhia khoom xyaw thiab saib cov khoom qab zib dag.
- Yog tias koj pom cov khoom qab zib dag tau teev nyob rau ntawm daim ntawv lo, tsis txhob yuav lossis haus nws.
- Cov khoom noj uas feem ntau ua nrog cov khoom qab zib muaj xws li noj cov dej qab zib, tsis muaj qab zib yogurt, tsis muaj suab thaj, cov hmoov sib tov sib xyaw, puddings, thiab cov khoom ci.
Kauj Ruam 3. Tsis txhob dag los ntawm cov lus tsis raug
Ntau yam khoom qab zib dag tau tshaj tawm tias yog "ntuj" txhawm rau dag cov neeg siv khoom kom ntseeg tau tias lawv muaj kev xaiv noj qab haus huv dua rau cov qab zib tsis tu ncua lossis lwm yam khoom qab zib dag. Piv txwv li, Stevia thiab agave, tau ua tiav thiab ua kom zoo dua, tab sis ua lag luam raws li "ntuj."
Kauj Ruam 4. Nqis tes ua kom cov ntawv lo nyeem tau yooj yim dua
Tsoomfwv cov koomhaum yog lub luag haujlwm tswj xyuas cov npe khoom noj. Yog tias koj ntseeg tias nws nyuaj dhau los txiav txim tias cov khoom noj twg muaj cov khoom qab zib dag, lossis ntau npaum li cas ntawm cov khoom qab zib muab rau hauv cov khoom noj uas muaj qab zib, koj tuaj yeem thov koj cov neeg sawv cev hauv Congress kom hloov daim ntawv lo kom lawv nkag siab yooj yim dua.
- Ib daim ntawv teev npe tag nrho ntawm US cov neeg sawv cev muaj nyob ntawm https://www.senate.gov/senators/contact/ Txheeb xyuas koj li los ntawm cov npe thiab tiv tauj lawv ncaj qha nrog koj cov lus nug kom pom meej dua ntawm cov khoom qab zib uas tsis zoo.
- Ib lub hauv paus ntawm Asmeskas cov neeg sawv cev muaj nyob ntawm https://www.house.gov/representatives/find/. Txheeb xyuas koj li thiab tiv toj lawv ncaj qha nrog koj cov lus nug kom pom meej dua cov npe ntawm cov khoom qab zib.
- Piv txwv li, koj tuaj yeem hu lossis sau email nrog cov lus zoo li, "Nyob zoo. Kuv lub npe yog [koj lub npe]. Kuv yog ib tus pej xeem txhawj xeeb nyob hauv [koj cheeb tsam/xeev]. Kuv xav kom cov ntawv sau kom meej dua ntawm cov khoom qab zib uas muaj qab zib kom kuv thiab lwm tus uas xav zam lawv tuaj yeem ua tau. Kuv yaum koj kom nqis tes ua qhov teeb meem tseem ceeb ntawm cov neeg siv khoom no. " Muab koj lub npe dua, nrog rau email chaw nyob lossis tus lej xov tooj uas koj tuaj yeem hu mus tau yog li tus kws lij choj hauv cov lus nug tuaj yeem rov qab rau koj.
Txoj Kev 2 ntawm 3: Kev Coj Ncaj Ncees ntawm Cov Teeb Meem Tsis Zoo
Kauj Ruam 1. Xav ob zaug txog kev siv cov khoom qab zib dag yog tias koj cev xeeb tub
Cov ntaub ntawv hais txog qhov cuam tshuam ntawm cov khoom qab zib dag rau poj niam cev xeeb tub tseem muaj txwv. Thaum ntau cov khoom qab zib dag tau teev tseg tias muaj kev nyab xeeb rau siv nyob rau hauv qhov nruab nrab, lwm tus yuav tsum zam rau kev noj qab haus huv ntawm koj tus menyuam.
- Saccharin (cov khoom tseem ceeb ntawm Sweet 'N Low) tau pom tias tseem nyob hauv cov nqaij mos hauv plab tom qab noj. Cyclamate, lwm cov khoom qab zib dag, raug txwv nyob hauv Asmeskas vim tsis muaj ntaub ntawv txaus txog nws kev nyab xeeb rau poj niam cev xeeb tub.
- Rebaudioside A (stevia), acesulfame potassium (siv hauv Sunett), aspartame (siv hauv vaj huam sib luag thiab NutraSweet), thiab sucralose (siv hauv Splenda) tau txiav txim siab feem ntau nyab xeeb thaum muaj menyuam.
Kauj Ruam 2. Siv kev ceev faj yog tias koj muaj mob metabolic
Cov tib neeg uas muaj qee yam mob - suav nrog phenylketonuria (PKU), kab mob siab, lossis qib siab ntawm phenylalanine (cov amino acid) hauv lawv cov ntshav - yuav tsum tsis txhob siv qee yam khoom qab zib. Aspartame, tshwj xeeb tshaj yog, yog txwv tsis pub rau cov neeg uas muaj mob metabolic lossis teeb meem.
Yog tias koj muaj PKU lossis lwm yam teeb meem kev zom zaub mov, tham nrog koj tus kws kho mob kom txiav txim siab tias nws muaj kev nyab xeeb rau koj kom haus cov khoom qab zib dag
Kauj Ruam 3. Khaws koj cov kev noj nyob hauv qhov niaj hnub txais tau (ADI) txwv
Lub Chaw Tswj Xyuas Khoom Noj thiab Tshuaj tau tsim qib qib ntawm qhov tau txais kev noj haus rau feem ntau cov khoom qab zib dag. Cov kev txwv tau teeb tsa ntawm kwv yees li 100 npaug tsawg dua li qhov uas tuaj yeem ua rau muaj txiaj ntsig tsis zoo ntawm kev noj qab haus huv. Txhawm rau txiav txim siab tus nqi, koj yuav tsum paub koj lub cev hnyav hauv kilograms thiab ntau npaum li cas ntawm cov khoom qab zib dag (hauv milligrams) hauv cov khoom koj xav siv. Faib koj qhov hnyav hauv phaus los ntawm 2.2 kom pom koj qhov hnyav hauv kilograms.
- Piv txwv li, qib ADI rau aspartame yog 50 milligrams ib kilogram lub cev hnyav ib hnub. Yog tias koj hnyav 60 kg, koj yuav yooj yim ntxiv 50 milligrams los ntawm 60 (koj qhov hnyav hauv kilograms), ua rau suav tau ntawm 3,000,000 mg ntawm aspartame ib hnub.
- Cov ADI txwv tuaj yeem pom ntawm
- Txheeb xyuas daim ntawv qhia khoom noj kom pom tus nqi ntawm cov khoom qab zib dag hauv cov khoom noj uas koj nyiam siv.
Kauj Ruam 4. Hu rau lub chaw saib xyuas kev noj qab haus huv yog tias koj tau ntsib qhov tsis zoo rau cov khoom qab zib ntau dua
Yog tias koj ntseeg tias koj tab tom ntsib qhov tsis zoo ntawm kev noj qab haus huv vim siv cov khoom qab zib dag, hu rau koj tus kws kho mob tam sim thiab tsis txhob siv cov khoom qab zib dag. Ib qho ntxiv, hu rau FDA thiab qhia koj qhov xwm txheej. FDA tuaj yeem ncav cuag:
- los ntawm email ntawm [email protected]
- hauv xov tooj ntawm 240-402-2405
- los ntawm kev xa ntawv ntawm: FDA, CAERS, HFS-700, 2A-012/CPK1, 5100 Xim Xim Parkway, College Park, MD 20740
Txoj Kev 3 ntawm 3: Ua Tus Coj kom Nyob Zoo
Kauj Ruam 1. Siv cov khoom qab zib tiag tiag
Lwm txoj hauv kev yooj yim kom zam dhau cov khoom qab zib qab zib yog siv lawv cov khoom uas tsis yog khoom siv (khoom noj muaj txiaj ntsig). Cov khoom qab zib muaj txiaj ntsig zoo li sucrose, dextrose, zib ntab, pob kws qab zib, maltose, thiab fructose yog ib qho ntawm cov khoom qab zib tshaj plaws.
- Khaws koj cov piam thaj hauv qab 100 calories lossis 6 teaspoons ib hnub yog tias koj yog poj niam, lossis qis dua 150 calories lossis 9 teaspoons yog tias koj yog txiv neej.
- Cov khoom qab zib uas muaj txiaj ntsig zoo yuav tsum tsuas yog siv me me xwb. USDA pom zoo cov neeg ntawm txhua lub hnub nyoog kom tau raws li tsis pub ntau tshaj 10% ntawm lawv cov kev xav tau caloric txhua hnub nrog ntxiv suab thaj.
- Piv txwv li, yog tias koj cov dej qab zib muab 300 calories tab sis koj tsuas noj 1, 500 calories hauv ib hnub, koj tau noj ob zaug koj txwv cov piam thaj.
Kauj Ruam 2. Sim cov cawv qab zib (polyols)
Qab zib cawv (aka polyols) yog tsis ethanol cawv thiab los ntawm cov nroj tsuag, tab sis tsis qab zib dua. Cov cawv muaj suab thaj ntau yog Xylitol, Sorbitol, Mannitol, Maltitol, Isomalt, Lactitol, thiab Erythritol.
- Ntau cov piam thaj cawv tuaj yeem ua rau muaj qhov ua kom laxative.
- Coob leej neeg tuaj yeem zam Xylitol ntau dua li lwm cov cawv cawv. Xylitol kuj txo koj txoj kev pheej hmoo rau kab noj hniav.
Kauj Ruam 3. Hla cov khoom qab zib tag nrho
Kev xaiv kom haus cov khoom qab zib uas muaj qab zib feem ntau yog xaiv los ntawm cov piam thaj (uas muaj ntau ntau cov calories uas tsis muaj dab tsi thiab tuaj yeem ua rau hnyav ntxiv) thiab cov khoom qab zib dag. Txawm li cas los xij, muaj qhov kev xaiv thib peb, uas yog kom tsis txhob haus cov piam thaj qab zib (lossis xaiv rau cov qab zib qis), khoom qab zib, thiab lwm yam khoom qab zib zoo rau nws.
- Hloov pauv, koj tuaj yeem txiav txim siab ntau dua hauv koj kev siv cov khoom qab zib - ob qho tib si tiag thiab khoom cuav - los ntawm kev txiav rov qab ntawm cov khoom qab zib uas koj noj. Piv txwv li, tsis txhob noj khoom qab zib tom qab noj hmo, tab sis muaj koj cov kas fes nrog lub voos xwmfab ntxiv qab zib thaum sawv ntxov.
- Hloov chaw ntawm cov khoom qab zib nrog ntxiv qab zib, sim ua qee cov txiv hmab txiv ntoo hlais zoo li txiv tsawb, blueberries, thiab txiv pos nphuab.
- Es tsis txhob haus cov dej qab zib, sim ua cov dej nrog rau dib los yog txiv kab ntxwv. Tsuas yog hlais tag nrho cov dib los yog txiv kab ntxwv tuaj, tom qab ntawd muab cov khoom tso rau hauv koj lub taub dej. Muab tso rau hauv tub yees li peb teev.
Kauj Ruam 4. Ua kom lub cev hnyav
Ib qho ntawm thawj qhov laj thawj tib neeg haus cov khoom qab zib dag yog vim lawv tab tom ua kom poob phaus. Cov khoom qab zib dag tsis muaj calories, thiab yog li ntawd yog lwm txoj hauv kev muaj txiaj ntsig rau cov neeg uas muaj cov hniav qab zib tab sis tseem xav txo lawv qhov hnyav. Txoj hauv kev zoo tshaj kom zam qhov xwm txheej no yog kom tswj tau qhov hnyav.
- Noj zaub mov kom zoo ntawm cov nplej, txiv hmab txiv ntoo, thiab zaub. Ib qho me me ntawm koj cov calories (kwv yees li 20% ntawm koj cov calories txhua hnub tau txais) yuav tsum yog los ntawm cov protein tsis zoo xws li txiv ntseej, taum paj, lossis taum.
- Qoj ib ce tsis tu ncua. Cov neeg laus yuav tsum tau txais tsawg kawg 2.5 teev hauv ib lub lis piam ntawm kev tawm dag zog ib ce muaj zog. Nrhiav txoj hauv kev niaj hnub kom nyob twj ywm. Piv txwv li, caij tsheb kauj vab lossis taug kev mus ua haujlwm, tsev kawm ntawv, thiab chaw yuav khoom. Taug kev nce ntaiv tsis txhob siv tus neeg nce ntaiv.
