Koj Puas Yuav Tsum Ntxub Ntxaug Ntawm Cov Khoom Noj?

Zoo Siab

• Cov Khoom Noj Uas Yuav Tsum Tau Ua Dab Tsi?
• Cov Pros thiab Cons ntawm Kev Ua Haujlwm
• Peb puas tuaj yeem ua cov zaub mov zoo dua?
• Muaj txiaj ntsig (Noj Qab Nyob Zoo) Cov Lus Qhia Kom Nco Ntsoov
• Tshuaj xyuas rau

Thaum nws los txog rau lo lus zais hauv ntiaj teb khoom noj (cov uas yog tiag tiag tau txais tib neeg tham: organic, vegan, carbs, rog, gluten), muaj ntau zaus rau zaj dab neeg ntau dua "qhov no yog zaub mov noj qab nyob zoo tshaj plaws" thiab "qhov no phem; tsis txhob noj nws!" Yuav luag ib txwm ib cheeb tsam grey uas ua rau pom kab ntawm kev noj qab haus huv thiab tsis yog. Tej zaum tsis muaj kab yog qhov muag plooj thiab tsis muaj cheeb tsam greyer dua li thaum nws los txog rau cov khoom noj. Tsis muaj qhov tsis txaus ntawm cov dab neeg chastising ua cov zaub mov rau nws txoj hauv kev tsis yog, tab sis nws txhais li cas rau txheej txheem khoom noj, raws nraim? Thiab nws phem npaum li cas, tiag tiag? Peb tshawb xyuas.

Cov Khoom Noj Uas Yuav Tsum Tau Ua Dab Tsi?

Cheese puffs thiab khov blueberries muaj dab tsi? Koj yuav hais tias "tsis muaj dab tsi kiag li, koj dag!" los yog xav tias qhov no yog qee yam kev tsis paub. Qhov tseeb yog, greasy, neon-txiv kab ntxwv khoom noj txom ncauj thiab lub zoo meej-rau-ib-smoothie khov berries yog ob qho tib si ua zaub mov. Yep, Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA) txhais cov zaub mov tiav raws li txhua yam uas tsis yog "khoom noj khoom haus nyoos" aka txhua yam txiv hmab txiv ntoo, veggies, lis los yog nqaij uas tau hloov pauv txhua txoj hauv kev-uas suav nrog khov blueberries, txiav, txiav , thiab ua noj yooj yim thiab yooj yim. Tau kawg, uas suav nrog cov cheese puffs thiab khov nab kuab (duh), tab sis cov txiv ntseej roj, qe, taum taum pauv, cereal, hmoov nplej, thiab txawm tias lub hnab zaub ntsuab tseem poob rau hauv lub kaus uas raug thuam heev.

Yog li thaum ob lub qos yaj ywm chips thiab pre-cut veggies yog technically txiav txim siab ua zaub mov, lawv cov khoom noj khoom haus yog pom tseeb dav sib txawv. Txhawm rau ua kom pom meej me ntsis rau cov neeg siv khoom (thiab thaum kawg kom pom qhov twg feem ntau ntawm peb cov khw muag khoom yuav khoom mus), Jennifer Poti, Ph.D., tus kws tshawb fawb pab xibfwb ntawm University of North Carolina ntawm Chapel Hill cais cov zaub mov tiav rau hauv ob peb pawg nrog qib sib txawv ntawm kev ua. Cov txiaj ntsig, uas tau luam tawm hauvAmerican Journal of Clinical Nutrition, pom tias thaum sib piv cov ntsiab lus noj haus, "cov khoom noj tau ua tiav tau siab dua hauv cov rog, qab zib, thiab sodium." Txheeb xyuas cov zaub mov tiav thiab nws cov zaub mov zoo yuav tsum tsis txhob nyob ntawd. Poti hais tias "Cov zaub mov ua tiav yog ib lo lus dav dav uas siv los hais txog tej yam xws li chips thiab dej qab zib, tab sis cov zaub mov ua tiav yog ntau dua li cov chips thiab dej qab zib," hais tias Poti.

Predictably, txoj kev tshawb fawb tau tso cov khoom ntawd hloov pauv cov zaub mov tsis zoo, nrog rau cov zaub mov zoo li qhob cij dawb thiab khoom qab zib, nyob hauv qeb ntawm cov zaub mov tiav. Cov no yog cov neeg phem-txheej txheem zaub mov noj qab haus huv uas muab me me rau yam tsis muaj txiaj ntsig kev noj zaub mov zoo, thiab tua qhov tsis zoo. Lawv feem ntau muaj calorie ntau ntau, qab zib, thiab / lossis sodium. (Cov zaub mov tiav tuaj yeem ua rau koj nyob hauv qhov tsis zoo ib yam.)

Yuav ua li cas txog tag nrho cov zaub mov uas poob qee qhov ntawm cov hnab kas fes (ua kom tsawg) thiab Twinkies (ua tiav)? Rau txoj kev tshawb fawb lub hom phiaj Poti tau piav qhia ib yam khoom noj uas tau hloov pauv, xws li hmoov nplej, raws li cov txheej txheem yooj yim, thiab cov khoom noj ib leeg uas muaj cov khoom ntxiv, xws li cov txiv hmab txiv ntoo kaus poom, raws li kev ua tiav.

Cov Pros thiab Cons ntawm Kev Ua Haujlwm

Yog tias nws tsis ua rau koj poob siab tias koj nyiam yogurt los yog khov veggies tau txiav txim siab ua, yog li cas txog yog tias peb tau hais rau koj tias qee zaum kev ua haujlwm yog qhov ntse, nyab xeeb, thiab txawm tias muaj kev noj qab haus huv dua? Hais dab tsi?!

Poti hais tias "Kev ua zaub mov yog ib qho tseem ceeb kom ntseeg tau tias peb muaj zaub mov muaj kev nyab xeeb, ua siab ntev rau nws yog li peb tuaj yeem ua kom muaj nyob txhua xyoo tsis hais lub caij twg," Poti hais.

Cov txiv hmab txiv ntoo khob, piv txwv li, tau ntim nrog kua los khaws lawv cov tshiab-koj tsis tuaj yeem khaws cov txiv duaj tshiab, cia nyob ib leeg txiv kab ntxwv txiv kab ntxwv, hauv ntu tsim khoom thaum lub caij ntuj no. Cov kua no tuaj yeem yog dej yooj yim thiab qab zib ntuj, lossis nws tuaj yeem muaj cov fructose siab pob kws phoov-sib txawv hauv cov zaub mov muaj txiaj ntsig, tau kawg, tab sis ob leeg ua haujlwm lub hom phiaj kev nyab xeeb.

Thiab nws yog cov txheej txheem ntawm cov kaus poom, qee zaum nrog ntsev ua cov khoom noj uas tso cai rau cov taum ntsuab (los yog pob kws, pinto taum, peas, carrots, koj lub npe) kom nyob twj ywm ruaj khov thiab nyab xeeb noj. Yog lawm, cov txheej txheem no txhais tau hais tias cov zaub mov hauv kaus poom tuaj yeem siab dua hauv sodium (tus neeg ua txhaum loj rau cov khoom noj rov qab), tab sis nws yog qhov tsim nyog phem los muab cov neeg siv khoom yooj yim thiab pheej yig ntawm cov zaub uas yuav tsis muaj lwm yam.

Tsuas yog vim cov khoom noj ua tiav ua rau lub neej yooj yim dua tsis tas yuav ua rau lawv xaiv tsis zoo, hais tias Bonnie Taub-Dix, RD, tus sau ntawm Nyeem Nws Ua Ntej Koj Noj Nws, thiab tus tsim ntawm betterthandieting.com. Nws tau hais tias "Muaj qee cov zaub mov tiav uas peb yuav tsis noj lwm txoj hauv kev," nws hais. "Koj yuav tsis khaws cov nplej thiab noj nws. Yog tias koj xav tau mov ci, koj yuav tsum tau ua nws." Tsis muaj ib yam khoom ua liaj ua teb-rau-rooj mov, yog li ntau ntxiv txog kev xaiv qhov yog zoo ntawm qhob cij (ntau dua cov nplej thiab tsis muaj tshuaj dawb, ntxiv cov hmoov nplej) ntau dua li nws yog hais txog kev zam lub khob cij tag nrho. (Qhov tseeb, ntawm no yog kaum qhov laj thawj uas koj yuav tsum tsis txhob ua txhaum ntawm kev noj mov.)

Qee yam zaub mov tiav, zoo li txiv lws suav, piv txwv li, yog qhov zoo rau koj tom qab nws tau hloov lawm. Cov kaus poom, tev txiv lws suav lossis txiv lws suav muab tshuaj txhuam, piv txwv li, muaj cov lycopene ntau dua li lawv cov khoom tshiab raws li cov txheej txheem ua noj ua rau nce qib no tiv thaiv kab mob qog noj ntshav. Ntxiv rau cov roj pom hauv cov khoom no yeej ua rau lub cev nqus tau cov carotenoid, ntxiv Taub-Dix. Lwm cov zaub mov ua tau zoo dua los ntawm kev ua? Yoghurt. "Muaj kab lis kev cai ntxiv rau yogurt los pab khaws nws cov calcium thiab protein, thiab txhawb koj lub cev tiv thaiv kab mob thiab pob txha noj qab haus huv," nws hais.

Cov kev poob qis ntawm cov khoom noj ua tiav ua rau muaj qhov loj dua, xws li cov khoom xws li cov khoom noj khov thiab cov khoom noj granola. Cov zaub mov khov thiab granola tuav feem ntau tout lawv tus kheej li kev xaiv noj qab haus huv rau lawv qhov kev tswj hwm lossis calorie suav, tab sis thaum koj pawg ntawm cov ntses ntau dhau nrog ntsev los yog pov rau hauv qab zib kom ntau li ntau tau, qhov ntawd yog lwm zaj dab neeg. "Qee lub granola tuav muaj protein ntau, tab sis lwm tus yog cov khoom qab zib,," hais Taub-Dix. Qhov ntawd, qhov teeb meem tsis yog ua ntu; nws yog qhov ntxiv ib txhiab phaus qab zib ib feem.

Peb puas tuaj yeem ua cov zaub mov zoo dua?

Txawm hais tias muaj lub koob npe tsis zoo, xav tau cov zaub mov yooj yim npaj rau noj no zoo li tsis qeeb zuj zus txhua lub sijhawm sai sai. Poti txoj kev tshawb fawb qhia pom tias txij xyoo 2000-2012 Asmeskas cov neeg nyiam mus kav khw rau cov khoom noj tau zoo thiab dej haus tsis poob qis dua 44 feem pua ​​ntawm kev yuav khoom hauv khw muag khoom tag nrho. Hloov pauv, cov khoom noj tsis tau ua tiav thiab ua tiav tsawg kawg tsis tau nce siab tshaj 14 feem pua ​​rau tib lub sijhawm ntawd. Nws yog qhov ncaj ncees hais tias kev ntxuav cov neeg Asmeskas cov zaub mov yuav siv sij hawm me ntsis, yog li puas muaj dab tsi uas tuaj yeem ua kom cov zaub mov ua tiav zoo dua nyob rau lub sijhawm no?

Poti hais tias "Zuag qhia tag nrho thaum peb sib piv cov ntsiab lus noj zaub mov, cov khoom noj tau ua tiav tau zoo dua hauv cov roj ntau, qab zib, thiab sodium, tab sis qhov ntawd tsis tas yuav tsum muaj," "Nws tsis yog cov khoom noj uas tau ua tiav zoo yuav tsum tsis muaj kev noj qab haus huv, nws tsuas yog cov uas tau yuav khoom tsis muaj zaub mov zoo."

Txo sodium zoo li qhov chaw ntse pib, nrog CDC tsis ntev los no tau tshaj tawm tias ntawm qee tus kwv yees li 15,000 tus neeg koom tau kawm, 89 feem pua ​​​​ntawm cov neeg laus (90 feem pua ​​​​ntawm cov menyuam yaus) tshaj qhov pom zoo sodium noj tsawg dua 2,300 mg ib hnub twg. Unsurprisingly, 2015-2020 USDA Cov Lus Qhia Txog Kev Noj Qab Haus Huv rau Asmeskas kuj tau tshaj tawm tias "feem ntau sodium noj hauv Tebchaws Meskas yog los ntawm cov ntsev ntxiv thaum ua lag luam ua zaub mov thiab npaj."

Txawm hais tias muaj lus ceeb toom tias sodium nce ntshav siab thiab, yog li ntawd, kev pheej hmoo rau ntshav siab thiab lwm yam mob ntsig txog lub plawv, Asmeskas cov kev siv tag nrho thiab cov ntsiab lus ntawm sodium tsis tau hloov pauv ntau xyoo dhau los, raws li CDC. Cov neeg ua txhaum loj tshaj plaws suav nrog mov ci, nqaij deli, pizza, nqaij qaib, kua zaub, cheese, pasta tais diav, thiab khoom noj txom ncauj qab. (Tab sis saib xyuas cov khoom noj no raws li sodium-packed li soy sauce ib yam nkaus.)

Muaj txiaj ntsig (Noj Qab Nyob Zoo) Cov Lus Qhia Kom Nco Ntsoov

Nrog rau txhua qib sib txawv ntawm kev ua, txhua daim ntawv lo uas qw tias "GMO-free" lossis "tsis muaj cov tshuaj tshwj xeeb ntxiv," txiav txim siab qhov yog ntawm cov kev xaiv tsis muaj qhov kawg (koj puas tau pom ntu yogurt tsis ntev los no?) Tuaj yeem hais lus tsawg kawg. Taub-Dix hais tias "Nws yog hais txog kev xaiv cov zaub mov zoo, tsis txhob ntshai lawv,"

Nov yog qee yam uas yuav tsum nco ntsoov:

Nyeem daim ntawv lo

Taub-Dix hais tias "Koj tsis tas yuav kho lub khw ua lub tsev qiv ntawv," "Tab sis siv sij hawm los ua ib daim ntawv teev cov khoom noj muaj kev nyab xeeb-zoo uas koj tsev neeg nyiam thiab ua haujlwm rau koj txoj kev ua neej." Ib yam uas yuav tsum nco ntsoov txawm tias: Cov npe khoom tuaj yeem dag. Daim ntawv teev npe ntev tsis tas yuav txhais tau tias cov zaub mov tsis zoo (piv txwv li cov khob cij ntau ntau uas muaj cov khoom xws li noob flax, oats, quinoa, thiab noob taub dag). Thaum daim ntawv teev npe luv tsis tau qhia qhov kev xaiv zoo dua (piv txwv li cov kua txiv hmab txiv ntoo muaj suab thaj).

Xav sab hauv lub thawv

Nws feem ntau ntseeg tias kev yuav khoom hauv ib cheeb tsam ntawm lub khw muag khoom noj yuav ua rau cov zaub mov noj qab nyob zoo hauv koj lub laub thaum koj mus txog qhov nyiaj tawm. Thiab thaum ze li ntawm tag nrho cov zaub mov loj uas tsim lub hauv paus ntawm kev noj qab haus huv, kev noj zaub mov kom zoo ( zaub, txiv hmab txiv ntoo, khoom noj siv mis, nqaij, thiab ntses) tau muab tso rau ntawm ntug ntawm cov khw feem ntau, muaj cov khoom noj muaj txiaj ntsig zoo hauv nruab nrab ntawm cov khoom noj. khaws khoom uas koj yuav ploj mus. Hla hla cov dej khov hauv ntu khov, thiab khaws ib lub hnab ntawm cov taum ntsuab, thiab hla txoj kab ntawm txoj hauv kev tag nrho (vim li cas cov chips siv tag nrho txoj kev, btw?!) Hauv kev tshawb nrhiav hlau txiav oats dua.

Ua tib zoo mloog qab zib

Taub-Dix hais tias "Qab zib yog tus tswv ntawm kev txaj muag". "Nws tau zais hauv cov zaub mov hauv ntau lub npe txawv-kua txiv pas nrig, dextrose, piam thaj, siab fructose pob kws phoov, agave." Tsuas yog saib tag nrho cov grams qab zib yuav tsis ua qhov zoo ib yam, vim ntau yam khoom siv mis nyuj muaj cov suab thaj ntuj vim yog lactose. Txawm hais tias feem ntau muaj zog nrog cov vitamins tseem ceeb, cereal kuj tseem tuaj yeem ua rau cov neeg ua txhaum cov piam thaj. (PS Puas yog piam thaj ua rau mob qog noj ntshav tiag?)

Qhov loj me tseem tseem ceeb

Yog li koj pom ib lub hnab ci ci uas tsis muaj dab tsi ntau tshaj li cov qos yaj ywm nyias nyias thiab lub teeb plua plav ntawm hiav txwv ntsev. Thov txim los ua tus coj cov xov xwm tsis zoo, tab sis qhov ntawd tsis tau txhais hais tias koj tuaj yeem nqos tag nrho lub hnab. Taub-Dix hais tias "Tsis txhob xav tias vim tias nws tsis ua haujlwm ntau, tias nws tsis muaj calorie ntau ntau," Taub-Dix hais. Calories yog calories tsis muaj teeb meem li cas ua tiav (lossis tsis).

Ua kev hloov me me hauv tsev

Cov kaus poom taum muaj fiber ntau, tsis tshua muaj roj cholesterol, yooj yim khaws cia, thiab muaj lub neej ntev. Kev ua haujlwm yuav tsum tsis txhob ua kom koj nyob deb ntawm cov khoom siv yooj yim no (oh hai, super-ceev hmo ntuj cov neeg tsis noj nqaij chili), tab sis nws yog ib kauj ruam yooj yim uas koj yuav tsis nco qab uas ua rau taum thiab lwm cov kaus poom zaub mov sai sai. Yaug ua ntej koj noj. Raws li Taub-Dix, tsuas yog yaug cov zaub mov kaus poom ob zaug (koj tab tom tshem cov kua nplaum uas nplaum), koj tuaj yeem txo cov ntsiab lus sodium ntau txog 40 feem pua.

Tshuaj xyuas rau