Cov piam thaj txhim kho lub siab, ua kom muaj zog thiab muaj zog, tsub ntxiv nrog lub zog zoo thiab txhim kho lub hlwb ua haujlwm. Tab sis cov zaub mov qab zib hauv cov zaub mov yuav tsum muaj kev sim, vim tias kev noj ntau dhau los ua rau muaj ntau yam kev nyuaj.
Cov kws kho mob tsis pom zoo kom muab cov piam thaj rau cov menyuam hnub nyoog qis dua peb xyoos, thiab tom qab 3 xyoos, tsuas pub tsawg tsawg xwb - tsis pub ntau tshaj ib me nyuam diav ib hnub.
Yuav ua li cas hloov cov piam thaj rau menyuam? Lo lus nug no nyiam ntau cov niam txiv uas lawv cov menyuam vim muaj qee yam kab mob - ntshav qab zib, ua xua, tsis tuaj yeem haus cov qab zib. Tam sim no muaj ntau yam hloov pauv, tab sis lawv txoj kev nyab xeeb yog nyob hauv kev ua xyem xyav thiab qhov mob yuav dhau qhov txiaj ntsig pom meej.
Cia peb kawm saib vim li cas cov khoom qab zib kom muaj kev phom sij rau menyuam yaus, thiab kuv tuaj yeem siv khoom qab zib dab tsi rau menyuam yaus?
Qab zib raug mob
Ib lub cev loj hlob xav tau cov carbohydrates, nws yeej xav tau cov piam thaj, uas yuav pab txhim kho ib txwm, tab sis tsis muaj suab thaj ntau. Qhov no yog vim qhov tseeb tias cov txiaj ntsig zoo ntawm cov piam thaj muaj tsawg kawg, tab sis qhov yuav muaj kev cuam tshuam tsis zoo yog qhov siab.
Cov piam thaj cuam tshuam loj heev rau lub xeev ntawm lub plab zom mov, ua rau muaj qhov tsis txaus ntawm microflora li qub. Pab tau cov microbes tuag, vim qhov kev ua haujlwm ntawd muaj ntau yam kev ua haujlwm ntawm cov kab mob pathogenic microflora, uas provokes kev loj hlob ntawm dysbiosis, nce roj tsim, tso quav.
Khoom qab zib ua rau muaj kev puas tsuaj rau qhov tsis ua haujlwm nruab nrab ntawm lub paj hlwb, uas ua rau muaj kev hloov pauv tus menyuam. Nws dhau mus ua dhau kev zam, txob taus, lub suab qoj ib ce feem ntau qhia tawm, thiab qee zaum kev tawm tsam. Sij hawm dhau mus, tus me nyuam yuav tsis thov, tab sis thov khoom qab zib, tsis kam noj cov zaub mov li qub vim "cuam tshuam" kev nkag siab ntawm cov zaub mov.
Muaj piam thaj hauv thaum yau:
- Muaj suab thaj ntau ntau hauv cov zaub mov ua rau lub cev hnyav dhau, yuav ua rau cov ntshav qab zib, diathesis thiab txawm tias "kev ua xua";
- Thaum ntxov mob hniav, ua rau malocclusion yav tom ntej;
- Txo cov nyom txoj haujlwm ntawm lub cev, ua kom lub cev tsis muaj zog;
- Cov txheej txheem hauv lub cev thiab roj ntsha hauv lub cev ua rau muaj kev cuam tshuam, calcium raug ntxuav tawm, uas yog qhov tsim nyog rau kev loj hlob ntawm tus menyuam.
Yog tias koj muab cov me nyuam ua khoom qab zib, tom qab ntawd kev quav tshuaj sai yog qhov tseem ceeb, uas tuaj yeem hloov mus rau txoj kev xav thiab lub hlwb.
Cov kws kho mob me nyuam ntseeg tias kev muab cov piam thaj rau ib tus menyuam nyob rau thawj xyoo ntawm kev ua neej yog qhov txhaum loj heev rau txhua tus niam txiv. Raws li txoj cai, tsuas muaj ib qho laj thawj rau qhov no - cov menyuam yaus tsis kam noj. Lub sijhawm dhau los, cov zaub mov qab zib dhau los ua tus qauv hauv cov zaub mov noj, uas tsis pub tus menyuam yaus hloov mus rau kev nyiam cov zaub mov hauv qab - cov tshuaj tiv thaiv hniav qab zib raug qhia tawm, uas nyuaj rau kev tshem tawm ntawm cov neeg laus.
Qab zib ua xua
Yog hais tias tus me nyuam muaj ntshav qab zib, ces qab zib yuav tsum raug cais tawm ntawm cov zaub mov noj vim kev noj qab haus huv. Tab sis ua tiav yam tsis muaj qab zib tsis yog kev xaiv, yog li ntau yam sim pauv nws rau qab zib.
Nrhiav rau cov piam thaj hloov thiab cov niam txiv ntawm kev fab tshuaj tiv thaiv kab mob. Cov kev kho mob tsis lees paub qhov yuav tshwm sim ntawm kev fab tshuaj ncaj qha. Tab sis suab thaj tsis yog tsuas yog hmoov hauv cov piam thaj hauv qab zib, tab sis kuj tseem yog cov khoom uas muaj nyob hauv ntau cov zaub mov.
Thaum lub qab zib tivthaiv nkag rau hauv lub cev nrog ib yam khoom, kev tawm tsam tsis haum tshwm sim nws tus kheej hauv cov protein lossis lwm yam khoom, thiab qab zib ua qhov ua catalyst uas txhim kho nws. Nws kuj tseem ua rau cov txheej txheem ntawm cov nyom thiab lwj hauv cov hnyuv, ua rau ntau cov tsos mob.
Ntau cov kev tshawb fawb tau lees paub tias yog tias ib tus menyuam yaus hnub nyoog ib xyoos muaj kev tsis haum rau txhua yam thiab muab suab thaj, tom kawg tivthaiv yuav txhim kho cov chaw kuaj mob uas muaj kev fab tshuaj.
Lub tswv yim ntawm txoj kev tsis haum rau qhov qab zib hauv cov menyuam yaus yog nyob ntawm tus neeg cov ntsiab lus thiab lawv cov kev sib txuas:
- Kev tshuaj ntsuam genetic predisposition.
- Thaum cev xeeb tub, tus poj niam xav paub txog khaub noom, khoom qab zib thiab khoom qab zib.
- Txheej txheem kev pub mis rau tus menyuam mos nrog rau khoom noj qab zib thiab lwm yam tais diav.
- Tej puag ncig tsis zoo.
- Parasitic kab mob, plab hnyuv dysbiosis.
- Hormonal tsis txaus tiv thaiv keeb kwm ntawm tiav nkauj tiav nraug.
Yog tias cov piam thaj tsis tuaj yeem txiav tawm tag nrho, nws yuav tsum tau hloov nrog lub qab zib uas tsis muaj peev xwm ua yeeb yam raws li lub hauv paus rau kev ua xua.
Ntuj Qab Zib Los Hloov
Cov kua qab zib ntuj tuaj yeem siv ua lwm txoj hauv kev rau cov qab zib granulated li qub, tab sis lawv muaj calorie ntau ntau. Lawv siv rau hauv kev lag luam khoom noj khoom haus rau kev tsim cov khoom ci, khoom qab zib, kua txiv, jams.
Cov piam thaj yog cov carbohydrate ceev ceev. Muaj ntau ntawm nws nyob rau hauv raspberries, txiv pos nphuab, tsawb, txiv quav ntswv nyoos thiab noob txiv hmap. Cov cuab yeej muaj nyob hauv daim ntawv ntawm kev daws teeb meem thiab ntsiav tshuaj daim ntawv, tuaj yeem yuav tom chaw muag tshuaj. Tsis pom zoo siv rau menyuam yaus.
Cov khaub noom xim kasfes zoo li yog cov khoom tsis tsim nyog uas muaj qhov tshwj xeeb saj thiab hnov tsw. Nws yog tsim los ntawm kab tsib.
Txij li thaum cov khoom tu nyob rau ntawm lub Hoobkas yog tsawg heev, qee yam cov ntxhia hauv cov dej yog khaws cia hauv nws:
- Tshuaj calcium
- Qab Zib
- Phosphorus;
- Hlau
- Hlau nplaum
Cane qab zib muaj cov vitamins B. Qhov muaj cov vitamins thiab minerals yog qhov tsuas yog qhov zoo ntawm cov hmoov. Nws ntseeg tau tias qhov kev xaiv no tsis pab txhawb rau kev nce phaus, tab sis qhov no tsis yog. Nws cov calorie cov ntsiab lus ntau dua li 350 kilocalories ib 100 g. Lub cev muaj pes tsawg tus pas qab zib tsis tuaj yeem lav tsis tau tag nrho ntawm cov khoom siv tshuaj lom neeg tsis zoo, feem ntau nws txoj kev noj yuav ua rau muaj kev tsis haum rau cov menyuam yaus.
Fructose tau muab rho tawm los ntawm cov txiv ntseej thiab txiv hmab txiv ntoo, nws muaj ntau yam zoo dhau ntawm qab zib dawb:
- Tsis nce ntshav qab zib.
- Txhawm rau cov khoom lag luam kom nqus tau, insulin tsis tas yuav tsum muaj, ntsig txog, tsis muaj qhov thauj ntawm lub tsub.
- Fructose nyhav rau hauv cov piam thaj, uas ua kom lub zog muaj zog hauv lub cev thiab rau hauv glycogen, uas ntxiv rau hauv cov nplooj siab - yog tias lub cev tsis muaj carbohydrates, nws them rau lawv qhov tsis muaj peev xwm.
- Nws yog tsiag ntawv los ntawm kev ua qab thiab muaj qab tshaj.
- Kev pheej hmoo ntawm cov teeb meem hniav yog txo los ntawm 25%.
Fructose zoo li kev hloov pauv rau cov piam thaj tsis tu ncua, tab sis nrog kev siv me ntsis thiab tsis xwm yeem rau menyuam yaus.
Nrog kev muab cov khoom qab zib ntawm cov zaub mov pov tseg rau tus me nyuam, cov me nyuam ua cov khoom qab zib.
Khoom cua sweeteners
Nyob rau hauv txee ntawm khw koj tuaj yeem nrhiav tau ntau yam khoom qab zib hloov pauv. Cov no yog Sladis, Haum Parade, Erythritol, Sucralose, Saccharin, thiab lwm yam.
Tag nrho cov nyiaj no tau tso cai rau menyuam noj yog tias lawv muaj keeb kwm mob ntshav qab zib. Rau kev pub mis rau menyuam yaus uas tsis muaj teebmeem kev noj qab haus huv, kev siv yog kev txwv tsis pub siv. Hauv ntim ntawm yuav luag txhua cov tshuaj yog sau ib qho kev sib tiv - cov me nyuam lub hnub nyoog.
Hauv qee qhov xwm txheej, tsis muaj lwm txoj hauv kev - cov kev hloov pauv hloov tsis haum rau ntau yam, yog li ntawd, cov khoom siv hluavtaws yuav tsum tau ua kom txaus siab qhov xav tau ntawm cov khoom noj qab zib.
Tsuas yog tus kws kho menyuam yaus thiaj tuaj yeem hais qhia rau ib tus kws kho mob noj, ua rau nws coj tus cwj pwm ntawm ib tug menyuam yaus. Koj tsuas yog siv los ntawm ib zaug dhau ib zaug, thiab kev noj tshuaj rau tus menyuam yog peb zaug tsawg dua li rau ib tus neeg loj.
Yuav ua li cas hloov cov piam thaj rau menyuam yaus?
Nws yog qhov nyuaj tshaj rau kev tiv thaiv tus menyuam los ntawm cov khoom qab zib yog tias nws mus kawm qib pib. Txog txij no, niam tais yawm txiv yog cov "khoom qab zib" thiab khoom qab zib. Thiab hauv qib pib nws nyuaj rau nws tsis kam noj lub khob noom uas muab los ntawm lwm tus menyuam.
Qhov yuav nyab xeeb tshaj plaws rau tus me nyuam yuav yog cov khoom qab zib thaum ub. Cov no suav nrog kozinaki, halva, Turkish zoo siab. Nws raug tso cai kom muab cov ncuav qab zib thiab cov tsis qab rau cov menyuam yaus, thiab nws zoo dua rau kev ua noj rau koj tus kheej hauv tsev, hloov qab zib nrog cov txiv hmab txiv ntoo qhuav.
Hauv cov menyuam yaus ntawv qhia zaub mov koj tuaj yeem suav cov txiv hmab txiv ntoo qhuav: figs, raisins, prunes, apricots qhuav. Yog tias tus menyuam muaj keeb kwm ua xua, yog li cov lus pom zoo no tsis haum. Thaum kuaj pom tias mob ntshav qab zib mellitus, lub cev qhov tshwm sim rau kev noj ntawm cov txiv ntoo tshwj xeeb ziab yog qhov tseem ceeb.
Dab tsi ntxiv uas tuaj yeem hloov piam thaj rau menyuam? Nws raug tso cai muab cov hauv qab no:
- Ua ci hauv tsev nrog ntxiv ntawm txiv hmab txiv ntoo thiab txiv ntseej. Yog tias koj qhwv cov khoom tiav hauv cov ntawv ci ci, nws yuav saib zoo dua li qhov khoom qab zib uas tau yuav lawm;
- Tus kheej ua cov txiv jelly tsis muaj qab zib. Nws muaj cov xim ci thiab ntuj saj, tsis ua mob rau lub cev. Cov txiv hmab txiv ntoo tseem ntxiv rau cov txiv qaub, txiv ntoo thuv ceev, almonds, thiab lwm yam.;
- Los ntawm cov txiv apples tshiab koj tuaj yeem ua marmalade lossis marshmallows - hloov khoom zoo thiab noj qab haus huv rau kev yuav khoom qab zib thiab chocolate;
- Curd casserole nrog me me ntawm kab tsib qab zib.
Nyob rau hauv txhua rooj plaub, nws tsis tuaj yeem tiv thaiv tus menyuam tag nrho los ntawm kev noj cov kua qab zib, vim tias txhua yam khoom noj khoom haus muaj ib lossis lwm tus nqi ntawm cov khoom siv no. Nws tuaj yeem pom nyob rau hauv curds, yoghurts, haus cov dej haus.
Nws tsis raug nquahu kom hloov cov piam thaj cuav rau cov menyuam yaus, lawv cov txiaj ntsig ntawm lub cev tsis tau kawm, yog li lawv tuaj yeem ua rau ntau yam kev rau txim. Nws kuj tseem tsim nyog xav txog tias cov khoom cua ua hluavtaws tau raug siv los tsim ntau yam khoom. Yog li, koj yuav tsum ua tib zoo nyeem cov lus sib xyaw ntawm pob ntawv ua ntej muab rau tus menyuam.
Qhov phom sij ntawm cov piam thaj tau piav qhia nyob rau hauv cov yeeb yaj kiab hauv tsab xov xwm no.
