Yam Koj Yuav Tsum Paub Txog Qhov Tseeb Lwm Yam Qab Zib Qab Zib

Zoo Siab

• Hnub syrup
• Sorghum phoov
• Palmyra jaggery
• Brown mov syrup
• Stevia
• Txiv maj phaub qab zib
• Txiv plig txiv
• Yacon hauv paus
• Ntsuam xyuas rau

Qab zib tsis yog raws nraim hauv zej zog kev noj qab haus huv cov txiaj ntsig zoo. Cov kws tshaj lij tau piv cov piam thaj rau kev haus luam yeeb thiab txawm hais tias nws muaj kev quav yeeb quav tshuaj zoo li yeeb tshuaj. Kev siv cov piam thaj tau txuas rau kab mob plawv thiab mob qog noj ntshav, uas kev lag luam qab zib tau sim khaws cia hauv DL tau ntau caum xyoo.

Nkag mus: Muaj kev txaus siab ntxiv hauv qab zib. Lub Koom Haum Tshwj Xeeb Khoom Noj, pab pawg lag luam uas tsim cov ntawv tshawb fawb txhawm rau tsim lub neej yav tom ntej ntawm kev lag luam khoom noj, suav nrog alt-sweeteners ntawm nws cov npe ntawm kaum qhov kev kwv yees yav tom ntej rau xyoo 2018.

Vim tias qab zib lub koob npe tsis zoo, tib neeg tab tom nrhiav tshuaj qab zib nrog "qis dua glycemic cuam tshuam, tsawg dua ntxiv qab zib-calories, thiab txaus nyiam qab zib ntxiv rau cov hneev taw ruaj khov," Kara Nielsen, tus lwm thawj coj ntawm kev hloov pauv thiab kev lag luam rau CCD Innovation, tau hais tseg. nyob rau hauv daim ntawv qhia trend. Nws kwv yees cov kua txiv hmab txiv ntoo ua los ntawm cov hnub, sorghum, thiab yacon paus yuav dhau los ua neeg nyiam dua. (Siv cov 10 cov khoom qab zib noj qab haus huv nrog cov piam thaj hloov pauv.)

Hauv lwm lo lus, koj muaj ntau txoj kev xaiv rau kev txaus siab rau koj cov hniav qab zib. Tam sim no muaj cov khoom qab zib ua los ntawm cov khoom noj qab zib xwb-txiv maj phaub, txiv apples, mov xim av, barley-ua kom yooj yim dua puas tau txiav rov qab rau cov suab thaj.

Tab sis tsuas yog vim tias cov khoom qab zib me ntsis ua tiav dua li cov suab thaj li niaj zaus tsis ua rau nws noj qab nyob zoo. "Cov tib neeg tab tom hloov mus rau lwm cov khoom qab zib uas tau txais ntau lub suab nrov tsis ntev los no vim lawv xav tias lawv muaj txiaj ntsig zoo noj ntau dua," hais tias Keri Gans, tus kws kho mob sau npe. Qee cov sweeteners muaj cov as-ham uas koj tsis tau txais los ntawm cov piam thaj dawb tab sis nyob rau hauv cov kab mob. Koj yuav tsum tau noj ntau ntawm cov khoom qab zib kom tau txais koob tshuaj zoo ntawm cov as-ham, uas raws li koj yuav twv, yog lub tswv yim phem.

Gans pom zoo xaiv cov khoom qab zib raws li koj nyiam thiab txwv koj noj ntau npaum li cas raws li koj xav tau qab zib. (USDA pom zoo kom khaws cov suab thaj ntxiv kom tsis pub ntau tshaj 10 feem pua ​​ntawm koj cov calories txhua hnub.) Cov kab hauv qab: Nws zoo dua los xaiv cov qab zib rau saj thiab saib rau kev txhawb nqa cov vitamins nyob lwm qhov.

Thaum lawv yuav tsum tsis txhob lumped nrog zaub mov noj qab haus huv, cov khoom qab zib tshiab txhais tau tias muaj ntxhiab thiab qab ntxiag ntau dua los sim nrog. Nov yog qee cov khoom qab zib uas koj nyiam yuav pom ntau xyoo no.

Hnub syrup

Hnub syrup yog cov kua qab zib nrog tib lub qab zib, caramel-y saj raws li cov txiv hmab txiv ntoo. Tab sis thaum ua tau, koj zoo dua siv tag nrho cov hnub. (Sim ua 10 qhov khoom qab zib qab zib nrog cov hnub.) "Tag nrho cov hnub a yog qhov zoo ntawm fiber, potassium, selenium, thiab magnesium," Gans hais. "Tab sis thaum koj ua cov kua phoov hnub thiab rho cov kua nplaum los ntawm cov hnub ua noj, koj plam ntau cov as -ham."

Sorghum phoov

Lwm qhov kev xaiv sweetener yog ib lub syrup tau los ntawm sorghum cane. (FYI, sorghum phoov feem ntau yog sau los ntawm cov paj ntoo qab zib qab zib, tsis yog cov nroj tsuag zoo tib yam siv los sau cov nplej zom.) npe dietician. Nws pom zoo kom sim cov kua qab zib hauv cov khaub ncaws hnav khaub ncaws, khoom ci, lossis dej qab zib.

Palmyra jaggery

Palmyra jaggery yog cov khoom qab zib los ntawm kua txiv los ntawm Palmyra xibtes ntoo uas qee zaum siv hauv Ayurvedic ua noj. Nws muaj cov kab mob calcium, phosphorus, thiab hlau, thiab cov vitamins B1, B6, thiab B12. Nws zoo ib yam li calories rau cov suab thaj, tab sis qab zib kom koj thiaj li tau txais kev siv tsawg dua. (Muaj feem cuam tshuam: Puas yog Ayurvedic Diet Txoj Cai Rau Kev Poob?)

Brown mov syrup

Brown mov syrup yog tsim los ntawm kev rhuav tshem cov hmoov txhuv nplej siab ntawm cov nplej siav. Nws yog txhua yam piam thaj thiab muaj qhov ntsuas glycemic ntawm 98, yuav luag ob npaug ntawm cov piam thaj hauv qab. Lwm qhov tsis zoo uas tsim nyog sau cia, ib txoj kev tshawb nrhiav pom tias qee cov kua txhuv xim av cov khoom lag luam nyob hauv khw muaj cov arsenic, yog li ua nrog ceev faj.

Stevia

Stevia tau sau los ntawm tsob ntoo stevia. Nws zoo li cov piam thaj dawb li niaj zaus tab sis yog li ntawm 150 mus rau 300 zaus sweeter. Txawm hais tias nws los ntawm cov nroj tsuag, stevia yog suav hais tias yog ib qho khoom qab zib qab zib vim tias qhov kev ua haujlwm ntau. Stevia tau raug ntaus vim nws tsis muaj calories, tab sis nws tsis yog qhov ua txhaum. Cov khoom qab zib tau txuas nrog rau qhov ua tau tsis zoo ntawm cov kab mob hauv plab.

Txiv maj phaub qab zib

Txiv maj phaub qab zib muaj xim qab zib me ntsis. Nws yog ib qho kev xaiv zoo dua li cov lus qab zib rau cov neeg saib lawv cov ntshav qab zib vim nws muaj qhov qis glycemic Performance index thiab yog li ua rau cov tshuaj insulin tsawg dua. Nws muaj peev xwm mus hla lub nkoj, txawm li cas los xij. "Cov txiv maj phaub qab zib tau txais kev saib xyuas ntau vim tias tib neeg yuav koom nrog txhua yam nrog txiv maj phaub nrog zaub mov noj," Gans hais. "Tab sis nws tsis zoo li tom rau hauv txiv maj phaub; nws tseem ua tiav."

Txiv plig txiv

Ib yam li stevia, cov khoom qab zib ua los ntawm cov txiv hmab txiv ntoo yog cov calories tsawg, cov khoom qab zib uas muaj cov glycemic index tsawg. Ob leeg kuj tseem qab zib heev nrog me ntsis tom qab saj. "Cov txiv hmab txiv ntoo tau nyob ib ntus tab sis tau nce siab hauv ob peb xyoos dhau los ua cov khoom qab zib ntxiv rau cov khoom qab zib," White hais. Nws ceeb toom tias nws tsis tau tshwm sim ntev txaus los txiav txim siab txog kev noj qab haus huv tsis zoo.

Yacon hauv paus

Syrup sau los ntawm cov nroj tsuag yacon tau txais ntau hype tam sim no vim nws muaj pre-biotic fiber. (Refresher: Pre-biotics yog cov khoom uas koj lub cev tsis zom uas ua zaub mov rau cov kab mob hauv koj lub plab.) Tab sis ib zaug ntxiv, vim tias tsis muaj calories ntau, koj zoo dua saib lwm qhov rau koj kev kho ua ntej biotic .

Ntsuam xyuas rau