Kev noj qab zib ntau dhau tuaj yeem tsim teeb meem kev noj qab haus huv ntau yam, yog li ntau tus neeg tig mus rau cov khoom qab zib qab zib ua qhov hloov pauv. Thaum nws txog sijhawm los xaiv qhov hloov pauv qab zib, nws yog ib qho tseem ceeb ua ntej xav txog saj thiab koj tus kheej nyiam. Qee qhov qab zib kuj ua tau zoo dua hauv cov kua lossis rau ci dua li lwm yam. Koj tuaj yeem sib xyaw ob peb qab zib ua ke kom txog thaum koj pom qhov sib xyaw ua ke rau koj.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Sib Piv Cov Khoom Qab Zib Zoo Tshaj Plaws
Kauj Ruam 1. Sim aspartame yog tias koj xav tau cov khoom lag luam dav
NutraSweet thiab Equal, uas ob qho tib si tuaj hauv ib pob me me ua haujlwm, yog aspartame sweeteners. Thiab, yuav luag txhua lub khw muag khoom nqa ntau cov khoom lag luam nrog aspartame sib xyaw. Cov amino acid sib xyaw no tau pom zoo los ntawm FDA ntau dua 3 xyoo dhau los thiab tseem ua rau cov neeg siv khoom nyiam heev.
- Nws feem ntau tuaj hauv cov granules me me uas nyob ib puag ncig 180 zaug qab zib dua li qab zib. Ib qho me me ntawm aspartame mus ntev.
- Cov neeg feem coob tsis muaj teeb meem zam aspartame. Tab sis, yog tias koj muaj phenylketonuria (PKU) (tsis tshua muaj caj ces mob), koj yuav tsum tau nyeem cov ntawv lo khoom kom zoo thiab zam kev siv aspartame.
Kauj Ruam 2. Siv saccharin yog tias koj xav tau cov khoom qab zib uas tsim los ntev
Saccharin tau siv thawj zaug hauv xyoo 1870 thiab tau ntim yuav luag ib puas xyoo tom qab li Sweet'N Low thiab lwm yam ntawv. Saccharin nyob ib puag ncig 300 zaug qab zib dua li cov piam thaj thiab sib xyaw ua ke zoo nrog ob qho khoom noj thiab dej qab zib. Saccharin feem ntau yog me me ntawm lub plab, ua rau nws nyiam nrog qee cov neeg siv khoom.
FDA tau pom zoo saccharin rau cov neeg siv khoom hauv xyoo 2000. Ua ntej qhov kev txiav txim siab no, muaj qee qhov kev ntshai tias saccharin tej zaum yuav cuam tshuam nrog kev txhim kho mob qog noj ntshav zais zis
Kauj Ruam 3. Txheeb xyuas sucralose yog tias koj xav tau qhov qab zib heev
Splenda los hauv pob ntawv me, ib leeg ua haujlwm thiab yog cov khoom lag luam feem ntau lub npe ntawm sucralose. Sucralose yog kwv yees li 600 npaug qab zib dua li cov lus qab zib dawb. Qhov no txhais tau tias koj tuaj yeem siv me me ntawm nws kom muaj txiaj ntsig zoo. Nws kuj tseem ua tau zoo ntawm qhov kub siab, ua rau nws hloov mus rau qab zib rau ntau tus neeg ua mov ci.
- FDA tau xaiv sucralose kom nyab xeeb rau cov neeg siv khoom siv. Txawm li cas los xij, muaj kev txhawj xeeb tias sucralose tuaj yeem ua rau qhov hnyav tsis tuaj yeem tswj tau.
- Yog tias koj siv Splenda los hloov cov piam thaj, 24 pob ntawv sib npaug rau 1 khob suab thaj.
Kauj Ruam 4. Sim stevia rau qhov kev xaiv cog
Truvia thiab Splenda Naturals yog ob qho tib si granule, ib leeg-ua haujlwm, hom lag luam lub npe ntawm stevia. Stevia tau muab rho tawm los ntawm cov nroj tsuag zoo ib yam li chrysanthemums thiab tom qab ntawd ntim raws li muaju lossis kua. Stevia yog qhov kev xaiv qis-calorie nrog lub zog qab zib.
- Stevia tuaj yeem zoo li hloov pauv ntau yam 'ntuj' qab zib, tab sis qhov no tuaj yeem ua yuam kev vim tias nws tau ua tiav.
- Cov neeg uas raug kev txom nyem los ntawm ntshav siab yuav tsum tsis txhob haus Stevia, vim nws tuaj yeem txo koj qib ntau dua.
Kauj Ruam 5. Sib tov hauv acesulfame yog tias koj npaj yuav ua kom qab zib
Vim nws qhov iab saj, neeg feem coob sib xyaw ua ke acesulfame nrog lwm cov qab zib, xws li sucralose. Acesulfame yog ib qho khoom qab zib zoo tshaj plaws rau ci, vim nws tsis tawg thaum kub. Txawm li cas los xij, koj yuav xav siv nws me ntsis, vim nws ua rau qab zib qab zib ntau dua 200%.
- Nws yog qhov zoo tshaj los sib xyaw acesulfame thiab sucralose ntawm 75/25 piv.
- Txawm hais tias FDA tau pom zoo acesulfame ntau xyoo dhau los, qee pawg neeg siv khoom tseem txhawj xeeb txog nws qhov muaj peev xwm noj qab haus huv, xws li mob taub hau thiab kev nyuaj siab.
Kauj Ruam 6. Kuaj cov cawv qab zib kom hloov pauv qab zib-calorie
Cov dej qab zib cawv tau tsim cov tshuaj sib xyaw uas saj txog 60-70% zoo li qab zib. Nrog lawv cov kua dej, lawv feem ntau siv hauv qab zib lossis cov pos hniav. Yog tias koj xav tau txoj hauv kev hloov pauv kom qab zib rau koj cov zaub mov lossis dej haus yam tsis muaj calories ntau ntxiv, qhov no yuav yog qhov kev xaiv zoo.
- Cov cawv qab zib mus los ntawm ntau lub npe, suav nrog xylitol, erythritol, sorbitol, thiab maltitol.
- FDA feem ntau ntseeg tias cov cawv qab zib muaj kev nyab xeeb rau noj. Txawm li cas los xij, koj yuav tsum ua kom lawv nyob deb ntawm cov tsiaj, vim lawv tuaj yeem ua rau muaj mob hnyav lossis tuag taus hauv tsiaj.
Kauj Ruam 7. Ntxiv rau neotame rau qhov hloov pauv qab zib
Neotame feem ntau siv los ntawm cov tuam txhab tsim khoom ntxiv rau kua txiv lossis txawm tias cov khoom lag luam zoo nkauj. Nws yog cov tshuaj hloov pauv ntawm aspartame tsim los kom qab zib ntxiv. Neotame nyob ib puag ncig 7,000 lub sij hawm qab zib dua li cov lus qab zib dawb.
- Txawm tias muaj kev hloov pauv tshuaj ntxiv, qee tus kws paub txog kev noj qab haus huv tau sib cav tias neotame yog qhov muaj kev nyab xeeb siv dua li nws cov aspartame.
- FDA tseem tau pom zoo neotame rau cov neeg siv khoom noj. Txawm li cas los xij, muaj kev txhawj xeeb tias neotame tuaj yeem ua rau koj lub cev ua tsis taus pa.
Kauj Ruam 8. Siv qhov muaj txiaj ntsig yog tias koj xav tau qhov kev xaiv tshiab tshaj plaws
Nyob ib ncig ntawm 20, 000 zaug qab zib dua li cov piam thaj, cov khoom muaj txiaj ntsig tau ntim cov qab zib. Qhov no txhais tau tias cov neeg siv feem ntau zam kev siv nws tshwj tsis yog lawv tsim cov khoom lag luam, xws li jam, jellies, lossis syrups. Nws tseem tau muab los ntawm aspartame ua ib feem ntawm cov txheej txheem tshuaj lom neeg thiab muaj nyob hauv cov hmoov.
FDA pom zoo qhov muaj txiaj ntsig zoo rau kev siv dav hauv xyoo 2014, ua rau nws yog ib yam khoom qab zib tshiab tshaj plaws los tsoo lub khw
Txoj Kev 2 ntawm 3: Siv Qab Zib Qab Zib Nrog Koj Kev Noj Qab Nyob Zoo
Kauj Ruam 1. Tham nrog koj tus kws kho mob yog tias koj muaj mob ua ntej
Hauv qee kis, cov khoom qab zib dag tuaj yeem ua rau koj lub cev ua rau tsis zoo. Yog tias koj muaj mob, xws li ntshav qab zib, mus tom ntej thiab teem sijhawm lossis hu rau koj tus kws kho mob ua ntej siv cov piam thaj hloov. Koj tus kws kho mob kuj tseem tuaj yeem hais qhia qhov khoom qab zib zoo tshaj plaws rau koj.
Piv txwv li, cov neeg uas muaj ntshav qab zib siv sucralose tuaj yeem pom tias lawv cov insulin nce ntxiv tom qab noj mov lossis haus nws, txawm hais tias qhov no tsis tshua muaj
Kauj Ruam 2. Khaws cov calories los ntawm cov khoom qab zib dag
Feem ntau cov khoom qab zib dag tseem muaj cov calories, thiab yog li ntawd yuav ntxiv cov calories no rau koj cov zaub mov. Ua raws ntau npaum li cas cov khoom qab zib uas koj haus, thiab sim txwv koj tus kheej kom qis dua 25 grams hauv ib hnub. Saib ntawm pob ntawv qab zib lossis lub thawv khoom rau cov ntaub ntawv qhia txog khoom noj khoom haus.
Piv txwv li, 1 teaspoon ntawm Sib npaug yog 13 calories. Ib pob ntawv ntawm Splenda yog 3 calories
Kauj Ruam 3. Zam kev noj ntau ntau cov zaub mov tsis zoo/tsis muaj "qab zib"
Ceev faj tsis txhob overindulge hauv cov zaub mov uas muaj calories ntau dua lossis rog tsuas yog vim lawv tau ua nrog cov khoom qab zib dag. Qee cov khoom noj, xws li ncuav qab zib, tshaj tawm "tsis muaj suab thaj" ntawm lawv lub ntim, tab sis lawv tseem muaj cov rog thiab calories. Nyeem cov ntawv lo ntawm cov zaub mov tiav ua tib zoo ua ntej yuav noj lawv.
Kauj Ruam 4. Hloov cov khoom qab zib nrog kev noj qab haus huv thiab ntim cov khoom noj txom ncauj
Yog tias koj pom koj tus kheej siv ntau pob khoom qab zib txhua hnub, tej zaum koj yuav xav txiav txim siab hloov cov dej haus lossis cov zaub mov nrog lwm txoj hauv kev noj qab haus huv. Ntxiv ib daim txiv qaub los yog txiv kab ntxwv rau ib khob dej, tsis txhob siv cov khoom qab zib dag. Zam cov ncuav qab zib ntim nrog cov khoom qab zib dag thiab mus nrog cov pob txiv ntoo rau khoom noj txom ncauj xwb.
Raws li txoj cai dav dav, koj tuaj yeem nyab xeeb haus lossis noj ib ncig 32 pob ntawm cov khoom qab zib dag nrog aspartame ib hnub. Qhov ntawd tau hais qhia txwv txhua hnub poob rau 8 pob rau cov khoom qab zib uas muaj saccharin
Txoj Kev 3 ntawm 3: Ntsuam Xyuas Tastes, Textures, thiab Siv
Kauj Ruam 1. Xaiv cov kua qab zib lossis kua qab zib
Sib npaug, Stevia, thiab lwm yam khoom qab zib tuaj rau hauv pob ntawv me me lossis ncuav ntim ntim nrog cov muaju. Cov pob ntawv no feem ntau zoo rau kev yooj yim thiab siv mus. Txawm li cas los xij, lawv yuav ntxiv qhov ntxhib ntxhib me ntsis rau cov dej haus lossis khoom noj kom txog thaum cov muaju tawg tag. Cov kua qab zib tau siv feem ntau hauv kev tsim khoom ntau thiab cov neeg siv khoom tuaj yeem pom lawv cov saj ntau dhau.
Kauj Ruam 2. Kuaj tawm ntau yam qab zib rau ci
Qab zib ntuj muab qee yam sib xws thiab ntim thaum ntxiv rau hauv cov zaub mov txawv. Cov khoom qab zib dag tuaj yeem pov tawm qhov sib npaug ntawm daim ntawv qhia, yog tias tsis ua tib zoo kuaj ua ntej. Nyeem cov lus qhia ntawm pob khoom qab zib rau "hloov pauv qab zib" thiab ua raws li cov lus qhia ua tib zoo.
- Piv txwv li, sucralose (Splenda) tuaj yeem hloov pauv cov suab thaj dawb hauv koj daim ntawv qhia, tab sis tsis yog suab thaj xim av. Ntxiv rau hauv sucralose rau txhua lub suab thaj tuaj yeem ua rau koj cov khoom qab zib saj hnyav dua.
- Aspartame tsis yog cua sov ruaj khov, yog li nws feem ntau tsis zoo rau kev ua noj lossis ci.
Kauj Ruam 3. Them sai sai rau cov qab zib qab qab
Noj me me ntawm cov khoom qab zib ntawm nws tus kheej. Tos kom txog thaum nws tau yaj tag hauv koj lub qhov ncauj. Tom qab ntawd, txav koj lub qhov ncauj thiab tus nplaig ncig thiab saib yog tias koj pom qhov teeb meem tshwj xeeb tom qab saj. Qee qhov qab zib tuaj yeem saj qab heev, thaum lwm tus tuaj yeem ua qab qaub hauv koj lub qhov ncauj.
- Ua tib zoo yaug koj lub qhov ncauj nrog dej nyob nruab nrab ntawm cov kev ntsuas saj no.
- Stevia nyhav kom muaj qhov iab qab, tab sis saccharin tuaj yeem saj qab heev.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lus ceeb toom
- Kev siv cov khoom qab zib ntau dhau tau txuas rau qhov hnyav nce.
- Tsis tu ncua siv cov khoom qab zib dag tuaj yeem ua rau koj mob siab rau qab zib ntau dua.
