Yam Koj Yuav Tsum Paub Txog Kev Hloov Kho Tshiab rau Asmeskas Cov Ntawv Qhia Khoom Noj Khoom Haus

Zoo Siab

• Nws ua rau chav rau cov khoom noj khoom haus Asmeskas tsis txaus.
• Nws txawv cov suab thaj ntuj thiab ntxiv suab thaj.
• Nws tau tsim los qhia qhov sib txawv ntawm qhov loj me thiab qhov loj me.
• Tshuaj xyuas rau

Hauv xyoo 2016, Tsoom Fwv Saib Xyuas Khoom Noj thiab Tshuaj Hauv Teb Chaws Asmeskas (FDA) tshaj tawm tias daim ntawv lo khoom noj khoom haus hauv tebchaws Asmeskas tab tom yuav ci. Ob xyoos tom qab, daim ntawv tshiab tsuas yog kwv yees li 10 feem pua ​​ntawm cov zaub mov ntim khoom-tab sis nws tab tom yuav dhau los ua neeg thoob plaws ntiaj teb. Tsis ntev los no FDA tau tshaj tawm tias xyoo 2021, txhua lub tuam txhab ntim khoom noj yuav tau siv cov ntawv hloov tshiab. Yog tias koj xav tau kev kho dua tshiab ntawm qhov sib txawv thiab yuav ua li cas koj yuav tsum nyeem daim ntawv lo khoom noj, ntawm no yog SparkNotes version.

Nws ua rau chav rau cov khoom noj khoom haus Asmeskas tsis txaus.

Vitamins A thiab C tawm thiab vitamin D thiab potassium nyob hauv. Vim li cas? Raws li cov ntaub ntawv tsis ntev los no, Asmeskas cov zaub mov muaj zog thaum nws los txog rau A thiab C tab sis tsis muaj D thiab potassium. Nws them kom paub txog ob qho tib si. Thaum ntau tus neeg txhim kho cov calcium rau txhawb kev noj qab haus huv pob txha, tau txais cov vitamin D txaus yog qhov tseem ceeb ib yam, hais tias Natalie Rizzo, MS, RD, tus tswv ntawm Nutrition à la Natalie. Nws hais tias "Cov neeg feem coob tsis muaj vitamin D tsis hais txog lawv cov zaub mov noj vim nws tsis muaj zaub mov ntau," "Nws nyob hauv qe thiab nceb tab sis neeg feem coob tau txais los ntawm lub hnub. Peb tsis pom lub hnub nyob rau qee lub xyoo thiab qee cov tawv nqaij sib txawv nqus nws txawv." (FTR, tsis yog, koj yuav tsum tsis txhob hla tshuaj pleev thaiv hnub kom tau txais cov vitamin D ntau ntxiv.)

Zuag qhia tag nrho, peb tsis muaj cov tshuaj potassium ntau dua li vitamin D, tab sis nws tseem yog thaj chaw tseem ceeb ntawm kev txhawj xeeb. FDA pom zoo tias cov poj niam hnub nyoog 19 txog 50 xyoo tau txais tsawg kawg yog 4700mg ntawm cov poov tshuaj ib hnub-tab sis, qhov nruab nrab, cov pab pawg tsuas yog haus ib nrab xwb. Tau txais cov tshuaj potassium txaus tau txuas rau kev noj qab haus huv hauv lub plawv, hais tias Rizzo. Txhawm rau nce koj cov poov tshuaj kom txaus, ncav cuag txiv kab ntxwv, qos yaj ywm qab zib, carrots, thiab txiv tsawb. (Qhov twg, kom ncaj ncees, tsis txhob muaj cov ntawv qhia zaub mov lawm.)

Nws txawv cov suab thaj ntuj thiab ntxiv suab thaj.

Daim ntawv lo tshiab sau cov suab thaj ntxiv rau ib qho ntxiv rau tag nrho cov suab thaj ib zaug, uas yog kev hloov pauv FDA tau thov rov qab rau xyoo 2015. "Kuv xav tias taw tes ntxiv cov piam thaj ntxiv yog ib yam zoo tshaj plaws uas lawv tau ua vim tias suab thaj tsis nkag siab. , "hais tias Rizzo. "Piv txwv li, yogurt inherently muaj cov piam thaj hauv nws, uas yog lactose. Yog li yog tias koj noj cov yogurt dawb, nws yuav muaj suab thaj hauv nws tab sis nws yuav tsum muaj pes tsawg grams. ntxiv qab zib. Yog tias koj tab tom noj cov kua mis nyeem qaub, nws tuaj yeem muaj 10 gram ntawm cov suab thaj ntxiv. " Ntxiv cov suab thaj xws li cov txiv hmab txiv ntoo uas muaj fructose thiab cov suab thaj tsis muaj cov khoom noj muaj txiaj ntsig thaum cov suab thaj zoo li cov hauv cov yogurt-feem ntau tuaj nrog fiber ntau. , poov tshuaj, thiab lwm yam khoom noj tseem ceeb . Ntawm daim ntawv qub, ob qho tib si tau sib xyaw ua ke hauv qab cov suab thaj tag nrho, txawm tias ntxiv cov suab thaj yog qhov tsim nyog txhawj xeeb txog. )

FYI, USDA pom zoo kom tsis pub ntau tshaj 10 feem pua ​​​​ntawm koj cov calories txhua hnub los ntawm cov suab thaj ntxiv. Qhov ntawd txhais tau tias yog tias koj noj 1,500 calories ib hnub, koj yuav tsum tsis txhob tshaj 150 calories los ntawm qab zib-li 3 tablespoons. Raws li tsab ntawv tshaj tawm xyoo 2017 USDA, 42 feem pua ​​​​ntawm cov neeg Amelikas tau txwv lawv cov suab thaj ntxiv kom txaus kom nyob qis dua qhov pom zoo. (Hloov!)

Nws tau tsim los qhia qhov sib txawv ntawm qhov loj me thiab qhov loj me.

Thaum kawg, qhov kev hloov pauv uas tau ua rau muaj kev saib xyuas ntau tshaj: Calorie suav tam sim no muaj qhov ua rau muaj kev sib zog ua siab loj thiab ua haujlwm loj yog siab tawv ib yam. Vim li cas? "Peb xav tias nws yog ib qho tseem ceeb kom ua kom pom cov lej no zoo dua vim tias ze li 40 feem pua ​​ntawm cov neeg laus Asmeskas rog rog, thiab kev rog rog cuam tshuam nrog mob plawv, mob hlab ntsha tawg, qee yam mob qog noj ntshav, thiab ntshav qab zib," sau FDA hauv nqe lus.

Dhau li ntawm tau txais qhov chaw tseem ceeb dua, qhov loj me ntawm lawv tus kheej yuav raug tweaked, raws li FDA. Ib daim ntawv qhia ib txwm qhia txog kev noj zaub mov zoo raws li ib qho kev pabcuam, tsis hais seb puas yog ib feem raug ntau dua. Qhov ntawd tuaj yeem ua rau yuam kev yog tias koj txhuam lub hnab ntim cov chips yam tsis tau paub tias nws yog ntau yam kev pabcuam. Qhov kev cia siab yog tias daim ntawv lo tshiab yuav txuas qhov sib txawv nruab nrab ntawm ob los ntawm suav nrog hloov kho qhov loj me uas cuam tshuam txog cov nyiaj uas tib neeg tau noj.

Qhov tseem ceeb ntawm cov calories thiab ua haujlwm me me yog rab ntaj ob npaug. Ua kom qhov ntau thiab tsawg dua qhov tseeb yuav txiav rov qab tsis meej pem, hais tias Rizzo. Tab sis ntawm qhov tod tes, daim ntawv tshiab tseem tuaj yeem ua rau tib neeg xav txog calories ntau dua txhua yam, nws ntxiv. Rizzo hais tias "Tib neeg zoo li tau txais txiaj ntsig ntau ntawm cov lej uas tsis yog ib qho tseem ceeb," "Avocado muaj ntau cov vitamins, cov zaub mov, thiab cov rog muaj txiaj ntsig, tab sis nws zoo nkauj heev hauv calories. Yog tias koj tsuas yog saib cov calories, ces koj yuav ploj mus rau lwm cov as -ham." (Saib: Qhov #1 Vim Li Cas Thiaj Tsis Suav Calories)

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