Koj puas tshaib plab? Qee qhov kev tshawb fawb xav txog qab zib ua rau muaj yees vim tias nws cuam tshuam rau lub hlwb. Yog tias koj tab tom sim poob qhov hnyav uas koj tau tso vim yog kev nyiam qab zib, lawv tau pom zoo kom kho kev quav tshuaj es tsis txhob kho qhov hnyav. Qab zib ua rau cov hniav lwj, rog rog, mob ntshav qab zib, metabolic syndrome, mob plawv thiab mob. Thaum 1 gram rooj qab zib (sucrose) muaj 4 calories uas muab lub zog, nws tsis muaj lwm cov as -ham. Vim li no, American Heart Association pom zoo tias poj niam haus tsawg dua 6 teaspoons (25 g) ib hnub thiab cov txiv neej haus tsawg dua 9 teaspoons (37.5 g) qab zib ib hnub. Txhawm rau txiav koj cov piam thaj siv, sim xaiv lub ntuj hloov pauv qab zib lossis qab zib uas muaj cov as -ham.
Cov kauj ruam
Ntu 1 ntawm 2: Xaiv Cov Khoom Hloov Chaw thiab Cov Khoom Qab Zib
Kauj Ruam 1. Tham nrog koj tus kws kho mob
Nug koj tus kws kho mob kom pom zoo cov khoom qab zib raws li koj qhov kev noj qab haus huv tshwj xeeb. Feem ntau, cov khoom qab zib ntuj muaj kev nyab xeeb dua thiab muab cov as -ham ntau dua li cov khoom qab zib dag.
- Koj tseem yuav tsum txwv koj cov piam thaj thiab qab zib kom tsawg, tsis hais koj hloov qhov twg los xij. Nco ntsoov tias tsis muaj qab zib "noj qab nyob zoo" tiag.
- Koj tus kws kho mob yuav pom zoo kom koj noj cov khoom qab zib ib txwm tsis txhob ntxiv cov khoom qab zib dag rau cov zaub mov. Piv txwv li, koj tuaj yeem xaiv cov qhob noom xim kasfes tsaus lossis txiv hmab txiv ntoo tshiab es tsis txhob haus dej qab zib nrog aspartame.
Kauj Ruam 2. Siv zib ntab
Zib ntab yog cov qab zib ntuj uas muaj 21 calories rau ib diav (lossis 3 calories ib gram). Nws tuaj yeem siv hauv ci thiab ua noj. Yog tias koj tab tom nrhiav kev qab zib kom nyab xeeb, zib ntab tsis muaj kev txhawj xeeb txog kev nyab xeeb, txawm hais tias koj yuav tsum tsis txhob muab nws rau menyuam yaus hnub nyoog qis dua 1 xyoos vim muaj kev pheej hmoo ntawm menyuam mos botulism.
Zib ntab nquag siv tshuaj los kho ntau yam mob, kho qhov txhab, thiab rau nws cov tshuaj tua kab mob
Kauj Ruam 3. Qab zib nrog stevia
Stevia yog tshuaj ntsuab uas tuaj ntawm tsob ntoo Stevia rebaudiana. Nws kwv yees li 60 npaug qab zib dua li qab zib. Stevia tsis muaj calories thiab tsis muaj cov as -ham. Vim li no, nws nquag siv los pab poob phaus txawm hais tias kev kawm xav tau los txhawb qhov no.
- Tsis muaj pov thawj tshwm sim cuam tshuam nrog stevia. Cov Khoom Noj thiab Tshuaj Yeeb Tshuaj (FDA) thiab Lub Chaw rau Kev Tshawb Fawb Hauv Zej Zog (CSPI) ob leeg txiav txim siab stevia kom nyab xeeb.
- Yog tias koj pom qhov qab zib, stevia tuaj yeem ua ke nrog qab zib kom zais nws qhov qab qab.
Kauj Ruam 4. Txiav txim siab siv cawv cawv
Cov cawv qab zib (sorbitol, xylitol thiab mannitol) tau pom muaj nyob hauv cov khoom noj. Lawv muaj 10 calories rau ib diav, tab sis kuj tsuas yog ib nrab li qab zib li cov piam thaj. Vim tias lawv tsis txuas nrog kab mob hniav lossis rog dhau, kws kho hniav feem ntau pom zoo kom haus cawv qab zib. Txij li thaum lawv yog cov qab zib, koj yuav tsum tseem sim txiav rov qab rau lawv.
- Cov dej qab zib cawv tsis yooj yim los ntawm lub cev li cov piam thaj. Lawv tuaj yeem ua rau roj, tsam plab, thiab raws plab.
- Xylitol yog tshuaj lom rau dev thiab miv. Nco ntsoov tias koj cov tsiaj tsis noj xylitol lossis txhua yam uas muaj cov qab zib. Yog tias koj xav tias lawv tau noj nws, hu tam sim rau ASPCA Animal Poison Control Center (APCC) ntawm (888) 426-4435.
Kauj Ruam 5. Nrhiav agave nectar
Qhov no los ntawm tsob ntoo agave, ib hom cactus. Nws zoo ib yam hauv kev saj, kev ntxhib los mos, thiab zoo li zib ntab thiab muaj 20 calories rau ib diav. Agave nectar yog qab zib dua qab zib thiab muaj fructose, uas feem ntau pom muaj hauv txiv hmab txiv ntoo.
Nco ntsoov tias agave nectar cuam tshuam nrog teeb meem kev noj qab haus huv. Nws tuaj yeem nce qib ntshav lipid, txo cov tshuaj insulin, thiab ua rau muaj kev pheej hmoo ntawm ntshav qab zib thaum noj ntau
Ntu 2 ntawm 2: Xav txog Kev Tsim Khoom thiab Ua Qab Zib Qab Zib
Kauj Ruam 1. Ua tib zoo saib cov khoom qab zib dag
Feem ntau cov khoom qab zib tsis tau sim kom huv thiab cov khoom feem ntau muaj ntau hom qab zib. Qhov no tuaj yeem ua rau nws nyuaj rau txiav txim siab ntau npaum li cas qab zib uas koj tab tom noj. Nyeem cov ntaub ntawv khoom noj khoom haus thiab cov npe khoom xyaw kom txiav txim siab paub. Kawm paub ntau yam qab zib kom koj tuaj yeem paub lawv hauv cov khoom lag luam niaj hnub.
- Tsis quav ntsej kev tshaj tawm uas hu ua qab zib "ntuj." Txij li cov khoom qab zib qab zib feem ntau tuaj ntawm lub hauv paus ntuj (zoo li tshuaj ntsuab lossis qab zib), lawv tuaj yeem sau tias "ntuj" txawm hais tias lawv tau ua tiav.
- Cov kev tshawb fawb qhia tias qee qhov khoom qab zib dag muaj kev nyab xeeb hauv qhov txwv, txawm tias rau poj niam cev xeeb tub.
Kauj Ruam 2. Saib xyuas kom muaj fructose pob kws phoov siab (HFCS)
HFCS yog pob kws pob kws uas tau dhau los ua fructose. Thaum nws tsuas muaj 17 calories rau ib diav, nws tau cuam tshuam nrog kev rog, kab mob plawv thiab mob ntshav qab zib, hauv ob peb txoj kev tshawb fawb zoo. Nyeem cov ntawv cim rau HFCS. Txij li nws yog cov khoom qab zib pheej yig, nws tau siv ntau yam khoom, yog li ua tus cwj pwm nyeem cov ntawv.
Lub Chaw Tshawb Fawb Txog Kev Tshawb Fawb hauv Pej Xeem Txiaj Ntsig (CSPI) pom zoo txiav rov qab rau HFCS. Lub koom haum American Heart pom zoo tias cov poj niam feem ntau tsis tau txais ntau dua 100 calories (kwv yees li 6 teaspoons lossis 25 g) ntawm kev ntxiv qab zib txhua hnub thiab cov txiv neej tsis tau ntau dua 150 calories (9 teaspoons lossis 37.5 g)
Kauj Ruam 3. Siv neotame
Neotame yog cov qab zib tshiab uas muaj xoom calories thiab xoom cov as -ham. Nws yog 7, 000 txog 10, 000 npaug qab zib dua li cov piam thaj thiab tsis tau txuas rau ib qho teeb meem kev noj qab haus huv. Nws yog ib qho ntawm cov khoom qab zib uas tsuas yog tau teev tseg los ntawm Lub Chaw rau Kev Tshawb Fawb hauv Kev Tshaj Lij rau pej xeem kom nyab xeeb.
Neotame tsis siv rau hauv ntau cov khoom, tejzaum nws vim nws kim dua lwm cov khoom qab zib dag
Kauj Ruam 4. Ua tib zoo saib kom zoo
Advantame yog cov qab zib tshiab uas zoo ib yam li aspartame thiab vanillin (cov khoom ua kom tsw qab). Nws yog 100 zaug qab zib dua li aspartame. FDA thiab European Food Safety Authority tau pom zoo lub npe siv tau ntau yam khoom.
Vim tias kev tshawb fawb tseem tab tom ua, xyuam xim rau ib qho kev ceeb toom kev noj qab haus huv txog qhov muaj txiaj ntsig zoo uas tau tshaj tawm
Kauj Ruam 5. Saib xyuas aspartame
Aspartame yog cov khoom qab zib nrov nrog xoom calories thiab xoom cov as -ham uas nquag pom hauv cov zaub mov noj thiab dej qab zib. Thaum muaj qee qhov kev xav tias aspartame yuav yog carcinogen, FDA tau pom tias qhov no tsis muaj tseeb thiab nws muaj kev nyab xeeb rau haus.
Tsis txhob haus aspartame yog tias koj muaj phenylketonuria, uas yog kab mob tsis zoo
Kauj Ruam 6. Saib rau sucralose
Sucralose (hom tshuaj npe Splenda®) yog cov tshuaj qab zib. Nws nquag siv hauv cov khoom noj vim tias nws tsis muaj calories thiab tiv taus cua sov. Nws tau kawm ntau yam thiab ntau dua 110 qhov kev nyab xeeb tau tshuaj xyuas los ntawm FDA ua ntej nws tau pom zoo tias muaj kev nyab xeeb.
Txij li thaum sucralose pom muaj ntau yam khoom noj (mis nyuj khov, qhob cij, khoom qab zib, dej qab zib), nws yooj yim los noj ntau. 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
Kauj Ruam 7. Saib rau saccharin
Cov qab zib no (Qab zib thiab Qis®, Qab Zib®, Qab Zib®, Qab Zib®, Qab Qab Zib®, thiab Necta Qab Zib®) nrog xoom calories thiab xoom cov as -ham tsis yog siv dav li yav dhau los vim tias nws tau hloov ntau yam los ntawm aspartame thiab zoo dua qab cov khoom qab zib. Saccharin ib zaug ntseeg tias yog carcinogen, tab sis kev tshawb fawb ntxiv thiab kev sim tib neeg tau ua pov thawj tias nws muaj kev nyab xeeb rau tib neeg noj.
Lub Chaw Tshawb Fawb Txog Kev Tshawb Fawb Hauv Pej Xeem Kev Noj Qab Haus Huv (CSPI) tseem pom zoo kom zam kev saccharin
Kauj Ruam 8. Xav txog acesulfame potassium
Cov qab zib no (Sunett® thiab Sweet One®) tsis muaj calories thiab tsis muaj cov as -ham. Nws yog 200 zaug qab zib tshaj qab zib. Nws yog cua sov-ruaj khov yog li tuaj yeem pom hauv cov khoom ci thiab ntau lwm yam khoom lag luam. Nws tsis pom zoo siv nrog nqaij qaib lossis nqaij.
Thaum acesulfame potassium tsis muaj calories, kev tshawb fawb tsis qhia tias nws pab nrog ntshav qab zib lossis tswj kev hnyav
Lub tswv yim
- Cov khoom qab zib dag ua haujlwm los ntawm kev dag koj tus nplaig thiab lub hlwb kom paub qhov ntxim nyiam qab zib.
- Qab zib tuaj yeem "teeb" thaj chaw ntawm lub hlwb cuam tshuam nrog kev quav yeeb quav tshuaj ntau dua li cov tshuaj xws li yeeb dawb.
