Koj yuav tsum noj ntau grams qab zib ib hnub twg?
Ntuj vs. Ntxiv Qab Zib
Qab zib yog cov carbohydrates, thiab lawv yog lub cev nyiam lub zog.Muaj ntau hom suab thaj, suav nrog:
- Glucose: Ib qho yooj yim qab zib uas yog lub tsev thaiv ntawm carbohydrates
- Fructose: Zoo li qabzib, nws yog lwm hom suab thaj yooj yim pom nyob rau hauv txiv hmab txiv ntoo, hauv paus zaub thiab zib mu
- Sucrose: Feem ntau hu ua cov suab thaj, nws suav nrog qhov sib npaug ntawm fructose thiab qabzib
- Lactose: Cov piam thaj uas ib txwm tshwm sim hauv cov mis nyuj uas tsim los ntawm qhov sib npaug ntawm cov piam thaj thiab galactose
Thaum koj noj carbohydrates, lub cev zom lawv mus rau hauv qabzib, uas yog siv rau lub zog.
Txiv hmab txiv ntoo, zaub, nplej, legumes thiab cov khoom noj siv mis muaj cov suab thaj, nrog fructose, qabzib thiab lactose yog ib feem ntawm cov khoom noj no.
Qab zib kuj tshwm sim nyob rau hauv qab zib thiab qab zib beets li sucrose.Txawm li cas los xij, cov no tau ua tiav los ua cov suab thaj dawb, uas tuaj yeem muab ntxiv rau cov khoom noj thiab dej haus.
High fructose corn syrup (HFCS) yog lwm hom qab zib ntxiv ua los ntawm pob kws, raws li USDA.Thaum sucrose yog 50% qabzib thiab 50% fructose, HFCS los ntawm ob hom:
- HFCS-55, ib hom HFCS nrog 55% fructose thiab 45% qabzib uas siv hauv cov dej qab zib
- HFCS-42, ib hom HFCS nrog 42% fructose thiab 58% qabzib uas siv rau hauv cov khoom ci, dej haus thiab lwm yam
Thaum zib mu, maple phoov thiab agave yog cov suab thaj ntuj, lawv suav tias yog ntxiv qab zib thaum ntxiv rau cov khoom noj.Qab zib kuj tseem tuaj yeem ua tiav thiab ntxiv rau cov khoom noj raws li ntau lub npe, suav nrog cov piam thaj hloov pauv, pob kws phoov, dextrose, evaporated cane kua txiv, molasses, qab zib xim av, xim av syrup thiab ntau dua.
Cov ntsiab lus tseem ceeb ntawm cov suab thaj ntxiv hauv Asmeskas cov zaub mov yog cov khoom qab zib, dej qab zib, kua txiv hmab txiv ntoo, cov khoom qab zib xws li cov mis nyuj, yogurt thiab ice cream, thiab cov khoom qab zib ua kom zoo zoo li qab zib cereals.
Koj yuav tsum noj qab zib ntau npaum li cas ib hnub?
Raws li USDA, qhov nruab nrab, ib tus neeg laus neeg Asmeskas noj 17 teaspoons (68 grams) ntxiv qab zib ib hnub.Cov nyiaj no ntau dua li 2020-2025 Cov Lus Qhia Txog Kev Noj Qab Haus Huv rau Asmeskas, uas pom zoo kom txwv cov calories los ntawm cov suab thaj ntxiv kom tsawg dua 10% ib hnub.Qhov ntawd yog 12 teaspoons lossis 48 grams qab zib yog tias ua raws li 2,000-calorie-ib-hnub noj zaub mov.
Lub koom haum American Heart Association (AHA) muaj kev txwv nruj dua thiab pom zoo tias cov poj niam haus tsis pub ntau tshaj 6 teaspoons lossis 24 grams ntawm cov suab thaj ntxiv ib hnub thiab cov txiv neej nyob qis dua 9 teaspoons lossis 36 grams ntawm cov suab thaj ntxiv ib hnub.
Txawm hais tias koj yuav tsis noj khoom qab zib txhua hnub, nco ntsoov tias cov suab thaj ntxiv tuaj yeem pom hauv cov khoom noj thiab dej haus uas koj nyiam.Cov kas fes flavored, ib lub khw muag khoom yogurt parfait thiab kua txiv ntsuab yog qee qhov muaj peev xwm ntawm cov suab thaj ntxiv.Koj tuaj yeem pom cov suab thaj zais zais hauv cov kua ntses, cov khaub ncaws hnav khaub ncaws thiab ntau yam khoom noj ntxiv, muab koj li koj cov kev pom zoo txhua hnub.
Koj Yuav Qhia Li Cas Lub Ntuj thiab Ntxiv Qab Zib hauv Cov Khoom Noj?
Tam sim no koj tuaj yeem tshawb pom seb puas muaj qab zib ntxiv hauv cov khoom noj, ua tsaug rau Food and Drug Administration (FDA) rau kev tswj hwm qhov hloov tshiab ntawm Daim Ntawv Qhia Khoom Noj Khoom Haus kom pab koj txiav txim siab xaiv.Nrog rau cov kev cai tshiab daim ntawv lo, cov tuam txhab khoom noj tam sim no yuav tsum tau ntxiv ib kab ntxiv rau cov suab thaj ntxiv rau ntawm Pawg Saib Xyuas Khoom Noj Khoom Noj.Koj tuaj yeem pom "X grams ntxiv qab zib" hauv qab "qab zib" ntawm lub vaj huam sib luag.
Piv txwv li, yog tias ib qho khoom noj muaj 10 grams qab zib thiab hais tias, "suav nrog 8 grams ntawm cov suab thaj ntxiv" ntawm daim ntawv qhia zaub mov, ces koj paub tias tsuas yog 2 grams qab zib hauv cov khoom tau tshwm sim.
Tshawb xyuas cov npe khoom xyaw, ib yam nkaus.Piv txwv li, cov txiv hmab txiv ntoo qhuav tuaj yeem hais tias "txiv nkhaus taw, qab zib," yog li koj paub tias qee cov qab zib tuaj ntawm txiv nkhaus taw, tab sis tus so yog ntxiv.Yog tias cov khoom xyaw tsuas hais tias, "txiv nkhaus taw," ces koj paub tias tag nrho cov qab zib hauv cov txiv nkhaus taw qhuav yog ib txwm tshwm sim thiab tsis muaj ntxiv lawm.
Txoj cai zoo ntawm tus ntiv tes xoo yog cov txiv hmab txiv ntoo, zaub thiab cov khoom siv mis nyuj dawb txhua tus muaj cov suab thaj.Tej zaum lwm yam ntxiv.
Yuav ua li cas yog tias koj muaj ntshav qab zib?
Molly Cleary, RD, CDE, tus kws kho mob sau npe ntawm Molly Clearly Nutrition raws li New York City hais tias AHA cov lus pom zoo rau cov qab zib ntxiv "tsis txawv rau cov neeg mob ntshav qab zib".“Yuav luag txhua tus yuav tau txais txiaj ntsig los ntawm kev txwv cov piam thaj ntxiv, suav nrog cov neeg mob ntshav qab zib;Txawm li cas los xij, me me ntawm cov piam thaj ntxiv tuaj yeem ua haujlwm rau hauv kev noj zaub mov zoo, "nws hais.
Kev xav tias qab zib ua rau ntshav qab zib yog ib qho lus dab neeg, raws li American Diabetes Association.Txawm li cas los xij, cov piam thaj ntau dhau tuaj yeem ua rau hnyav nce, ua rau koj muaj kev pheej hmoo mob ntshav qab zib hom 2.Kev haus cov dej qab zib ntau dhau kuj tau txuas rau hom 2 mob ntshav qab zib.
Yog tias koj haus dej qab zib, tshuaj yej qab zib lossis lwm yam dej qab zib tsis tu ncua, nws yog ib lub tswv yim zoo los txiav rov qab.Sim siv cov suab thaj tsawg dua hauv koj cov tshuaj yej thiab kas fes, haus cov tshuaj tsw qab uas tsis muaj qab zib lossis ntxiv cov tshuaj ntsuab thiab txiv hmab txiv ntoo (xav tias mint, strawberry lossis txiv qaub) rau koj cov dej kom nws zoo siab dua.
Yuav ua li cas yog tias koj xav kom poob phaus?
"Qhov teeb meem nrog qab zib thiab poob phaus [rau ntau] tsis yog khoom qab zib, dej qab zib thiab ncuav qab zib," hais tias Megan Kober, RD, tus kws kho mob sau npe thiab tus tsim khoom noj khoom haus.“Qhov teeb meem yog kua txiv hmab txiv ntoo [muab] smoothies…nrog 2 khob txiv hmab txiv ntoo… thiab acai tais [uas] cov neeg tab tom thauj khoom rau kev poob phaus… tsis tau [cov tais no tuaj yeem suav nrog] 40, 50, txawm tias 60 grams qab zib… zoo ib yam li] ib [tau] pop.”
"Ntsib zib ntab, agave, txiv maj phaub qab zib-nws yog txhua yam qab zib," nws hais ntxiv.“Txhua yam ua rau cov ntshav qab zib nce siab.Txhua yam ua rau muaj kev maj nrawm ntawm insulin tso tawm.Nws tag nrho tso koj lub cev mus rau hauv hom roj cia. "
Rau cov neeg uas xav paub ntau npaum li cas cov piam thaj lawv yuav tsum nyob hauv qab kom poob phaus, Kober hais tias, "Puas yog koj yuav ua kom muaj qab zib ntau npaum li cas koj noj txhua hnub, ntxiv qab zib piv rau cov qab zib ntuj?Tsis yog. Kuv tsis ntseeg nws, ”nws hais.Hloov chaw, “Nyob ib los yog ob lub txiv hmab txiv ntoo txhua hnub.Xaiv cov txiv hmab txiv ntoo ntau dua vim tias lawv muaj fiber ntau thiab qis hauv qab zib dua li lwm cov txiv hmab txiv ntoo. "
Yuav ua li cas yog tias koj noj qab zib ntau dhau?
Thaum lub cev xav tau qab zib rau lub zog, koj puas tau xav tias yuav ua li cas thaum koj noj ntau dhau?
Ntxiv qab zib yog khaws cia ua rog, uas ua rau hnyav nce, muaj kev pheej hmoo rau ntau yam kab mob xws li mob plawv, ntshav qab zib thiab mob qog noj ntshav.
Cov kev tshawb fawb txuas kev noj qab zib ntau dhau los ua rau muaj kev pheej hmoo ntawm kab mob plawv, ib tsab xov xwm 2019 luam tawm hauvMayo Clinic Proceedings.Qhov tseeb, kev noj zaub mov kom zoo ntawm cov carbohydrates (xws li qab zib, hmoov nplej dawb thiab ntau dua) kuj tau txuas rau cov kab mob metabolic, uas yog cim los ntawm ntau yam mob, suav nrog kev rog, ntshav siab, ntshav qab zib siab thiab qib roj cholesterol tsis zoo, ib qho 2021 kev tshaj tawm hauvAtherosclerosis.
Ntawm qhov tod tes, pov thawj los ntawm ntau qhov kev tshawb fawb tshawb fawb luam tawm xyoo 2018 hauvKws tshuaj ntsuam xyuas ntawm Endrocrinology & Metabolismqhia tias kev noj zaub mov qis hauv tag nrho cov qab zib ntxiv yog cuam tshuam nrog kev pheej hmoo ntawm kev tsim ntshav qab zib hom 2.Kev txo qis kev noj qab haus huv ntxiv nyob qhov twg ua tau pab tau koj txoj kev noj qab haus huv.
Kab hauv qab
Qab zib feem ntau demonized tab sis nco ntsoov, nws yog lub cev nyiam lub zog thiab ntxiv tsw rau zaub mov.Thaum muaj cov khoom noj txom ncauj noj qab haus huv kom txaus siab rau koj cov hniav qab zib, ua tib zoo saib cov suab thaj ntxiv, uas tuaj yeem nkag mus rau hauv cov zaub mov zoo li zoo.Ntxiv qab zib tsis muaj zaub mov muaj txiaj ntsig thiab khaws cia ua rog yog tias noj ntau dhau.Cov piam thaj ntau dhau sijhawm tuaj yeem ua rau koj muaj kev pheej hmoo mob plawv, rog rog, metabolic syndrome, ntshav qab zib thiab mob qog noj ntshav.
Txawm li cas los xij, tsis txhob ntxhov siab rau txhua qhov qab zib, tshwj xeeb tshaj yog qab zib los ntawm tag nrho cov khoom noj xws li txiv hmab txiv ntoo thiab zaub.
Post lub sij hawm: Aug-15-2023 
