Nws los ntawm txiv hmab txiv ntoo, tab sis qhov tsis yog txhais hais tias nws yog ib txwm zoo rau koj
Qab zib siv los ua ib qho yooj yim, ib qho yooj yim hauv tsev neeg uas tau nphoo tshaj cereal thiab tau mus rau hauv kas fes los yog yooj yim txais ntawm ib tug neeg nyob hauv ib qho chaw ceev nrooj. Cov piam thaj dawb (los sis xim av) yog cov tib neeg uas muaj suab thaj, tsuas yog ib qho yooj yim to taub thiab tswj tau.
Tam sim no, li cas los xij, vim tias ntau yam khoom noj muaj ntxiv qab zib, nws yog kev txhawj xeeb txog kev noj qab haus huv.
Cov neeg noj qab haus huv ntau dua li yav dhau los nyob rau hauv daim ntawv ntawm fructose, uas tej zaum yuav muab ntxiv rau hauv qee lub sij hawm copious nqi rau cov zaub mov tiav. Vim li ntawd, nws tseem ceeb heev kom nkag siab tias qhov fructose yog dab tsi thiab yog vim li cas koj yuav tsum saib xyuas rau nws.
Qhov Sib txawv ntawm Fructose thiab Sucrose
Cov khoom dawb uas koj tau khaws cia rau hauv ib lub tais rau ntawm lub rooj noj mov los yog hauv lub pantry tom ntej no rau cov hmoov nplej yog sucrose. Nws los ntawm qab zib cane thiab qab zib beets. Fructose ib qho yooj yim qab zib , yog ib qho ntawm ob yam kabmob kua qab qab uas ua rau sucrose; ib qho yog glucose. Tag nrho cov khoom noj uas muaj qab zib muaj fructose.
Fructose feem ntau hu ua cov txiv hmab txiv ntoo hauv qab zib vim tias nws tshwm sim hauv ntau cov txiv hmab txiv ntoo, xws li cov txiv hmab txiv ntoo, cov txiv kab ntxwv, thiab cov txiv apples. Nws kuj muaj nyob rau hauv cov zaub, xws li beets, qab zib qos, thiab dos. Muab hais tias nws yog ib feem ntawm ntau cov zaub mov zoo noj, fructose tej zaum yuav tsis zoo li xws li qhov phem tshaj plaws. Txawm li cas los xij, yog ib qho khoom noj uas sawv ntsug xwb, fructose yog ze li ob zaug li qab zib raws li cov lus qab zib thiab tuaj yeem muab cov ntshav qab zib zoo li sucrose.
Fructose nyob rau hauv cov Khoom Noj Khoom Haus Peb Noj
Nyob rau hauv tag nrho cov ntxeev, koj noj ntau dua fructose tshaj koj zoo-great-niam tais yawm txiv ua. Ob puas xyoo dhau los, qhov nruab nrab ntawm Asmeskas tau siv txog ob pounds suab thaj hauv ib xyoo tag nrho, raws li US Department of Health thiab Human Services (DHHS). Niaj hnub no tus xov tooj yog 152 phaus-hais txog peb phaus, los yog rau 6 khob ntawm lub piam thaj.
Fructose feem ntau yog siv rau hauv cov khoom noj ua zaub mov ua ke vim nws tsis tshua kim ua dua li sucrose thiab nws yuav siv tsawg dua ntawm nws kom tau tib theem ntawm tsos. Nws yog feem ntau consumed nyob rau hauv daim ntawv ntawm high fructose pob kws syrup- fructose uas tau ua ke nrog pob kws phoov thiab sib kho kho kom cov concentration thiab tsos zoo ntawm fructose.
Tej zaum koj yuav xav paub tias 74 feem pua ntawm tag nrho cov khoom noj muaj ib co hom qab zib ntxiv thiab tsis yog rau cov khoom noj uas qab qab zib. Nws tseem nkaum nyob hauv txhua yam ntawm cov hwj txwv salad dressings rau ketchup.
Ib qho tseem ceeb tshaj plaws uas cov neeg noj khoom haus ntxiv suab thaj, yog, los ntawm qab zib-dej qab zib, nrog rau dej qab zib, haus cov dej haus, thiab dej qab zib dej qab zib muag hauv cov hwj. Cov neeg Mis Kas yuav haus tsib zaug ntau dua li lawv tau ua thaum xyoo 1950, piv txwv.
Ntau cov kev tshawb fawb pom tau tias qhov haus cov dej qab zib-dej qab zib muaj feem xyuam nrog kev pheej hmoo rog, kab mob plawv, metabolic syndrome, thiab ntshav qab zib rau cov menyuam yaus thiab cov laus. Cov piam thaj ntxiv lawm txawm tau txuas mus rau kev txawj ntse poob qis thiab qee cov qog nqaij hlav, raws li ib txoj kev kawm 2016 tau luam tawm nyob rau hauv phau ntawv xov xwm Khoom Noj.
Npaum Li Cas Feem Xyuam Nyuaj?
DDHS hais tias Neeg Asmeskas yuav tsum tsis txhob noj qab zib kom txog 10 feem pua ntawm tag nrho cov calories uas lawv noj txhua hnub.
Qhov ntawd ntxiv txog li 13 teaspoons, raws li 2,000 calorie diet. Qhov nruab nrab tam sim no yog 42.5 teaspoons qab zib txhua hnub, yog li yog tias koj tsis tau saib koj cov piam thaj hauv qab zib thiab noj thiab haus ntau ntau cov khoom noj thiab dej qab zib-dej qab zib, koj yuav tau txiav rov qab los ntawm ob qho tib si los ntawm ntau heev.
Qee txoj hauv kev xws li swapping tawm sis dej qab zib rau flavored seltzer los yog ib nplaum seltzer sib xyaw nrog 100 feem pua cov kua txiv hmab txiv ntoo; snacking on txiv hmab txiv ntoo los yog nqaij veggies es tsis txhob ncuav qab zib lossis khoom qab zib; thiab opting rau unsugered cereals topped nrog cov txiv hmab txiv ntoo tshiab. Saib xyuas rau cov zaub mov uas muaj cov "rog dawb" thiab: Feem ntau lawv muaj cov piam thaj tom qab kom tsis txhob muaj rog thaum muaj roj tawm lawm.
Tej zaum nws yuav nyuaj thaum xub thawj los lwv koj tus kheej ntxiv ntxiv qab zib. Cia li siv nws qeeb thiab nws thiaj li koj yuav tsim ib qho kev nyiam rau cov khoom noj uas tsis tshua muaj qab zib, thiab koj tuaj yeem pom koj qhov hnyav thiab koj txoj kev noj qab haus huv txhim kho nyob rau hauv tus txheej txheem.
> Qhov chaw:
> Popkin, Barry M thiab Hawkes, Corinna. "Sweetening ntawm lub ntiaj teb noj zaub mov, tshwj xeeb: Haus, Qauv, thiab Tsoom Fwv Teb Chaws." Lancet: Diabetes & Endocrinology . Dec 1, 2015.
> Rippe, James M thiab Angelopoulos, Theodore J. "Kev Txheeb Ze ntawm Ntxiv Qab Zib Txij Nkawm Thiab Cov Kab Mob Hlob Ntev: Tam Sim No Cov Kev Lom Zem. Kaum Ib Hlis 2016; 8 (11): 697.