Cov khoom qab zib - suab thaj

Lo lus qab zib yog siv los piav txog ntau qhov kev sib txuas uas sib txawv hauv qab zib. Cov suab thaj uas suav nrog:

• Cauj
• Fructose
• Galactose
• Sucrose (hom lus qab zib)
• Lactose (suab thaj pom zoo nyob rau hauv mis nyuj)
• Maltose (khoom lag luam ntawm hmoov txhuv nplej siab)

Cov lus qhia pom pom nyob hauv cov khoom siv mis nyuj (lactose) thiab txiv hmab txiv ntoo (fructose). Feem ntau ntawm cov piam thaj hauv Asmeskas cov zaub mov yog los ntawm cov suab thaj ntxiv rau hauv cov zaub mov.

Qee cov haujlwm ntawm cov suab thaj muaj xws li:

• Muab cov qab zib qab thaum ntxiv rau khoom noj.
• Tswj lub freshness thiab khoom noj kom zoo.
• Ua yam tshuaj rau hauv jams thiab jellies.
• Txhim khu cov tsw hauv cov nqaij ua tiav.
• Muab fermentation rau qhob cij thiab pickles.
• Ntxiv ntau rau cov mis nyuj khov thiab lub cev rau cov kua dej qab zib.

Cov zaub mov muaj cov suab thaj ntuj (xws li txiv hmab txiv ntoo) kuj muaj cov vitamins, minerals, thiab fiber. Ntau cov khoom noj nrog cov piam thaj ntxiv feem ntau ntxiv cov calories uas tsis muaj cov as-ham. Cov zaub mov thiab dej haus no feem ntau hu ua "tsis muaj dab tsi" calories.

Cov neeg feem coob paub tias muaj ntau qab zib ntxiv rau hauv qab zib. Txawm li cas los xij, cov dej "vitamin-hom" zoo nkauj, dej haus kis las, kas fes dej haus, thiab dej qab zib zog kuj tseem yuav muaj cov piam thaj ntxiv.

Qee cov khoom qab zib yog tsim los ntawm kev ua cov khoom qab zib. Lwm tus ho tshwm sim ib txwm muaj.

Sucrose (qab zib cov lus):

• Sucrose tshwm sim ib txwm muaj nyob rau hauv ntau yam khoom noj thiab nws feem ntau ntxiv rau cov khoom lag luam. Nws yog disacharride, uas yog ua los ntawm 2 monosaccharides - qabzib thiab fructose. Sucrose suav nrog cov piam thaj hauv qab zib, piam thaj ntau ntau, qab zib suab thaj, muaj peev txheej confectioner suab thaj, thiab qab zib turbinado. Cov piam thaj hauv lub rooj yog tsim los ntawm kab tsib lossis qab zib beets.
• Qab zib nyoos yog granulated, khoom, lossis ntxhib. Nws yog xim av hauv cov xim. Cov piam thaj tsis muaj qab hau yog qhov khov ntawm qhov seem thaum cov kua los ntawm cov kua txiv ntawm cov kua qab zib.
• Cov suab thaj xim av yog tsim los ntawm cov kua qab zib uas yog los ntawm zib suab thaj. Cov piam thaj hauv qab zib kuj tseem tuaj yeem ua tau los ntawm kev ntxiv cov zib suab thaj rov qab rau hauv qab zib dawb granulated.
• Confectioner suab thaj (tseem hu ua piam thaj hmoov) yog cov hmoov av huv si.
• Turbinado qab zib yog cov qab zib tsawg dua uas tseem khaws qee qhov nws cov zib suab thaj.
• Cov suab thaj nyoos thiab xim av tsis zoo dua li cov piam thaj dawb.

Lwm cov suab thaj uas nquag siv:

• Fructose (txiv hmab txiv ntoo qab zib) yog lub suab thaj ib txwm muaj nyob hauv txhua cov txiv ntoo. Nws tseem hu ua levulose, lossis kua txiv qab zib.
• Zib ntab yog kev sib xyaw ntawm cov fructose, qabzib, thiab dej. Nws yog tsim los ntawm muv.
• Siab fructose pob kws phoov (HFCS) thiab pob kws phoov yog tsim los ntawm pob kws. Qab zib thiab HFCS muaj yuav luag tib theem li kev ua qab zib. HFCS feem ntau yog siv hauv cov dej qab zib, cov khoom ci, thiab qee cov khoom lag luam hauv kaus poom.
• Dextrose yog tshuaj zoo tib yam rau cov piam thaj. Nws feem ntau siv rau kev kho mob xws li hauv IV hydration thiab cov khoom noj khoom haus niam txiv.
• Invert qab zib yog ib hom suab thaj uas tau siv los pab khaws cov qhob noom thiab ncuav qab zib. Zib ntab yog ib yam qab zib.

Cawv cawv qab zib:

• Qab zib cawv suav nrog mannitol, sorbitol, thiab xylitol.
• Cov khoom qab zib no yog siv ua cov khoom lag luam hauv ntau cov khoom noj uas muaj npe "tsis muaj piam thaj", "ntshav qab zib", lossis "tsis muaj carb". Cov khoom qab zib no yog nqus los ntawm lub cev ntawm cov kab mob qeeb dua li qab zib. Lawv kuj tseem muaj li ib nrab ntawm cov calories ntawm cov piam thaj. Lawv yuav tsum tsis txhob tso siab rau cov piam thaj hloov uas tsis muaj calorie pub dawb. Cov dej cawv muaj suab thaj yuav ua rau mob plab thiab raws plab hauv qee cov neeg.
• Erythritol yog ib hom ua suab thaj nyob hauv cov txiv hmab txiv ntoo thiab cov khoom noj uas twb zom tau lawm. Nws yog 60% rau 70% zoo li qab zib raws li rooj qab zib, tab sis muaj tsawg calories. Tsis tas li ntawd, nws tsis muaj feem cuam tshuam txog ntawm cov ntshav qab zib tom qab noj mov lossis ua kom hniav lwj. Tsis zoo li lwm cov cawv suab thaj, nws tsis ua rau mob plab.

Lwm hom suab thaj:

• Agave nectar yog txheej txheem ntau yam qab zib los ntawm Agave tequiliana (tequila) nroj. Agave nectar yog kwv yees li 1.5 npaug ntawm qab zib dua li cov piam thaj tsis tu ncua. Nws muaj txog 60 calories rau ib diav noj mov piv rau 40 calories rau tib tus nqi ntawm cov piam thaj cov lus. Agave nectar tsis zoo dua li zib ntab, qab zib, HFCS, lossis lwm hom kua qab zib.
• Cauj yog nyob hauv cov txiv ntoo hauv qhov ntau tsawg. Nws tseem yog ib qho kua nplaum uas ua los ntawm cov pob kws nplej.
• Lactose (mis nyuj qab zib) yog cov carbohydrate uas yog nyob hauv mis. Nws yog ua los ntawm cov piam thaj thiab galactose.
• Mej xeev (malt qab zib) yog ua thaum lub caij fermentation. Nws muaj nyob hauv npias thiab khob cij.
• Maple qab zib los ntawm cov kua ntoo ntawm maple ntoo. Nws yog ua los ntawm sucrose, fructose, thiab piam thaj.
• Zais suab yuav tawm los ntawm qhov seem ntawm cov khoom xa khoom noj.
• Cov qab zib Stevia yog cov kev siv siab heev muab rho tawm los ntawm cov nroj tsuag stevia uas tau lees paub tias muaj kev nyab xeeb los ntawm FDA. Stevia yog 200 txog 300 zaug qab zib ntau dua qab zib.
• Monk txiv ntoo ua qab zib yog tsim los ntawm cov kua txiv ntawm lub txiv hmab txiv ntoo. Lawv muaj pes tsawg calories rau ib pluag noj thiab yog 150 rau 200 lub sij hawm qab zib qab zib ntau dua.

Cov lus qab zib hauv cov lus qhia muab cov calories thiab tsis muaj lwm yam as-ham. Cov khoom qab zib nrog cov calories tuaj yeem ua rau kom cov hniav lwj.

Cov khoom noj muaj suab thaj ntau yuav ua rau qhov hnyav nce ntxiv hauv cov menyuam yaus thiab cov neeg laus. Kev pham muaj kev phom sij ntau ntxiv rau cov ntshav qab zib hom 2, mob ntshav qab zib metabolic, thiab ntshav siab.

Cov dej cawv muaj suab thaj xws li sorbitol, mannitol, thiab xylitol tuaj yeem ua rau mob plab thiab zawv plab thaum noj mov ntau.

Qab zib muaj nyob rau hauv Asmeskas Tebchaws Asmeskas Khoom Noj thiab Tshuaj (FDA) cov npe ntawm cov zaub mov muaj kev nyab xeeb. Nws muaj 16 calories rau ib me nyuam diav los yog 16 calories rau 4 grams thiab tuaj yeem siv rau kev sim.

Lub Koom Haum American Heart Association (AHA) hais kom koj yuav tsum noj cov piam thaj ntau ntxiv hauv koj cov zaub mov noj. Qhov kev pom zoo txuas ntxiv rau txhua hom suab thaj ntxiv.

• Cov poj niam yuav tsum tsis txhob muaj txog 100 calories nyob rau ib hnub los ntawm cov piam thaj ntxiv (li 6 diav lossis 25 grams qab zib).
• Cov txiv neej yuav tsum tsis pub dhau 150 calories nyob rau ib hnub los ntawm cov piam thaj ntxiv (li 9 diav lossis 36 grams qab zib).

Tsoomfwv Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA) Cov Lus Qhia rau Kev Noj zaubmov rau cov neeg Asmeskas kuj pom zoo kom txwv cov piam thaj ntxiv kom tsis pub ntau tshaj 10% ntawm koj cov calories tauj ib hnub. Qee txoj hauv kev los txo koj cov dej qab zib ntxiv muaj xws li:

• Dej haus es tsis txhob haus dej qab zib ib txwm, "hom vitamin" dej, dej haus kis las, haus kas fes, thiab haus dej hauv lub zog.
• Noj khoom qab zib tsawg thiab khoom qab zib xws li ice cream, khaub noom ncuav qab zib, thiab khoom qab zib.
• Nyeem cov ntawv cim khoom noj rau cov piam thaj ntxiv hauv cov khoom ntim thiab cov kua ntses.
• Tam sim no tsis muaj kev pom zoo txhua hnub rau cov kua ntshaus uas muaj nyob hauv cov mis thiab txiv hmab txiv ntoo, tab sis ntau dhau twg qab zib tuaj yeem muaj kev cuam tshuam tsis zoo rau koj kev noj qab haus huv. Nws yog ib qho tseem ceeb kom muaj kev noj zaub mov kom raug lub cev.

Lub koom haum American Diabetes Association qhia li tias koj tsis tas yuav tsum zam txhua yam piam thaj thiab zaub mov nrog piam thaj yog tias koj muaj ntshav qab zib. Koj tuaj yeem noj cov zaub mov no tsawg dua lwm cov khoom noj carbohydrates.

Yog tias koj muaj ntshav qab zib:

• Cov lus pom ua rau cov ntshav qabzib tswj tau tib yam li lwm yam khoom noj thaum koj noj thaum noj mov lossis noj khoom txom ncauj. Nws tseem yog ib lub tswv yim zoo kom txo cov khoom noj thiab dej qab zib nrog cov piam thaj ntxiv, thiab kuaj xyuas koj cov ntshav qab zib kom zoo.
• Cov zaub mov uas muaj cov cawv suab thaj yuav muaj tsawg calories, tab sis nco ntsoov nyeem cov ntawv sau rau ntawm cov zaub mov carbohydrate ntawm cov khoom noj no. Tsis tas li, kuaj xyuas koj cov ntshav qab zib kom qis.

Evert AB, Boucher JL, Cypress M, li al. Cov lus qhia txog kev noj zaub mov zoo rau kev tswj hwm cov neeg laus uas muaj ntshav qab zib. Ntshav Qab Zib Kho MobCov. Xyoo 2014; 37 (muab 1): S120-143. PMID: 24357208 www.ncbi.nlm.nih.gov/pubmed/24357208.

Gardner C, Wylie-Rosett J; American Heart Association Khoom Noj Khoom Haus Pawg Saib Xyuas Kev Noj Qab Haus Huv, li al. Cov khoom qab zib tsis zoo: kev siv tam sim no thiab kev pom txog kev noj qab haus huv: cov lus tshaj tawm los ntawm American Heart Association thiab American Diabetes Association. Ntshav Qab Zib Kho MobCov. Xyoo 2012; 35 (8): 1798-1808. PMID: 22778165 www.ncbi.nlm.nih.gov/pubmed/22778165.

Asmeskas Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg, Asmeskas Chaw Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb. 2015-2020 Kev Qhia Noj Zaub Mov Rau Cov Neeg AsmeskasCov. 8 tus ed. health.gov/dietaryguidelines/2015/guidelines/. Luam tawm Lub Kaum Ob Hlis 2015. Nkag mus Lub Xya Hli 7, 2019.

Tebchaws Asmeskas Department of Agriculture. Cov khoom siv muaj txiaj ntsig thiab tsis-zom cov txiv ntoo ua kom muaj zog. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener- siv. Nkag mus saib Lub Xya Hli 7, 2019.