Kev noj zaub mov zoo yog tus yuam sij rau kev noj qab haus huv, kev muaj zoo thiab muaj lub ntsej muag ntxim nyiam. Muaj cov suab thaj hauv cov zaub mov txhua hnub muaj qhov tsis zoo rau tib neeg lub cev, nws qhov kev puas tsuaj tau ntev dhau los ua pov thawj los ntawm cov kws tshawb fawb.
Kev tswj xyuas tsis siv cov piam thaj ua kom zoo tuaj yeem ua rau lub ntsej muag tshwm sim ntawm tus mob metabolic syndrome, yog ib qho mob hnyav. Cov neeg uas saib xyuas lawv txoj kev noj qab haus huv thiab tsis xav kom muaj ib hnub muaj mob siab ua mob rau daim siab, mob nrog atherosclerosis lossis mob plawv, yuav tsum qhia txog kev hloov cov piam thaj hauv lawv cov zaub mov noj. Qhov uas tsis muaj qab zib yuav tsis muaj kev xav, zoo li nrog kev tsis lees paub cov khoom no, tshwj xeeb tshaj yog txij hnub no cov npe ntawm cov khoom qab zib hloov ntau heev thiab dav.
Qab zib cov qhob qab zib xav tau yog li cov khoom noj tau txais qhov qab qab yam tsis tau siv tom qab. Feem ntau cov feem ntau lawv tau ua nyob rau hauv daim ntawv ntawm cov ntsiav tshuaj, soluble hmoov, tab sis qee zaus nyob rau hauv cov kua (kua txiv). Cov ntsiav tshuaj tau pom zoo kom ua kom yaj hauv dej ua ntej thiab tom qab ntawd mam li muab ntxiv rau hauv cov zaub mov. Cov tshuaj ntxiv tau muab faib ua ob pawg: dag (tsis-noj haus) thiab ntuj (siab-calorie).
Khoom qab zib dag analogues
Non-nutritive sweetener tseem hu ua hluavtaws, qhov nws tsis muaj nyob.
Cov pab pawg no suav nrog ntxiv rau hauv xws li saccharin, acesulfame, sucralose, aspartame, thiab cyclamate.
Synthetic qab zib analogues muaj cov yam ntxwv:
- tsis muaj teebmeem ntawm cov metabolism hauv carbohydrate;
- cov ntsiab lus calorie ntawm cov khoom yog tsawg heev;
- nrog rau kev nce ntxiv hauv cov tshuaj, ntxiv txawv txav saj yog yuav;
- kev nyuaj ntawm kev ntsuas cov qib kev ruaj ntseg.
Sucralose tau suav hais tias yog kev nyab xeeb ntxiv ntawm cov khoom neeg tsim. Nws raug tso cai rau noj txawm tias poj niam thaum cev xeeb tub thiab menyuam yaus. Aspartame tuaj yeem yuav tom lub tsev muag tshuaj, feem ntau cov khoom qab zib no yog siv hauv cov zaub mov. Nws tsis tuaj yeem muab rhaub kom kub siab dua 30 degrees vim muaj tshuaj lom neeg tsis khov.
Acesulfame yog lwm qhov kev paub ntxiv. Ntawm qhov zoo ntawm cov tshuaj, qis-calorie thiab ua kom tiav kev tshem tawm los ntawm lub cev tuaj yeem raug sau tseg. Muaj tseeb, kev tshawb fawb los ntawm Asmeskas cov kws kho mob uas tau ua nyob rau xyoo 1970 qhia tau hais tias qhov kev txhawb ntxiv no tuaj yeem pab txhawb kev loj hlob ntawm cov hlav qog.
Cyclamate raug txwv nyob rau ntau lub tebchaws ntawm Tebchaws Europe thiab Tebchaws Asmeskas, thaum nyob hauv cov tebchaws Asian nws tau nrov npe rau ntawm qhov tsis tooj, thiab txhua tus vim tias nws tus nqi qis thiab cov ntsiab lus tsis muaj calorie. Qhov sib ntxiv ntxiv tau ua pov thawj zoo tiv taus rau qhov kub siab. Saccharin yog thawj cov tshuaj sib txuas ntawm cov ua kom zoo, uas tau siv thaum lub sijhawm Tsov Rog Thoob Ntiaj Teb. Nws yog 450 npaug hws dua qab zib, tab sis muaj qhov iab.
Ntawm cov lus ceeb toom, nws tuaj yeem sau tseg tias thaum siab tshaj qhov tau tso cai noj tshuaj (5 mg rau 1 kg ntawm qhov hnyav), lub raum yuav muaj kev pheej hmoo.
Ntuj Qab Zib Los Hloov
Cov kua qab zib ntuj feem ntau muaj lub zog tus nqi zoo li qab zib.
Cov additives no yog los ntawm cov keeb kwm qub, yog li ntawd lawv muaj kev nyab xeeb dua. Yav dhau los, lawv tsuas yog siv los kho mob. Piv txwv li, cov neeg mob ntshav qab zib tau siv tshuaj fructose ua cov kua qab zib, vim nws suav tias yog cov tshuaj tsis muaj kev phom sij tshaj plaws. Xylitol, sorbitol, isomalt thiab beckoning kuj muaj cov tshuaj pab muaj calorie ntau.
Cov yam ntxwv ntawm cov khoom ntuj tshwj xeeb yog:
- Muaj calorie siab ntxiv.
- Cov khoom qab zib ntxim nyiam yam tsis hais txog lub ntsiab lus.
- Me ntxim rau cov metabolism hauv cov metabolism.
- Qib siab ntawm kev ruaj ntseg.
Tej yam ntuj tso analogues ntawm qab zib yog maj mam tshem tawm ntawm lub cev, yog li kev noj zaub mov nrog lawv siv tsuas yog tsis yooj yim sua. Ntxiv rau fructose, stevia, ib tsob nroj uas cog hauv Central America, feem ntau siv. Nyob rau hauv txee nws yog nthuav tawm nyob rau hauv daim ntawv ntawm lub qab zib hmoov nrog lub qab ntxiag saj.
Vim tias cov ntsiab lus ntawm cov poov tshuaj, tshuaj tua kab mob thiab lwm yam tshuaj muaj txiaj ntsig zoo, qhov hloov no muaj cov txiaj ntsig zoo rau tib neeg kev noj qab haus huv - siab normalizes, lub plab zom mov txhim kho thiab cov teeb meem tshuaj tau tshem tawm. Stevia pom zoo rau kev rog, ntshav siab thiab kab mob cuam tshuam nrog kev cuam tshuam ntawm metabolic.
Lwm kev noj haus analogue ntawm cov piam thaj, uas muaj lub keeb kwm qub - zib ntab. Cov khoom siv tshwj xeeb no tau noj peb cov poj koob yawm txwv ntev ntev ua ntej tsos tsos ntawm qab zib. Nws muaj cov vitamins thiab minerals ntau, uas yog qhov tseem ceeb heev rau lub cev.
Hloov cov granulated qab zib nrog zib ntab, koj tuaj yeem tsis tsuas yog ntxiv dag zog rau kev tiv thaiv kab mob, tab sis kuj tseem ua kom muaj kev tiv thaiv thiab kev ua haujlwm. Tshuaj yej nrog zib ntab yuav ntau qab qab thiab noj qab haus huv dua li niaj zaus nrog kev txuas ntxiv ntawm qab zib granulated.
Zib ntab yog contraindicated rau cov neeg uas muaj cov qauv mob ntshav qab zib thiab nrog tus neeg tsis kam txais. Nyiaj rau kev nyab xeeb txhua hnub yog 100 grams.
Noj cov piam thaj hloov ntau
Txij li thaum cov khoom qab zib tau tshwm sim, kev npau suav ntawm lub cev zoo nkauj tau dhau los ua ntau tus poj niam. Nrog lawv cov kev pab, koj tuaj yeem ua kom poob ceeb thawj yam tsis tau tsis lees paub koj tus kheej qab zib. Thiab yog tsis muaj lawv, raws li koj paub, nws tsis yooj yim, txij li qab zib txhawb kev tso tawm cov tshuaj hormones ntawm kev zoo siab. Tam sim no cov zaub mov muaj cov carb qis yuav dhau los ua qab zib.
Piv txwv li, kom txo qhov hnyav, koj tuaj yeem sim "" 6-petal noj. " Ib lub npe zoo sib xws tau muab rau qhov laj thawj, 6 hnub - qhov no yog nws lub sijhawm. Ib hnub - kev noj ntawm ib qho khoom. Qhov nruab nrab, txog li 700 gram ntawm qhov hnyav tshaj tuaj yeem tshem tawm hauv ib hnub.
Tus sau khoom noj khoom haus yog ib tus neeg noj haus los ntawm Sweden Anna Johansson, leej twg ntxiv rau kev noj zaub mov noj, tau tsim cov lus pom zoo hauv lub siab.
Lub ntsiab ntawm cov khoom noj yog yooj yim thiab muaj nyob hauv cov zaub mov sib cais. Tsis pub dhau 6 hnub, kev hloov mus los sib txawv ntawm monodiet tshwm sim. Yog li, tus miv tau txiav txim siab hloov nws txoj kev noj haus, Anna Johansson qhia tswv yim nplaum ib lub paj nrog rau 6 lub nplaim rau hauv lub tub yees, uas yuav tsum tau suav nws thiab kos npe rau cov khoom lag luam rau txhua hnub. Txog qhov ua tau zoo, nws yog qhov tseem ceeb uas yuav tau saib ua ntu zus ntawm cov khoom lag luam khoom noj. Qhov kawg ntawm txhua hnub, nws yog qhov tsim nyog kom rhuav tshem lub nplaim paj, qhov no yuav tsis cia koj tsis meej pem thiab mus yuam kev.
Qhov kev noj haus no tau pom zoo los ntawm kev noj haus, txij li ntxiv rau qhov kev poob phaus, lub xeev ntawm tus poj niam lub cev raws li ib txwm yog ib txwm. Ib tug neeg yog, raws li nws, dag nws lub cev txhawm rau txhawm rau txhawm rau txhua qhov kev khaws cia ntawm cov rog, tab sis tib lub sijhawm tsis muaj qhov kev xav ntawm tsis muaj lub zog.
Qhov sib npaug hauv kev noj zaub mov yog muab los ntawm cov rog. Los ntawm kev nyob ntawm kev noj haus lawv tuaj yeem muab tau los ntawm tsev me cheese, ntses thiab nqaij qaib. Cov khoom noj muaj 6-nplai nrog cov zaub mov no, nrog rau txhua hom zaub mov, txiv hmab txiv ntoo, thiab zaub. Kua yog ib qho tseem ceeb ntawm kev noj haus. Nws raug nquahu kom siv dej ntshiab distilled thiab dej tshuaj yej ntsuab. Ntawm cov txiv hmab txiv ntoo hnub, lawv yuav raug hloov nrog cov kua txiv tshiab, thiab hauv ib hnub curd, mis nyuj rog.
Cov npe ntawm cov khoom lag luam uas cov tsiaj nplaim tsiaj txwv tsis pub suav nrog: qab zib (txhua yam tsuas yog txiv hmab txiv ntoo), qab zib, butter ntawm txhua yam, cov khoom ci bakery.
Cov Hauv Paus Ntawm Kev Noj Yooj Yim
Cov ntsiab lus tseem ceeb ntawm kev noj zaub mov yog nruj ua raws li cov txheej txheem ntawm kev noj zaub mov.
1 hnub - khoom lag luam ntses. Koj tuaj yeem tsub ntses, ua noj lossis hauv qhov cub. Qee lub caij, ntsev thiab tshuaj ntsuab tau tso cai. Kev siv ntses ntses pob zeb tsis yog cais tawm.
2 hnub - zaub. Ntawm cov hnub ua carbohydrate, cov kua txiv hmab txiv ntoo tau tso cai. Cov khoom seem tuaj yeem noj tau tshiab, rhaub thiab stewed nrog ntxiv ib qho me me ntawm cov tshuaj ntsuab, ntsev thiab seasoning.
3 hnub - nqaij qaib khoom. Txog ntawm cov hnub protein, koj tuaj yeem kho koj tus kheej mus rau lub mis ci (tab sis tsuas yog tsis muaj daim tawv nqaij), thiab nqaij qaib kuj tuaj yeem ua kom siav los yog muab ci rau hauv lub tais nrog tshuaj ntsuab, ntsev thiab lub caij.
4 hnub - cereal. Txog hnub no, cov ntawv qhia zaub mov yuav tsum muaj ntau yam khoom noj (mov, buckwheat, oatmeal, hom qoob mog), muab rhaub hauv cov dej uas muaj ntsev thiab zaub ntsuab tsawg kawg nkaus. Los ntawm cov kua, cov dej huv, tshuaj ntsuab tshuaj ntsuab thiab unsweetened kvass raug tso cai.
5 hnub - curd khoom. Hnub curd yog cim los ntawm kev rov nkag khoom ntawm lub cev cov pob zeb hauv av. Cov rog cov ntsiab lus ntawm tsev cheese noj thaum lub caij noj cov zaub mov yuav tsum tsis pub ntau tshaj 5%. Nws tseem raug tso cai kom haus 1 khob mis.
6 hnub - txiv hmab txiv ntoo. Hnub kawg, koj yuav tsum sau lub cev nrog cov vitamins thiab minerals. Tsawb, txiv tsawb, txiv kab ntxwv, txiv quav ntswv nyoos, kiwi zoo meej. Nws raug nquahu kom dilute cov kua txiv hmab txiv ntoo nrog dej.
Ob peb cov lus pom zoo ntxiv khoom noj muaj txiaj ntsig yuav tsum txiav txim siab. Piv txwv, thaum noj mov, koj yuav tsum zom txhua yam maj mam thiab kom zoo: kua tsawg kawg 10 zaug, thiab tawv - ntawm 30 txog 40 zaug. Txhawm rau kom tsis txhob ua rau lub plab zom mov, koj yuav tsum tsis txhob haus dej ntau nrog zaub mov. Cov khoom noj txom ncauj yuav tsum tau hnov qab, nws yog qhov zoo dua los hloov lawv nrog kev noj haus lossis haus dej tshuaj yej rau cov ntshav qab zib.
Cov lus qhia ntawm cov khoom qab zib tau muab rau hauv cov yeeb yaj kiab hauv kab lus no.
