"Kev noj tshais yog pluas mov tseem ceeb tshaj plaws ntawm hnub." Ntawm cov kab lus hnav ntawm cov niam txiv saib xyuas, qhov no yog qhov zoo li "Santa Claus tsis muab cov khoom ua si rau cov menyuam yaus uas coj tsis zoo." Yog li ntawd, ntau tus neeg loj hlob nrog lub tswv yim tias kev hla noj tshais tsis zoo kiag li. Nyob rau tib lub sijhawm, cov kev tshawb fawb pom tau tias hauv UK tsuas yog ob feem peb ntawm cov neeg laus noj tshais tsis tu ncua, thiab hauv Asmeskas - peb lub hlis twg.
Nws yog ib txwm ntseeg tias kev noj tshais yog xav tau kom lub cev muaj zog tom qab pw tsaug zog, thaum lub sijhawm nws tsis tau txais zaub mov.
Sarah Elder piav qhia tias "Lub cev siv ntau lub zog cia kom loj hlob thiab kho thaum hmo ntuj," "Kev noj pluas tshais zoo pab txhawb lub zog ntxiv nrog rau cov khoom noj muaj protein ntau thiab calcium uas siv thaum hmo ntuj."
Tab sis kuj tseem muaj kev sib cav txog seb puas noj tshais yuav tsum nyob rau sab saum toj ntawm cov zaub mov hierarchy. Muaj kev txhawj xeeb txog cov ntsiab lus qab zib ntawm cereals thiab kev lag luam zaub mov kev koom tes hauv kev tshawb fawb ntawm cov ncauj lus - thiab ib qho kev kawm txawm hais tias pluas tshais yog " phom sij."
Yog li qhov tseeb yog dab tsi? Puas yog pluas tshais tseem ceeb los pib hnub… lossis puas yog lwm qhov kev lag luam gimmick?
Qhov kev tshawb fawb tshaj plaws ntawm kev noj tshais (thiab tsis noj tshais) yog nws txoj kev koom nrog kev rog. Cov kws tshawb fawb muaj ntau txoj kev xav txog vim li cas qhov kev sib txuas no tshwm sim.
Hauv ib txoj kev tshawb fawb hauv Asmeskas uas txheeb xyuas cov ntaub ntawv kev noj qab haus huv los ntawm 50 tus neeg tshaj xya xyoo, cov kws tshawb fawb pom tias cov neeg uas noj tshais ua lawv cov pluas noj loj tshaj plaws ntawm ib hnub yuav muaj qhov qis dua lub cev qhov ntsuas (BMI) ntau dua li cov neeg noj zaub mov ntau. los yog noj hmo. Cov kws tshawb fawb tau hais tias kev noj tshais pab ua kom satiety, txo cov calories kom tsawg txhua hnub, thiab txhim kho kev noj zaub mov zoo, vim tias cov khoom noj uas ib txwm noj rau pluas tshais feem ntau muaj fiber ntau thiab cov as-ham.
Tab sis raws li nrog ib qho kev tshawb fawb no, nws tsis paub meej tias cov pluas tshais nws tus kheej tau ua rau qhov xwm txheej, lossis seb cov neeg uas hla nws tau yooj yim dua yuav rog thaum pib.
Txhawm rau kom paub, ib txoj kev tshawb fawb tau ua nyob rau hauv uas 52 cov poj niam rog rog tau koom nrog hauv 12 lub lis piam qhov hnyav. Txhua leej txhua tus tau noj tib lub calories nyob rau ib hnub, tab sis ib nrab noj tshais thiab ib nrab tsis noj.
Nws tau pom tias qhov ua rau poob phaus tsis yog noj tshais, tab sis kev hloov pauv hauv txhua hnub. Cov poj niam uas tau tshaj tawm ua ntej txoj kev tshawb fawb tias lawv feem ntau noj tshais poob 8,9 kg thaum lawv tsis noj tshais; Nyob rau tib lub sijhawm, cov neeg koom nrog noj tshais poob 6,2 kg. Ntawm cov neeg uas ib txwm hla pluas tshais, cov neeg uas pib noj nws poob 7,7 kg, thaum cov neeg uas pheej hla noj tshais poob 6 kg.
Yog tias pluas tshais ib leeg tsis muaj kev lees paub ntawm kev poob phaus, vim li cas thiaj muaj kev sib txuas ntawm kev rog thiab tsis noj tshais?
Alexandra Johnston, tus kws tshawb fawb txog kev noj qab haus huv ntawm University of Aberdeen, hais tias qhov laj thawj tsuas yog vim li cas cov neeg noj tshais tsis paub txog kev noj haus thiab kev noj qab haus huv.
"Muaj ntau qhov kev tshawb fawb txog kev sib raug zoo ntawm kev noj tshais thiab kev noj qab haus huv, tab sis qhov laj thawj tsuas yog tias cov neeg noj tshais zoo li ua rau lub neej noj qab haus huv," nws hais.
Kev tshuaj xyuas 10 ntawm 2016 kev tshawb fawb saib kev sib raug zoo ntawm kev noj tshais thiab kev tswj qhov hnyav pom tias muaj "cov pov thawj txwv" los txhawb lossis tsis lees paub kev ntseeg tias noj tshais cuam tshuam rau qhov hnyav lossis kev noj zaub mov, thiab xav tau ntau cov pov thawj ua ntej cov lus pom zoo tuaj yeem tso siab rau. ntawm kev siv pluas tshais los tiv thaiv kev rog.
Kev noj zaub mov tsis tu ncua, uas koom nrog tsis noj hmo thiab hnub tom ntej, tau txais kev nyiam ntawm cov neeg uas xav kom poob phaus, tswj lawv qhov hnyav, lossis txhim kho kev noj qab haus huv.
Piv txwv li, ib txoj kev tshawb fawb luam tawm xyoo 2018 tau pom tias kev yoo mov tsis tu ncua tau txhim kho cov ntshav qab zib thiab insulin rhiab heev thiab txo cov ntshav siab. Yim tus txiv neej uas muaj ntshav qab zib hom 9 tau muab ib qho ntawm ob txoj kev noj zaub mov noj: haus tag nrho cov calories thaum 00:15 teev sawv ntxov txog 00:12 teev tsaus ntuj, lossis noj tib cov calories hauv XNUMX teev. Raws li Courtney Peterson, tus kws sau ntawv tshawb fawb thiab tus pab xibfwb ntawm kev tshawb fawb txog kev noj haus ntawm University of Alabama ntawm Birmingham, cov neeg koom hauv thawj pab pawg tau txo qis ntshav siab vim yog kev tswj hwm. Txawm li cas los xij, qhov loj me me ntawm txoj kev tshawb fawb no txhais tau hais tias yuav tsum muaj kev tshawb fawb ntau ntxiv rau cov txiaj ntsig mus sij hawm ntev ntawm cov txheej txheem zoo li no.
Yog tias hla pluas tshais tuaj yeem muaj txiaj ntsig, qhov ntawd puas txhais tau tias pluas tshais tuaj yeem tsim teeb meem? Ib tus kws tshawb fawb teb tias yog rau lo lus nug no thiab ntseeg tias pluas tshais yog " phom sij": noj tshais thaum nruab hnub nce qib cortisol, uas ua rau lub cev tiv thaiv insulin ntau dhau sijhawm thiab ua rau muaj kev pheej hmoo ntawm kev mob ntshav qab zib hom 2.
Tab sis Fredrik Karpe, tus kws tshaj lij ntawm cov tshuaj metabolic ntawm Oxford Center for Diabetes, Endocrinology thiab Metabolism, sib cav tias qhov no tsis yog li ntawd, thiab cov qib cortisol siab dua thaum sawv ntxov tsuas yog ib feem ntawm tib neeg lub cev lub cev lub cev.
Dab tsi ntxiv, Carpe ntseeg tau tias pluas tshais yog tus yuam sij rau boost koj cov metabolism. "Raws li rau lwm cov ntaub so ntswg kom teb tau zoo rau kev noj zaub mov, yuav tsum muaj qhov pib pib, suav nrog cov carbohydrates uas teb rau insulin. Qhov ntawd yog qhov noj tshais rau, ”Carpe hais.
Ib xyoo 2017 kev tswj xyuas ntawm 18 tus neeg mob ntshav qab zib thiab 18 tus neeg tsis muaj nws pom tias hla kev noj tshais cuam tshuam rau circadian rhythms hauv ob pawg thiab ua rau muaj ntshav qabzib ntau ntxiv tom qab noj mov. Cov kws tshawb fawb tau xaus lus tias pluas tshais yog qhov tseem ceeb rau peb lub moos ntuj kom ua haujlwm zoo.
Peterson hais tias cov neeg uas hla pluas tshais tuaj yeem muab faib rau cov neeg uas hla pluas tshais thiab noj hmo txhua lub sijhawm - tau txais txiaj ntsig los ntawm kev thauj khoom - thiab cov uas hla pluas tshais thiab noj lig.
"Cov neeg uas noj lig muaj kev pheej hmoo ntau dua rau kev rog, ntshav qab zib thiab kab mob plawv. Txawm hais tias pluas tshais zoo li yog pluas noj tseem ceeb tshaj plaws ntawm hnub, yog li noj hmo, "nws hais.
"Thaum pib ntawm hnub, peb lub cev yog qhov zoo tshaj plaws los tswj cov ntshav qab zib. Thiab thaum peb noj hmo lig, lub cev ua rau muaj kev phom sij tshaj plaws, vim tias kev tswj ntshav qab zib twb tsis zoo lawm. Kuv paub tseeb tias tus yuam sij rau kev noj qab haus huv tsis yog hla noj tshais thiab tsis txhob noj hmo lig. "
Noj tshais tau pom tias muaj kev cuam tshuam ntau dua li qhov hnyav xwb. Kev hla noj tshais tau cuam tshuam nrog 27% nce kev pheej hmoo ntawm cov kab mob plawv thiab 2% nce kev pheej hmoo ntawm kev mob ntshav qab zib hom 20.
Ib qho laj thawj yuav yog cov khoom noj muaj txiaj ntsig ntawm pluas tshais, vim peb feem ntau noj cov nplej ntawm pluas noj no, uas muaj cov vitamins ntxiv. Ib txoj kev tshawb fawb txog kev noj tshais ntawm 1600 cov tub ntxhais hluas Askiv tau pom tias kev noj zaub mov muaj fiber ntau thiab micronutrients, suav nrog folate, vitamin C, hlau thiab calcium, zoo dua rau cov neeg noj tshais tsis tu ncua. Cov kev tshawb fawb hauv Australia, Brazil, Canada, thiab Tebchaws Meskas tau pom cov txiaj ntsig zoo sib xws.
Noj tshais kuj tau txuas rau kev txhim kho lub hlwb, nrog rau kev xav thiab kev hais lus. Kev tshuaj xyuas ntawm 54 cov kev tshawb fawb pom tias noj tshais tuaj yeem txhim kho kev nco, txawm hais tias muaj kev cuam tshuam rau lwm lub hlwb tsis tau raug pov thawj tseeb. Txawm li cas los xij, ib qho ntawm cov kws tshawb fawb soj ntsuam, Mary Beth Spitznagel, hais tias twb muaj "hnyav" pov thawj tias noj tshais ua kom zoo dua qub - nws tsuas yog xav tau kev tshawb fawb ntxiv.
"Kuv pom tias ntawm cov kev tshawb fawb uas ntsuas qhov concentration, tus naj npawb ntawm cov kev tshawb fawb pom muaj txiaj ntsig zoo ib yam li cov kev tshawb fawb uas tsis pom," nws hais. "Txawm li cas los xij, tsis muaj kev tshawb fawb pom tias noj tshais ua rau muaj kev puas tsuaj."
Lwm qhov kev ntseeg yog qhov tseem ceeb tshaj plaws yog qhov peb noj tshais.
Raws li kev tshawb fawb los ntawm Australian National Research thiab Development Association, kev noj tshais muaj protein ntau tau pom tias muaj txiaj ntsig zoo hauv kev txo qis kev tshaib plab thiab txo cov zaub mov noj thaum hnub kawg.
Thaum cov cereal tseem yog cov khoom noj tshais ruaj khov uas nyiam cov neeg siv khoom hauv tebchaws Askiv thiab Asmeskas, tsis ntev los no cov ntsiab lus qab zib hauv cov zaub mov noj tshais tau pom tias qee qhov ntawm nws muaj ntau tshaj peb-plaub feem pua ntawm cov lus pom zoo niaj hnub ntawm cov piam thaj dawb ib qho kev pab, thiab qab zib yog thib ob lossis thib peb hauv cov ntsiab lus hauv 7 ntawm 10 hom khoom noj khoom haus.
Tab sis qee qhov kev tshawb fawb qhia tias yog tias muaj zaub mov qab zib, nws zoo dua - thaum sawv ntxov. Ib qho qhia tau hais tias qhov kev hloov pauv ntawm qib kev noj qab haus huv hormone - leptin - hauv lub cev thaum nruab hnub yog nyob ntawm lub sijhawm noj cov khoom noj qab zib, thaum cov kws tshawb fawb los ntawm Tel Aviv University tias kev tshaib kev nqhis zoo tshaj plaws thaum sawv ntxov. Hauv kev tshawb fawb ntawm 200 tus neeg laus rog rog, cov neeg koom ua raws li kev noj zaub mov rau 16 lub lis piam uas ib nrab noj khoom qab zib rau pluas tshais thiab ib nrab tsis ua. Cov neeg uas noj khoom qab zib poob qhov nruab nrab ntawm 18 kg ntau dua - txawm li cas los xij, txoj kev tshawb no tsis tuaj yeem txheeb xyuas qhov cuam tshuam ntev.
54 cov kev tshawb fawb tau pom tias thaum tsis muaj kev pom zoo rau yam kev noj tshais zoo li cas. Cov kws tshawb fawb tau xaus lus tias hom pluas tshais tsis tseem ceeb - nws tseem ceeb tsuas yog noj ib yam dab tsi xwb.
Txawm hais tias tsis muaj kev sib cav txog qhov tseeb tias peb yuav tsum noj dab tsi thiab thaum twg, peb yuav tsum mloog peb lub cev thiab noj thaum peb tshaib plab.
Johnston hais tias "Kev noj tshais tseem ceeb heev rau cov neeg uas xav tias tshaib plab tom qab sawv ntxov,"
Piv txwv li, cov kev tshawb fawb qhia tias cov neeg mob ntshav qab zib ua ntej thiab ntshav qab zib tuaj yeem pom tias lawv tau nce siab tom qab noj tshais GI tsawg, xws li cereal, uas zom tau qeeb dua thiab ua rau cov ntshav qab zib nce siab dua.
Spitznagel hais tias "Txhua lub cev pib ib hnub sib txawv - thiab qhov sib txawv ntawm tus kheej no, tshwj xeeb tshaj yog hais txog kev ua haujlwm ntawm cov piam thaj, yuav tsum tau tshawb xyuas ntau dua," Spitznagel hais.
Thaum kawg, koj yuav tsum tsis txhob tsom tag nrho koj cov xim rau ib pluas mov, tab sis nco ntsoov cov khoom noj khoom haus txhua hnub.
"Kev noj tshais kom zoo yog qhov tseem ceeb, tab sis kev noj zaub mov tsis tu ncua yog qhov tseem ceeb dua rau kev tswj cov ntshav qab zib kom ruaj khov nyob rau ib hnub thiab pab tswj qhov hnyav thiab kev tshaib kev nqhis," Txwj Laug hais. "Kev noj tshais tsis yog zaub mov nkaus xwb uas koj yuav tsum nco ntsoov."