Kev noj qab haus huv ntau dhau los muaj peev xwm npau qaib rau lub cev ntawm cov laus thiab cov menyuam yaus. Cov menyuam uas tau noj tshuaj ntau dhau ntawm cov tshuaj qab rog tsis zoo. Qhov no yuav yuav ua rau koj qhov hnyav nce thiab muaj kev pheej hmoo rau cov kab mob zoo li kev rog, hom 2 mob ntshav qab zib, thiab kab mob hauv plab. Qab zib ntau dhau kuj tuaj yeem ua rau ntau cov roj ntau hauv cov nplooj siab, ib qho mob uas paub tias tsis muaj rog rog rog.
Kev tshawb xyuas qhia tau hais tias cov menyuam uas tau txiav tawm suab thaj yeeb yuav ua rau pom kev noj qab haus huv sai. Hauv ib txoj kev tshawb nrhiav, 41 cov menyuam yaus raug txiav tawm suab thaj rau 9 hnub. Los ntawm hnub kaum, kev txhim kho feem tau pom muaj nyob hauv ob qho tib si ntawm lub siab thiab cov tshuaj insulin. Thaum no yog ib txoj kev kawm me me, nws tseem ceeb rau qhov kev txiav rov qab rau cov khoom qab zib tuaj yeem cuam tshuam kev noj qab nyob zoo rau cov menyuam yaus.
Muab daim tawv yuag rau ntawm thaj chaw qab zib kom pom thiab nrhiav lwm txoj hau kev qab zib rau cov menyuam yaus.
Ntuj vs. Ntxiv
Coob tus niam txiv tau ntiav kom to taub txog qhov sib txawv ntawm qhov sib txawv thiab cov suab thaj. Cov suab thaj ntxiv yog cov uas ntxiv-ntxiv ua ib qho khoom noj. Luam theej muaj npe rau cov khoom xws li granulated qab zib, Maple phoov, siab fructose pob kws phoov, thiab cov suab thaj xim av.
Lawm, suab thaj muaj nyob hauv cov txiv hmab txiv ntoo thiab cov khoom noj siv mis. Cov hom suab thaj no yuav cuam tshuam cov zauv ntawm cov ntawv qhia zaub mov tab sis yuav tsis sau rau hauv cov khoom xyaw vim lawv tsis ntxiv rau daim ntawv qhia.
Cov hom suab thaj no tsis cuam tshuam nrog cov pawg ntawm cov khoom noj tsis zoo uas tsis muaj qab hau ntxiv rau kev noj haus. Tsis zoo li cov khoom siv ntxiv, txiv hmab txiv ntoo thiab mis nyuj tseem muaj ntau cov as-ham uas muaj fiber ntau, vitamin C, calcium, thiab vitamin D.
Lub FDA muaj lub hom phiaj los hloov cov ntawv teev khoom noj khoom haus los sau ntxiv cov suab thaj ntau ntxiv, yog li koj tuaj yeem pom yooj yim ntau npaum li cas qab zib rau koj cov zaub mov.
Hom Piam Txheej Txheem
Ib qho piam thaj me me hauv koj tus menyuam lub ntiaj teb yog qhov tsis muaj kev tiv thaiv thiab nws tsis tsim nyog los sau npe rau lub tswv yim tias koj tus me nyuam yuav tsis noj mov. Oftentimes cov khoom muag ua lag luam tshwj xeeb rau cov menyuam yaus yog cov neeg ua txhaum phem tshaj plaws, yog li ntawm qhov kev sib tw rau cov khoom noj no rau feem ntau ntawm cov menyuam yaus.
1) Flavored Yogurt
Kua mis nyeem qaub yog ib yam khoom xyaw ntawm suab thaj, featuring ib qho tawm ntawm mis, txiv hmab txiv ntoo, thiab ntxiv qab zib. Saib xyuas cov npe ntawm koj tus menyuam cov nyiam cov khoom thiab xaiv rau cov qis tshaj cov qab zib tag nrho.
2) Zaub xam lav hnav
Tej zaum koj yuav xav tsis thoob los kawm tias qab zib yog nkaum hauv koj cov zaub xam lav, tab sis nws tseem yuav muaj. Tsis txhob mus rau lub raj mis, tsuas yog qia kua txiv qaub, txiv roj roj, thiab ib qho kov ntawm mustard rau lub ris tsho dawb thiab tsis muaj piam thaj lossis veggie dip.
3) Flavored Oatmeal
Seb nws yog pob ntawv ntawm kua txiv-cinnamon los yog kua txiv hmab txiv ntoo qos xim liab, muaj feem ntau tias oatmeal yog sweeter dua li koj xav kom nws ua. Txij li thaum oatmeal tuaj yeem ua rau noj tshais zoo, npaj nws dawb thiab ntxiv qhov sib txuas ntawm koj niam, txiv hmab txiv ntoo tshiab thiab ceev, lossis ib txoj hnyav ntawm maple phoov.
4) Cov Khoom Noj Txuag
Txij ntawm barbecue qos yaj ywm cheddar cheese paj kws, ntau cov khoom noj txom ncauj tau muab tso nrog ntxiv sweeteners. Txhawm kom tsis txhob muaj cov flavorings uas muaj suab thaj, ua si ntawm ntau hom chips thiab cov khoom noj txom ncauj zoo ib yam hauv cov zaub mov.
5) Smoothies
Frosty blends txiv hmab txiv ntoo tuaj yeem ua kom muaj kev noj qab haus huv, tab sis ntau cov neeg pluag (tshwj xeeb tshaj yog cov neeg tawg pleb ntawm cov khw muag khoom) yog ua nrog syrups, sorbets, juices, thiab lwm yam khoom xyaw qab zib. Xyuas kom tseeb tias cov yas uas koj ua thiab yuav rau koj cov menyuam yog tsim los ntawm cov khoom xyaw tag nrho.
Ntxiv tej yam ntuj tso rau cov dej haus no los yog cov kua txiv hmab txiv ntoo me me los yog ob qho tib si, xws li hauv cov txiv tsawb no ua kom muaj hnub smoothie .
6) Savory Sauces
Lwm cov dej uas tsis txhij txog hauv qab zib tuaj yeem pom nyob hauv pantry pob zeb zoo li cov txiv lws suav lwj, cov kaus poom kua zaub, thiab cov kabmob, yog li yuav tsum tsis txhob haus cov zaub mov hauv qab cov kua qab qab zib.
Qab Zib Txhab: Cov Tswv Yim Kom Nyab Xeeb Los Pib
Cia koj tus menyuam cov ntshav qab zib kom txhij rau ntawm feem ntau cov pluas noj thiab khoom noj txom ncauj. Nov yog tsib txoj hauv kev yooj yim los pib.
- Txo kom tsawg ntawm cov khoom noj uas ua tiav heev, feem ntau lawv muaj qab zib ntau.
- Xav tias ua ntej koj haus dej qab zib rau hauv cov hnyuv xyaw ntawm cov calorie ntau ntau.
- Sib piv cov khoom noj ua khoom noj xws li yogurt, cereal, thiab granola tuav kom pom cov kev xaiv zoo tshaj plaws.
- Txhawb txoj kev ntshaw los ntawm kev muab cov khoom qab zib rau txiv hmab txiv ntoo mus rau kiddos.
- Cov kauj ruam tom qab ua cov piam thaj hauv tsev los ntawm kev tsim cov qauv ntawm cov hnav khaub ncaws, khoom qab zib, thiab smoothies.
> Qhov chaw:
> Schwarz JM. Teebmeem ntawm Dietary Fructose Restriction rau Mob Hlwb, Hloov tshiab Novo Lipogenesis, thiab Insulin Kinetics rau Cov Menyuam Nrog Kev Ntxim Saib Ntxim Ua. Gastroenterology. 2017 Jun 1 [Epub ua ntej sau]