Thaum cov kws qhia noj zaub mov thiab khoom noj khoom haus tham txog cov khoom noj uas muaj suab thaj, peb txhais tau tias cov khoom noj uas muaj ntau ntau qab zib, uas yog txhua hom calorie sweetener uas tau ntxiv rau cov khoom noj. Cov dej haus tsis tu ncua qab zib nrog suab thaj los yog phaj siab phom suab thaj phom yog cov dej qab zib. Dej qab zib, kua txiv qaub, kua txiv qaub, dej qab zib, dej qab zib, thiab ntau cov dej qab haus dej haus cawv thiab haus cov dej haus kuj tseem muaj ntxiv cov suab thaj.
Frosted los yog pre-sweetened breakfast cereals, candies, sweetened yogurt, ncuav qab zib, ncuav, thiab pies muaj ntxiv cov suab thaj. Mis nyuj khov thiab yog khov yogurt yog ib qho uas feem ntau yog suab thaj, tab sis koj tuaj yeem pom qee cov uas ua rau cov neeg tsis muaj caloric sweeteners.
Kev haus dej qab zib thiab cov khoom noj txom ncauj tsis qab; lawv tau xyaw nrog cov uas tsis yog caloric sweeteners, xws li aspartame los yog sucralose.
Qhov teeb meem nrog Ntxiv Qab Zib
Qab zib muaj zog (piv txwv li, calorie ntau ntau) tab sis tsis muaj zaub mov ntxiv. Yog li, muaj tsawg kawg qab qab zib yuav zoo, tab sis ntau heev qab zib ua rau koj qhov hnyav nce.
Qee leej neeg ntseeg siab fructose pob kws phwj yog qhov ua rau koj kev noj qab haus huv dua li cov suab thaj niaj hnub, tab sis tsis muaj pov thawj scientific credentials kom rov qab tau qhov kev thov ntawd. Lawv yog ob qho ua los ntawm kev sib xyaw ua ke ntawm qabzib thiab fructose, thiab ob qho tib si muaj tib cov nyhuv rau lub cev.
Qhov teeb meem nrog zaub mov qab zib yog noj los yog haus ntau dhau. Thaum koj noj cov suab thaj ntau dhau lawm, muaj caij nyoog zoo uas koj yuav nce phaus vim nws muaj calorie ntau ntau.
Tsis tas li ntawd, cov khoom noj uas tsis muaj suab thaj feem ntau tsis zoo. Feem ntau lawv tsis muaj cov vitamins thiab minerals txaus los ua rau tag nrho cov tshuaj qab zib ntxiv.
Nrhiav Ntxiv Qab Zib
Cov dej qab zib muaj dej qab zib, ncuav pastries, ncuav qab zib, khoom qab zib, kua txiv hmab, jams, jellies, thiab cereals ua ntej noj su yog tag nrho cov kev pom ntxiv ntawm cov suab thaj ntxiv.
Tab sis lwm yam khoom noj xws li nyias cov ris tsho, cov nqaij npuas, cov txiv hmab txiv ntoo, thiab txiv hmab txiv ntoo sib xyaw txiv hmab txiv ntoo kuj muaj peev xwm ntxiv cov suab thaj.
Vim tias muaj ntau hom thiab hom suab thaj, nws yuav pab kom paub tias koj tab tom nrhiav. Lauj xibnas koj cov khoom noj thiab nrhiav cov khoom xyaw. Yog tias koj pom tej yam ntawm cov no, koj twb tau ntxiv suab thaj:
- qab zib
- xim av qab zib
- siab fructose pob kws phoov
- pob kws qab zib
- syrup
- pob kws phoov
- fructose
- piam thaj
- sucrose
- raw qab zib
- turbinado qab zib
- zib ntab
Yog tias ib yam ntawm cov lus no tshwm nyob rau ntawm cov khoom xyaw, nco ntsoov xyuas cov ntawv qhia txog khoom noj khoom haus (Nutrition Truthts Label) los txiav txim seb qhov ntau ntxiv cov suab thaj ntxiv nyob hauv txhua qhov kev pab. Tej zaum nws yuav yog ib qho me me xwb, los yog nws yuav ntau heev.
Txo Koj Ntxiv Qab Zib Ntiab
Pib los ntawm kev nyeem cov ntawv thiab xaiv cov khoom uas muaj tsawg kawg ntxiv qab zib. Koj tsis tas yuav muab cov khoom qab zib zoo rau tag nrho, tsuas ua kom muaj kev noj qab haus huv.
- Txiv hmab txiv ntoo thiab berries yog qab zib thiab muaj tsis muaj suab thaj ntxiv.
- Yuav tsum tau mis nyuj yogurt thiab ntxiv cov txiv hmab txiv ntoo tshiab los yog tej zaum tsuas yog me ntsis zib mu.
- Hla tus ua ntej noj su tshaib plab tshais thiab ntxiv me ntsis dej qab zib, los yog siv lub vov-calorie sweetener zoo li stevia los yog sucralose .
Dab tsi hais txog Ntuj Qab Zib?
Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo yog txiv qab zib, yog li lawv tsis tas yuav ntxiv qab zib ntau zaus.
Tej zaum lawv yuav qab zib, tab sis lawv tsis raug txwv li yog tias koj tau ntxiv qab zib. Zoo, tshwj tsis yog lawv tau hloov mus rau hauv cov txiv hmab txiv ntoo xws li cov kua txiv hmab txiv ntoo feem ntau uas muaj kua txiv hmab txiv ntoo thiab dej.
Ntawm no yog qhov tshaj plaws nrog natural sugars. Txiv hmab txiv ntoo thiab 100-feem pua txiv hmab txiv ntoo yog cov zaub mov tsis qab, tab sis koj yuav tau saib cov calorie suav. Ib khob kua txiv hmab txiv ntoo muaj peev xwm muaj ntau yam calorie ntau npaum li qhov qub me me ntawm cov dej qab zib. Tab sis cov kua txiv hmab txiv ntoo kuj muaj vitamins thiab minerals uas cov dej haus tsis muaj.
Puas Muaj Zib?
Zib ntab yog ib hom suab thaj vim hais tias muv ua rau nws, whereas tsis tu ncua qab zib yog tsim los ntawm beets, pob kws, los yog suab thaj.
Tab sis zib mu yog feem ntau siv raws li ib tug muaj, yog li nws yog ib tug ntau zoo li ib tug ntxiv qab zib. Nutritionally, koj niam yog tib yam li cov piam thaj los yog siab fructose pob kws phoov, yog li cov khoom noj uas muaj nrog koj niam tseem pom qab zib. Technically, zib mu nws muaj ib co as-ham, tab sis nws tsuas yog ib qho me me nyiaj, uas tsis txaus los txhim kho koj cov kev noj haus.
Tab sis Kuv Nyiam Qab Zib-Kuv Yuav Ua Dab Tsi?
Noj tsawg dua. Yog tias koj tuaj yeem ua tsis tau koj cov khoom qab zib nyiam, cia li nco ntsoov saib koj cov khoom noj kom tsawg. Kwv yees li 100 txog 200 calories ib hnub twg yog hais txog txhua yam koj yuav tsum haus.
Qee cov khoom noj tsis xav tau cov piam thaj ntxiv los yog lawv tuaj yeem ua tau kom sov so, xws li yogurt. Yog li koj tuaj yeem muas kua mis yog kua qab zib, los yog koj tuaj yeem yuav tau yogurt yogurt thiab ntxiv txiv hmab txiv ntoo los yog txiv hmab txiv ntoo tshiab. Yog tias tsis tau qab zib txaus rau koj, koj tuaj yeem ntxiv me ntsis zib mu los sis qab zib. Tab sis yuav tsum ceev faj-ib tablespoon ntawm zib mu muaj txog 60 calories, thiab ib tug tablespoon suab thaj muaj txog 50.
Nrog rau kev noj su. Lub pre-sweetened ntau yam feem ntau muaj ntau ntau qab zib. Saib rau hom uas muaj tsawg dua 5 gram qab zib rau ib qho kev pab , thiab xaiv cov hom nrog cov roj tshaj. Los yog ua rau koj tus kheej oatmeal los yog plain cereal thiab ntxiv cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo, los yog tsuas yog me ntsis qab zib rau saum toj.
Zero-calorie sweeteners tau noj cov suab thaj hauv qee yam khoom noj thiab dej haus, tab sis lawv yuav hloov qhov tsw ib zaug.
> Qhov chaw:
Rampersaud GC, Hyeyoung K, Zhifeng G, Tsev LA. "Kev paub, kev xav thiab tus cwj pwm ntawm cov neeg laus txog kev tsis haus dej caw qhia qee yam tsis to taub txog cov suab thaj." Nutrition Research - 06 Kaum Ob Hlis Ntuj 2013. http://www.sciencedirect.com/science/article/pii/S0271531713002716.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Lub Tebchaws Kev Tshawb Fawb Kev Pabcuam Tebchaws Asmeskas Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.