Qab zib yog ib qho ntawm cov saj yooj yim hauv cov zaub mov txhua hnub.Txawm li cas los xij, cov neeg mob ntshav qab zib, mob plawv, rog rog… yuav tsum tswj cov khoom qab zib.Qhov no feem ntau ua rau lawv xav tias lawv cov zaub mov tsis qab.Sweeteners tau los ua.Yog li hom khoom qab zib twg zoo dua?Kab lus no yuav qhia koj txog cov khoom qab zib hauv khw thiab vam tias nws yuav pab tau koj.

cov

Sweeteners xa mus rau lwm yam uas tsis yog sucrose lossis syrup uas tuaj yeem ua rau qab zib.

Rau cov neeg mob ntshav qab zib, txoj kev paub zoo tshaj plaws yog siv cov khoom qab zib, lawv yuav tsis nce ntshav qab zib zoo li qabzib.

1. Cov txiaj ntsig ntawm cov khoom qab zib rau cov neeg mob ntshav qab zib

Artificial sweeteners kuj tuaj yeem pab tswj ntshav qab zib

Sweeteners (cov suab thaj cuav) feem ntau tsis cuam tshuam rau cov ntshav qab zib ntawm cov neeg mob ntshav qab zib.Yog li ntawd, cov neeg mob ntshav qab zib tuaj yeem siv cov khoom qab zib.

Sweeteners yog dav siv hauv tsev thiab khoom noj khoom haus kev lag luam.Tsis tas li ntawd, nws kuj yog siv los ua kom qab zib ntawm cov tshuaj yej, kas fes, cocktails thiab lwm yam dej haus, nrog rau cov khoom qab zib, khoom qab zib, khoom ci los yog ua noj txhua hnub.Txawm hais tias lub luag haujlwm ntawm cov khoom qab zib yog los pab tswj qhov hnyav thiab cov ntshav qab zib, lawv tseem yuav tsum tau siv nyob rau hauv nruab nrab.

"Puas yog sweeteners zoo?"Raws li cov kws kho mob, yog tias koj paub siv cov khoom qab zib, nws yuav zoo heev rau koj txoj kev noj qab haus huv.Txij li cov sweetener nws tus kheej yog ib hom qab zib uas tsis muaj zog, nws yuav tsis ua kom cov ntshav qab zib nce ntxiv, yog li nws yuav tsum tau pom zoo tshwj xeeb rau cov neeg mob ntshav qab zib uas tswj kev noj zaub mov.

Feem ntau, cov khoom noj uas muaj cov khoom qab zib yog txhua yam tsis muaj piam thaj hauv daim ntawv lo, tab sis qhov no tsis txhais tau tias lawv tsis muaj calories.Yog tias lwm cov khoom xyaw hauv cov khoom muaj calories, kev noj ntau dhau yuav tseem ua rau hnyav thiab ntshav qab zib.Yog li ntawd, tsis txhob noj ntau dhau cov khoom noj uas muaj cov khoom qab zib.

2. Cov khoom qab zib rau cov ntshav qab zib (cov khoom qab zib cuav)

Cov suab thaj ntuj feem ntau muaj zog thiab tuaj yeem txhim kho cov ntshav qab zib tau yooj yim.Yog li ntawd, cov neeg mob ntshav qab zib tuaj yeem siv cov khoom qab zib hauv kev ua noj thiab ua zaub mov.Sweeteners yog khoom qab zib, uas yuav luag tsis muaj zog thiab ntau zaus sweeter dua li cov suab thaj.Nws muaj kev nyab xeeb los siv cov khoom qab zib rationally.

2.1 Sucralose-cov khoom qab zib tshaj plaws

Sweeteners haum rau ntshav qab zib

Sucralose yog cov khoom qab zib uas tsis yog calorie, 600 npaug ntawm qab zib dua li cov suab thaj zoo tib yam, lub ntuj saj, soluble granular, thiab yuav tsis denature ntawm qhov kub thiab txias, yog li nws tuaj yeem siv los ua seasoning rau ntau cov tais diav txhua hnub lossis ci.

Cov piam thaj no zoo tagnrho rau cov neeg mob ntshav qab zib hom 2, vim tias sucralose yog 600 npaug qab zib dua qab zib thiab tsis muaj txiaj ntsig rau ntshav qab zib.Cov piam thaj no muaj nyob hauv ntau cov khoom qab zib thiab dej haus rau cov ntshav qab zib.

Tsis tas li ntawd, tib neeg lub cev tsis tshua nqus sucralose.Ib tsab xov xwm luam tawm nyob rau hauv Physiology thiab Behavior thaum Lub Kaum Hli 2016 tau hais tias sucralose yog cov khoom qab zib uas siv ntau tshaj plaws hauv ntiaj teb.

Raws li cov kev cai ntawm US Food and Drug Administration, qhov kev noj qab haus huv txhua hnub ntawm sucralose yog: 5 mg lossis tsawg dua rau ib kilogram ntawm lub cev hnyav ib hnub.Ib tus neeg hnyav 60 kg yuav tsum noj tsis pub ntau tshaj 300 mg ntawm sucralose ib hnub.

2.2 Steviol glycosides (Stevia qab zib)

Stevia tuaj yeem siv rau hauv cov khoom noj ntshav qab zib

Stevia qab zib, muab tau los ntawm nplooj ntawm cov nroj tsuag stevia, yog nyob rau Central thiab South America.

Stevia tsis muaj calorie ntau ntau thiab feem ntau yog siv los ua cov khoom qab zib hauv cov khoom noj thiab dej haus.Raws li ib tsab xov xwm luam tawm hauv Kev Kho Mob Ntshav Qab Zib thaum Lub Ib Hlis 2019, cov khoom qab zib suav nrog stevia muaj kev cuam tshuam me ntsis rau cov ntshav qab zib.

Lub US Food and Drug Administration ntseeg hais tias stevia muaj kev nyab xeeb thaum siv nyob rau hauv ib nrab.Qhov txawv ntawm stevia thiab sucrose yog tias stevia tsis muaj calories.Txawm li cas los xij, qhov no tsis tau txhais hais tias siv stevia es tsis txhob sucrose tuaj yeem poob phaus.Stevia yog qab zib ntau dua li sucrose, thiab thaum siv nws, peb tsuas xav tau me ntsis.

Sloan Kettering Memorial Cancer Center tau taw qhia tias tib neeg tau tshaj tawm txog kev mob plab hnyuv tom qab noj ntau ntau ntawm stevia.Tab sis txog tam sim no, nws tseem tsis tau lees paub los ntawm kev tshawb fawb txog kev ntseeg tau.

Stevia qab zib: Qhov qab zib yog 250-300 npaug ntawm cov suab thaj ntuj, ib qho qab zib ntshiab, thiab ib qho ntxiv hauv ntau yam khoom noj.Qhov tso cai noj yog: 7.9 mg lossis tsawg dua ib kilogram ntawm lub cev hnyav ib hnub.Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Ntiaj Teb (WHO) tau txiav txim siab tias qhov kev nyab xeeb siab tshaj plaws ntawm stevia qab zib yog 4 mg ib kilogram ntawm lub cev hnyav ib hnub.Hauv lwm lo lus, yog tias koj qhov hnyav yog 50 kg, tus nqi ntawm stevia qab zib uas tuaj yeem noj tau zoo ib hnub yog 200 mg.

2.3 Aspartame - cov khoom qab zib uas muaj calorie tsawg

Tsawg-calorie sweetener

Aspartame yog cov khoom qab zib uas tsis yog khoom noj khoom haus uas nws qab zib yog 200 npaug ntawm cov suab thaj.Txawm hais tias aspartame tsis yog xoom-calorie li qee lwm cov khoom qab zib, aspartame tseem muaj calorie ntau ntau.

Txawm hais tias US Food and Drug Administration ntseeg tias nws muaj kev nyab xeeb rau kev haus aspartame, tus kws tshaj lij los ntawm US Food and Drug Administration tau taw qhia tias kev tshawb fawb txog kev nyab xeeb ntawm aspartame tau muaj qee qhov tsis sib haum xeeb.Tus kws tshaj lij tau hais tias: "Txawm hais tias lub koob npe nrov ntawm cov calories tsawg nyiam ntau tus neeg uas muaj teeb meem hnyav, aspartame tau coj ntau yam tsis zoo."

Ntau qhov kev tshawb fawb tsiaj tau txuas aspartame rau leukemia, lymphoma thiab mob cancer mis.Lwm txoj kev tshawb fawb tau pom tias aspartame tuaj yeem cuam tshuam nrog migraine.

Txawm li cas los xij, American Cancer Society tau taw qhia tias aspartame muaj kev nyab xeeb, thiab kev tshawb fawb tsis tau pom tias aspartame ua rau muaj kev pheej hmoo mob qog noj ntshav hauv tib neeg.

Phenylketonuria yog ib yam kab mob uas tsis tshua muaj peev xwm metabolize phenylalanine (qhov tseem ceeb ntawm aspartame), yog li tsis txhob noj aspartame.

US Food and Drug Administration ntseeg hais tias qhov kev nyab xeeb siab tshaj plaws ntawm aspartame yog 50 mg ib kilogram ntawm lub cev hnyav ib hnub.Ib tus neeg hnyav 60 kg tsis muaj ntau tshaj 3000 mg ntawm aspartame ib hnub.

2.4 Qab Zib cawv

Qab zib cawv (isomalt, lactose, mannitol, sorbitol, xylitol) yog cov suab thaj muaj nyob hauv cov txiv hmab txiv ntoo thiab tshuaj ntsuab.Nws tsis yog qab zib dua li sucrose.Tsis zoo li khoom qab zib, hom khoom qab zib no muaj qee qhov calories.Ntau tus neeg siv nws los hloov cov suab thaj ua kom zoo dua qub hauv lawv lub neej txhua hnub.Txawm hais tias lub npe "qab zib cawv", nws tsis muaj cawv thiab tsis muaj ethanol zoo li cawv.

Xylitol, ntshiab, tsis muaj cov khoom xyaw ntxiv

Qab Zib cawv yuav ua rau kom cov khoom qab zib, pab cov zaub mov khaws cov dej noo, tiv thaiv browning thaum lub sij hawm ci, thiab ntxiv saj rau zaub mov.Qab zib cawv tsis ua rau cov hniav lwj.Lawv tsis muaj zog (ib nrab ntawm sucrose) thiab tuaj yeem pab tswj qhov hnyav.Tib neeg lub cev tsis tuaj yeem nqus tau cov piam thaj hauv qab zib, thiab nws muaj kev cuam tshuam tsawg dua nrog cov piam thaj hauv ntshav piv nrog cov suab thaj zoo tib yam.

Txawm hais tias qab zib cawv muaj calorie tsawg dua li cov suab thaj, lawv qhov qab zib qis dua, uas txhais tau tias koj yuav tsum siv ntau dua kom tau txais cov txiaj ntsig zoo ib yam li cov suab thaj.Rau cov neeg uas tsis xav tau qab zib, qab zib cawv yog qhov kev xaiv tsim nyog.

Qab zib cawv muaj ob peb yam teeb meem txog kev noj qab haus huv.Thaum siv ntau ntau (feem ntau ntau dua 50 grams, qee zaum qis li 10 grams), qab zib cawv tuaj yeem ua rau tsam plab thiab raws plab.

Yog tias koj muaj ntshav qab zib, cov khoom qab zib tuaj yeem yog qhov kev xaiv zoo dua.Raws li American Diabetes Association, cov khoom qab zib tsim muaj kev xaiv ntau dua rau cov neeg nyiam cov hniav qab zib thiab txo qhov kev xav ntawm kev sib raug zoo ntawm tib neeg.