Vim li cas koj yuav tsum tshem tawm cov suab thaj ntawm koj cov zaub mov

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

Qab zib ua rau hnyav dhau thiab kev laus ntxov ntxov, nws ua rau peb lub cev quav thiab ua rau muaj kev pheej hmoo ntawm cov kab mob plawv. Hauv tsab xov xwm no, Dr. Robert Lustig ua pov thawj cov lus qhia no.

Ntsev yog dawb tuag thiab qab zib yog qab zib. Qhov no yog qhov kev xav ntawm Robert Lustig, kws kho mob endocrinologist, MD, tus sau ntau phau ntawv txog qhov teeb meem ntawm kev rog rog thiab cov lus qhuab qhia nrov ("qab zib: qhov tseeb iab", "Bold chance: fructose 2.0").

Nyob rau hauv nws lub tswv yim, manufacturers ntxiv qab zib rau tag nrho cov khoom, txawm tias "kev noj qab haus huv", uas yuav ua rau muaj kev puas tsuaj.

Qab zib ua rau rog rog

13% ntawm calories qhov nruab nrab American noj txhua hnub yog qab zib. 22 teaspoons ib hnub (yog tias koj ntxiv tag nrho cov sucrose noj thaum nruab hnub los ntawm zaub mov). Ntawm tus nqi ntawm 6 rau poj niam thiab 9 rau txiv neej.

Tab sis liam kev lag luam khoom noj rau koj phaus ntxiv yog ruam. Raws li Lustig, tus neeg nws tus kheej xaiv yuav ua li cas hnav cov zaub xam lav - qab zib ntses los yog txiv roj roj.

Qab zib dag peb lub hlwb

Sucrose yog tsim los ntawm ob monosaccharides - qabzib thiab fructose. Qhov kawg ua rau lub cev tsis kam mus rau qhov kev tshaib kev nqhis (leptin). Feem ntau, ib tug neeg poob tswj lawv txoj kev qab los noj mov thaum noj cov khoom noj uas muaj calorie ntau ntau. Tab sis kev tshawb fawb tau pom tias fructose kuj ua rau peb lub hlwb.

Leptin tswj lub cev lub zog metabolism thiab qhia lub hlwb, "Kuv puv." Fructose tiv thaiv leptin los ntawm kev nkag mus rau hauv lub hlwb thiab ua rau koj xis nyob.

Qab Zib yog ib qho catalyst rau kev laus

Raws li Dr. Lustig, qab zib ua rau muaj txiaj ntsig zoo rau cov txheej txheem kev laus, txij li fructose, uas ua rau 50% ntawm sucrose molecule, tso tawm oxygen radicals, uas, nyob rau hauv lem, accelerate tus nqi ntawm kev loj hlob thiab kev tuag ntawm hlwb, thiab kuj. pab txhawb kev loj hlob ntawm cov kab mob ntev (mob ntshav qab zib mellitus 2 hom, kab mob plawv thiab lwm yam kab mob).

Nyob rau tib lub sijhawm, Lustig ceeb toom tias qab zib, thiab nrog nws lub hnub nyoog laus, " nkaum", qee zaum, hauv cov khoom npaj txhij txog. Piv txwv li, ketchup thiab txiv lws suav muab tshuaj txhuam.

Qab Zib - peb lub cev "rusts"

Thaum cov piam thaj cuam tshuam nrog cov proteins, cov tshuaj hu ua Maillard tshwm sim hauv lub cev. Raws li ib txwm muaj, tus nqi ntawm cov tshuaj tiv thaiv no tsawg heev uas nws cov khoom muaj sijhawm tawm mus.

Txawm li cas los xij, qhov siab dua cov ntshav qab zib, qhov tshwm sim sai dua. Kev sib sau ua ke, cov khoom siv tshuaj tiv thaiv ua rau muaj kev cuam tshuam ntau heev hauv kev ua haujlwm ntawm lub cev. Tshwj xeeb, qhov sib sau ntawm qee cov khoom lag luam lig ntawm cov tshuaj tiv thaiv Maillard provokes hnub nyoog hloov pauv hauv cov ntaub so ntswg. Qhov tseeb - lawv "rust".

Raws li Lustig, tus cwj pwm ntawm pampering koj tus kheej nrog ib yam dab tsi qab zib txhawb thiab ua kom cov txheej txheem no nrawm dua.

Qab Zib ua rau cov rog nyob hauv daim siab

Lub siab steatosis yog ib qho teeb meem metabolic uas muaj roj ntau hauv lub siab hlwb. Ib qho ntawm cov laj thawj tseem ceeb ntawm steatosis yog kev noj zaub mov tsis zoo. Yog tias koj haus cov piam thaj ntau dhau, koj lub siab tsis tuaj yeem kov nws. Lub pancreas sim los cawm thiab pib tsim cov tshuaj insulin ntxiv. Qhov no yog qhov hu ua non-alcoholic steatosis (non-alcoholic fatty liver disease).

Ib txoj kev tshawb fawb los ntawm American Journal of Clinical Nutrition pom tias cov neeg uas noj 1,000 calorie ntau ntau ib hnub twg los ntawm cov khoom qab zib tsuas yog rog dhau 2% ntawm cov neeg mob, tab sis 27% ntawm cov neeg muaj rog nyob rau hauv daim siab.

Qab zib yog "tshuaj"

Dopamine yog "hormone ntawm kev ntshaw". Nws yog ib feem tseem ceeb ntawm lub hlwb "qhov khoom plig". Dopamine ua rau muaj kev txaus siab thaum peb sib deev lossis noj zaub mov qab. Psychologically hais lus, dopamine yog peb lub zog. Yog tias ib tug neeg muaj kev cuam tshuam ntawm cov tshuaj hormone no, nws tsis xav tau dab tsi, nws tsis tau txais kev txaus siab los ntawm ib yam dab tsi.

Qab zib pab txhawb kev tsim cov dopamine. Nyob rau tib lub sijhawm, lub cev maj mam zaum ntawm lub qab zib "kab" thiab yuav tsum tau noj ntau dua, txwv tsis pub kev txaus siab tsis tuaj.

Qab zib yog ib qho tshuaj tua kab mob

Lub endothelium yog cov hlwb uas ua rau sab hauv ntawm cov ntshav thiab cov hlab ntsha, nrog rau cov kab mob plawv. Lub endothelium ua ntau lub luag haujlwm tseem ceeb: tswj ntshav txhaws, tswj ntshav siab, thiab lwm yam. Lub endothelium yog qhov cuam tshuam rau cov tshuaj lom neeg puas tsuaj, uas tuaj yeem tshwm sim los ntawm qab zib.

Es tsis txhob, cov piam thaj nws muaj. Nws "sticks" rau phab ntsa ntawm cov hlab ntsha, oxidizing thiab rhuav tshem cov endothelium.

Raws li Lustig, qab zib muaj nyob hauv cov nqaij, yuav hauv khw hauv ib daim ntawv ua tiav. Txhawm rau noj qab haus huv thiab tiv thaiv kev noj qab haus huv ntau dhau, nws pom zoo:

• tsis txhob yuav khoom semi-tiav lawm;
• nyeem ntawv kom zoo;
• muaj natural (Organic) khoom;
• yuav yogurts uas muaj suab thaj tsis ntau tshaj 10 grams (piv txwv li, Greek);
• hloov cov txiv qaub nrog cov kua txiv hmab txiv ntoo.

Koj yuav pom cov lus qhia ntxiv los ntawm Dr. Lustig hauv nws cov lus qhuab qhia.