Thaum peb xav txog lub hnab ncuav qab zib uas peb yuav los ntawm lub khw, cov hnyuv ntxwm, cov mov ci, lub thawv kua txiv hmab txiv ntoo ... thaum peb xav txog cov khoom zoo li no, tag nrho cov no poob rau hauv pawg ntawm 'khoom noj ua tiav'. Feem ntau ntawm lub sijhawm, peb txhua tus xav tias cov khoom noj 'ua tiav' no tsis zoo rau lub cev thiab ua rau muaj kab mob. Tab sis koj paub, zaj dab neeg ntawd tsis yog qhov tseeb tag nrho. Qee cov khoom noj ua tiav tuaj yeem pab tau peb txoj kev noj qab haus huv. Yog li hnub no, cia peb tham txog cov ncauj lus no ntawm cov khoom noj ua tiav hauv txoj kev yooj yim thiab ncaj qha.
Ua ntej, cia peb saib, cov khoom noj ua tiav lawm no yog dab tsi?
Hais yooj yim xwb, yog tias ib yam khoom noj uas muaj nyob hauv ntuj tsim tau hloov pauv qee yam ntawm nws lub xeev ntuj, nws yog ib yam khoom noj uas tau ua tiav lawm. Qhov kev hloov pauv no yuav me me heev. Xav txog kev ntxuav zaub, txiav nws, ua kom sov nws, ntim nws hauv lub thawv, ua noj nws, khov nws, ziab nws, sib tsoo nws, sib tov nws nrog lwm yam khoom, lossis ntim nws ... tag nrho cov no yog cov txheej txheem ua tiav.
Tsis tas li ntawd xwb, ntxiv cov tshuaj preservatives, cov as-ham, cov tsw qab, ntsev, qab zib, lossis roj rau hauv cov khoom noj kuj tseem raug suav hais tias yog cov txheej txheem no.
Cov khoom noj ua tiav lawm no ua li cas?
Muaj ib lub tshuab siv los faib cov khoom noj thoob plaws ntiaj teb. Peb hu nws ua NOVA classification. Nws faib cov khoom noj ua plaub pawg tseem ceeb. Cia peb saib seb lawv yog dab tsi. Kev nkag siab qhov no yuav pab koj txiav txim siab zoo dua thaum mus yuav khoom.
| Pawg Khoom Noj (NOVA Group) | Kev piav qhia thiab piv txwv |
|---|---|
| Qeb 1: Cov khoom noj tsis tau ua tiav lossis tsawg kawg nkaus ua tiav | Cov no yog cov khoom noj uas zoo li qub tshaj plaws. Tsuas yog muaj kev hloov me me xwb. Piv txwv li, zaub txiav, txiv laum huab xeeb ci, txiv hmab txiv ntoo tshiab, halwa qhuav, thiab lwm yam. Cov txiaj ntsig ntawm cov khoom noj khoom haus no tsis tau raug cuam tshuam loj heev. |
| Qeb 2: Cov khoom xyaw ua noj ua haus | Txawm hais tias cov no yog ua los ntawm cov khoom xyaw ntuj, lawv tau dhau los ua qee yam kev ua tiav. Cov no tsis yog cov khoom koj noj lawv tus kheej, tab sis cov khoom koj siv hauv kev ua noj. Piv txwv li: roj txiv maj phaub, butter, qab zib, ntsev. |
| Qeb 3: Cov khoom noj ua tiav lawm | Cov no yog ua los ntawm kev ntxiv cov khoom noj hauv Pawg 1 thiab cov khoom xyaw hauv Pawg 2 (ntsev, suab thaj, roj). Cov khoom noj no feem ntau muaj ob lossis peb yam khoom xyaw. Piv txwv li: ntses kaus poom, txiv hmab txiv ntoo hauv cov kua txiv hmab txiv ntoo, mov ci tshiab, cheese. |
| Qeb 4: Cov khoom noj thiab dej haus uas tau ua tiav ntau heev | Nov yog pawg uas peb yuav tsum tau them sai sai rau. Cov no yog cov khoom uas ua nyob rau hauv cov chaw tsim khoom tom qab ntau cov txheej txheem nyuaj. Lawv tsis yog tsuas muaj qab zib, roj, thiab ntsev xwb, tab sis kuj muaj cov khoom uas tau sib cais los ntawm cov khoom noj, piv txwv li , (casein), (lactose), (gluten), (whey), hydrogenated roj, protein isolate, (maltodextrin), invert sugar, thiab high-fructose corn syrup . Lawv kuj muaj ntau yam tsw qab dag, xim dag, thiab cov tshuaj preservatives. Piv txwv li: dej qab zib, biscuits ntim, khoom noj txom ncauj xws li chips, sausages, meatballs, thiab instant noodles. |
Cov khoom noj no cuam tshuam li cas rau peb txoj kev noj qab haus huv?
Zoo li peb tau tham ua ntej lawm, qee cov khoom noj hauv peb pawg thawj zaug tuaj yeem yog ib feem ntawm kev noj zaub mov zoo. Txawm li cas los xij, cov khoom noj uas tau ua tiav ntau dhau hauv pawg thib plaub muaj peev xwm ua rau muaj kev pheej hmoo loj rau kev noj qab haus huv .
Qhov tseem ceeb tshaj plaws yog vim tias cov khoom noj uas tau ua tiav lawm no qab heev thiab yooj yim nrhiav tau, peb tsis paub tias peb yuav quav rau lawv thiab feem ntau noj ntau dhau.
Ntshav, qab zib, thiab roj ntau dhau
Cov khoom noj uas tau ua tiav lawm no muaj ntsev, suab thaj, thiab roj ntau heev los ua kom lawv qab, zoo nkauj, thiab siv tau ntev. Yog li ntawd, peb tsis paub tias peb noj cov as-ham no ntau dua li peb xav tau. Qhov no ua rau muaj mob xws li ntshav siab, ntshav qab zib, thiab kab mob plawv .
Cov ntsiab lus calorie ntawm cov khoom no yog siab heev.
Vim yog cov khoom xyaw hauv cov khoom noj no, lawv cov calories kuj siab heev. Xav txog seb, ib lub ncuav qab zib me me tuaj yeem muaj li 50 calories. Qhov ntawd yog tib yam li ib khob taum. Yog li thaum peb noj cov khoom noj no kom puv peb lub plab, cov calories ntxiv rau peb lub cev ntau heev. Qhov no yog ib qho laj thawj tseem ceeb rau kev nce phaus .
Puas muaj kev pheej hmoo ntawm mob qog noj ntshav?
Ib txoj kev tshawb nrhiav pom tias cov khoom noj uas tau ua tiav ntau zaus uas ib tus neeg noj, qhov ntawd yuav ua rau nws muaj feem yuav mob qog noj ntshav ntau dua.Cov kws tshaj lij ntseeg tias qhov no yuav yog vim muaj cov tshuaj lom neeg thiab cov khoom ntxiv rau hauv cov khoom noj no.
Tsis muaj kev noj haus zoo rau lub cev
Thaum cov khoom noj raug ua ntau dhau lawm, lawv poob lawv cov as-ham ntuj, cov vitamins, thiab cov fiber. Qee cov chaw tsim khoom ntxiv cov vitamins thiab minerals cuav, tab sis lawv yeej tsis tau txais cov txiaj ntsig zoo ntawm cov khoom noj ntuj.
Teeb meem ua los ntawm kev zom zaub mov sai
Cov khoom noj uas ua tiav lawm yooj yim dua rau peb lub cev zom dua li cov khoom noj ntuj. Qhov no txhais tau tias peb lub cev hlawv tsawg dua cov calories los zom lawv. Raws li cov kws tshaj lij, nws siv li ib nrab ntawm cov calories los zom cov khoom noj ua tiav lawm ib yam li nws ua los zom cov khoom noj tag nrho. Yog li, thaum koj noj ntau dua cov calories thiab hlawv tsawg dua cov calories los zom lawv, nws nyuaj heev rau kev tswj koj qhov hnyav.
Yog li ntawd, peb yuav ua li cas thiaj xaiv tau qhov zoo rau kev noj qab haus huv?
Nws nyuaj rau zam cov khoom noj uas tau ua tiav lawm tag nrho ib zaug, tab sis kev xaiv cov khoom noj uas ze li lawv lub xeev ntuj li sai tau yog txoj hauv kev zoo tshaj plaws los ua neej noj qab haus huv.
Kuj tseem muaj cov khoom noj khoom haus zoo uas tau ua tiav lawm.
Nov yog qee cov piv txwv:
- Qhob cij tag nrho
- Cov zaub uas twb txiav ua ntej lawm
- Mis nyuj uas tsis muaj roj ntau
- Mis nyuj los yog dej txiv hmab txiv ntoo tshiab uas muaj vitamin D thiab calcium ntxiv
- Cov txiv hmab txiv ntoo hauv cov dej los yog cov kua txiv hmab txiv ntoo ntuj
- Cov khoom noj tshais uas muaj fiber ntxiv
Ob peb lub tswv yim kom xaiv cov khoom noj zoo tas li
- Nyeem daim ntawv lo: Yog tias ib yam khoom noj muaj cov khoom xyaw ntev thiab muaj ntau lub npe txawv txawv uas koj nyeem tsis tau, tej zaum nws yog ib yam khoom noj uas tau ua tiav lawm. Cov khoom xyaw tsawg dua, qhov zoo dua.
- Xaiv cov khoom tshiab: Yuav ntau ntxiv los ntawm cov zaub tshiab, txiv hmab txiv ntoo, thiab nqaij ntawm lub khw muag khoom loj. Tsis txhob yuav cov khoom ntim thiab cov khoom thawv ntau li ntau tau.
- Tsis txhob noj cov nqaij ua tiav lawm: Xaiv cov nqaij ua tiav lawm xws li cov hnyuv ntxwm, nqaij npuas kib, nqaij npua, thiab nqaij pob, xaiv cov nqaij qaib tshiab lossis ntses.
- Ua noj hauv tsev: Thaum koj noj mov sab nraud, nws nyuaj rau paub tias muaj dab tsi nyob hauv koj cov zaub mov. Yog tias koj ua noj hauv tsev, koj muaj kev tswj hwm tag nrho cov khoom xyaw.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Cov khoom noj ua tiav lawm yog txhua yam khoom noj uas tau hloov pauv qee txoj kev los ntawm nws lub xeev ntuj.
- Tsis yog txhua yam khoom noj uas ua tiav lawm puav leej phem. Kuj tseem muaj qee yam uas zoo rau kev noj qab haus huv, xws li ntses hauv qab thiab mov ci tag nrho.
- Yuav tsum ceev faj tshwj xeeb rau cov khoom noj uas tau ua tiav lawm. Piv txwv li, xws li cov dej qab zib, cov khoom noj txom ncauj uas ntim rau hauv pob, thiab cov hnyuv ntxwm.
- Cov no muaj cov suab thaj, ntsev, cov roj tsis zoo rau kev noj qab haus huv, thiab cov calories ntau, thiab muaj cov txiaj ntsig zoo rau kev noj haus me ntsis xwb.
- Thaum koj nyeem cov ntawv lo thaum yuav khoom noj, ua noj hauv tsev, thiab muab cov khoom noj ntuj tso ua ntej, koj thiab koj tsev neeg tuaj yeem ua neej noj qab nyob zoo.
- Yog tias koj muaj kev txhawj xeeb txog koj cov zaub mov noj lossis kev noj qab haus huv, nws yog ib qho tseem ceeb heev uas yuav tsum nrog koj tus kws kho mob tham thiab nrhiav kev qhia.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus