Cov piam thaj cuam tshuam li cas rau peb lub cev?

2024 Tus sau: Seth Attwood | [email protected]. Kawg hloov kho: 2023-12-16 16:06

Feem ntau koj tuaj yeem hnov tias lub cev tsis xav tau qab zib kiag li, thiab tsuas yog kev puas tsuaj los ntawm nws. Lawv hais tias nws ua rau mob qog noj ntshav, ntshav qab zib mellitus, cov hniav lwj, thiab ua rau cov me nyuam tsis muaj zog. Qhov twg yog qhov tseeb thiab qhov twg yog dab neeg, kws kho mob sau xov xwm Dagens Nyheter nkag siab.

Lub cev tsis xav tau qab zib thiab tsis muaj txiaj ntsig. Tab sis nws puas txaus ntshai rau peb, txawm tias peb noj ntau npaum li cas? Puas muaj tseeb tias qab zib pub cov qog nqaij hlav cancer? Kev quav yeeb quav tshuaj? Ua rau cov menyuam tsis muaj zog? Yuav ua li cas yog cov piam thaj hauv cov txiv hmab txiv ntoo? Amina Manzour, uas tshwj xeeb hauv kev kho mob, tau kawm txog dab tsi science hais txog qab zib.

Kev xav yog raging nyob ib ncig ntawm qab zib. Ib tug neeg nyiam nws thiab zoo siab rau nws, ib tug neeg xav tias txhaum thiab txaj muag. Thiab qee qhov feem ntau ua rau nws npau taws thiab xav tsis thoob. Muaj ntau qhov kev xav sib txawv ntawm cov suab thaj, thiab feem ntau muaj kev sib cav sib ceg ntawm cov neeg uas xav tias qab zib yog qhov txaus ntshai txawm tias qhov koob tshuaj twg thiab cov neeg ntseeg tias txawm tias noj zaub mov noj qab haus huv tuaj yeem suav nrog qee cov suab thaj.

Yog li cas cov khoom yuav mus tiag tiag?

Peb puas xav tau qab zib?

Qab Zib tuaj ntau hom. Nws yog pom nyob rau hauv ib txwm muaj, piv txwv li, nyob rau hauv txiv hmab txiv ntoo thiab berries. Peb kuj ntxiv rau peb cov zaub mov. Ua ke nrog cov txiv hmab txiv ntoo, peb tau txais qee cov suab thaj, tab sis kuj muaj fiber ntau thiab cov vitamins. Yog li, ua ntej ntawm tag nrho cov, artificially ntxiv qab zib rau cov zaub mov yog hu ua txwv, vim nws muab lub zog, tab sis tsis muaj tshwj xeeb khoom noj khoom haus tus nqi.

Thaum peb tham txog qab zib, peb feem ntau txhais tau tias sucrose, uas yog, granulated qab zib. Nws yog tsim los ntawm qabzib thiab fructose thiab tsis muaj cov vitamins, minerals lossis fiber ntau. Glucose yog ib qho tseem ceeb roj rau cov hlwb hauv lub cev, tshwj xeeb tshaj yog lub hlwb. Txawm li cas los xij, cov piam thaj kuj pom muaj nyob hauv cov khoom noj uas muaj carbohydrate xws li qhob cij, cov zaub hauv paus thiab cov nplej zom, yog li koj tsis tas yuav noj cov piam thaj kom txaus cov piam thaj. Tsis tas li ntawd, lub paj hlwb tuaj yeem haus cov ketones, uas yog tsim los ntawm lub cev los ntawm fatty acids.

Raws li WHO thiab NNR12 Scandinavian Txoj Cai Kev Noj Qab Haus Huv, cov khoom qab zib ntxiv yuav tsum tsis pub ntau tshaj 10% ntawm tag nrho cov calories noj txhua hnub. Rau cov neeg laus, qhov no txhais tau hais tias txog 50-75 grams qab zib ib hnub twg, nyob ntawm seb lub zog xav tau. Qhov no yog qhov sib npaug ntawm ib lub khob qab zib qab zib los yog ib qho khoom qab zib cane. Tsis tas li ntawd, raws li WHO, kev txo qis cov piam thaj txhua hnub kom txog li 5% lossis tsawg dua yog qhov muaj txiaj ntsig zoo rau kev noj qab haus huv.

Peb tau qab zib los ntawm qhov twg?

Kev tshawb fawb los ntawm Swedish Food Board qhia tias 40% ntawm cov neeg laus thiab 50% ntawm cov menyuam yaus noj ntau tshaj 10% ntawm cov khoom qab zib ntxiv. Tab sis feem ntau, peb tsis nco qab zoo li cas peb noj, yog li nws muaj peev xwm hais tias cov lej no yog underestimated. Qhov teeb meem no feem ntau tshwm sim nyob rau hauv chav kawm ntawm kev tshawb fawb khoom noj khoom haus.

Nws yog qee zaum hais tias ib qho ntawm cov ntsiab lus qab zib rau peb yog cov suab thaj tsis pom tseeb "pob" hauv cov zaub mov, thiab qhov no yuav yog qhov tseeb yog tias koj noj, piv txwv li, ntau cov txiv hmab txiv ntoo qab zib yogurt, cereals thiab lwm yam.. Tab sis rau feem ntau, qhov tseem ceeb ntawm cov suab thaj yog cov khoom qab zib, cov khoom ci, thiab cov dej qab zib.

Nws kuj tseem ceeb npaum li cas koj noj cov khoom no lossis cov khoom ntawd. Piv txwv li, ketchup muaj ntau cov suab thaj, tab sis ib tug tablespoon ntawm ketchup - uas yog suav hais tias yog ib tug qauv kev pab - muaj tsuas yog 3 mus rau 5 grams qab zib, raws li lub State Food Administration. Tab sis nyob rau hauv ib lub thoob dej qab zib - 30-35 g.

Yuav qhia li cas yog ib yam khoom muaj suab thaj?

Qab Zib muaj ntau lub npe sib txawv. Piv txwv li, daim ntawv lo yuav suav nrog sucrose, dextrose, qabzib, fructose, siab fructose pob kws phoov, invert qab zib, agave phoov, isoglucose, los yog zib ntab. Ntawm daim ntawv lo hauv kab lus hu ua "Carbohydrates, ntawm cov suab thaj …" yuav tsum sau ntau npaum li cas thiab ntau npaum li cas ntxiv qab zib cov khoom muaj. Kev txiav txim siab ntau npaum li cas ntxiv cov piam thaj hauv cov khoom yog qhov nyuaj dua. Lub Xeev Pawg Tswj Xyuas Khoom Noj txawm tau sau ib daim ntawv teev npe tshwj xeeb.

Qab zib ua haujlwm li cas?

Tej zaum koj tau hnov tias cov khoom qab zib ua rau cov me nyuam tsis muaj zog. Ntau tus twb paub lawm tias qhov no yog lus dab neeg. Cov kev tshawb fawb tau pom tias cov niam txiv suav tias lawv tus menyuam tus cwj pwm tsis zoo thaum lawv ntseeg tias lawv tau noj qab zib.

Tab sis muaj ntau lwm yam kev ntseeg txog qab zib. Piv txwv li, nws feem ntau hais tias qab zib tuaj yeem ua rau mob qog noj ntshav thiab "poob" cov qog nqaij hlav cancer. Ntau qhov kev sim qhia tias cov piam thaj ntau tuaj yeem ua rau mob qog noj ntshav hauv nas, thiab cov txiaj ntsig ntawm hom kev tshawb fawb no tsis tshua muaj siv ncaj qha rau tib neeg. Tsis tas li ntawd, cov nas feem ntau tau txais cov piam thaj ntau ntau thaum lub sijhawm sim - ntau dua li tib neeg noj tau.

Tab sis yog tias koj saib tag nrho cov kev tshawb fawb ntawm tib neeg tag nrho, ntau dua li ntawm cov ntaub ntawv tshawb fawb ntawm tus kheej, nws pom tseeb tias cov pov thawj rau carcinogenicity ntawm qab zib yog qhov tsis yooj yim heev. Txawm li cas los xij, qhov kev sib txuas tsis ncaj tuaj yeem pom. Yog tias koj noj ntau cov suab thaj rau lub sijhawm ntev, qhov kev pheej hmoo ntawm qhov hnyav dhau thiab txawm tias rog nce ntxiv. Tab sis qhov no, nyob rau hauv lem, ua rau muaj feem yuav mob cancer.

Tsis muaj pov thawj kev tshawb fawb muaj zog uas cov suab thaj ib leeg ua rau muaj kev pheej hmoo ntawm hom 2 mob ntshav qab zib lossis kab mob plawv. Hauv nws qhov kev tshuaj xyuas, WHO hais tias kev sib koom ua ke ntawm cov piam thaj nrog cov kab mob plawv thiab ntshav qab zib hom 2 feem ntau yog vim qhov muaj feem ntau ntawm kev rog thiab rog.

Lwm qhov kev ntseeg nrov yog tias qab zib yog qhov ntxiv. Qhov no yog qhov tsis sib haum xeeb heev thiab kev noj qab haus huv tsis yog suav tias yog kev kuaj mob zoo. Hloov chaw, qee tus tham txog hom kev quav tshuaj noj, tab sis qhov no tsis yog kev kuaj mob. Qab Zib (thiab lwm yam khoom noj) tsis ua rau muaj kev zam txim ntau npaum li cov tshuaj ua. Muaj tseeb, qee tus neeg muaj ntshav qab zib ntau dua li lwm tus, tab sis qhov no tsis yog kev quav tshuaj.

Puas yog fructose tsim kev puas tsuaj rau lub cev?

Fructose qee zaum raug suav hais tias yog tus neeg ua txhaum ntawm kev rog rog thoob ntiaj teb. Raws li lub npe qhia, fructose muaj nyob rau hauv txiv hmab txiv ntoo, tab sis kuj nyob rau hauv khoom qab zib thiab dej qab zib. Nws ntseeg tau hais tias fructose, tsis hais qhov twg, yog qhov teeb meem rau lub cev. Cov txiv hmab txiv ntoo tshiab tsis muaj fructose ntau, tab sis nws muaj ntau ntau cov as-ham. Muaj cov kev tshawb fawb uas tib neeg tau noj txiv hmab txiv ntoo ntau (txog li kaum hnub ua ke), thiab qhov no tsis muaj qhov tsis zoo rau lawv qhov hnyav thiab cov ntshav qab zib. Thiab feem ntau ntawm tag nrho peb tau txais fructose los ntawm cov suab thaj tsis tu ncua.

Yuav ua li cas yog cov dej qab zib?

Tsis muaj kev cai tsis muaj kev zam, thiab ntawm no yog tib zaj dab neeg. Muaj pov thawj muaj zog tias cov dej qab zib qab zib zoo li dej qab zib tsis zoo. Lawv tau txuas nrog kev pheej hmoo siab ntawm hom 2 mob ntshav qab zib, kab mob plawv, rog rog, thiab hniav lwj. Qhov tseeb yog vim li cas qhov no tshwm sim tsis meej, tab sis ib qho kev piav qhia yog tias cov calories ua kua tsis saturate zoo li cov khoom.

Tau kawg, haus dej yog qhov zoo tshaj plaws, tab sis nws dhuav zoo nkauj. Yog li yog tias koj haus dej qab zib ntau dua li qee zaum, mus rau qhov qis-calorie.

Cov piam thaj uas peb noj puas tseem ceeb?

Cov calorie ntau ntau ua rau koj qhov kev pheej hmoo ntawm qhov hnyav dua, uas tuaj yeem cuam tshuam nrog kab mob plawv, ntshav qab zib hom 2, qee yam qog noj ntshav, thiab rog rog. Hauv chav kawm ntawm ntau cov kev tshawb fawb, tom qab ntawd nws tau txiav txim siab tias qhov kev pheej hmoo cuam tshuam nrog cov piam thaj, cov ntsiab lus tau nce qhov hnyav. Yog li ntawd, nws tsis tuaj yeem hais kom paub tseeb tias qhov cuam tshuam dab tsi tshwm sim - qab zib lossis qhov hnyav dhau. Cov roj ntau hauv lub cev cuam tshuam rau ntau yam kev noj qab haus huv.

Tab sis raws li kev tshawb fawb ntau tshaj plaws, txog niaj hnub no, tsis muaj qhov txaus ntshai rau tus neeg noj qab haus huv, qhov hnyav ib txwm muaj uas tsis pub ntau tshaj 10% ntawm tag nrho cov zog tau txais ib hnub yog them nrog qab zib.

Ib txoj kev tshawb fawb Swedish ntawm ze li ntawm 50,000 tus neeg los ntawm Malmö thiab thaj chaw ib puag ncig thiab Västerbotten txoj kab, siv cov kws tshawb fawb sim nkag siab tias kev noj cov piam thaj ntxiv li cas cuam tshuam nrog kev tuag ntxov ntxov, lees paub cov lus no. Cov neeg tuag tsawg tshaj plaws ntawm cov neeg uas noj los ntawm 7.5 mus rau 10% dag ntxiv qab zib ib hnub.

Nyob rau tib lub sijhawm, txoj cai "qab zib tsawg dua, zoo dua" tsis muaj. Cov pab pawg uas noj cov piam thaj tsawg tshaj plaws - tsawg dua 5% - pom tias muaj kev tuag ntau dua li cov neeg uas noj ntawm 7.5% thiab 10%. Peb tsis tuaj yeem txiav txim siab los ntawm txoj kev tshawb no tias qab zib yog noj qab nyob zoo, tab sis nyob rau hauv txhua rooj plaub, cov lus pom zoo 10% ntxiv qab zib tsis ua rau kev tuag.

Txawm li cas los xij, cov suab thaj ntau dhau - ntau dua 20% ntawm kev siv lub zog txhua hnub - ua rau muaj kev pheej hmoo ntawm kev tuag ntxov. Muaj tseeb tiag, cov neeg uas muaj qhov ntsuas no, feem ntau, coj txoj kev noj qab haus huv tsis zoo, noj ntau dua thiab haus luam yeeb ntau dua li lwm tus.

Qhov peb paub tseeb yog tias qab zib tsis zoo rau cov hniav thiab ua rau muaj kev pheej hmoo ntawm cov hniav lwj. Yog li ntawd, rau kev noj qab haus huv ntawm cov hniav, nws tsim nyog noj cov khoom qab zib tsuas yog rau hnub Saturday, thiab txhuam koj cov hniav ob zaug ib hnub twg nrog cov tshuaj fluoride.

cov lus xaus

Peb tsis muaj txoj hauv kev txhawb kom koj noj qab zib ntxiv nrog rau kab lus no. Txo koj cov khoom noj yog tias koj xav tau, sai li sai tau thaum koj xav tias koj xav tau. Nws yog qhov yooj yim heev kom dhau cov piam thaj kom tsawg, vim tias nws muaj ntau hauv cov khoom qab zib, yob thiab chocolate. Thiab vim li no, koj yuav muaj peev xwm nce qhov hnyav, uas ua rau muaj ntau yam kab mob. Tab sis tsis txhob poob rau qab zib ib leeg. Feem ntau cov kev tshawb fawb qhia tias kev noj zaub mov tag nrho ntau dua li cov khoom noj ntawm tus kheej cuam tshuam rau kev noj qab haus huv.

Txawm tias muaj kev noj qab haus huv zoo tshaj plaws, ntau yam kev noj haus, feem ntau ntawm cov txiv hmab txiv ntoo, zaub, legumes, tag nrho cov nplej, txiv roj roj, ntses, noob thiab txiv ntseej, qee zaum koj tuaj yeem them taus ib qho chocolate lossis yob.