Qhov tseeb iab ntawm qab zib thiab nws cuam tshuam rau peb kev noj qab haus huv

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Lub neej hacker ceeb toom: kev noj qab zib ntau dhau yog teeb meem rau koj txoj kev noj qab haus huv!

Lub ntiaj teb kev noj qab haus huv yeej tsis nyob ntsiag to. Ob peb xyoos dhau los, peb tau pom kev yos hav zoov rau cov rog, uas yuav tsum tau ua txhaum rau peb qhov hnyav nce thiab tseem cuam tshuam ncaj qha rau lub neej expectancy. Tom qab ntawd cov rog tsis nco qab me ntsis thiab pib ua npaws gluten. Qab zib yog nyob rau hauv lub tsom teeb tam sim no.

Hmoov zoo, kev tshawb fawb tau ua tiav hauv kev nkag siab tias peb lub cev ua haujlwm li cas, thiab Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv tau pab nthuav tawm cov kev paub no.

Xyoo tas los, WHO tau ua ib kauj ruam tseem ceeb los ntawm kev hais kom tib neeg txwv lawv cov piam thaj kom tsis pub ntau tshaj 5% ntawm lawv cov calories tag nrho ib hnub. Qhov no yog qhov poob qis heev, vim hais tias, piv txwv li, raws li US Food and Drug Administration, cov neeg Asmeskas nruab nrab tau txais txog 16% calories los ntawm qab zib. Txhawm rau kom sawv cev zoo dua cov piam thaj hauv cov zaub mov, lawv npaj yuav hloov cov ntawv qhia zaub mov kom muaj kev cuam tshuam cov piam thaj ntxiv thaum lub sijhawm tsim khoom.

Cov teeb meem qab zib yog qhov hnyav dua los ntawm qhov tseeb tias cov tuam txhab khoom noj thiab dej haus txhob txwm tsom cov neeg siv khoom los ntawm txhua hom kev tshaj tawm kev tshaj tawm, thiab sim zais lossis txo qhov kev pheej hmoo ntawm kev noj qab haus huv tiag tiag.

Yog nws yog teeb meem

Thaum pib, tus neeg ua txhaum raug suav hais tias yog ib qho txiaj ntsig zoo dua rau cov piam thaj hauv cov dej qab zib thiab lwm yam khoom - siab fructose phoov. Vim qhov sib txawv ntawm cov tshuaj muaj pes tsawg leeg, kev nqus hauv cov ntaub ntawv yog sai dua. Txawm li cas los xij, ntau qhov tseeb thiab kev tshawb fawb mus sij hawm ntev, cov txiaj ntsig uas tam sim no muaj, qhia tau hais tias ib qho qab zib, txawm tias los ntawm qab zib cane, yog qhov txaus ntshai.

Qab zib tau pib xav tias yog ib qho ua rau rog rog, ntshav qab zib mellitus, thiab muaj kev pheej hmoo ntxiv rau mob qog noj ntshav. Qab zib tam sim no pom tias yog ib qho kev pheej hmoo ntawm kev ywj pheej rau ntau yam kab mob plawv thiab mob ntev, nrog rau cirrhosis ntawm daim siab thiab dementia

luam tawm lub caij nplooj ntoo hlav no hauv Phau Ntawv Xov Xwm ntawm American Heart Association Internal Medicine, pom tias cov neeg uas haus ntau tshaj li ib feem peb ntawm lawv cov calories ib hnub twg los ntawm cov piam thaj muaj ob npaug ntawm kev pheej hmoo ntawm kev tuag ntawm ib qho ntawm cov comorbidities ntau dua li cov neeg uas haus cov suab thaj tsawg dua hauv lawv. noj 10% ntawm tag nrho cov calories. Txawm li cas los xij, poj niam txiv neej, hnub nyoog, qib kev ua si ntawm lub cev thiab lub cev qhov hnyav tsis muaj teeb meem. Kev noj qab zib ntau dhau tua txhua tus tib yam.

Qab zib ntau dhau ua rau peb tsis yog rog xwb, tab sis kuj mob. Qab zib kuj cuam tshuam rau kev puas siab puas ntsws, ua rau muaj kev pheej hmoo ntawm kev nyuaj siab.

Muaj zog tshaj yeeb dawb

Tseem ceeb tshaj yog cov pov thawj loj hlob ntawm kev quav yeeb quav tshuaj. Nws yog ib yam thaum koj tsuas yog tso tseg tsis siv cov khoom tsim kev puas tsuaj thiab tsis txhob hnov qab tsis xis nyob. Tab sis yog kev quav yeeb quav tshuaj, ces nws yeej ua tsis xis nyob.

Txij li thaum tib neeg kev sim siab poob siab, cov nas yuav tsum tau nthuav tawm cov ntsiab lus ntawm qab zib. Nws noj yog qhov tseeb ntxiv, txhawb kev txaus siab-ua qhov chaw ntawm lub hlwb. Nws yog qhov nthuav tias qab zib hauv chav kawm ntawm kev sim cuam tshuam rau cov chaw no.

Nancy Appleton, Ph. D. thiab tus sau Suicide By Sugar: A Startling Saib Peb # 1 National Addiction, hu cov teeb meem tseem ceeb raws nraim li thaum peb lub siab hais tias "Kuv tsis xav tau qhov no," peb lub cev hais tias "Kuv xav tau. "… Thiab cov tuam txhab tsim khoom, dhau los, tsis tau nrawm los ceeb toom ntau npaum li cas cov khoom lag luam uas muaj suab thaj.

Ntau tshaj 70% ntawm cov neeg Asmeskas haus ntau dua 22 teaspoons qab zib txhua hnub, raws li Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv. Nws suab tsis txaus ntseeg, tab sis nws tsim nyog suav cov piam thaj hauv txhua yam khoom noj uas tus neeg tsis noj qab haus huv noj ib hnub (xws li qhov zoo li tsis qab zib yogurt, qab zib thiab qaub ntses rau noj su noj, ob peb ncuav qab zib thiab khoom qab zib rau khoom noj txom ncauj thiab. ib khob ntawm qab zib tshuaj yej), yuav ua li cas txhua yam poob rau hauv qhov chaw.

Yog tias koj ua raws li WHO cov lus pom zoo thaum pib ntawm tsab xov xwm "tsis pub ntau tshaj 5% ntawm calories ib hnub twg", ces tus neeg zoo li no yuav tsum khaws cia li ntawm rau teaspoons (ntawm tus nqi ntawm 2,000 kcal ib hnub twg).

Tsis haum rau lub hom phiaj

Cov khoom uas muaj qab zib tshaj plaws yog dej qab zib, suav nrog dej qab zib. Peb tseem tsis tau tham txog cov fwj loj loj ob litres uas tau muag hauv cov khw muag khoom noj khoom haus thiab ntxias nrog tus nqi qis dua ntawm qhov ntim, lossis cov iav loj loj uas tam sim no tuaj yeem xaj hauv khw noj mov ceev.

Cov chaw tsim khoom tab tom sim tsim nyob rau hauv peb lub taub hau lub tswv yim hais tias yog cov dej haus yog "kev ua si", ces nws yog tsim nyog pab tau, zoo, los yog tsawg kawg yog tsis muaj teeb meem. Qhov no yog yuav ua li cas txhua hom kev tawm dag zog lub raj mis nrog cov kua dej tshwm sim, yam twg yuav tsum tau qaug cawv ua ntej lossis thaum lub sijhawm ua haujlwm. Txawm li cas los xij, tsis txhob maj mus yuav qhov txuj ci tseem ceeb no, vim tias muaj cov suab thaj tib yam thiab tseem muaj ntsev (tsuas yog tsis muaj roj).

Fabio Comana, tus xibfwb ntawm University of San Diego thiab tus kws tshaj lij rau US National Academy of Sports Medicine, tsis xav tias nws yuav tsum tau noj qab zib ua ntej kev cob qhia:

Yog tias koj mus rau lub gym thiab koj qhov kev tawm dag zog yog 60 feeb lossis tsawg dua, ces koj tsis xav tau cov suab thaj ntxiv thiab cov dej qab zib no. Txhua yam koj xav tau thaum koj ua haujlwm yog dej. Koj cov zaub mov yuav muab ntxiv rau koj.

Ib qho tshwj xeeb yog cov neeg ncaws pob uas nws qhov kev tawm dag zog tsawg kawg 90 feeb thiab khaus heev.

Ceev faj ntawm cov cuav

Peb yog, ntawm chav kawm, tham txog sweeteners. Thaum lawv zoo li tus cawm seej rau cov neeg uas tsis tuaj yeem nyob tsis muaj dej qab zib tab sis tsis xav kom rog, Noj Coke thiab lwm yam tuaj yeem ua rau muaj kev phom sij ntev. qhia tau hais tias kev noj haus dej qab zib kuj ua rau kev rog rog, ntshav qab zib hom 2, metabolic syndrome, thiab kab mob plawv. Sweeteners ntxias peb cov neeg txais kev xav rau hauv kev xav tias peb tau txais cov suab thaj tiag tiag, txawm tias lawv tsis ua. Raws li qhov tshwm sim, cov metabolism yog qhov tsis txaus ntseeg.

Lwm qhov tseem ceeb tshaj plaws txog kev xaiv cov khoom yog lub peev xwm los paub txog cov suab thaj hauv cov khoom xyaw. Txawm hais tias kev tshaj tawm thiab ntim khoom paub tseeb tias qhov no yog cov khoom noj qab haus huv thiab muaj txiaj ntsig, qhov tseeb yuav yog qhov tsis sib xws. Saib cov ntsiab lus carbohydrate. Yog tias muaj ntau ntawm lawv, ces koj yuav tau noj cov calories ntxiv uas tsis muaj txiaj ntsig zoo rau lub cev.

Txhua zaus nws los txog rau khoom noj khoom haus, cov koom haum zaub mov inevitably poob rau hauv lub ncauj lus.

Nws yuav siv sij hawm ntev rau cov tuam txhab los tsim ib yam dab tsi uas tib neeg nyiam ntau npaum li qab zib. Lawv paub tias qab zib yog qhov muaj yees thiab tib neeg yuav tuaj ntxiv.

Hmoov tsis zoo, cov peev nyiaj tshaj tawm loj loj tso cai rau lawv los tsim ib qho kev xav tsis thoob hauv qhov muag ntawm cov neeg siv khoom. Cov tuam txhab no tau txais txiaj ntsig los ntawm kev tsim cov khoom noj uas ua haujlwm zoo li tshuaj.