Noj qab nyob zoo thiab Delicious Alternative rau Qab Zib

Cov khoom noj qab zib thiab qab zib yog cov khoom noj uas siv ntau tshaj plaws thoob ntiaj teb. Txawm li cas los xij, kev noj zaub mov ntau dhau ua rau muaj kev pheej hmoo ntawm cov kab mob xws li rog rog thiab ntshav qab zib hom 2. 

Yog tias koj yog ib tug ntawm cov uas hais tias kuv tsis tuaj yeem tso khoom qab zib, lwm txoj rau qab zib Koj tuaj yeem sim lwm cov zaub mov noj qab haus huv. Thov lwm txoj rau qab zib Khoom noj qab thiab noj qab nyob zoo uas yuav yog… 

Healthy Sugar Alternatives 

Txiv hmab txiv ntoo tshiab

Txiv hmab txiv ntoo tshiab Nws yog ib txwm qab zib thiab ntim nrog cov as-ham xws li fiber ntau, vitamins, thiab minerals. Nws kuj tseem muab cov khoom tiv thaiv kab mob thiab antioxidant. Tsis zoo li qab zib, txiv hmab txiv ntoo muaj calories tsawg thiab muaj fiber ntau.

Txiv hmab txiv ntoo qhuav

txiv hmab txiv ntoo qhuavLawv qab zib thiab muaj calorie ntau dua li cov tshiab. Yog li koj yuav tsum ceev faj thaum noj mov. Qee cov txiv hmab txiv ntoo qhuav muaj cov suab thaj ntxiv, yog li mus rau cov tsis muaj suab thaj thaum yuav khoom. 

homemade ice cream

Hauv tsev ice creamNws muaj suab thaj tsawg dua li cov ntim khoom thiab ua nrog cov txiv hmab txiv ntoo noj qab haus huv. 

Ua kom khov, sib tov cov txiv hmab txiv ntoo uas koj xaiv nrog dej, kua txiv los yog mis nyuj, ncuav rau hauv pwm thiab khov. Koj tuaj yeem sib tov nws nrog yogurt rau creamy kev ntxhib los mos. 

khov txiv hmab txiv ntoo

Frozen txiv hmab txiv ntoo khaws cov as-ham ntawm cov txiv hmab txiv ntoo tshiab vim nws yog tag nrho siav ua ntej khov. Hauv tsev, koj tuaj yeem khov txiv hmab txiv ntoo nrog yogurt rau cov khoom noj txom ncauj sai thiab yooj yim.

lub zog pob

Lub zog pob muaj cov fiber ntau, protein thiab noj qab nyob zoo cov rog Ua nrog cov khoom xyaw noj qab haus huv.

Oat, txiv laum huab xeeb, noob flax thiab cov txiv hmab txiv ntoo qhuav yog cov khoom xyaw uas siv ntau tshaj plaws. Koj tuaj yeem ntxiv lwm cov khoom xyaw, xws li chocolate. Txawm li cas los xij, nws muaj calorie ntau ntau thiab yog li yuav tsum tau noj nrog ceev faj. 

Strawberries npog hauv tsaus chocolate

Tsaus chocolate npog strawberries yog ib qho tsw uas coj tawm cov txiaj ntsig ntawm chocolate tsaus. Txhawm rau npaj qhov no, dipped strawberries nyob rau hauv melted tsaus chocolate. Muab tso rau ntawm daim ntawv ci thiab khov rau 15-20 feeb.

Mixed txiv ntseej

khob noom cookie mix, txiv ntseejNws muab cov noob, nplej, txiv hmab txiv ntoo qhuav, thiab qhob noom xim kasfes los muab fiber ntau, protein, thiab ntau cov nroj tsuag muaj txiaj ntsig. Kev yuav khoom sab nraud tuaj yeem muaj cov suab thaj ntxiv, yog li sib tov koj cov ncuav qab zib hauv tsev.

Candied Chickpeas

Chickpeas; Nws yog nplua nuj nyob rau hauv protein, fiber, vitamins thiab minerals. Ib khob (164 grams) ntawm chickpeas siav muab 15 grams ntawm cov protein zoo thiab 13 grams fiber ntau.

Chickpea daim ntawv qhia hauv qab no lwm txoj rau qab zib raws li koj tuaj yeem sim.

Cinnamon Roasted Chickpeas

ntaub ntawv

• 1 khob boiled chickpeas
• 1 tablespoons txiv roj roj
• 2 tablespoons xim av qab zib
• 1 tablespoon ntawm av cinnamon
• 1 rab diav ntsev

Preheat qhov cub kom 200 ° C thiab ci cov chickpeas rau 15 feeb. qab zib nyob rau hauv ib lub tais, cinnamon thiab sib tov ntsev.

Tshem cov chickpeas tawm ntawm qhov cub, txiv roj roj thiab sprinkle nrog cinnamon sib tov. Do thiab ua noj rau lwm 15 feeb kom txog thaum tag nrho coated.

Avocado thiab chocolate pudding

avocadoNws yog qhov zoo tshaj plaws ntawm cov rog noj qab haus huv, fiber ntau thiab cov nroj tsuag muaj txiaj ntsig zoo. Ntxiv mus C vitamin, folate ve poov tshuaj Muab cov vitamins thiab minerals xws li

Kev tshawb fawb pom tau tias cov rog thiab fiber ntau hauv avocados tuaj yeem pab txo qis qab los noj mov.

Koj tuaj yeem ua cov paj npleg creamy los ntawm kev sib xyaw cov txiv hmab txiv ntoo no nrog ob peb cov khoom xyaw yooj yim xws li cocoa hmoov thiab sweetener ntawm koj xaiv. Nyem rau kev noj zaub mov pudding.

Ntuj Sweeteners Yuav Hloov Qab Zib

Stevia

Stevia, science Stevia rebaudiana hmoov Nws yog ntuj sweetener tau los ntawm nplooj ntawm South American shrub hu ua

Cov khoom qab zib no tuaj yeem muab tau los ntawm ob qho tib si, stevioside thiab rebaudioside A. Txhua tus muaj pes tsawg calories, tuaj yeem ua tau 350 npaug qab zib dua qab zib, thiab txawv me ntsis ntawm qab zib.

Stevia rebaudiana Cov nplooj tau ntim nrog cov as-ham thiab phytochemicals, yog li cov khoom qab zib muaj qee cov txiaj ntsig kev noj qab haus huv.

Stevioside, cov khoom qab zib muaj nyob hauv stevia, tau pom tias txo cov ntshav siab, ntshav qab zib, thiab qib insulin.

Stevia feem ntau suav hais tias muaj kev nyab xeeb.

xylitol

xylitolyog ib tug qab zib cawv nrog ib tug qab zib zoo ib yam li qab zib. Nws yog muab rho tawm los ntawm pob kws los yog birch thiab muaj nyob rau hauv ntau txiv hmab txiv ntoo thiab zaub.

Xylitol muaj 40 calories ib gram, uas yog 2,4% calories tsawg dua qab zib.

Dab tsi ua rau xylitol muaj kev cia siab rau lwm txoj hauv kev qab zib yog nws qhov tsis muaj fructose, cov khoom tseem ceeb uas ua rau muaj ntau yam teeb meem piam thaj.

Tsis zoo li cov piam thaj, xylitol tsis nce ntshav qab zib lossis qib insulin.

Thaum noj nyob rau hauv ib qho me me, xylitol feem ntau ua tau zoo los ntawm tib neeg tab sis tuaj yeem ua rau cov dev mob hnyav heev.

Erythritol

Zoo li xylitol, erythritol yog qab zib cawv tab sis muaj cov calories tsawg dua. Tsuas yog 0.24 calories ib gram, erythritol muaj 6% ntawm calories ntawm cov suab thaj ib txwm.

Nws kuj saj yuav luag zoo li qab zib, ua rau nws yooj yim dua.

Peb lub cev tsis muaj cov enzymes los rhuav tshem feem ntau ntawm erythritol, yog li feem ntau ntawm nws yog absorbed ncaj qha mus rau hauv cov hlab ntsha thiab excreted unchanged nyob rau hauv cov zis.

Yog li ntawd, nws tsis zoo li muaj teeb meem tshwm sim uas cov suab thaj tsis tu ncua. Tsis tas li ntawd, erythritol tsis nce ntshav qab zib, insulin, roj cholesterol, lossis qib triglyceride.

Erythritol feem ntau suav hais tias muaj kev nyab xeeb raws li kev hloov piam thaj rau tib neeg noj, tab sis kev lag luam tsim khoom ntawm erythritol yog siv sijhawm thiab kim, ua rau nws tsis tshua muaj kev xaiv.

yaj syrup

yaj syrupnyob rau South America thiab scientific Smallanthus sonchifolius hu ua tau los ntawm cov nroj tsuag yacón.

Nws saj qab zib, tsaus nti hauv cov xim thiab muaj cov tuab tuab zoo ib yam li molasses.

Yacon syrup muaj 40-50% fructooligosaccharides, ib yam tshwj xeeb ntawm cov suab thaj molecule uas tib neeg lub cev zom tsis tau.

Vim tias cov piam thaj molecules no tsis zom, yacon syrup muaj ib feem peb ntawm cov calories ntawm cov suab thaj ib txwm, lossis txog 1.3 calories ib gram.

Cov ntsiab lus fructooligosaccharide siab hauv Yacon syrup muaj ntau yam txiaj ntsig kev noj qab haus huv. Cov kev tshawb fawb pom tau tias nws tuaj yeem txo qhov glycemic Performance index, lub cev hnyav thiab kev pheej hmoo ntawm mob qog noj ntshav.

Dab tsi ntxiv, ib txoj kev tshawb nrhiav pom tias fructooligosaccharides tuaj yeem ua rau muaj kev xav puv, uas tuaj yeem pab koj kom puv sai thiab noj tsawg dua.

Nws tseem pub cov kab mob zoo hauv lub plab, uas yog qhov tseem ceeb heev rau kev noj qab haus huv tag nrho.

Muaj cov kab mob hauv plab noj qab haus huv tau cuam tshuam nrog kev pheej hmoo ntawm ntshav qab zib thiab rog, nrog rau kev txhim kho kev tiv thaiv thiab lub hlwb ua haujlwm.

Yacon syrup feem ntau suav hais tias muaj kev nyab xeeb, tab sis noj ntau ntau tuaj yeem ua rau muaj roj ntau dhau, raws plab, lossis plab zom mov tsis zoo.

Ntuj sweeteners

Ntau cov khoom qab zib ntuj yog siv los ua cov suab thaj los ntawm cov neeg paub txog kev noj qab haus huv. Cov no suav nrog txiv maj phaub qab zib, zib ntab, maple phoov, thiab molasses.

Cov khoom noj qab zib zoo li no yuav muaj ntau yam khoom noj ntau dua li cov qab zib li niaj zaus, tab sis peb lub cev tseem metabolize lawv tib txoj kev.

Nco ntsoov tias cov khoom qab zib ntuj uas tau teev tseg hauv qab no tseem yog cov piam thaj, ua rau lawv tsuas yog "tseem ceeb" me ntsis dua li cov suab thaj li niaj zaus.

txiv maj phaub qab zib

txiv maj phaub qab zibNws yog muab rho tawm los ntawm lub pulp ntawm txiv maj phaub xibtes. Nws muaj ntau yam khoom noj xws li hlau, zinc, calcium thiab potassium, nrog rau cov antioxidants.

Nws kuj tseem muaj qhov qis glycemic Performance index tshaj qab zib, uas tej zaum yuav yog ib feem ntawm nws cov ntsiab lus inulin.

Inulin yog ib hom soluble fiber ntau uas tau pom tias muaj kev zom zaub mov qeeb, ua kom puv puv, thiab pub cov kab mob noj qab haus huv hauv plab.

Txawm li cas los xij, txiv maj phaub qab zib tseem muaj calorie ntau ntau thiab muaj tib tus naj npawb ntawm calories ib qho kev noj qab haus huv li niaj zaus.

Nws kuj tseem siab heev hauv fructose, uas yog qhov laj thawj tseem ceeb ntawm cov piam thaj tsis tu ncua hauv thawj qhov chaw.

Yog li ntawd, txiv maj phaub qab zib zoo ib yam li cov lus qab zib li niaj zaus thiab yuav tsum tau siv me ntsis.

zib ntab

zib ntab, Nws yog ib tug ntom, golden xim ua kua ua los ntawm muv.

Nws muaj cov kab ntau ntawm cov vitamins thiab minerals nrog rau ntau cov txiaj ntsig antioxidants.

Cov phenolic acids thiab flavonoids hauv zib ntab yog lub luag haujlwm rau nws cov haujlwm antioxidant, uas tuaj yeem pab tiv thaiv ntshav qab zib, mob, kab mob plawv thiab mob qog noj ntshav.

Tau ntau xyoo, ntau cov kev tshawb fawb tau sim tsim kom muaj kev sib txuas ntawm cov zib ntab thiab poob phaus, txo qis cov piam thaj thiab txo qis hyperglycemia.

Txawm li cas los xij, kev tshawb fawb loj dua thiab kev tshawb fawb tam sim no yog xav tau los tsim cov qauv meej.

Txawm hais tias zib ntab yuav muaj txiaj ntsig zoo rau kev noj qab haus huv, nws muaj fructose, uas tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.

Nyob rau hauv luv luv, zib mu yog tseem qab zib thiab tsis tag kev puas tsuaj.

maple phoov

maple phoovyog ib tug tuab, qab zib kua tau los ntawm kev noj cov kua txiv ntawm maple ntoo.

Nws muaj cov zaub mov ncaj ncees, suav nrog calcium, potassium, hlau, zinc thiab manganese.

Nws kuj muaj cov tshuaj antioxidants ntau dua li zib ntab.

Ib txoj kev tshawb fawb hauv nas pom tau tias thaum maple phoov yog noj nrog sucrose, nws txo qis ntshav qabzib ntau dua li kev noj sucrose ib leeg.

Kev tshawb fawb-tube tau pom tias maple phoov tuaj yeem muaj cov khoom tiv thaiv kab mob cancer, tab sis xav tau kev tshawb fawb ntxiv kom paub meej qhov no.

Txawm hais tias qee cov khoom noj muaj txiaj ntsig thiab antioxidants, maple phoov tseem muaj suab thaj ntau heev. Nws muaj qhov ntsuas glycemic qis dua li cov piam thaj li niaj zaus, yog li nws yuav tsis nce ntshav qab zib kom sai. Tiamsis thaum kawg nws yuav sawv.

Zoo li txiv maj phaub qab zib thiab zib ntab, maple phoov yog ib qho kev xaiv me ntsis zoo dua li cov suab thaj li niaj zaus, tab sis tseem yuav tsum tau noj kom tsawg.

zib suab thaj

Molasses yog cov kua qab zib, xim av nrog cov kua qaub-zoo li sib xws. Nws yog tsim los ntawm boiling qab zib cane los yog qab zib beet kua txiv.

Nws muaj ib tug puv tes ntawm cov vitamins thiab minerals, nrog rau ntau yam antioxidants. Tsis tas li ntawd, nws cov ntsiab lus hlau, potassium thiab calcium uas muaj txiaj ntsig zoo tuaj yeem pab cov pob txha thiab lub plawv noj qab haus huv.

Feem ntau, molasses hloov cov qab zib refined, tab sis vim nws tseem yog hom qab zib, nws yuav tsum txwv.