Yog tias koj tab tom sim txwv koj cov hniav qab zib, koj tsis nyob ib leeg. Keeb kwm, qab zib tau yog ib qho ntawm cov qoob loo loj tshaj plaws hauv ntiaj teb thiab tau loj hlob tsuas yog nyob rau xyoo pua 17th thaum nws tau nthuav dav. Niaj hnub no, tib neeg tau txais kwv yees li 20% ntawm lawv cov calories txhua hnub los ntawm qab zib. Hmoov tsis zoo, qab zib ua rau muaj kev sib kis thoob ntiaj teb ntawm cov kab mob ntev xws li ntshav qab zib, rog, kab mob plawv, kab mob siab, thiab lwm yam mob. Qee cov kws tshawb fawb qhia tias qab zib cuam tshuam rau lub hlwb zoo ib yam li cov tshuaj muaj yees thiab muaj cov tsos mob ntawm kev thim tawm thaum tib neeg tsum tsis txhob siv cov piam thaj. Yog tias koj xav nrhiav cov piam thaj kom zoo, koj yuav tsum xaiv cov khoom qab zib ntuj, thiab txwv koj cov piam thaj kom tsawg.
Cov kauj ruam
Ntu 1 ntawm 3: Xaiv Qab Zib Qab Zib Qab Zib
Kauj Ruam 1. Xaiv cov carbohydrates yooj yim
Koj lub cev xav tau cov carbohydrates los muab lub zog rau koj cov cell. Txij li cov carbohydrates tawg mus rau hauv cov piam thaj (lub suab thaj ntuj, thiab koj lub cev nyiam lub zog qhov chaw) koj yuav tsum txiav txim siab qhov twg koj tau txais cov carbohydrates tsim nyog los ntawm no. Xaiv cov carbohydrates yooj yim uas siv koj lub cev ntev dua los zom, uas tuaj yeem tswj koj cov ntshav qab zib. Tau txais cov carbohydrates yooj yim los ntawm:
- Cov nplej tag nrho
- Cereals
- Zaub
- Txiv hmab txiv ntoo
- Taum
- Legumes
Kauj Ruam 2. Txwv koj cov lus qab zib kom tsawg
Tsis muaj ib yam zoo li qab zib noj qab nyob zoo, yog li koj yuav tsum noj nws hauv qhov nruab nrab. American Heart Association pom zoo txwv koj cov piam thaj kom tsawg rau 6 teaspoons (25 g lossis 100 calories) ib hnub yog tias koj yog poj niam, thiab 9 teaspoons (37.5 g lossis 150 calories) ib hnub yog tias koj yog txiv neej. Sim ua kom tsis txhob muaj suab thaj yooj yim xws li qab zib (sucrose) uas tuaj yeem ua rau lub cev tawg sai.
Sim txo koj cov dej qab zib, dej qab zib, khoom qab zib, ncuav qab zib, ncuav qab zib, thiab pies
Kauj Ruam 3. Siv zib ntab
Hloov chaw kom ncav cuag cov lus yooj yim phoov, hloov nws nrog lwm cov qab zib uas muaj cov as -ham. Zib ntab muaj qee cov vitamins, minerals thiab antioxidants, suav nrog cov vitamins C thiab B6, folate, niacin, riboflavin, calcium, hlau, thiab manganese.
Txij li zib ntab yog ua los ntawm kev sib xyaw ua ke ntawm cov suab thaj, cov kev tshawb fawb tau qhia tias nws yooj yim dua ntawm koj cov ntshav qab zib. Nws kuj qab qab zib dua li sucrose (rooj qab zib), yog li koj tuaj yeem siv tsawg dua
Kauj Ruam 4. Noj cov suab thaj
Molasses yog lwm cov khoom qab zib uas zom zom rau hauv sucrose, txawm hais tias nws yuav siv sijhawm ntev dua rau koj lub cev kom tawg. Nws tseem muaj cov calcium thiab magnesium uas zoo rau koj cov pob txha. Cov kev tshawb fawb tau qhia tias zib ntab muaj hlau, potassium thiab antioxidants.
Txij li cov suab thaj muaj qhov tshwj xeeb saj zoo, koj tuaj yeem xav hloov cov suab thaj rau qab zib thaum ci
Kauj Ruam 5. Nrhiav lwm cov khoom qab zib uas muaj txiaj ntsig zoo
Cov suab thaj thiab zib ntab tsuas yog qee qhov kev hloov pauv ntawm cov khoom qab zib uas zom rau hauv sucrose thiab qab zib. Tab sis, vim tias muaj txiaj ntsig kev noj qab haus huv me me, lawv tau pom "tsis zoo" rau koj dua li qab zib. Lwm yam khoom qab zib ntuj suav nrog:
- Agave phoov
- Maple phoov
- Cov suab thaj xim av (uas muaj me ntsis ntawm cov suab thaj suav nrog)
- Txiv maj phaub qab zib (uas muaj qee qhov fiber ntau)
Ntu 2 ntawm 3: Xaiv Kev Noj Qab Nyob Zoo Lwm Yam Qab Zib
Kauj Ruam 1. Xav txog stevia
Stevioside thiab Rebaudioside ob qho tib si ua lag luam raws li stevia thiab tuaj ntawm stevia rebaudiana shrub. Stevia nyob txhua qhov chaw los ntawm 30 txog 300 zaug qab zib dua li qab zib ntawm ib gram rau gram hauv paus. Nws yog qhov hloov pauv nrov vim tias nws tsis muaj calories thiab tuaj yeem siv hauv ci thiab ua noj. Cov kev tshawb fawb tau qhia tias stevia yuav muaj txiaj ntsig hauv kev txo qis cov roj cholesterol thiab ntshav qab zib.
Stevia muaj qhov iab me ntsis, yog li nws feem ntau ua ke nrog lwm cov qab zib kom npog qhov tsw
Kauj Ruam 2. Xaiv xylitol
Xylitol yog cov qab zib tshaj plaws ntawm cov cawv qab zib, uas tau hloov pauv qab zib. Cov kws kho hniav pom zoo siv xylitol vim nws tsis txhawb nqa cov hniav lwj, tsis zoo li lwm cov suab thaj. Nws muaj cov calories, tab sis xylitol tsis nce ntshav qab zib lossis qib insulin.
- Lub cev muaj lub sijhawm nyuaj nqus xylitol, yog li koj yuav muaj roj, tsam plab, thiab raws plab, tshwj xeeb tshaj yog tias koj haus ntau ntau.
- Nco ntsoov tias xylitol yog lom heev rau dev thiab miv. Yog tias koj tus tsiaj noj xylitol lossis cov khoom lag luam uas muaj xylitol (xws li cov pos hniav), hu rau koj tus kws kho tsiaj tam sim lossis Tus Kws Pabcuam Tshuaj Tiv Thaiv Kab Mob (800-213-6680).
Kauj Ruam 3. Saib rau erythritol
Erythritol yog lwm cov cawv qab zib uas feem ntau sib xyaw nrog stevia los npog stevia qhov iab iab. Erythritol yog 60 txog 70 npaug qab zib dua li cov piam thaj, tab sis nws tsis nce qib ntshav qabzib lossis cuam tshuam rau cov cholesterol. Zoo li xylitol, erythritol tsis ua rau cov hniav lwj (vim tias cov kab mob tsis zom nws).
Lub Chaw Tshawb Fawb Txog Kev Tshawb Fawb Hauv Pej Xeem pom zoo rau erythritol ua lwm yam qab zib uas muaj kev nyab xeeb, txawm hais tias nws tuaj yeem ua rau roj, tsam plab, raws plab, lossis xeev siab hauv qee tus neeg, tom qab siv ntau
Kauj Ruam 4. Suav nrog yacon phoov
Cov phoov no los ntawm cov hauv paus hniav ntawm tsob ntoo yacon. Ntxiv rau qhov ua qab zib ntuj, nws muaj fructooligosaccharides (FOS) uas tuaj yeem ua raws li prebiotic, txhawb kev noj qab haus huv cov kab mob zoo.
Cov kev tshawb fawb tseem tau qhia tias noj yacon phoov txhua hnub tuaj yeem pab ua kom poob phaus hauv cov neeg uas muaj tshuaj insulin
Kauj Ruam 5. Sim whey qis
Cov piam thaj hloov no muaj fructose (piam thaj pom hauv cov txiv hmab txiv ntoo thiab zaub), sucrose, thiab lactose (mis qab zib). Nws tuaj yeem siv tau ntau yam zoo li qab zib uas txhais tau tias koj tuaj yeem ua noj thiab ci nrog nws (tsis zoo li cov khoom qab zib dag).
Whey qis tsis tau nqus los ntawm lub cev, yog li koj tau txais qhov qab zib yam tsis tau noj ntau calories. Whey qis muaj 4 calories rau ib diav
Kauj Ruam 6. Xav txog qhov txaus ntshai ntawm cov khoom qab zib dag
Cov tshuaj qab zib zoo li aspartame, sucralose, thiab saccharin feem ntau pom muaj nyob hauv cov zaub mov noj thiab dej qab zib. Cov tsis muaj calorie qab zib no tsis muaj lwm yam khoom noj muaj txiaj ntsig. Kev tshawb fawb qhia tias lawv tsis pab nrog ntshav qab zib lossis tswj kev hnyav. Ntau qhov kev tshawb fawb ywj pheej tau txuas cov khoom qab zib dag no nrog mob qog noj ntshav, mob qog noj ntshav, thiab mob plab hnyuv.
Cov poj niam cev xeeb tub, menyuam yaus, thiab cov neeg uas muaj phenylketonuria (muaj keeb caj ces tsis zoo) yuav tsum tsis txhob siv aspartame. Koj kuj yuav tsum txwv qhov ntau ntawm sucralose uas koj muab rau cov menyuam yaus, vim tias lawv tuaj yeem tau txais sucralose ntau dua li FDA pom zoo
Ntu 3 ntawm 3: Xav Txog Qab Zib Qhov Kev Noj Qab Haus Huv
Kauj Ruam 1. Paub txog qab zib cov txiaj ntsig kev noj haus
Qab zib tsis muaj nqi noj haus (tsis muaj cov vitamins, minerals, antioxidants, thiab lwm yam). Nws muaj cov calories, tab sis lawv paub tias "tsis muaj calories" vim tias tsis muaj txiaj ntsig kev noj qab haus huv.
- Qab zib muab qee lub zog vim tias nws muaj calories. Calories yog ntsuas lub zog tso tawm los ntawm zaub mov.
- Nco ntsoov tias tag nrho cov khoom noj, zoo li txiv hmab txiv ntoo, muaj cov piam thaj tshwm sim muaj txiaj ntsig noj haus.
Kauj Ruam 2. Nkag siab tias qab zib tau ua tiav los ntawm koj lub siab
Qee hom ntaub ntawv qab zib, zoo li fructose, tsuas yog metabolized hauv lub siab. Yog tias koj noj ntau fructose, koj lub siab tuaj yeem ua haujlwm ntau dhau, tsis hais seb fructose tuaj los ntawm qee yam noj qab haus huv zoo li txiv apples lossis ua zaub mov tiav nrog fructose pob kws phoov.
Yog tias koj lub siab twb puas lawm, noj zaub mov nrog ntxiv fructose tuaj yeem ua rau koj lub siab puas ntau dua
Kauj Ruam 3. Xav txog qhov qab zib txuas nrog insulin tsis kam
Kev tiv thaiv insulin (tseem hu ua prediabetes) tuaj yeem ua rau ntshav qab zib thiab cov kab mob metabolic. Cov kev tshawb fawb qhia tias kev noj qab zib yog txuas ncaj qha mus rau insulin tsis kam thiab ua rau rog. Kev noj qab zib yog txuas nrog kev txhim kho ntawm cov ntshav qab zib thiab cov teeb meem metabolic syndrome:
- Mob plawv
- Kev puas hlwb
- Dig muag
- Mob raum
Kauj Ruam 4. Kawm paub txog qab zib kev sib txuas rau qhov mob o
Cov kev tshawb fawb tau pom tias qab zib muaj feem cuam tshuam rau mob ntev uas cuam tshuam nrog cov kab mob xws li rog, ntshav qab zib, mob plawv, Alzheimer tus kab mob, mob caj dab, kab mob autoimmune, thiab mob qog noj ntshav.
