Ib qho kev noj haus twg ib txwm yoojyim rau ntau nqe lus nug txog kev siv cov piam thaj. Kev noj haus Ducan, uas peb yuav tham txog hnub no, tau soj ntsuam kev siv cov piam thaj hloov ntawm kev noj haus, tsis dhau qhov teebmeem no.
Cia peb pib nrog qhov pib thiab qhov pib ntawm kev noj zaubmov noj zaubmov, nrog kev xaiv zaubmov thiab carbohydrates.
Kuv yuav ua haujlwm li cas ntawm kev noj zaub mov carbohydrates
Cov roj av tau muab faib ua ob pawg sib cais - zom tau los ntawm tib neeg lub cev thiab tsis zom mov. Peb lub plab muaj peev xwm zom zaub mov, piv txwv li, cov carbohydrates uas muaj nyob hauv mov ci, zaub thiab txiv hmab txiv ntoo, thiab cov cellulose uas muaj cov nyom, uas yog ib feem ntawm cov ntoo, tsis tuaj yeem zom.
Cov txheej txheem ntawm kev zom zom cov zaub mov carbohydrates yog kom zom polysaccharides thiab disaccharides rau hauv monosaccharides (cov suab thaj yooj yim tshaj plaws) nyob rau hauv cov cawv ntawm cov kua txiv. Nws yog cov carbohydrates uas yooj yim uas tau nqus rau hauv cov ntshav thiab yog cov khoom noj kom zoo rau lub cev.
Cov khoom uas muaj cov carbohydrates tuaj yeem faib ua peb pawg:
- Xws li "qab zib sai" - lawv ua rau cov ntshav qabzib nce siab li 5 feeb tom qab noj tau. Cov no suav nrog: maltose, piam thaj, fructose, sucrose (zaub mov qab zib), txiv quav ntswv nyoos thiab kua txiv txiv, zib ntab, npias. Cov khoom lag luam no tsis muaj cov tshuaj txuam nrog ntev.
- Xws li "qab zib ceev" - cov ntshav qab zib cov ntshav tom qab nce siab tom qab 10-15 feeb, qhov no tshwm sim ntau, kev ua cov khoom lag luam hauv lub plab tshwm sim hauv ib mus rau ob teev. Pab pawg no suav nrog sucrose thiab fructose hauv kev txuam nrog kev nqus ntev, piv txwv li, txiv apples (lawv muaj fructose thiab fiber ntau).
- Xws li "cov piam thaj qeeb" - cov piam thaj hauv cov ntshav yuav pib nce tom qab 20-30 feeb thiab qhov nce tau zoo nkauj. Cov khoom tau tawg hauv lub plab thiab cov hnyuv txog 2-3 teev. Cov pab pawg no suav nrog cov hmoov txhuv nplej siab thiab lactose, nrog rau sucrose thiab fructose nrog lub cev ntev heev, uas zoo heev inhibits lawv tawg thiab nqus ntawm cov kua nplaum tsim rau hauv cov ntshav.
Kev Ntsuas Cov Khoom Noj Txhaum Qab Zib
Nws tau ntev tau paub tias rau poob phaus nws yog qhov muaj txiaj ntsig ntau dua los siv cov khoom siv carbohydrates, uas suav nrog cov suab thaj qeeb. Lub cev ua cov khoom noj ntawd kom ntev li ntawm lub cev ntev. Raws li ib qho kev xaiv, ib qho khoom qab zib tshwm, uas nyob rau Ducan noj yuav siv tau ua kom tsis muaj qab zib.
Txhawm rau kom lub cev ua haujlwm tau zoo, carbohydrates xav tau. Ib qho qee yam ntawm cov piam thaj hauv cov ntshav txhawm rau ua haujlwm kom zoo rau lub hlwb thiab lub paj hlwb. Yog tias cov piam thaj hauv cov ntshav nyob ruaj khov, tom qab ntawd tus neeg noj qab haus huv, nws nyob rau qhov zoo.
Tshaj dhau cov piam thaj hauv lub cev yuav ua rau kev tsaug zog, thiab poob qis dua ib txwm ua rau tsis muaj zog, txob taus, thiab qaug zog.
Nyob rau hauv qhov xwm txheej zoo li no, lub cev ntawm subconscious qib nrhiav kom tau txais qhov tsis muaj qabzib los ntawm ntau yam khoom qab zib kom thiaj li ua tiav qhov sai ntawm lub zog tsis txaus. Ib tug neeg tsis tu ncua los ntawm kev xav txog chocolate bar lossis ib qho ncuav mog qab zib, tshwj xeeb tshaj yog nyob rau yav tsaus ntuj. Qhov tseeb, qhov no tsuas yog ua qhov zoo nkaus li kev tshaib plab thaum lub caij Ducan noj, thiab lwm yam.
Yog tias koj ua raws li cov zaub mov Ducan, koj tuaj yeem tsis ntxiv cov piam thaj rau hauv cov tais diav, yog li koj yuav tsum xaiv cov khoom qab zib kom tsim nyog.
Tab sis dab tsi ntawm cov khoom qab zib los xaiv?
Noj cov piam thaj hloov ntau
Xylitol (E967) - nws muaj cov ntsiab lus tsis zoo tib yam li qab zib. Yog tias tus neeg muaj teeb meem ntawm nws cov hniav, ces hloov chaw no nws yog txoj cai rau nws. Xylitol, vim nws lub zog, muaj peev xwm ua kom cov txheej txheem metabolic thiab tsis cuam tshuam rau tus hniav txha hniav laus, nws tau txais kev pom zoo rau kev siv hauv cov ntshav qab zib.
Yog tias cov khoom no siv rau qhov ntau dhau heev lawm, kev mob plab tuaj yeem pib. Nws raug tso cai kom noj tsuas yog 40 gram ntawm xylitol ib hnub.
Saccharin (E954) - Qhov kev hloov pauv qab zib no yog qab zib heev, muaj ob peb calories thiab tsis nyob hauv lub cev. Siv cov khoom sib xyaw no, koj tuaj yeem poob ceeb thawj, yog li saccharin tau pom zoo rau kev ua noj ua haus raws li Ducan kev noj haus.
Hauv qee lub tebchaws, cov khoom siv no yog txwv vim tias nws muaj kev phom sij rau lub plab. Rau ib hnub, koj tuaj yeem siv tsis ntau tshaj 0.2 g ntawm saccharin.
Cyclamate (E952) - nws muaj lub qab ntxiag thiab tsis qab ntxiag dhau heev, tab sis nws muaj qee yam zoo tseem ceeb:
- muaj ob peb calories
- zoo rau kev noj haus,
- cyclamate yog soluble heev nyob rau hauv dej, yog li nws tuaj yeem muab ntxiv rau hauv cov dej qab zib.
Aspartame (E951) - Feem ntau ntxiv rau haus lossis khoom noj qab zib. Nws yog qab zib tshaj qab zib, qab qab zoo thiab tsis muaj qhov calories. Thaum raug mus rau qhov siab kub poob nws qhov zoo. Tsis pub ntau tshaj 3 gram ntawm aspartame raug tso cai ib hnub.
Acesulfame potassium (E950) - cov khoom siv uas tsis muaj calorie ntau, sai sai tawm ntawm lub cev, tsis nyob hauv plab hnyuv. Nws tuaj yeem siv los ntawm cov neeg muaj mob voos. Vim tias cov ntsiab lus ntawm methyl ester hauv nws cov muaj pes tsawg leeg, acesulfame tsis zoo rau lub siab, ntxiv rau, nws muaj lub zog los txhawb rau cov leeg hlwb.
Rau cov menyuam yaus thiab cov pojniam muaj menyuam, cov npe sib txuas no yog sib kis, txawm li cas los xij, thawj hom thib ib thiab qib ob tsis nyob hauv Ducan cov khoom noj. Koob tshuaj zoo rau lub cev yog 1 g nyob rau ib hnub.
Succrazite - haum rau kev siv hauv ntshav qab zib, tsis yog nqus los ntawm lub cev, tsis muaj calories. Nws yog qhov pheej yig heev, txij li ib pob khoom los hloov chaw yog kwv yees li rau phaus ntawm cov piam thaj yooj yim.
Succrazite muaj ib qho tseem ceeb drawback - toxicity. Vim li no, nws zoo dua kom tsis txhob siv nws, yog li tsis ua kom raug mob. Tsis pub ntau tshaj 0.6 g ntawm qhov kev tso cai no ib hnub twg.
Stevia yog lub suab thaj hloov hloov ua qab zib siv los haus. Vim nws lub ntuj keeb kwm, stevia sweetener yog qhov zoo rau lub cev.
- Stevia muaj nyob rau hauv cov hmoov sau thiab lwm daim ntawv,
- tsis muaj calories
- tuaj yeem siv rau kev ua zaub mov noj zaub mov noj.
- Qhov hloov ua cov piam thaj no tuaj yeem siv los ntawm cov ntshav qab zib.
Yog li, rau lo lus nug ntawm txoj kev hloov twg los xaiv thaum noj mov, cov lus teb tau muab rau hauv qhov kev piav qhia ntawm cov txiaj ntsig muaj txiaj ntsig lossis hloov ua lwm yam, hauv contraindications, ntawm txhua hom sweetener.
