Qab Zib yog ib qho ntawm cov khoom tsis sib haum xeeb tshaj plaws ntawm peb lub sijhawm. Thaum cov piam thaj hauv ib daim ntawv lossis lwm yam - fructose, qabzib - muaj nyob hauv yuav luag txhua yam khoom noj, suav nrog cov nplej thiab txiv hmab txiv ntoo thiab zaub, qhov sib txawv yog tias qab zib yog fashionable rau cem. Thiab qhov tseeb, yog tias muaj ntau cov piam thaj dawb hauv nws daim ntawv ntshiab thiab hauv cov khoom qab zib, nws yuav muaj ntau yam kev mob tshwm sim rau kev noj qab haus huv. Tshwj xeeb, kev noj qab haus huv ntau dhau tuaj yeem ua rau poob ntawm calcium los ntawm lub cev.
Nws tsis muaj txiaj ntsig rau cov neeg noj qab haus huv kom tso cov suab thaj tag nrho, thiab nws tsis zoo li nws yuav ua haujlwm - txij li, dua, nws muaj nyob rau hauv feem ntau ntawm cov khoom hauv ib daim ntawv lossis lwm yam. Yog li ntawd, nyob rau hauv tsab xov xwm no peb yuav tsis tham txog kev tsis lees paub cov suab thaj ua ib yam khoom, piv txwv li los ntawm sucrose-fructose-glucose, thiab los ntawm cov suab thaj ua cov khoom noj khoom haus - uas yog, cov qab zib dawb huv, uas feem ntau yog ntxiv rau tshuaj yej, kas fes. thiab kev npaj hauv tsev.
Niaj hnub no, nws tau raug pov thawj tias cov piam thaj dawb - uas tau siv los ua qhov tsis muaj kev pom zoo yog cov khoom muaj txiaj ntsig thiab txawm tias tsim nyog - muaj qhov tsaus ntuj. Hauv particular, nws siv yog teeb meem. Tsis tas li ntawd, txwv tsis pub koj noj cov piam thaj dawb hauv cov hnub nyoog laus - nws nce cov roj (cholesterol) hauv cov neeg laus, tshwj xeeb tshaj yog cov uas nquag rog. Tab sis "restrict" tsis txhais hais tias "tsis kam". Yog li, nws yog ib qho tseem ceeb rau cov neeg laus kom txo tau cov carbohydrates (xws li qab zib) li ntawm 20-25% los ntawm cov qauv rau cov neeg noj qab haus huv. Tsis tas li ntawd, qee cov neeg qhia txog kev ua haujlwm thiab tsis txaus siab thaum noj cov piam thaj ntau hauv lawv cov zaub mov.
Kev txaus siab rau kev noj qab haus huv noj qab haus huv thiab kev tshawb nrhiav lwm txoj hauv kev rau cov piam thaj dawb niaj hnub loj hlob, yog li peb yuav sim tshawb nrhiav seb hom qab zib thiab nws cov khoom hloov pauv li cas. Raws li qhov no, peb tuaj yeem xaiv cov zaub mov zoo rau peb tus kheej. Peb puas yuav nrhiav tau qhov tsim nyog hloov cov piam thaj dawb?
Ntau hom qab zib
Yuav pib nrog, cia peb nco ntsoov dab tsi muaj qab zib nws tus kheej yog. Qhov no tej zaum yuav muaj kev txaus siab rau cov neeg uas xav hloov los ntawm cov piam thaj dawb mus rau qee qhov ntuj ntau dua:
- Dawb qab zib: -sand thiab -refined qab zib. Nws yog lub npe hu hais tias qab zib cane nyob rau hauv tus txheej txheem ntawm ua "ib txwm" dawb qab zib yog raug rau tshuaj kho mob: slaked txiv qaub, sulfur dioxide thiab carbonic acid. Tsis suab appetizing heev, puas yog?
- Brown "cane" qab zib: cov kua txiv hmab txiv ntoo ntawm tib lub suab thaj tau kho nrog cov txiv qaub slaked (kom tiv thaiv cov neeg siv khoom los ntawm cov co toxins uas muaj nyob hauv cov kua txiv hmab txiv ntoo), tab sis qhov ntawd yog hais txog nws. Qhov no yog cov qab zib nyoos ("xim av" qab zib), uas (qee zaum muag sib xyaw nrog cov piam thaj dawb li niaj zaus) feem ntau noj los ntawm cov neeg txhawb nqa kev noj qab haus huv - txawm tias. Nws muaj ib tug nplua nuj saj thiab tshuaj muaj pes tsawg leeg. Nws tsis yog ib qho yooj yim mus nrhiav tiag tiag "xim av" qab zib nyob rau hauv peb lub teb chaws, nws yog feem ntau faked (txoj cai tsis txwv qhov no). Thiab los ntawm txoj kev, nws tsis yog cov khoom noj nyoos, vim. Cane kua txiv yog tseem pasteurized, tua cov kab mob phem - thiab enzymes.
- Qab zib tau los ntawm qab zib beets kuj yog ib qho "tuag", cov khoom ua kom zoo heev, rhuab mus txog 60 ° C (pasteurization) thiab kho nrog txiv qaub thiab carbonic acid. Yog tsis muaj qhov no, kev tsim cov piam thaj hauv daim ntawv peb siv los ua tsis tau.
- Maple qab zib (thiab syrup) yog ib qho txawv me ntsis vim hais tias cov kua txiv hmab txiv ntoo ntawm ib qho ntawm peb "qab zib" ntau yam ntawm maple ntoo ("dub", "liab" lossis "qab zib" maple) tsuas yog boiled mus rau qhov xav tau sib xws. . Cov suab thaj no qee zaum hu ua "American Indian qab zib". lawv ib txwm ua noj. Niaj hnub no, maple qab zib yog nrov nyob rau hauv Canada thiab US Northeast, tab sis nws tsis tshua muaj nyob rau hauv peb lub teb chaws. Ceeb Toom: Qhov no tsis yog cov khoom noj nyoos.
- Palm qab zib (jagre) yog mined hauv Asia: incl. Hauv Is Nrias teb, Sri Lanka, Maldives - los ntawm cov kua txiv hmab txiv ntoo ntawm ntau hom ntoo xibtes. Feem ntau nws yog txiv maj phaub xibtes, yog li cov suab thaj no qee zaum kuj hu ua "txiv maj phaub" (uas yog qhov tseem ceeb tib yam, tab sis nws suab zoo nkauj dua). Txhua lub xibtes muab txog li 250 kg ntawm qab zib hauv ib xyoos, thaum tsob ntoo tsis puas. Nws yog li no ib hom kev coj ncaj ncees. Palm qab zib kuj tau los ntawm evaporation.
- Muaj lwm hom qab zib: sorghum (nrov nyob hauv Asmeskas), thiab lwm yam.
Tshuaj sweeteners
Yog tias qee qhov laj thawj (thiab kws kho mob!) Koj tsis xav haus cov suab thaj "tsis tu ncua", ces koj yuav tsum tig mus rau cov khoom qab zib. Lawv yog ntuj thiab hluavtaws (tshwj xeeb), uas tseem hu ua "artificial sweeteners". Sweeteners yog qab zib (qee zaum qab zib dua qab zib nws tus kheej!) thiab feem ntau qis hauv calories ntau dua li "tsis tu ncua" qab zib. Qhov no yog qhov zoo rau cov neeg uas poob phaus thiab tsis zoo, piv txwv li, rau cov neeg ncaws pob uas, ntawm qhov tsis sib xws, yog "cov phooj ywg" nrog calories - yog li ntawd, qab zib yog ib feem ntawm yuav luag txhua yam dej qab zib. Los ntawm txoj kev, noj nws txawm nyob rau hauv kev ua si yog tsis tshua muaj kev ncaj ncees, thiab txawm ntau npaum li ntawd raws li ib feem ntawm ib tug tag nrho-fledged noj.
Sweeteners uas sweeter dua qab zib yog nrov. Tsuas yog 7 ntawm lawv tau tso cai nyob rau hauv cov teb chaws tsim kho, xws li Asmeskas:
- Stevia (peb yuav tham txog nws hauv qab no);
- Aspartame (tau lees paub tias muaj kev nyab xeeb los ntawm Asmeskas FDA, tab sis tsis raug cai suav tias yog "" raws li cov txiaj ntsig -);
- ;
- (E961);
- Ace-K Nutrinova (, E950);
- Saccharin (!);
- .
Cov saj ntawm cov tshuaj no tsis yog ib txwm zoo ib yam li cov suab thaj - piv txwv li, qee zaum, kom meej meej "tshuaj", yog li lawv tsis tshua tau noj hauv daim ntawv ntshiab lossis hauv cov dej haus uas paub, feem ntau hauv cov dej qab zib carbonated, khoom qab zib, thiab lwm yam. tswj tau.
Ntawm cov khoom qab zib uas zoo sib xws hauv qab zib, sorbitol (E420) thiab xylitol (E967) yog nrov. Cov tshuaj no muaj nyob rau hauv ib co txiv hmab txiv ntoo thiab txiv hmab txiv ntoo nyob rau hauv ib tug insignificant nqi unsuitable rau industrial extraction, uas tej zaum kuj yog ib tug pretext rau tsis ncaj ncees advertising. Tab sis lawv tau txais kev lag luam - tshuaj - los ntawm. Xylitol muaj qhov ntsuas glycemic qis (7 yog qhov qis heev, piv rau 100 rau cov piam thaj ntshiab!), yog li qee zaum nws tau nce qib "tus phooj ywg" lossis txawm tias "muaj kev nyab xeeb" rau cov ntshav qab zib, uas, pom tseeb, tsis muaj tseeb. Thiab ntawm no yog lwm qhov tseeb, hu nkauj hauv kev tshaj tawm: yog tias koj zom cov pos hniav nrog xylitol, ces "alkaline tshuav nyiaj li cas hauv lub qhov ncauj yuav rov qab los - qhov no yog qhov tseeb. (Txawm hais tias lub ntsiab lus tsuas yog qhov nce salivation txo acidity). Tab sis feem ntau, cov txiaj ntsig ntawm xylitol yog qhov tsawg heev, thiab xyoo 2015 Asmeskas cov kws tshawb fawb hais tias xylitol tsis muaj txiaj ntsig zoo rau cov hniav enamel thiab tsis cuam tshuam rau kev kho thiab tiv thaiv kab mob caries.
Lwm cov khoom qab zib uas paub zoo - (E954) - yog ib qho tshuaj ntxiv, 300 lub sij hawm qab zib dua qab zib, thiab tsis muaj zog (khoom noj khoom haus) tus nqi ntawm tag nrho, nws tau tawm hauv cov zis (xws li neotame, thiab acesulfame, thiab advantam). Nws qhov txiaj ntsig tsuas yog nws qab zib. Saccharin qee zaum siv hauv biabetes, es tsis txhob qab zib, muab cov saj ib txwm rau cov dej qab zib thiab zaub mov. Saccharin muaj teeb meem rau kev zom zaub mov, tab sis nws tau liam tias "cov khoom carcinogenic", erroneously "nrhiav" nyob rau hauv cov chav kawm ntawm grotesque thwmsim ntawm nas nyob rau hauv 1960s, tam sim no tau refuted refuted los ntawm science. Cov neeg noj qab haus huv zoo dua nyiam cov suab thaj dawb li niaj zaus rau saccharin.
Raws li koj tuaj yeem pom, feem ntau, nrog "chemistry", uas zoo li tau tsim los hloov cov suab thaj "ua phem", tsis yog txhua yam yog rosy! Kev nyab xeeb ntawm qee yam ntawm cov khoom qab zib no yog cov lus nug, txawm hais tias lawv yog technically (txog hnub no!) ua raws. Tsuas yog kawm xwb.
Ntuj sweeteners
Lo lus "natural" yog siv dav hauv kev tshaj tawm, txawm hais tias xwm yog tag nrho ntawm "100% ntuj", "100% neeg tsis noj nqaij" thiab txawm tias "organic" tshuaj lom! Qhov tseeb yog tias lwm txoj hauv kev rau cov piam thaj dawb tsis yog ib txwm muaj kev nyab xeeb.
- Fructose, uas tau tshaj tawm thoob plaws hauv xyoo 1990 yog cov khoom noj qab haus huv, thiab. Tsis tas li ntawd, qee cov neeg raug kev txom nyem los ntawm fructose intolerance (ob qho tib si txiv hmab txiv ntoo thiab txiv hmab txiv ntoo qhuav yog absorbed tsis zoo los ntawm lawv). Thaum kawg, kev noj fructose feem ntau cuam tshuam nrog kev pheej hmoo ntawm kev rog rog, kub siab thiab ... ntshav qab zib. Qhov xwm txheej thaum "lawv tawm tsam dab tsi, lawv tau khiav mus rau qhov ntawd"?
- - ib qho khoom qab zib uas tau txais koob meej hnub no - kuj tsis mus deb ua ntej qab zib ntawm kev noj qab haus huv. Stevia feem ntau yog kev txaus siab raws li ib feem ntawm kev noj zaub mov uas tsis muaj carb thiab qab zib tsawg (mob ntshav qab zib), thiab yog siv rau hauv kev kho mob rog rog thiab kub siab. Nws tsim nyog sau ob qhov tseeb. 1) Stevia muaj keeb kwm romantic (tshaj tawm) siv los ntawm Guarani Isdias Asmesliskas - cov neeg hauv paus txawm ntawm Brazil thiab Paraguay. Yog li nws yog, tab sis ... cov pab pawg no kuj muaj tus cwj pwm phem, suav nrog kev noj haus! - yog li lawv cov zaub mov tsis yooj yim rau kev xav. Los ntawm txoj kev, pawg neeg Guarani siv cov nroj tsuag - ib feem ntawm qee qhov kev ua si dej haus thiab "superfood". 2) Hauv qee qhov kev sim ntawm nas, kev noj cov tshuaj stevia syrup rau 2 lub hlis ua rau cov kua dej hauv lub cev los ntawm 60% (!): lub sijhawm rau kev lom zem tso dag, kom txog thaum nws kov koj lossis koj tus txiv ... (ntawm nas qhov no tsis kam lees.) Lub cawv ntawm stevia tseem tsis tau kawm txaus txog hnub no.
- Txiv maj phaub (xiav) qab zib - deservedly suav hais tias yog "super hnub qub nyob rau hauv nruab nrab ntawm ib tug pej xeem scandal", vim hais tias. nws. Qhov tseeb yog tias thaum nws hloov cov suab thaj zoo tib yam, Tebchaws Asmeskas thiab Sab Hnub Poob tag nrho ua rau kev noj "txiv maj phaub qab zib" feem ntau tshaj li cov qauv, thiab vim li ntawd, ib tug neeg tau txais tag nrho "pob paj" ntawm cov khoom tsis zoo ... zoo ib yam qab zib! Cov "cov txiaj ntsig kev noj qab haus huv" ntawm cov txiv maj phaub qab zib, suav nrog nws cov khoom noj khoom haus (microscopically!), yog kev txaj muag tshaj tawm hauv kev tshaj tawm. Thiab qhov tseem ceeb tshaj, "txiv maj phaub qab zib" tsis muaj dab tsi ua nrog txiv maj phaub! Qhov no yog, qhov tseeb, tib lub qab zib dawb, tsuas yog ... tau los ntawm xibtes kua txiv.
- Agave phoov yog qab zib dua qab zib thiab feem ntau zoo rau txhua tus ... tshwj tsis yog tias, tsis muaj qhov zoo dua li cov suab thaj ib txwm! Qee tus kws qhia noj zaub mov taw qhia tias agave syrup tau mus "tag nrho lub voj voog" los ntawm cov khoom ntawm kev qhuas thoob ntiaj teb mus rau kev rau txim ntawm cov neeg noj zaub mov. Agave phoov yog 1.5 npaug sweeter dua qab zib thiab 30% calorie ntau ntau. Nws glycemic Performance index tsis tau raug tsim los, txawm hais tias nws raug suav tias yog qis dua (thiab tshaj tawm xws li hauv pob). Txawm hais tias agave syrup tau tshaj tawm tias yog cov khoom "natural", tsis muaj dab tsi hauv nws: nws yog qhov khoom kawg ntawm cov txheej txheem ntawm kev ua cov tshuaj lom neeg ntawm cov khoom siv raw. Thaum kawg, agave syrup muaj ntau dua - "rau qhov" qab zib tam sim no feem ntau qhov tseeb thuam - dua li pheej yig thiab siv dav hauv kev lag luam khoom noj (HFCS) ... Qee tus kws kho mob txawm tias agave phoov "pob kws phoov uas ua rau cov khoom noj qab haus huv." Feem ntau, agave syrup, qhov tseeb, tsis yog phem dua thiab tsis zoo dua qab zib…. Tus naas ej American noj zaub mov Dr. Oz, uas tau qhuas agave syrup hauv nws qhov kev tshaj tawm thaum ntxov, yog tam sim no nws.
Yuav ua li cas?! Yuav xaiv dab tsi yog tsis qab zib? Nov yog 3 txoj hauv kev uas zoo li yuav muaj kev nyab xeeb tshaj plaws - raws li cov ntaub ntawv los ntawm cov chaw qhib. Lawv tsis zoo tag nrho, tab sis cov txiaj ntsig ntawm "plus" thiab "minuses" yeej:
1. Zib ntab - muaj zog allergen. Thiab cov zib ntab ntuj yog cov tshuaj ntau dua li cov khoom noj (nco qab zib cov ntsiab lus ntawm 23%). Tab sis yog tias koj tsis ua xua rau zib ntab thiab lwm yam khoom siv muv, qhov no yog ib qho zoo tshaj plaws "qab zib hloov" (hauv qhov dav dav). Nws tsuas yog tsim nyog yuav tsum tau coj mus rau hauv tus account tias, nrog rau tag nrho cov kev hwm rau cov khoom noj nyoos, zib ntab thiab zib ntab "los ntawm beekeeper" (uas tsis tau dhau los ntawm kev tswj hwm thiab ntawv pov thawj - uas txhais tau hais tias nws yuav tsis ua raws li GOST!) yog ntau dua. txaus ntshai rau noj tshaj li kev kho cua sov: zoo li, hais, , cov mis nyuj nyoos los ntawm tus nyuj uas koj tsis paub nrog… Cov menyuam yaus thiab cov neeg laus ceev faj yuav tsum yuav zib ntab los ntawm cov npe nrov, tsim tau zoo (xws li, piv txwv li, "D' arbo” (Lub Tebchaws Yelemees), “Dana” (Denmark), “Hero” (Switzerland)) - hauv txhua lub khw muag khoom noj qab haus huv. Yog hais tias koj tsis nyob rau hauv tag nrho cov kev txwv nyob rau hauv cov nyiaj, zam txawv teb chaws yog Mānuka zib mu: ib tug xov tooj ntawm cov khoom tshwj xeeb yog ntaus nqi rau nws. Hmoov tsis zoo, hom zib ntab no feem ntau yog cuav, yog li nws tsim nyog thov rau daim ntawv pov thawj zoo ua ntej muab qhov kev txiav txim. Zib ntab tsis pom zoo rau Vata hom neeg (raws li Ayurveda). .
2. Stevia phoov (yog tias koj tsis ntshai ntawm cov dab neeg coj txawv txawv hais txog kev xeeb tub ntawm nas-tub!), agave syrup lossis cov khoom lag luam hauv tsev - Jerusalem artichoke phoov. Kev txiav txim los ntawm cov ntaub ntawv los ntawm Is Taws Nem, qhov no yog ... ib hom analogue ntawm agave nectar, los yog, frankly, touted li "cov khoom noj qab haus huv".
3. .. Thiab, ntawm chav kawm, lwm yam qab zib qhuav txiv hmab txiv ntoo. Nws tuaj yeem siv los ua cov khoom qab zib hauv smoothies, noj nrog tshuaj yej, kas fes, thiab lwm yam dej qab zib yog tias koj siv los haus lawv nrog qab zib. Ib tug tsuas yog yuav tsum coj mus rau hauv tus account tias ib qho, txawm tias zoo, cov txiv hmab txiv ntoo qhuav kuj muaj ob qho tib si muaj txiaj ntsig thiab muaj txiaj ntsig zoo.
Thaum kawg, tsis muaj leej twg thab los txwv kev noj cov qhabnias sahara - kom tsis txhob muaj cov khoom qab zib rau lub cev. Thaum kawg, nws yog kev noj qab haus huv ntau dhau uas ua rau muaj kev phom sij, qab zib nws tus kheej tsis yog "tshuaj lom", uas, txiav txim siab los ntawm qee cov ntaub ntawv tshawb fawb, yog cov khoom qab zib rau tus kheej.