Coob leej neeg tau dhau los paub txog hom thiab ntau npaum li cas ntawm cov tshuaj ntxiv uas muaj nyob hauv cov khoom noj niaj hnub no. Ib qho ntxiv, muaj kev thawb kom muaj zaub mov ntau dua uas yog "tagnrho txhua yam" lossis tsis pub dawb los ntawm cov tshuaj ntxiv thiab cov tshuaj tiv thaiv. Nws tau xav tias qee cov khoom noj ntxiv muaj teeb meem thiab tuaj yeem tsim teeb meem kev noj qab haus huv thaum noj tsis tu ncua lossis ntau ntau. Txawm li cas los xij, cov tshuaj ntxiv uas tam sim no siv hauv cov zaub mov raug suav hais tias nyab xeeb rau tus neeg nruab nrab, noj qab nyob zoo. FDA tswj hwm txhua yam khoom noj ntxiv (tshuaj khaws cia, tsw qab, pleev xim, texturants, thiab lwm yam), lawv siv li cas, ntau npaum li cas ntxiv rau cov zaub mov, thiab muaj kev nyab xeeb rau cov neeg siv khoom li cas. Cov tshuaj ntxiv no yog lub luag haujlwm khaws peb cov zaub mov tshiab, ua kom muaj kev nyab xeeb ntawm cov zaub mov, tswj kev noj zaub mov zoo, thiab pab txhim kho kom pom. Yog tias koj tab tom nrhiav kom txo qis lossis zam cov khoom noj muaj teeb meem ntxiv, kawm nyeem cov ntawv lo khoom noj kom zoo thiab ua tib zoo saib xyuas cov zaub mov raug txim.
Cov kauj ruam
Ntu 1 ntawm 3: Zam Txim Cov Khoom Tshwj Xeeb Tshwj Xeeb
Kauj Ruam 1. Zam cov khoom noj uas muaj tartrazine lossis daj #5
Tartrazine feem ntau yog hu ua Daj #5 (uas nws feem ntau tau teev tseg raws li hauv cov npe khoom). Nws yog xim uas tau ntxiv rau ntau hom khoom noj sib txawv thiab tau cuam tshuam nrog qee qhov kev phom sij (tshwj xeeb hauv cov menyuam yaus).
- Qee qhov kev tshawb fawb tau qhia tias Daj #5 tau cuam tshuam nrog kev coj tus cwj pwm tsis zoo hauv menyuam yaus. Feem ntau nws cuam tshuam rau menyuam yaus nrog ADHD thiab paub tseeb tias ua xua khoom noj. Feem ntau, lawv yuav qhia pom qhov ua tsis tau zoo thiab nyuaj rau mloog.
- Daj #5 pom muaj ntau yam zaub mov suav nrog Roob Dej Dej Dej Dej, cov xim muaj xim daj lossis cov tshuaj, macaroni thiab cheese ua nrog cov hmoov ua hmoov, cov xim qab zib daj, thiab cov xim daj.
Kauj Ruam 2. Txiav tawm cov khoom uas muaj diacetyl
Tsis zoo li daj #5, diacetyl yog qhov tsw, tsis yog xim. Nws tau siv ntau yam zaub mov tiav thiab tau cuam tshuam nrog qee qhov kev phom sij rau kev noj qab haus huv.
- Diacetyl feem ntau pom muaj nyob hauv cov khoom noj xws li microwave buttered paj kws, "xim av" tsw zoo li butterscotch lossis maple, qee cov yogurts, thiab cheese.
- Ib qho tshwm sim uas tau txuas nrog kev noj zaub mov uas muaj diacetyl yog dementia thiab Alzheimer's disease. Cov kev tshawb fawb tau pom tias kev siv cov tshuaj no tuaj yeem ua rau cov quav hniav hauv lub hlwb.
- Ntxiv rau kev dementia, cov neeg ua pa ntau diacetyl (zoo li hnia paj kws lawv nyuam qhuav tawg tuaj) lossis cov uas ua haujlwm hauv cov chaw tsim khoom uas ua zaub mov muaj diacetyl tau tsim muaj mob hnyav ua pa (nquag hu ua "paj kws lub ntsws").
Kauj Ruam 3. Pov cov khoom noj uas muaj nitrates lossis nitrites
Ob qho nitrates thiab nitrites yog qhov muaj kev tiv thaiv zoo nyob hauv ntau yam khoom noj. Ntau txoj kev tshawb fawb tau qhia tias ob qho tshuaj ntxiv no tuaj yeem ua rau muaj teeb meem kev noj qab haus huv ntau yam, tshwj xeeb yog thaum noj ntau ntau.
- Ob qho nitrates thiab nitrites ua cov tshuaj tiv thaiv kab mob thiab pab zaub mov kom tsis txhob rancid. Lawv feem ntau pom muaj nyob hauv cov khoom noj xws li cheese, cov nqaij deli, nqaij npuas kib, nqaij npua, hnyuv ntxwm, cov dev kub, thiab lwm yam haus luam yeeb lossis ua cov nqaij.
- Yog tias koj muaj kev noj zaub mov zoo hauv cov nqaij ua tiav, koj qhov kev noj cov nitrates thiab nitrites yuav siab dua. Cov kev tshawb fawb tau qhia tias qhov no ua rau koj pheej hmoo mob qog noj ntshav (tshwj xeeb yog mob qog noj ntshav esophageal) thiab mob plawv.
- Qhov laj thawj tom qab qhov no yuav yog tias ob qho nitrates thiab nitrites tuaj yeem muaj qhov ua rau mob qog noj ntshav rau lawv uas txhais tau tias lawv tuaj yeem txhawb kev loj hlob ntawm cov qog nqaij hlav cancer.
Kauj Ruam 4. Zam cov khoom noj nrog propyl paraben
Propyl paraben yog cov tshuaj khaws cia pom hauv cov zaub mov tiav thiab pab ua kom cov zaub mov tshiab dua. Qhov tshwj xeeb tshwj xeeb no tau nthuav dav thiab pom muaj ntau ntawm cov zaub mov tiav.
- Txij li propyl paraben tau siv dav, nws nyuaj rau teev txhua cov zaub mov uas nws pom hauv. Txawm li cas los xij, cov zaub mov feem ntau suav nrog tortillas, qhob cij, muffins, zaub mov xim, thiab txawm tias tshuaj pleev ib ce thiab tshuaj zawv plaub hau.
- Kev siv cov tshuaj propyl parabens tau cuam tshuam nrog mob qog noj ntshav hauv lub mis. Cov kev tshawb fawb tau muaj teeb meem, tab sis propyl parabens ua zoo ib yam li cov tshuaj estrogen hauv lub cev. Ua kom cov tshuaj estrogen ntau ntxiv tau txuas rau mob qog noj ntshav.
- Cov kev tshawb fawb tseem tau qhia tias kev siv cov tshuaj propyl parabens tau cuam tshuam nrog cov phev suav qis thiab qib testosterone hauv cov txiv neej.
Kauj Ruam 5. Txiav tawm tag nrho cov khoom noj uas muaj olestra
Koj yuav pom lub npe olestra ua ib qho ntxiv. Nws yog qhov nrov heev thaum cov roj tsawg thiab cov zaub mov noj tau cuam tshuam rau khw. Nws yog cov rog hloov pauv thiab tuaj yeem ua rau muaj kev phom sij tsis zoo thaum noj.
- Olestra lossis Olean feem ntau pom muaj nyob hauv cov zaub mov muaj roj tsawg. Nws tau siv los hloov cov khoom siv ntuj tsim los ntawm kev txo qis cov calories thiab cov khoom lag luam qis. Nws feem ntau pom muaj hauv cov khoom noj xws li qos yaj ywm chips, cheese puffs, tortilla chips, crackers, paj kws, thiab lwm yam khoom noj txom ncauj.
- Ib qho teeb meem nrog olestra yog tias nws cuam tshuam nrog cov vitamins thiab ntxhia nqus hauv lub cev. Tshwj xeeb, nws txwv qhov nqus ntawm cov vitamins A, D, E thiab K.
- Ib qho ntxiv, ib qho ntawm cov kev paub zoo tshaj plaws ntawm kev noj cov zaub mov nrog olestra yog qhov muaj peev xwm kom muaj cov quav xoob xoob, qhov quav tawm mus, thiab kev nyuaj siab GI.
Kauj Ruam 6. Tsis txhob yuav khoom noj nrog "muaj tswv" sib xyaw ntawm cov tsw qab lossis cov khoom sib xyaw
Qee cov khoom noj yuav muaj qee cov khoom xyaw nyuab dua nyob rau ntawm lawv daim ntawv lo khoom noj khoom haus. Cov tuam txhab tuaj yeem hu "cov khoom sib xyaw" xws li cov txuj lom sib xyaw lossis tsw qab sib xyaw ntawm daim ntawv lo yam tsis qhia tawm qhov tseeb nrog rau.
- Daim ntawv lo khoom noj tuaj yeem hais tias "sib xyaw ua ke" lossis tuaj yeem hais "ntuj tsw qab" lossis "khoom qab zib dag" thiab tsis muaj lus piav qhia ntxiv.
- Ntuj tsw qab uas tau ntxiv yuav tsis zoo dua li cov khoom qab zib. Qee qhov ntuj tsim tseem muaj cov tshuaj ntxiv xws li cov kuab tshuaj propylene glycol lossis tshuaj BHA.
- Tsis tau muaj cov ntaub ntawv pov thawj tshwm sim lossis txuas rau cov xwm txheej kev noj qab haus huv los ntawm kev sib xyaw ua ke, tab sis lawv tsis meej pem uas nws nyuaj rau nco ntsoov muaj kev sib txuas rau kev noj qab haus huv.
Ntu 2 ntawm 3: Txheeb Xyuas Cov Tshuaj Ntxiv hauv Cov Khoom Noj
Kauj Ruam 1. Sau cov tshuaj ntxiv uas koj xav kom zam
Txhua leej txhua tus yuav muaj laj thawj sib txawv ntawm kev zam qee yam khoom noj ntxiv. Nws yog ib qho tseem ceeb kom paub tseeb tias yam tshuaj ntxiv uas koj xav kom zam yog li koj tuaj yeem paub txog cov khoom noj uas lawv muaj tam sim no.
- Yog tias koj xav zam qee yam ntxiv los ntawm koj cov zaub mov noj, txiav txim siab sau cov npe ntawm cov uas koj xav zam. Koj tuaj yeem sau tawm ib daim ntawv teev npe ntawm daim ntawv, ntaus cov npe hauv koj lub xov tooj, lossis khaws cov npe puas hauv koj lub taub hau ntawm cov khoom koj tsis xav haus.
- Kuj ua cov npe khoom noj uas ib txwm muaj cov tshuaj ntxiv no. Yog tias koj tab tom zam, piv txwv li, Tus lej daj 5, nco ntsoov tias cov tshuaj ntxiv no feem ntau pom muaj nyob hauv cov suab thaj thiab cov qab zib xim.
- Yog tias koj muaj kev tsis haum zaub mov, rhiab, lossis muaj qhov cuam tshuam tsis zoo rau cov khoom noj ntxiv kom ntseeg tau khaws cov npe nrog koj txhua lub sijhawm. Qhov no yuav pab tau thaum koj tab tom yuav khoom, tab sis kuj yog tias koj tab tom noj mov thiab xav qhia rau lwm tus txog cov tshuaj ntxiv uas koj xav tau kom zam.
Kauj Ruam 2. Nyeem cov ntawv ntim khoom noj
Thaum zam kev ntxiv tshuaj ntxiv, khoom xyaw, lossis khoom noj, nws yog ib qho tseem ceeb kom kawm paub yuav ua li cas thiaj pom cov khoom no ntawm cov ntim khoom noj. Muaj ntau qhov chaw ntawm ntim khoom uas koj yuav tuaj yeem nrhiav cov ntaub ntawv qhia muaj. Ua ntej tshaj, tshuaj xyuas "lub hauv ntej pob" daim ntawv lo rau ntawm cov khoom noj.
- Cov ntawv cim npe "Pem hauv ntej pob" hais txog txhua qhov kev tshaj tawm, "hu tawm" thiab xa xov uas pom nyob rau pem hauv ntej ntawm pob khoom noj. Qee qhov piv txwv ntawm "pem hauv ntej pob" daim ntawv lo suav nrog "txhua yam ntuj tsim", "cov khoom siv zoo ntawm fiber", lossis "rog tsawg."
- Txawm hais tias daim ntawv "ua ntej pob" tuaj yeem pab coj koj mus rau cov khoom lag luam zoo dua, nws tsis muab cov ntaub ntawv tshwj xeeb rau koj yam ntawm cov khoom xyaw uas muaj hauv cov zaub mov. Koj yuav tsum tau tshawb fawb ntxiv kom paub tseeb tias koj tab tom noj dab tsi.
- Cov lus ntawm lub ntim tsis tas yuav muaj qhov tshwj xeeb lossis raug cai los ntawm FDA. Piv txwv li, tsis muaj txoj cai txhais ntawm "txhua yam ntuj tsim." Txawm li cas los xij, yog tias cov khoom lag luam hais tias "sodium-sodium", nws txhais tau tias tsis tuaj yeem muaj ntau dua 140 mg ntawm sodium ib zaug.
Kauj Ruam 3. Txheeb xyuas cov npe khoom
Daim ntawv teev cov khoom xyaw yog ib feem tseem ceeb ntawm daim ntawv qhia zaub mov tseeb. Yog tias koj tab tom nrhiav kom tsis txhob muaj hom tshuaj ntxiv, khoom noj, lossis khoom xyaw, koj yuav tsum tau tshuaj xyuas cov npe khoom ntawm cov khoom noj uas koj yuav.
- Daim ntawv teev cov khoom xyaw feem ntau yog hauv qab lossis ib sab ntawm daim ntawv qhia zaub mov tseeb. Nws yuav teev txhua yam khoom muaj nyob hauv cov khoom.
- Cov khoom xyaw uas tau hais tseg tau teev nyob rau hauv kev txiav txim los ntawm qhov ntau tshaj plaws mus rau qhov tsawg tshaj plaws los ntawm qhov hnyav. Piv txwv, yog tias cov hmoov nplej tag nrho yog thawj cov khoom xyaw, qhov no yog cov khoom xyaw uas pom muaj nyob hauv qhov ntau tshaj plaws.
- Daim ntawv teev cov khoom xyaw yog qhov tseem ceeb thaum zam kev ntxiv tshuaj. Txhua yam tshuaj ntxiv, tsis hais txog lawv lub hom phiaj, raug cai yuav tsum tau tshaj tawm hauv cov npe khoom.
Kauj Ruam 4. Txheeb xyuas cov tshuaj ntxiv hauv cov khoom noj hauv tsev
Kev zam qee yam tshuaj ntxiv lossis khoom noj khoom haus tuaj yeem yog txheej txheem nyuaj. Ntxiv rau saib koj yuav dab tsi, koj yuav tsum txheeb xyuas cov zaub mov uas koj twb muaj hauv koj lub tsev lawm thiab.
- Nws yuav siv qee lub sijhawm, tab sis siv ob peb teev los saib txhua yam khoom ntim hauv koj lub tsev. Txheeb xyuas cov nplej, crackers, pastas, ncuav qab zib, mis nyuj khov, qhob cij, lus Askiv muffins, cov kua zaub hauv kaus poom, thiab cov zaub mov khov.
- Saib ntawm daim ntawv "ua ntej ntawm pob" thiab tom qab ntawv cov npe khoom ib yam. Nco ntsoov tso tseg cov zaub mov uas muaj cov tshuaj ntxiv uas koj xav kom zam.
- Koj tuaj yeem xaiv pov cov khoom noj no (tshwj xeeb yog tias lawv twb tau qhib lawm), muab rau cov phooj ywg lossis cov neeg hauv tsev neeg, lossis pub cov khoom uas tsis tau qhib rau lub txhab nyiaj zaub mov.
- Tsis tas li, sau ib tsab ntawv ntawm cov khoom no. Tej zaum lawv yuav yog qee yam uas koj tau yuav tas li. Nco ntsoov tias koj tsis yuav cov no dua thiab ua haujlwm nrhiav lwm txoj hauv kev.
Ntu 3 ntawm 3: Txiav Tawm Cov Zaub Mov Zaub Mov los ntawm Koj Cov Khoom Noj
Kauj Ruam 1. Ua zaub mov ntau dua los ntawm kos
Yog tias koj xav kom zam cov khoom noj muaj teeb meem ntxiv koj yuav xav tau zaub mov ntau dua hauv tsev thiab los ntawm kos. Qhov no tsis yog txoj hauv kev yooj yim tshaj plaws, tab sis tso cai rau koj kom muaj kev tswj hwm cov khoom xyaw hauv koj cov khoom noj.
- Thaum koj ua noj hauv tsev, koj tau xaiv cov khoom xyaw hauv koj cov zaub mov. Koj yuav txiav txim siab siv ntau npaum li cas, paub seb nws puas yog cov organic, thiab tswj hwm cov rog lossis qab zib ntau npaum li cas.
- Yog tias koj ua zaub mov feem ntau los ntawm tsev koj tuaj yeem zam txhua qhov kev phom sij ntxiv uas koj tsis xav haus. Koj tseem yuav muaj kev ntseeg siab kom paub tseeb tias koj tab tom muab dab tsi rau hauv koj lub cev.
- Ua zaub mov hauv tsev tseem yuav pab koj tswj hwm kev noj haus tag nrho, tus nqi ntawm koj cov zaub mov, thiab pab nrog kev tswj hwm ib feem.
- Ib qho ntxiv, txwv koj noj ntau npaum li cas ntawm cov khw noj mov. Nov yog qhov chaw ib txwm nyob qhov twg koj tuaj yeem siv cov tshuaj ntxiv uas tsim teeb meem yam tsis paub txog.
Kauj Ruam 2. Txiav txim kom zoo ntawm cov khw noj mov
Thaum koj noj mov tas, koj yuav tsum tau ceev faj txog qhov koj xaj. Sim mus ntsib cov khw noj mov uas npaj lawv cov zaub mov tshiab, tsis txhob rov ua kom sov lossis khoom noj ua ntej. Me, cov khw noj mov hauv nroog yuav muaj kev nyab xeeb dua cov saw loj.
- Ntawm cov khw noj mov, koj tuaj yeem tshawb xyuas cov khoom xyaw ntawm cov pluas noj online ua ntej koj mus. Qhov no yuav cia koj tshawb xyuas cov tshuaj ntxiv.
- Cov khw noj mov uas siv cov khoom xyaw hauv zos tsis tshua muaj peev xwm ua zaub mov nrog cov khoom khaws cia lossis cov khoom phom sij txaus ntshai.
- Nug koj tus neeg tos zaub mov thiab kws ua zaub mov ntau cov lus nug txog cov khoom xyaw kom koj paub tseeb tias koj yuav noj dab tsi.
Kauj Ruam 3. Mus rau 100% cov khoom organic
Lwm txoj hauv kev los pab zam thiab txiav cov khoom noj muaj teeb meem hauv koj cov zaub mov yog los ntawm kev xaiv 100% cov zaub mov organic. Daim ntawv lo no tuaj yeem pab koj paub tias cov zaub mov twg muaj cov tshuaj ntxiv.
- Yog tias cov khoom noj muaj npe tias 100% organic, nws yuav tsum ua raws USDA cov qauv thiab cov cai. Cov no suav nrog cov av, siv tshuaj tua kab, cov qauv tsiaj txhu thiab siv cov tshuaj ntxiv.
- Txog cov khoom lag luam tshwj xeeb, txoj cai sau lo lo lo ntxhuav tsis tso cai rau cov khoom noj ntawd muaj cov tshuaj khaws cia, xim thiab tsw qab. Ib qho ntxiv, 100% cov khoom noj ua zaub mov organic yuav tsum muaj tag nrho cov khoom xyaw organic ib yam.
- Yog tias koj xav txuas ntxiv nrog qee qhov zaub mov tiav, txiav txim siab yuav cov organic version. Tseem rov tshuaj xyuas cov npe khoom noj thiab cov npe khoom, tab sis nws yuav tsum yooj yim dua los nrhiav cov khoom noj uas tsis muaj cov organic ntxiv.
Kauj Ruam 4. Tsis txhob ua cov nqaij
Ib pab pawg ntawm cov khoom noj uas tau ua tiav ntau dhau thiab muaj ntau yam ntxiv (suav nrog qee qhov tsis zoo ntawm nitrates thiab nitrites) yog ua cov nqaij. Yog tias koj tab tom nrhiav kom tsis txhob muaj teeb meem ntxiv, hla cov protein no.
- Cov nqaij ua tiav tuaj yeem suav nrog cov khoom xws li nqaij deli, nqaij npuas kib, hnyuv ntxwm, cov kaus poom, cov nqaij haus luam yeeb, thiab cov dev kub.
- Cov khoom noj no, ntxiv rau muaj qee qhov tsis zoo ntxiv, kuj muaj ntau hauv calories, rog, thiab sodium. Noj cov no tsis tu ncua lossis ntau ntau tau txuas rau mob qog noj ntshav thiab mob plawv.
- Hloov chaw ntawm cov khoom uas tau ua tiav no, xaiv cov nqaij ntshiv, cov txheej txheem tsawg dua ntawm cov protein. Koj tuaj yeem ua koj tus kheej cov nqaij deli los ntawm ci nqaij qaib lossis qaib ntxhw mis hauv qhov cub thiab txiav lawv rau cov qhaub cij. Ci ntses, nqaij qaib, qaib ntxhw, nqaij nyug nqaij nyug, lossis nqaij npuas rau zaub mov es tsis txhob siv cov dev kub lossis hnyuv ntxwm. Koj tseem tuaj yeem sim ua koj tus kheej cov hnyuv ntxwm tshais los ntawm kos nrog nqaij npuas hauv av.
Kauj Ruam 5. Xaiv cov nplej uas ua tiav tsawg
Lwm qhov ntawm cov khoom phom sij ntxiv yog qee hom nplej (tshwj xeeb yog qhob cij). Hloov chaw ntawm kev sau cov hom zaub mov no, sim ua lwm yam kev xaiv noj qab haus huv los ntawm pab pawg.
- Cov khoom xws li qhob cij, tortillas thiab qhwv, muffins, thiab waffles tau paub tias muaj qee yam muaj teeb meem ntxiv. Ib txwm tshuaj xyuas cov npe khoom ntawm cov khoom noj no ua ntej yuav khoom.
- Txawm li cas los xij, muaj qee qhov hloov pauv ntawm cov khoom no uas yog 100% cov organic lossis tsis muaj kev saib xyuas dawb. Ntau zaus, lawv tau pom nyob hauv ntu lub tub yees ntawm lub khw muag khoom noj. Khaws cov nplej tsis pub khaws cia hauv lub tub yees kom pab ua kom lawv lub neej ruaj khov. Qhov no tuaj yeem tiv thaiv pwm.
- Ib qho ntxiv, koj tuaj yeem sim ua ntau yam khoom noj no los ntawm kos hauv tsev. Xav txog kev ci koj tus kheej cov qhob cij, ua waffles thiab muffins los ntawm kos, lossis txawm tias ua rau koj tus kheej hauv tsev tortillas.
Lub tswv yim
- Ib txwm nyeem daim ntawv qhia khoom noj khoom haus thiab cov npe khoom ntawm cov khoom noj uas tau ua tiav thiab muaj ntau dua ib qho khoom xyaw.
- Ua haujlwm maj mam tshem tawm koj lub pantry thiab lub tub yees ntawm cov zaub mov tiav uas muaj cov tshuaj phem uas koj xav kom zam.
