Kev phom sij ntawm Junk Food thiab Txoj Kev Kom Tshem Tawm Kev Txhaum Cai

Cov zaub mov qua ntxi pom yuav luag txhua qhov chaw. Nws yog muag hauv khw, khw muag khoom noj, chaw ua haujlwm, tsev kawm ntawv thiab vending machines.

Txawm hais tias tau noj ntau heev, cov khoom noj uas siv tau no tau qhia tias tsis zoo hauv kev tshawb fawb.

Hauv tsab xov xwm, "Dab tsi yog zaub mov tsis txaus", "khoom noj khoom haus tsis zoo", "tshem tawm cov khoom noj khoom haus tsis zoo" Txhua yam koj xav paub txog cov ntsiab lus yuav raug piav qhia.

Junk Food txhais li cas?

Txhua tus Khoom noj khoom haus Txawm hais tias nws cov lus txhais yuav txawv, nws feem ntau yog ib lo lus siv rau cov khoom noj txom ncauj tsis zoo.

Cov khoom noj txom ncauj ua haujlwm muaj calorie ntau ntau - tshwj xeeb tshaj yog cov rog thiab qab zib - nrog cov vitamins, minerals, lossis fiber ntau tsawg. Hom no daim ntawv teev cov khoom noj tsis zoo yog raws li nram no:

- dej qab zib

- Chips

- Khoom qab zib

- ncuav qab zib

- donut

- Ncuav mog qab zib

- Cov ncuav qab zib

Cov Khoom Noj Tsis Txaus Siab

Kev quav yeeb quav tshuaj nws ua. Qhov kev quav yeeb tshuaj no yog vim muaj suab thaj thiab rog. Qab Zib stimulates lub nqi zog mechanism nyob rau hauv lub hlwb tib yam li cov tshuaj xws li cocaine.

Qab zib ib leeg tsis tas yuav ntxiv rau tib neeg, tab sis thaum ua ke nrog rog, qhov kev sim siab yog qhov nyuaj rau kev tawm tsam.

Kev tshuaj xyuas ntawm 52 cov kev tshawb fawb pom tias cov khoom noj feem ntau cuam tshuam nrog cov tsos mob ntawm kev quav tshuaj tau ua tiav, muaj suab thaj thiab muaj roj ntau thiab cov carbohydrates ua kom zoo.

Kev noj cov zaub mov ua tiav tsis tu ncua lossis tseem cuam tshuam ua rau lub siab xav thiab tus cwj pwm tsim chaw hauv lub hlwb.

Qhov no, nyob rau hauv lem, ua rau overconsumption ntawm cov zaub mov tsis noj qab haus huv thiab hnyav nce lub sij hawm. 

Kev noj zaub mov tsis zoo Nws yog feem ntau ntawm cov neeg rog lossis rog rog.

Puas yog Junk Food Ua Qhov hnyav?

Kev pham, yog ib tug complex thiab multifactorial kab mob, tsis yog vim ib tug ua rau. Cov zaub mov qua ntxiQhov yooj yim ntawm kev nkag, palatable thiab cov nqi qis ntawm cov khoom noj ua rau rog rog, nrog rau lwm yam mob xws li mob plawv thiab ntshav qab zib hom 2.

Khoom noj khoom haus Junk thiab nws cov teeb meem

Kev rog rog

Tus nqi saturation ntawm cov khoom noj no tsawg, uas yog, lawv tsis ua kom koj puv. Hauv particular, kua calories ntawm dej qab zib, dej haus kis las, thiab kas fes tshwj xeeb yog suav tias yog calories.

Kev tshuaj xyuas ntawm 32 cov kev tshawb fawb pom tau hais tias rau txhua qhov kev noj qab haus huv haus, tib neeg tau nce 0.12-0.22 kg hauv ib xyoos. Txawm hais tias nws yuav zoo li tsis tseem ceeb, qhov no yuav ua rau hnyav nce lub sijhawm.

Lwm yam kev txheeb xyuas, Khoom noj khoom hauscov ntsiab lus rau cov txiaj ntsig zoo sib xws uas qhia tias hmoov nplej - tshwj xeeb tshaj yog cov dej qab zib qab zib - muaj feem cuam tshuam nrog qhov hnyav nce ntawm cov menyuam yaus thiab cov laus.

Mob plawv

Kab mob plawv yog qhov ua rau tuag thoob ntiaj teb. Kev noj qab haus huv yog ib qho ntawm ntau yam kev pheej hmoo rau tus kab mob no.

Ntxiv cov suab thaj ua rau kom muaj cov triglycerides hauv cov ntshav thiab nce ntshav siab, uas yog ib qho tseem ceeb ntawm cov kab mob plawv.

mob ntshav qab zib hom 2

Hom 2 mob ntshav qab zib mellitus tshwm sim thaum lub cev tsis muaj zog rau cov tshuaj insulin, cov tshuaj hormones uas txo cov ntshav qab zib.

Cov rog dhau lub cev, ntshav siab, qis HDL (zoo) cov roj cholesterol, thiab keeb kwm ntawm kab mob plawv lossis mob hlab ntsha tawg yog qhov ua rau muaj mob ntshav qab zib hom 2.

Noj zaub mov ceev Cov rog hauv lub cev muaj feem cuam tshuam nrog ntshav siab thiab qis HDL cholesterol - tag nrho cov no ua rau muaj kev pheej hmoo ntawm ntshav qab zib hom 2.

Cov tawv nqaij puas ntawm cov khoom noj tsis txaus

Cov zaub mov uas peb noj muaj feem cuam tshuam rau ntawm daim tawv nqaij. Pizza, chocolate thiab khoom noj muaj roj undercoverua rau nws. Qhov tseem ceeb ntawm no yog carbohydrates.

Cov zaub mov nplua nuj nyob hauv carbohydrates ua rau cov ntshav qab zib nce siab, thiab qhov kev dhia tam sim no hauv cov ntshav qab zib ua rau pob txuv.

Raws li ib txoj kev tshawb fawb, cov menyuam yaus thiab cov tub ntxhais hluas uas noj zaub mov ceev tsawg kawg peb zaug hauv ib lub lis piam, feem ntau yuav tsim eczema. Eczema yog ib qho mob ntawm daim tawv nqaij uas ua rau khaus, o, khaus ntawm daim tawv nqaij.

Junk Food Allergy

Cov kws tshawb fawb tau pom tias kev tsis haum tshuaj tau nce hauv 20 xyoo dhau los thiab qhov no zaub mov khib nyiabNws hais tias nws yog vim qhov nce hauv Yog li ntawd, cov khoom noj qab zib siab thiab rog tsawg txo cov kab mob noj qab haus huv hauv cov hnyuv.

Qhov txawv ntawm Junk Food thiab Healthy Food

Yeej, qhov sib txawv ntawm cov zaub mov noj qab haus huv thiab tsis noj qab haus huv feem ntau los ntawm lawv cov calories thiab rog. Qhov sib txawv tseem ceeb ntawm cov zaub mov noj qab haus huv thiab cov khoom noj tsis zoo yog raws li hauv qab no;

roj sib txawv

Muaj ntau ntau hom roj ua noj hauv khw niaj hnub no uas xaiv cov khoom noj qab haus huv yog qhov tsis meej pem. Qhov sib txawv tseem ceeb ntawm cov rog tsis zoo thiab noj qab haus huv yog cov roj saturated thiab unsaturated fats uas lawv muaj. 

Unsaturated rog yog noj qab nyob zoo. Vim li no, cov roj uas muaj feem pua ​​​​ntawm cov roj unsaturated ntau dua yog suav tias yog kev xaiv noj qab haus huv. 

Txiv roj roj yog ib qho kev xaiv noj qab haus huv vim nws tsis muaj roj saturated.

muaj peev xwm

Cov zaub mov noj qab haus huv muaj xws li calcium, fiber, potassium, vitamin D, thiab lwm yam. Nws yog nplua nuj nyob rau hauv cov as-ham xws li Zaub, txiv hmab txiv ntoo, legumes, ceev, thiab tag nrho cov nplej muab fiber ntau. 

Cov zaub ntsuab thiab cov khoom noj muaj roj tsawg muaj calcium. Zaub thiab txiv hmab txiv ntoo xws li txiv tsawb, avocados, strawberries, apricots thiab dib yog nplua nuj nyob rau hauv potassium.

Qe, ntses, kua txiv kab ntxwv thiab mis nyuj yog qhov zoo ntawm vitamin D. zaub mov khib nyiabmuaj tsawg heev ntawm cov as-ham no.

Refined thiab unrefined zaub mov

Ntau cov enzymes, vitamins thiab fiber ntau poob thaum lub sijhawm ua kom zoo, ua kom cov zaub mov tsis zoo. Cov roj zaub yog thawj zaug zoo rau kev noj qab haus huv yog tias noj hauv nruab nrab.

Txhawm rau txuas lub txee lub neej ntawm cov roj, nws yog ib nrab hydrogenated thiab tom qab ntawd siv rau kev ua noj thiab ci. Tom qab cov txheej txheem hydrogenation, yav tas los cov rog zoo dhau los ua cov rog tsis zoo.

Cov roj ua tiav muaj qhov tsis zoo rau lub cev ntev. Yog li ntawd, sim siv cov khoom tsis zoo thiab tsis ua tiav los khaws kev noj qab haus huv.

Cov zaub mov noj qab haus huv yog nplua nuj nyob rau hauv antioxidants

Antioxidants yog qhov tsim nyog los tiv thaiv lub cev los ntawm cov dawb radicals uas tuaj yeem ua rau mob qog noj ntshav. Cov zaub mov noj qab haus huv xws li zaub, txiv hmab txiv ntoo, thiab taum yog nplua nuj ntawm cov antioxidants.

noj qab nyob zoo

Xaiv cov khoom noj txom ncauj zoo yog qhov tseem ceeb heev vim tias peb noj cov zaub mov tsis zoo tshaj plaws thaum noj khoom txom ncauj. Nws muaj kev noj qab haus huv dua los noj cov zaub crunchy xws li celery thiab carrots hauv cov ntses uas tsis muaj rog ntau dua li cov chips lossis fries nrog dos. Txiv ntseej thiab paj kws yog noj qab nyob zoo dua li cov khoom noj xws li chips.

Kab mob txaus ntshai

Kev noj zaub mov tsis zoo ua rau muaj kev pheej hmoo ntawm ntau yam teeb meem kev noj qab haus huv. Nws ua rau kom muaj kab mob plawv, rog rog, thiab ntshav qab zib hom 2. 

Raws li Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv, kwv yees li 2,7 lab tus tib neeg thoob ntiaj teb tuag txhua xyoo vim tsis muaj zaub thiab txiv hmab txiv ntoo hauv lawv cov khoom noj.

Cov zaub mov noj qab haus huv nplua nuj nyob rau hauv complex carbohydrates thiab fiber

Carbohydrates yog categorized li yooj yim thiab complex raws li cov qauv ntawm lawv cov molecules. Cov carbohydrates yooj yim tsuas yog muaj suab thaj, thaum cov carbohydrates nyuaj suav nrog cov hmoov txhuv nplej siab thiab cov khoom noj uas muaj fiber ntau. 

Kev noj zaub mov muaj fiber ntau txhim kho cov txheej txheem digestive thiab muab lub zog. Cov carbohydrates yooj yim muab lub zog tab sis kuj ua rau qee qhov kev mob tshwm sim xws li lub siab hloov pauv thiab rog.

Tshem Tawm Ntawm Cov Khoom Noj Tsis Txaus

Yuav ua li cas txiav cov zaub mov tsis zoo?

tsis noj tej zaub mov Ua ntej tshaj plaws, koj yuav tsum cia lawv nyob deb ntawm koj lub tsev. Thaum koj mus tom khw khoom noj khoom haus Kuv xav qhia koj kom nyob deb ntawm txoj kev ntawd.

Tsis txhob noj chips lossis lwm yam khoom noj txom ncauj ncaj qha los ntawm lub hnab. Xwb, muab qee yam rau hauv lub tais thiab haus li ntawd.

Tsis tas li, khoom noj khoom haus hloov nrog cov kev xaiv noj qab haus huv. Ntawm no yog cov khoom noj txom ncauj noj qab haus huv uas koj tuaj yeem haus es tsis txhob:

Txiv Hmab Txiv Ntoo

Txiv tsawb, txiv tsawb, txiv kab ntxwv thiab lwm yam txiv hmab txiv ntoo

zaub

Ntsuab nplooj zaub, kua txob, broccoli thiab pob zaub paj

Whole grains thiab starches

Oats, brown mov, quinoa thiab qos yaj ywm

noob thiab txiv ntseej

Almonds, walnuts thiab paj noob hlis noob

mem tes

Taum, peas thiab lentils

Noj qab nyob zoo cov protein

Ntses, shellfish, steak thiab nqaij qaib

mis nyuj

Yogurt, cheese thiab kefir fermented mis nyuj khoom xws li

noj qab nyob zoo cov rog

Txiv roj roj, txiv ntseej butter, avocado thiab txiv maj phaub

dej qab zib

Dej, dej ntxhia, tshuaj yej ntsuab thiab tshuaj ntsuab tshuaj yej

Vim li ntawd;

Khoom noj khoom haus; Nws muaj calorie ntau ntau, qab zib, thiab rog, tab sis tsis muaj cov as-ham tseem ceeb xws li fiber, vitamins, thiab minerals. 

Cov no yog qhov ua rau muaj kev rog rog thiab qee yam kab mob ntev. zaub mov khib nyiabCov rog thiab qab zib nyob rau hauv nws yog hom thiab yooj yim rau noj ua ke. 

suav tias tsis zoo Khoom noj khoom hausKoj tuaj yeem xaiv cov khoom noj txom ncauj zoo dua.