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Peb nyob hauv cov dej qab zib txhua qhov peb tig-ob qho tib si hauv xov xwm, qhia peb kom txiav rov qab ntau npaum li cas peb nyob, thiab hauv ntau cov zaub mov thiab dej haus peb haus txhua hnub. Thiab qhov no qab zib paradox yeej tsis qab zib, vim nws tso peb tsis paub meej txog yuav ua li cas kom txaus siab rau qhov tsis muaj khoom qab zib, yog tias cov khoom qab zib muaj kev nyab xeeb, thiab qhov heck koj tuaj yeem noj tau li cas. Es tsis txhob pov rau hauv cov phuam ntawm kev noj qab nyob zoo-lossis, tsis zoo, tig mus rau cov ncuav qab zib kom txo tau koj txoj kev ntxhov siab-tighten tawm qhov tseeb txog txhua hom qab zib kom koj tuaj yeem kho koj lub cev (thiab koj cov hniav qab zib) txoj cai.

Vim Li Cas Kuv Thiaj Li Yuav Tsum Muaj Kev txhawj xeeb txog Qab Zib Kuv Yuav Siv Qab Zib Li Cas? Yam Kev puas tsuaj yog peb tiag tiag Tham Txog?

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Ua ntej, qhov pom tseeb: Qab zib ntxiv cov calories tsis muaj dab tsi rau koj cov zaub mov noj, thiab yog tias koj tsis xyuam xim, uas tuaj yeem ntxiv ntiv tes rau koj lub duav. Khaws qhov ntawd, thiab nws tuaj yeem ua rau rog, uas ua rau muaj lwm yam teeb meem kev noj qab haus huv xws li kab mob hauv lub plawv, hais tias Laura Schmidt, Ph.D., tus xibfwb qhia txog txoj cai noj qab haus huv hauv Tsev Kawm Ntawv Tshuaj ntawm University of California, San Francisco.


Tab sis ntau qhov teeb meem tau hais los ntawm kev siv cov piam thaj ntau dhau tau ntseeg tias tsis muaj feem cuam tshuam nrog kev rog thiab ntau ntxiv txog yuav ua li cas cov tshuaj tau hloov pauv hauv koj lub cev. "Cov kev tshawb fawb hauv tsiaj qhia tias kev noj fructose tshwj xeeb tuaj yeem hloov kho koj lub peev xwm los tswj kev qab los noj mov, txo koj lub peev xwm los hlawv roj, thiab ua rau muaj cov yam ntxwv ntawm metabolic syndrome, xws li nce ntshav siab, nce rog, thiab ua rau rog rog thiab insulin tsis kam," hais tias Richard Johnson, MD, tus kws tshaj lij tshuaj ntawm University of Colorado hauv Denver thiab tus sau ntawm Fat Switch.

Lwm qhov tsis zoo li qab zib ntawm cov suab thaj: pob txuv. "Thaum koj lub cev zom cov piam thaj hauv cov piam thaj xws li fructose lossis piam thaj, lawv khi rau cov protein thiab cov rog thiab tsim cov qauv tshiab hu ua glycation end products, lossis AGEs," hais tias David E. Bank, kws kho mob tawv nqaij hauv Mount Kisco, NY thiab SHAPE tus kws tshaj lij pab tswv yim . Raws li AGEs sau rau hauv koj lub hlwb, lawv pib rhuav tshem ntawm daim tawv nqaij txoj kev txhawb nqa, a.k.a., collagen thiab elastin. "Vim li ntawd cov tawv nqaij yog wrinkly, inflexible thiab tsawg dua radiant," hais tias Bank


Vim Li Cas Kev Tshawb Fawb Txog Qab Zib Qab Zib?

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Nws nyuaj rau cais cov teebmeem ntawm qab zib ib leeg rau tib neeg txij li peb cov khoom noj muaj ntau yam khoom xyaw thiab cov khoom noj muaj txiaj ntsig, yog li ntau qhov kev tshawb fawb tau ua tiav ntawm cov tsiaj siv loj, cais cov piam thaj uas tsis sawv cev rau peb li niaj zaus siv (60 feem pua ​​​​ntawm kev noj haus ntau dua li 15 feem pua), hais tias Andrea Giancoli, MPH, RD, tus cev lus rau Academy of Nutrition thiab Dietetics.Qee qhov kev txhawj xeeb tseem tau hais tawm qhov tseeb tias cov tsiaj tshawb fawb tau siv cov ntshiab fructose ntau dua li ua ke ntawm fructose thiab piam thaj raws li peb ib txwm haus, ntxiv Johnson, uas tau ua tus kheej tshawb fawb txog qab zib (pab nyiaj los ntawm National Institutes of Health) rau xyoo lawm.


Qhov txawv ntawm Fructose, Glucose, Galactose, thiab Sucrose yog dab tsi?

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Txhua ntawm cov molecules no yog siv los tsim ntau hom carbohydrates. Fructose hmoov yog ib txwm pom muaj nyob rau hauv ntau cov nroj tsuag, zib mu, ntoo thiab vine txiv hmab txiv ntoo, berries, thiab feem ntau hauv paus zaub. Nws tseem yog qhov ua rau qab zib qab zib. Ntshav qab zib yog nyob rau hauv hmoov txhuv nplej siab thiab hlawv los tsim lub zog, thiab galactose cov muaj nyob rau hauv mis nyuj qab zib. Sucrose, lossis cov suab thaj, yog cov piam thaj thiab fructose ua ke.

Feem ntau cov carbohydrates hloov mus rau cov piam thaj thiab siv rau lub zog lossis khaws cia ua rog. Tab sis tsis zoo li lwm cov suab thaj, uas yog metabolized hauv koj cov ntshav, fructose mus rau koj lub siab kom metabolized. Thaum noj ntau dhau, lub siab tsis tuaj yeem ua cov fructose ua lub zog ntxiv thiab hloov nws mus ua rog, uas thaum kawg ua rau cov txheej txheem metabolic ploj mus. Rog rog tuaj yeem tshwm sim los ntawm cawv thiab thaum mob hnyav hloov mus ua kab mob siab.

Kuv yuav tsum noj qab zib npaum li cas txhua hnub?

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Raws li American Heart Association (tsuas yog lub koom haum pom zoo tshwj xeeb rau kev noj zaub mov noj), poj niam yuav tsum haus tsis pub ntau tshaj 6 teaspoons ntxiv qab zib txhua hnub (txwv rau txiv neej yog 9 diav). Qhov no tsis suav nrog cov suab thaj los ntawm tej yam ntuj tso xws li txiv hmab txiv ntoo.

Txhawm rau muab qhov no rau hauv kev xav, ib teaspoon suab thaj sib npaug 4 grams thiab 16 calories. 20-ounce qab zib qab zib (dej qab zib, haus dej haus, lossis kua txiv) feem ntau muaj 15 txog 17 teaspoons ntawm cov khoom qab zib. Tam sim no tus neeg Asmeskas nruab nrab siv ntau dua 22 teaspoons-352-ntxiv calories-ntawm ntxiv qab zib txhua hnub. Qhov ntawd yog 16 teaspoons thiab 256 calories ntau tshaj qhov pom zoo.

Yuav Ua Li Cas Txog Qab Zib los ntawm Cov Khoom Siv Ib Leeg, Zoo Li Txiv Hmab Txiv Ntoo-Puas Yog Qhov Zoo?

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Tsis yog, tsis muaj dab tsi tsis ncaj ncees lawm nrog rau cov khoom tshiab hauv koj cov khoom noj. "Txiv hmab txiv ntoo muaj fructose, tab sis tus nqi tsawg tsawg (4 txog 9 grams rau ib qho), thiab nws kuj muaj cov zaub mov muaj txiaj ntsig zoo, xws li cov vitamins, antioxidants, potassium, thiab fiber, uas pab qeeb nqus cov piam thaj thiab tawm tsam qee yam ntawm nws cov teebmeem. ", Johnson hais.

Tab sis, zoo li lwm yam, cov txiv hmab txiv ntoo yuav tsum tau noj kom tsawg, uas txhais tau hais tias ob mus rau plaub qhov noj ib hnub-tshwj xeeb tshaj yog tias koj mob ntshav qab zib-thiab hauv lawv daim ntawv ntuj tshaj plaws. Nyeem: tsis candied (nrog ntxiv qab zib), qhuav (uas qab zib ntau dua thiab qee zaum ntxiv qab zib), lossis kua txiv. Schmidt hais tias "Kev ua kom muaj fiber ntau tawm ntawm cov txiv hmab txiv ntoo thiab hloov mus rau hauv ntau hom fructose. Qhov no ua rau nws yooj yim heev rau haus cov suab thaj hauv ib khob me me thiab ua rau koj cov ntshav qab zib nce sai dua," Schmidt hais. Qhov nce hauv cov ntshav qab zib ua rau lub siab khaws cov rog thiab dhau los ua cov tshuaj insulin, uas tuaj yeem ua rau koj muaj kev pheej hmoo mob ntshav qab zib.

Koj yuav tsum nco ntsoov tias qee cov txiv hmab txiv ntoo muaj suab thaj ntau dua li lwm tus. Ib qho uas tib neeg xav txog suav nrog txiv tsawb (14 grams hauv ib qho nruab nrab, uas qhov tseeb tsis yog qhov phem), txiv nkhaus taw (46g), thiab pomegranates (39g). Cov suab thaj ntau dua txhais tau tias muaj calorie ntau ntau, yog li yog tias koj tab tom saib koj qhov kev noj qab haus huv tag nrho rau qhov poob phaus lossis mob ntshav qab zib, koj yuav tsum txwv tsis pub muaj cov txiv hmab txiv ntoo qab zib uas koj noj.

Dab tsi Yog Ntxiv Qab Zib?

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"Tsis zoo li lactose hauv mis thiab fructose hauv txiv hmab txiv ntoo, ntxiv suab thaj tsis tshwm sim ib txwm muaj. Lawv tau sau ntxiv rau cov zaub mov thiab dej haus thaum lawv ua lossis npaj," Rachel Johnson, Ph.D., MPH, RD, tus kws qhia zaub mov noj haus ntawm University of Vermont hauv Burlington. Cov piam thaj ntxiv tuaj yeem yog txhua yam, suav nrog zib ntab, qab zib xim av, maple phoov, dextrose, fructose, high-fructose pob kws phoov, granulated qab zib, qab zib nyoos, thiab sucrose, rau npe ob peb. Kom ua tiav cov npe, mus ntsib USDA MyPlate lub vev xaib.

Vim Li Cas Qab Zib Ntxiv rau Ntau Yam?

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Ib txoj kev xav yog tias kwv yees li 20 mus rau 30 xyoo dhau los, rog dhau los ua yeeb ncuab 1, yog li cov tuam txhab pib txiav cov rog tawm ntawm cov khoom noj thiab hloov nws nrog ntau qab zib (feem ntau nyob rau hauv daim ntawv ntawm high-fructose corn syrup) nyob rau hauv kev cia siab tias cov neeg siv khoom. yuav tsis pom qhov hloov pauv saj. Kathy McManus, RD, tus thawj coj ntawm lub koom haum khoom noj khoom haus ntawm Brigham thiab Women's Hospital hauv Boston hais tias "qhov qab zib qab zib ua rau peb lub siab zoo."

Yog li ntawd, peb tau loj hlob tuaj rau peb cov khoom noj qab zib dua li qhov lawv xav tau. Raws li USDA, Asmeskas cov neeg ib xyoos twg ntawm kev noj cov caloric sweeteners tau nce 39 feem pua-uas yog 43

phaus-nruab nrab ntawm 1950 thiab 2000.

Qab zib kuj pab ua kom lub neej txee ntawm qee yam khoom.

Puas muaj tej yam zaub mov tsis zoo uas feem ntau muaj qab zib ntau uas kuv yuav tsum paub txog thiab tej zaum yuav nyob deb ntawm?

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Schmidt hais tias "qab zib tau ntxiv rau li 80 feem pua ​​​​ntawm cov khoom lag luam hauv peb lub khw muag khoom noj," Schmidt hais. Ketchup, cov kua ntses hauv lub raj mis, thiab cov zaub xam lav yog qee qhov ua txhaum loj tshaj plaws, thiab nws tseem muaj nyob hauv cov khoom xws li qhob cij thiab crackers. Ib qho yooj yim bagel, piv txwv li, tuaj yeem muaj li ntawm rau grams qab zib.

"Qab zib tau zais hauv txhua yam khoom noj uas koj tsis xav txog vim tias koj xav txog lawv qab thiab tsis qab zib, yog li kawm paub yuav txheeb xyuas cov piam thaj ntawm cov ntawv muaj pes tsawg yog ib qho tseem ceeb," Schmidt hais ntxiv. Ntxiv rau cov uas koj tuaj yeem txheeb xyuas (qab zib, zib ntab, syrups), nrhiav cov lus xaus hauv "-ose." Thiab nco ntsoov, qhov siab dua nws nyob rau hauv daim ntawv, cov suab thaj ntau dua uas cov khoom muaj.

Puas yog Raw Qab Zib Zoo rau kuv dua li cov piam thaj tsis tu ncua (Sucrose)?

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Tsis yog. Ob leeg cov suab thaj yog muab rho tawm los ntawm cov suab thaj, "cov suab thaj nyoos tsuas yog me ntsis ua kom zoo dua li cov suab thaj granulated li niaj zaus thiab khaws qee cov molasses," Rachel Johnson hais. Thaum qhov ntawd txhais tau tias nws muaj me ntsis hlau thiab calcium, tsis muaj txiaj ntsig kev noj zaub mov muaj txiaj ntsig, thiab ob qho tib si muaj kwv yees li ntawm cov calories.

Puas yog nws zoo dua los siv zib ntab, Maple Syrup, thiab lwm yam "Natural" Sweeteners dua li cov qab zib li niaj zaus?

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Tsis yog. "Lawv yog txhua yam suab thaj yooj yim uas ua rau muaj calories ntau, thiab koj lub cev ua rau lawv zoo ib yam," McManus hais. "Txawm li cas los xij, txhua tus tau yooj yim zom thiab nqus rau hauv koj cov hlab ntsha, thiab thaum ua tiav ntau dhau qhov no tuaj yeem tsim cov tshuaj insulin tsis kam thiab ua rau koj muaj kev pheej hmoo rau kev tsim ntshav qab zib."

Qhov txawv ntawm High-Fructose Pob Kws Syrup (HFCS) thiab Cov Qab Zib Li Cas? Puas yog HFCS Puas Zoo?

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Table qab zib-a.k.a. sucrose-yog tsim los ntawm 50 feem pua ​​​​fructose thiab 50 feem pua ​​​​qabzib. HFCS tau muab los ntawm pob kws thiab tseem muaj fructose thiab qabzib; Qee zaum nws muaj fructose ntau dua li qab zib thiab qee zaum nws muaj tsawg dua, Richard Johnson hais. "High-fructose pob kws phoov yog qhov phem tshaj hauv cov dej qab zib, thaum nws muaj li ntawm 55 txog 65 feem pua ​​fructose," nws hais ntxiv. "Txawm li cas los xij, hauv lwm cov khoom xws li qhob cij, nws yeej muaj fructose tsawg dua li cov suab thaj hauv qab."

Cov teebmeem tsis zoo ntawm fructose yog amplified hauv HFCS, vim nws yog ntau dua ntawm fructose ntau dua li lwm hom. Thiab kev qhia txog cov fructose siab pob kws phoov ua ke nrog qhov nce ntawm kev rog, Richard Johnson ntxiv.

Dab tsi yog qhov teeb meem hauv kev noj cov khoom qab zib zoo li Aspartame, Sucralose, thiab Saccharin?

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McManus hais tias "Kuv xav tias qhov kev txiav txim tseem nyob ntawm txhua qhov kev hloov pauv no," FDA txiav txim siab aspartame (ua lag luam raws li cov npe sib npaug, Nutrasweet, thiab Qab Zib Twin), sucralose (Splenda), thiab saccharin (Sweet'N Low) yog "feem ntau suav tias yog kev nyab xeeb" lossis GRAS, thiab tau tsim kom muaj kev noj qab haus huv txhua hnub ( ADI) rau txhua tus. ADI yog nyob ntawm koj qhov hnyav. Piv txwv li, ib tug poj niam 140-phaus yuav tsum tau haus txog 18 lub kaus poom ntawm aspartame-sweetened noj qab zib dej qab zib los yog 9 pob ntawv ntawm saccharin kom tshaj nws ADI. "Kev saib xyuas yog qhov tseem ceeb, thiab kuv ntseeg tias koj yuav tsum nrhiav zaub mov uas muaj kev noj qab haus huv ib txwm muaj, yam tsis tau ntxiv cov khoom cuav," McManus hais ntxiv.

Kev tshawb fawb tseem qhia tau tias cov khoom qab zib dag tsis tuaj yeem siv ua qhov hloov pauv qab zib thaum nws los txog rau kev txaus siab. Thaum cov piam thaj ua rau cov lus teb rau hauv koj lub hlwb, txhawb nqa dopamine qib raws li lub zog yog metabolized, noj ib yam dab tsi qab zib tsis nce dopamine txhua, raws li kev tshawb fawb ntawm Yale University School of Medicine tsis ntev los no.

Dab tsi txog "Ntuj" Zero-Calorie Sweeteners, Xws li Stevia thiab Monk Txiv Ntoo Extract (Nectresse)?

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McManus hais tias "Cov no yog qhov txaus siab rau cov neeg siv khoom vim tias lawv muaj ntau dua li cov khoom qab zib, tab sis lawv tsis yog ntuj kiag li," McManus hais.

Ib yam li sucrose yog chemically muab rho tawm los ntawm qab zib pas nrig, stevia yog muab rho tawm los ntawm cov nroj tsuag stevia rebaudiana. Cov neeg Nyij Pooj tau ua cov khoom qab zib nrog stevia tau ntau caum xyoo thiab Cov Neeg Asmeskas Qab Teb tau siv stevia nplooj rau ntau pua xyoo, tab sis FDA tsuas yog tso cai stevia GRAS xwm txheej hauv xyoo 2008. Cov qab zib no yog li 300 zaug qab zib li qab zib.

Monk txiv hmab txiv ntoo extract (ua lag luam nyob rau hauv lub npe Nectrese) los ntawm ib tug gourd uas yog ib txwm nyob rau yav qab teb Tuam Tshoj thiab sab qaum teb Thaib teb. Nws qhov qab zib tsis yog los ntawm cov suab thaj ntuj tab sis muaj cov tshuaj tiv thaiv antioxidant hu ua mogroside, uas yog 200 txog 500 npaug ntawm qab zib. Txawm hais tias kev tshawb fawb me me tau ua tiav ntawm nws, cov txiv hmab txiv ntoo extract zoo li muaj kev nyab xeeb thiab tau txiav txim siab GRAS txij li xyoo 2009.

Sugar Alcohols yog dab tsi?

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Cov cawv qab zib tau muab rho tawm los ntawm txiv hmab txiv ntoo thiab zaub uas lawv tshwm sim ib txwm muaj, thiab tseem tuaj yeem tsim los ntawm lwm cov carbohydrates xws li fructose thiab dextrose. Cov khoom qab zib txo qis no feem ntau muaj cov npe xaus hauv "-ol" xws li sorbitol, xylitol, thiab mannitol, thiab feem ntau pom muaj nyob rau hauv cov pos hniav, khoom qab zib, thiab cov khoom noj khoom haus tsawg-carb. Pom zoo GRAS los ntawm FDA, lawv paub tias mob plab thiab lwm yam teeb meem digestive rau qee tus neeg, Giancoli hais. "Tsis zoo li qab zib, cov cawv no tau tawg hauv cov hnyuv thiab hloov mus ua roj, uas feem ntau ua rau lub plab tsis xis nyob."

Puas muaj lwm yam khoom qab zib uas kuv yuav tsum zam?

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Agave phoov, Giancoli hais. Touted raws li qis-glycemic, agave phoov yuav tsis muaj cov piam thaj ntau, tab sis nws muaj txog li 90 feem pua ​​​​fructose-txoj kev siab dua li cov kua txiv hmab txiv ntoo uas muaj fructose. Yog li thaum nws raug suav hais tias yog ntuj vim nws tau ua tiav los ntawm "dej zib mu" pom nyob rau hauv xiav agave nroj tsuag, thiab nws yog ib thiab ib nrab lub sij hawm sweeter dua qab zib yog li koj yuav tsum theoretically siv tsawg ntawm nws, koj tseem yuav tsum tau ceev faj: ntau dhau. txhais tau tias ntau calorie ntau ntau thiab ntau dhau fructose-thiab tag nrho cov kev pheej hmoo ntawm kev noj qab haus huv cuam tshuam nrog qhov ntawd.

Dab tsi yog qhov zoo tshaj plaws noj thaum koj xav tau qee yam qab zib?

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Lo nrog cov zaub mov muaj cov khoom noj uas muaj qab zib zoo ib yam li cov txiv hmab txiv ntoo tshiab lossis kua mis nyeem qaub nrog txiv hmab txiv ntoo, McManus hais. Thiab yog tias koj tsis tuaj yeem hla qee yam nrog ntxiv qab zib, nco ntsoov tias nws tau ua nrog cov carbohydrates zoo xws li oats thiab cov nplej tag nrho es tsis txhob ua kom cov carbohydrates zoo li cov hmoov nplej dawb, raws li cov fiber ntau hauv cov carbohydrates zoo pab qeeb zom cov suab thaj. Nyob rau hauv ib pinch, spice ib co oatmeal dawb nrog cinnamon los yog nutmeg.

Txoj hauv kev zoo tshaj plaws los txiav Qab Zib Qab Zib Li Cas?

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Ua ntej tshuaj xyuas koj cov zaub mov kom txheeb xyuas koj qhov loj tshaj plaws ntawm cov suab thaj ntxiv, McManus hais. Nyeem cov npe ntawm cov khoom xyaw (saib cov lus no), thiab sim zam cov khoom uas muaj cov suab thaj uas tau teev tseg ua ib qho ntawm thawj tsib cov khoom xyaw. Txheeb xyuas cov ntaub ntawv qhia txog khoom noj khoom haus ib yam, sib piv txhua yam uas qab zib (xws li yogurt lossis oatmeal) rau nws cov lus sib txawv kom paub qhov txawv cov suab thaj ntxiv los ntawm ib txwm muaj tshwm sim.

Thaum koj paub koj qhov chaw qab zib, pib txiav rov qab, tsom mus rau koj cov neeg ua phem phem ua ntej. Yog tias qhov ntawd yog cov dej qab zib-qab zib-qhov loj tshaj ntawm cov suab thaj ntxiv hauv Asmeskas cov zaub mov, raws li Lub Chaw Tiv Thaiv Kab Mob thiab Tiv Thaiv-

hloov hauv cov dej qab zib thiab dej seltzer nrog txiv qaub, lub hom phiaj kom thaum kawg haus tsuas yog dej cawv lossis dej tiaj. Schmidt hais tias "Yog tias koj xav ncaws koj tus cwj pwm qab zib, koj yuav tsum tau rov qab kho koj lub palate, thiab nrog cov khoom qab zib, koj tseem yuav xav tau qab zib," Schmidt hais. "Cov qab zib no zoo li siv cov tshuaj nicotine los txiav luam yeeb-zoo rau kev hloov pauv, tab sis tsis yog rau lub sijhawm ntev."

Tsis tas li ntawd sim noj ntau yam khoom noj thiab ntau npaum li cas cov khoom ntim tau ua tiav, khaws cov khoom noj uas yuav ua rau cov piam thaj rov qab los ntawm koj lub tsev.

Koj puas tuaj yeem quav qab zib?

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Yog lawm, raws li Richard Johnson. "qab zib yog ib qho ntawm ob peb yam khoom noj uas tib neeg xav tau. Cov menyuam mos yuav nyiam dej qab zib dua mis," nws hais. "Nws tshwm sim vim yog kev txhawb siab ntawm dopamine hauv lub hlwb, uas tsim kev txaus siab teb." Sij hawm dhau mus, cov lus teb ntawd tsawg zuj zus, yog li koj xav tau cov suab thaj ntau dua rau cov txiaj ntsig zoo ib yam, thiab thaum cov nas noj cov dej qab zib tsis muaj dej qab zib, lawv tuaj yeem pom cov tsos mob tshem tawm.

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Nw t i muaj qhov zai cia tia kev t haj xov xwm hauv zej zog tuaj yeem yog lub cuab yeej rau kev poob phau thaum nw tau iv hauv txoj hauv kev. Tam im no, ua t aug rau kev t huaj nt uam t hiab lo ntawm ...
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Txawm hai tia nw yog leej niam rau ob tug menyuam yau thiab tu thawj coj ntawm Greater Good cience Center ntawm Univer ity of California hauv Berkeley, tu kw paub txog kev noj qab hau huv Chri tine Ca...