Muaj tsis muaj kev txhawj txog nws: neeg, feem ntau, noj ntau dhau los ntawm qab zib - thiab peb tseem zoo li yuav hooked rau nws (kab tias cia). Qab zib nyob rau hauv ib qho ntawm ntau cov ntaub ntawv ntxiv rau txhua qhov ua khoom noj - nws nyuab pom txawm tias muaj cracker los yog kua zaub tsis muaj suab thaj, cia nyob rau hauv ib leeg cereal, BBQ sauce, thiab cov txiv hmab txiv ntoo hauv cov txiv hmab txiv ntoo.
Yog Qab Zib dua lwm Cov Khoom?
Tag nrho cov carbohydrates (xws li cov qos yaj ywm, qhob cij, thiab cov qhaub noom) zom ua piam thaj hauv lub cev, tab sis ntxiv suab thaj yog arguably qhov phem tshaj carbohydrate chaw.
Qhov no yog vim cov hmoov txhaws nquag zom zaws mus rau qhov sib xyaw, feem ntau cov suab thaj tseem muaj feem ntawm fructose, uas muaj teeb meem ntawm nws tus kheej , nrog rau cov piam thaj. (Nco ntsoov tias ntau dhau qhov piam thaj kuj yog qhov phem, nws tsuas yog tias qhov fructose muaj qhov kuv hu "nws yog qhov tshwj xeeb phem.")
Yuav ua li cas los txiav rau Qab Qab Zib
Yuav kom txo qee yam, koj yuav tsum paub qhov twg yog qhov twg, thiab qhov twg koj qhov "loj tshaj plaws rau cov phaw" yuav yog.
1. Haus dej qab zib - Cov dej qab zib - Yog tias koj haus cov dej no, feem coob ntawm cov neeg no, qhov no yog qhov phem tshaj txoj kev haus dej qab zib, xws li cov kua qab zib ntawm cov kua qab zib pib ncaj qha mus rau hauv cov ntshav. Tsis txhob cia li xav txog dej qab zib - xav haus kas fes , kua txiv hmab txiv ntoo, dej qab zib, thiab lwm yam.
2. Khoom qab zib, Ncuav mog qab zib, Ncuav mog, Ncuav qab zib, Pies, Donuts, Muffins, lwm yam - Cov no yog lwm hom khoom noj uas muaj ntau hom qab zib. Yeej tias cov qhaub cij puas nyob ntawm daim ntawv teev npe no? Tsis txhob - cov muffins lag luam feem ntau muaj ntau npaum li ntau qab qab zib li ib qho khoom noj uas zoo sib xws.
Yog hais tias nws zoo nkaus li los muab cov no, sim txiav tawm ntawm cov feem. Thawj ob peb tom no feem ntau yog qhov khoom plig tshaj plaws. Yeej tsom rau kev lom zem ntawm cov neeg tom thiab koj yuav xav tsis thoob tias koj txaus siab npaum li cas. Txawm tias zoo, muaj ib lub xwmfab zoo tsaus nti chocolate, thiab hnov qab txhua txhua melting poob hauv koj lub qhov ncauj.
Los sim ua cov zaub mov rau cov khoom qab zib tsis muaj suab thaj , los yog txiv hmab txiv ntoo, cov txiv hmab txiv ntoo zoo tshaj plaws hauv cov suab thaj .
3. Caj, jellies, preserves - Cov no feem ntau yog cov ntshiab qab zib kawg nkaus - hauv txhais tau hais tias, ib tug tablespoon ntawm jam feem ntau muaj txog ib tug tablespoon suab thaj nyob hauv nws. Tshawb xyuas cov Phau Ntawv Qhia rau Khoom Noj Qab Zib Dawb thiab Tsawg-Qab Qab Zib Thiab Tiv Thaiv .
4. Cov txiv qaub ncaug thiab cov khoom qab zib - Nws yog tej zaum kuj ceeb tias ntau npaum li cas cov suab thaj nyob hauv cov ntses barbecue, salad dressings, thiab lwm yam marinades thiab qhov yauv. Nyeem cov ntawv kom zoo zoo! Sim nrhiav cov kua txiv hmab txiv ntoo uas tsis muaj piam thaj, raws li hom tsis tu ncua muaj txog ib qho teaspoon suab thaj rau txhua lub tais ntawm ketchup. Hauv cov ntaub qhwv cov khoom qab zib, cov tsos mob uas muaj roj tsawg mas feem ntau muaj cov suab thaj ntau. Ntau ntxiv txog kev noj qab haus huv nyias hnav thiab xaiv zoo rau cov kua qaub qis
5. Nyeem, nyeem ntawv, nyeem cov ntawv lo! Qab zib yog nyob rau hauv ntau yam, los ntawm applesauce rau pasta sauce. Muaj zib ntab roasted txiv laum thiab zib ntab ci. Tsis ntev tas los kuv pom ib lub khob cij uas muaj tsib hom ntaub ntawv suab thaj ntawm daim ntawv teev cov khoom noj.
Cov Tswv Yim Ntxiv
- Sim txiav cov khoom qab zib rau ib lub lim tiam los yog 10 hnub. Qhov no feem ntau yuav pab txo peb txoj kev tso siab rau lawv. (Yog tias koj txiav tawm lwm cov carbs zoo li, mus saib tawm Lub Hli Ib Hlis .)
- Npaj cov khoom noj uas tsis muaj suab thaj rau ntawm tes ( sau cov khoom noj txom ncauj tsawg ).
- Muaj siab ntev rau koj tus kheej. Nws yog ntuj txaus nyiam cov khoom noj qab zib, tab sis peb tau ua cov khoom noj qab zib thiab khoom qab zib rau lub sijhawm (piv txwv li Pob Keg Flakes muaj ntau ntau qab zib ntxiv rau lawv nrog txhua xyoo dhau los). Txij lub sij hawm, peb tau siv rau cov khoom noj uas tsis qab qab zib thiab tuaj yeem nyiam lawv.
- Tau pw tsaug zog txaus. Tsis muaj kev pw tsaug zog yog txuam nrog insulin kuj, uas ua rau nws nyuaj rau lub cev ua haujlwm carbohydrates.
Yuav ua li cas hais txog "Ntuj Qab Zib"?
Tsis txhob raug daig los ntawm suab thaj qhia tias "ntuj". Agave nectar evaporated cane kua txiv, mov nplej, barley malt, pias phoov, thiab lwm yam, yog tag nrho cov refined los ntawm ib co nroj tsuag los yog lwm yam thiab nws tag nrho los mus rau "qab zib."
Txiv hmab txiv ntoo qhuav yog heev nyob rau hauv qab zib (2 dia ntawm chopped hnub muaj ib tug tablespoon suab thaj).
Yog tias koj tab tom sim koj tus kheej tawm ntawm qab zib thiab koj xav sim cov txiv hmab txiv ntoo qhuav, sim nrog me me thiab pom li cas koj hnov mob.
Dab Tsi Hais Txog Qab Qab Zib Hlis?
Qhov no yog ib yam uas txhua tus neeg tau txiav txim rau lawv tus kheej. Nov yog qee qhov kuv xav:
- Kuv xav tias qhov kev siv ntawm qhov tsos zoo nyob rau hauv thiab ntawm nws tus kheej yog tsim nyog rau kev siv dag zog los tshem tawm ntawm peb tus kheej, tiam sis pauv hloov suab tau ua "choj" ua qhov ntawd, raws li lawv tsis nce ntshav qab zib.
- Yog tias koj xav tau cov "natural" hloov piam thaj, sim ua erythritol , xylitol, los yog stevia. Txawm li cas los, nco ntsoov tias cov no, dhau lawm, yog cov khoom ua kom zoo.
- Kuv tus kheej tsis xav tias cov khoom qab zib tsim yog ib qho teeb meem rau cov neeg feem coob nyob hauv kev quab yuam (qee cov neeg xav li cas rau ib tug los yog lwm tus). Lawv feem ntau yog cov qab zib heev (pua pua zaug dua sweeter dua los ntawm qab zib) tias tsuas yog noj tsawg heev. Yeej, thiab tshwj xeeb tshaj yog rau cov neeg uas nws lub cev tsis kam qab qab zib zoo, lawv nyiam cov suab thaj, hauv kuv lub tswv yim.
- Ntawm txhais tes, ntau cov piam thaj, tshwj xeeb tshaj yog cov hmoov, siv cov piam thaj ua ib tug muab tub lim! Kuv zam cov no, preferring kua cov ntaub ntawv ntawm sucralose los yog ib qho ntawm cov khoom "ntuj" ntau tshaj li cov lus qhia saum toj no.
- Cov khoom noj tshiab tas li yog cov khoom noj uas muaj cov khoom noj xws li khoom noj khoom haus.