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7 Lub tswv yim los kov yeej qab zib thiab tswj kev xav tau zoo.

Pib ntawm txoj kev taug kev kom tsis txhob muaj qab zib ntxiv? Pib nrog cov pov thawj tactics.

Kev rhuav tshem ntawm kev quav tshuaj qab zib tsis yog qhov yooj yim "tsiv ntau, noj tsawg" sib npaug. Qhov tseeb mus dhau qhov kev nyiam saj; nws delves mus rau hauv lub intricate realms ntawm peb lub hlwb chemistry thiab hormonal teb, heev cuam tshuam los ntawm lub machinations ntawm haib khoom noj corporations. Txawm hais tias peb paub txog kev nkag siab txog cov txheej txheem uas ua rau muaj kev xav tau qab zib, kev sib ntaus sib tua tawm tsam cov zog muaj zog no tau nce ntxiv los ntawm kev cuam tshuam loj heev thiab cov tswv yim siv los ntawm cov koom haum koom nrog ua rau muaj kev puas siab puas ntsws. Qhov kev cia siab txaus ntshai ntawm kev tso tseg cov suab thaj kiag li tshwm sim, tab sis nws yog qhov tseeb tag nrho los kawm txog tus cwj pwm thiab txo qis cov piam thaj uas muaj feem cuam tshuam rau peb lub neej txhua hnub. Ntawm no, peb nthuav tawm cov tswv yim pov thawj los pab txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau tiv thaiv qab zib ib zaug thiab rau tag nrho.

Nkag siab txog kev noj qab haus huv pom zoo?

Kev noj qab haus huv txhua hnub sib txawv raws li poj niam txiv neej, nrog rau cov lus qhia kwv yees li ntawm rau lub teaspoons rau cov poj niam thiab cuaj teaspoons rau txiv neej. Thaum nws los txog rau cov menyuam yaus, qhov nyiaj pub dawb yuav tsum qis dua rau lub teaspoons ib hnub, qhia Nicole Avena, PhD, kws tshawb fawb tshwj xeeb hauv neuros , Kev quav yeeb quav tshuaj, thiab tus sau ntawm Dab Tsi Pub Koj Tus Me Nyuam thiab Me Nyuam. Kwv yees li plaub grams qab zib sib npaug rau ib qho teaspoon, txhais tau hais tias yuav tsum txwv tsis pub ntau tshaj 25 grams rau cov poj niam thiab menyuam yaus (tshwj xeeb tshaj yog cov hnub nyoog qis dua 2 xyoos, uas yuav tsum tsis txhob ntxiv qab zib rau tag nrho) thiab 36 grams rau cov txiv neej [1]. Avena hais txog qhov tsis muaj zaub mov muaj txiaj ntsig hauv qab zib, hais tias nws muab cov calories uas tsis muaj cov vitamins, minerals, protein, lossis fiber ntau.

Txawm li cas los xij, qhov nruab nrab Asmeskas kev noj qab haus huv txaus ntshai tshaj cov lus qhia no, nrog cov neeg laus nruab nrab 77 grams txhua hnub thiab cov menyuam yaus 81 grams [2]. Cov nuj nqis ntau dhau, qhia txog kev noj qab haus huv ntau ntxiv, thiab qhia txog qhov yuav tsum tau ceev nrooj rov qab ntsuas cov kev noj haus kom tau txais kev noj qab haus huv zoo dua.

Txoj kev taug kev los txo qis kev noj qab haus huv suav nrog kev ua tib zoo tsim cov tswv yim, ua kom muaj kev hloov pauv hloov mus rau kev noj qab haus huv noj qab haus huv.

Navigating qab zib hloov nrog ceev faj!

Thaum cov piam thaj hloov pauv muaj cov txiaj ntsig zoo thiab kev nyab xeeb, lawv muaj peev xwm cuam tshuam cov metabolism thiab ua rau muaj kev tshaib plab [3]. Raws li Avena, cov kev hloov pauv no tuaj yeem pab cov tib neeg noj zaub mov, cov tswj ntshav qab zib (raws li qee cov khoom qab zib tsis ua rau cov piam thaj hauv ntshav), thiab cov kev txhawj xeeb txog cov teeb meem kho hniav cuam tshuam nrog qab zib [4].

Avena hais txog qhov tseem ceeb ntawm feem ntau muab cov calories los ntawm tag nrho cov zaub mov, qhia tias kev sib xyaw cov khoom qab zib nrog rau tag nrho cov zaub mov yog ib qho kev pom zoo.

1. Ua ntej qhov kev pw tsaug zog zoo rau Craving Control.

Samantha Cassetty strong >, MS, RD, qhia tias pw tsis txaus ua rau muaj kev mob siab rau cov suab thaj ntau [5]. Kev pw tsaug zog zoo ib yam, txij li xya mus rau cuaj teev nyob rau ib hmos, muaj txiaj ntsig zoo rau kev tshaib kev nqhis cov tshuaj hormones, pab txo kev ntshaw [6].

Txhim kho kev pw tsaug zog zoo, xws li tswj lub sijhawm pw tsaug zog tsis tu ncua, tsim kom muaj chaw so, thiab xyaum cov tswv yim so ua ntej yuav mus pw, tuaj yeem ua rau muaj txiaj ntsig zoo rau kev pw tsaug zog zoo thiab txo qis kev xav.

2. Paub qhov txawv ntawm Cravings thiab tiag tshaib plab

Qee zaum, qhov peb txhais li kev tshaib kev nqhis tsuas yog kev ntshaw xwb. Koj tuaj yeem qhia qhov txawv li cas? Lwm zaus koj raug ntxias kom tuav lub ncuav mog qab zib, nug koj tus kheej: 'Yog tias kuv txoj kev xaiv tsuas yog tam sim no yog ib txhais tes ntawm almonds, kuv puas yuav noj nws?' Yog hais tias lo lus teb yog 'tsis yog', muaj feem yuav yog ib qho kev ntshaw, tsis yog kev tshaib kev nqhis tiag. Kev tshaib kev nqhis tso cai rau kev hloov pauv ntau dua hauv kev xaiv zaub mov, thaum kev xav tau ntau dua. Thaum ntsib nrog 'tsis muaj' teb, sim tos 20 feeb ua ntej ua nws. Feem ntau, kev ntshaw yuav ploj mus; yog tias tsis yog, xav txog kev nco qab xav.

Dr. Kien Vuu, tus kws paub txog kev ua tau zoo thiab kev ua neej ntev thiab tus sau ntawm Thrive State, qhia txog kev hloov kev ntshaw nrog kev noj qab nyob zoo. Tus kheej, thaum muaj kev ntshaw, nws xaiv taug kev los yog nyiam dej ci ntsa iab. Dr. Vuu pom tias ncua sij hawm teb rau nws qhov kev ntshaw thawj zaug feem ntau ua rau nws lub cev ploj mus.

Thaum lwm txoj kev zoo li dej qab zib tsis zoo, Samantha Cassetty, tus kws qhia noj zaub mov, xav kom hloov cov khoom qab zib tsis tu ncua nrog cov kev xaiv xws li Lily's Khoom qab zib. Cov chocolates no qab zib nrog botanicals thiab tsis muaj suab thaj ntxiv, ua rau lawv raug zam los ntawm koj qhov kev noj qab haus huv txhua hnub. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias txawm tias cov khoom qab zib botanically, xws li cov khoom qab zib nrog stevia, yuav tsum tau noj kom tsawg, raws li tau hais dhau los.

3. Txhim khu kev noj tshais nrog Protein kom txaus siab ntev.

Noj tshais uas muaj protein ntau ua rau muaj txiaj ntsig zoo rau kev noj qab haus huv txhua hnub. Kev sib xyaw cov protein rau hauv cov pluas noj tshais ua rau txo qis hauv lub hlwb cuam tshuam nrog kev xav teb [7]. Tsis tas li ntawd, cov protein pab txhawm rau txhim kho cov ntshav qab zib kom ruaj khov, muab lub zog ruaj khov thiab txo qhov kev pheej hmoo ntawm kev mob ntshav qab zib tom ntej.

Nrog rau kev sib xyaw ua ke ntawm cov protein xws li qe, Greek yogurt, txiv ntoo, lossis cov nqaij ntshiv hauv cov pluas noj tshais ua rau muaj kev xav zoo thiab txaus siab, txo qhov kev ntshaw rau cov khoom noj qab zib tom qab hnub.

4. Txais Cov Qauv Kev Noj Qab Haus Huv.

Tsim kom muaj ib txoj hauv kev. Es tsis txhob kho ntawm kev txiav cov suab thaj, xav txog kev hloov pauv hauv kev xav ntawm kev txhim kho koj cov zaub mov nrog kev xaiv noj qab haus huv. Siv zog ua kom tsis tu ncua suav nrog cov protein, cov rog noj qab haus huv, thiab cov zaub mov muaj fiber ntau xws li zaub tsis muaj hmoov txhuv nplej siab rau ntawm koj lub phaj, qhia Rachel Paul, PhD, RD, tus tsim ntawm CollegeNutritionist.com. Txoj kev no pab tswj kev satiety thiab tiv thaiv kev tshaib kev nqhis ntau dhau, uas feem ntau ua rau muaj kev ntshaw rau cov carbohydrates ceev xws li qab zib.

5. Txhim khu kev noj tshais nrog Protein kom txaus siab ntev.

Muab hais tias kev quav yeeb quav tshuaj yog hauv paus hauv biology es tsis yog kev xav, txoj kev no yuav tsis cuam tshuam nrog txhua tus. Tsis yog txhua tus tuaj yeem ua raws li lub tswv yim ntawm "peb-tom txoj cai," tab sis kev sim tuaj yeem ua pov thawj muaj txiaj ntsig yam tsis muaj qhov tsis zoo. Ib lub tswv yim zoo suav nrog kev yuav khoom noj khoom haus qab zib hauv ib tus neeg qhov ntau thiab tsawg los pab tswj cov feem tam sim ntawd, Paul hais qhia. Piv txwv li, yog tias koj txwv koj cov khoom kom tsis pub ntau tshaj plaub lub ncuav qab zib hauv tsev, koj yuav txwv tsis pub koj noj cov nyiaj ntawd lossiskoj tuaj yeem kaw qhov seem ntawm koj cov ncuav qab zib hauv lub thawv nyab xeeb thiab siv lub app.

6. Nco ntsoov txo qis cov piam thaj hauv cov khoom noj.

Yog tias koj pom tias nws nyuaj rau tso cov ice cream thiab chocolate, xav txog kev txiav rov qab rau ketchup thiab salsa. "Cov suab thaj muaj ntau yam khoom qab zib thiab cov kua ntses, thiab ib tus yuav tsum ceev faj tsis txhob xav tias vim tias nws tsis yog khoom qab zib lossis khoom noj qab zib nws yuav tsum tsis txhob muaj suab thaj," hais txog Ilene Ruhoy, MD, PhD, tus kws kho mob tshwj xeeb hauv menyuam yaus thiab neeg laus. thiab ib tug tswv cuab ntawm pawg sab laj plab rau Jetson. "Cov qab zib muaj nyob rau hauv ntau hom ketchup, mustards, salsas, marinaras, thiab lwm yam kua ntses. Nws kuj muaj nyob rau hauv ib co zaub mov xws li sushi mov thiab polenta."

Hauv kev muaj tiag, raws li Dr. Drucker tau hais tawm, cov suab thaj yog txhob txwm muab ntxiv rau ib ncig ntawm 74 feem pua ​​​​ntawm cov khoom noj ntim khoom noj![8] "qab zib yog cov khoom xyaw nrov tshaj plaws. ntxiv rau cov khoom noj ntim khoom noj; ib qho khoom noj tshais ua nrog 'cov txiv hmab txiv ntoo tiag tiag thiab cov nplej tag nrho' yuav muaj 15 grams lossis ntau dua ntawm cov suab thaj ntxiv-qab zib tau muab zais rau txhua qhov chaw hauv peb cov neeg laus, menyuam yaus, cov menyuam yaus thiab cov menyuam yaus uas tsis paub txog qhov xav tau qab zib." Tsim kom muaj tus cwj pwm ntawm kev tshuaj xyuas cov ntawv sau npe yuav nthuav tawm qhov muaj suab thaj ntau hauv qee yam khoom noj uas tsis xav txog.

7. Hydrate nrog dej ntau.

Dr. Vuu ua pov thawj tias kev txaus siab rau cov khoom noj qab zib nrog dej tuaj yeem ua tau zoo, vim tib neeg feem ntau yuam kev nqhis dej. "Ib txoj hauv kev yooj yim los tswj kev quav dej quav cawv yog haus dej ntau," qhia Cassetty. "Nws yog ib qho kev hloov zoo rau lwm yam dej qab zib thiab nws pab nrog kev xav ntawm kev ua kom puv, uas tuaj yeem tiv thaiv tsis txhob noj khoom txom ncauj ntawm cov khoom noj qab zib. Hauv ib txoj kev tshawb fawb, cov neeg uas nce lawv cov dej haus txhua hnub txo lawv cov piam thaj kom tsawg."[9]

Ib yam li ntawd, nws yog ib qho tseem ceeb kom paub tias cov dej qab zib xws li dej qab zib, txiv qaub, thiab cov dej qab zib kis las yog qhov tseem ceeb ntawm cov suab thaj ntxiv hauv peb cov zaub mov. "Ib qho ntawm qhov zoo tshaj plaws uas koj tuaj yeem ua tau yog pauv koj cov dej qab zib rau ib qho tsis muaj qab zib," sau Cassetty. "Yog tias koj muaj teeb meem ua qhov no, koj tuaj yeem pib los ntawm kev txiav cov nyiaj koj haus, piv txwv li, los ntawm kev haus dej qab zib txhua hnub es tsis txhob siv txhua hnub. cwj pwm." Yog tias koj tau txiav txim siab txwv kev nkag mus rau qee hnub nkaus xwb, sim lub app

Yuav ua li cas yog lub craving ib txwm muaj zog heev?

TimePasscode yog ib lub app tshiab tsim los pab tib neeg los tswj lawv txoj kev xav tau zoo. Nrog rau lub app cov yam ntxwv, cov neeg siv tuaj yeem siv nws lub thawv ruaj ntseg los khaws cov khoom noj txom ncauj lossis dej haus uas lawv xav kom txwv tsis pub nkag mus.

Siv TimePasscode, cov neeg siv tuaj yeem teeb tsa tus kheej tus lej lej txhawm rau txhawm rau xauv lub thawv nyab xeeb, txwv tsis pub nkag mus rau qhov khaws cia tam sim ntawd khoom noj txom ncauj los yog dej haus. Qhov no ntxiv ib txheej ntxiv ntawm kev tswj hwm thiab kev lav phib xaub, tso cai rau cov tib neeg los tiv thaiv kev tsis txaus siab los ntawm kev txhob txwm kaw cov kev sim siab kom txog rau thaum tom qab, lub sijhawm tsim nyog.

Los ntawm kev sib koom ua ke thev naus laus zis thiab lub zog, TimePasscode txhawb nqa cov neeg siv los txiav txim siab txog lawv tus cwj pwm noj, txhawb kev noj qab haus huv kev xaiv thiab pab kom kov yeej kev xav tau los ntawm kev muab cov kev daws teeb meem yooj yim tab sis zoo rau kev tswj hwm lub zog.

1.  Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association.  Circulation. 2017;135(19):e1017-e1034. doi:10.1161/CIR.0000000000000439
2.  American Heart Association. How much sugar is too much? Date Accessed May 5, 2022.

3. Pepino MY. Metabolic effects of non-nutritive sweeteners. Physiol Behav. 2015;152(B):450-455. doi:10.1016/j.physbeh.2015.06.024

4. Gupta M. Sugar substitutes: mechanism, availability, current use and safety concerns-an update. Open Access Maced J Med Sci. 2018;6(10):1888-1894. doi:10.3889/oamjms.2018.336

5. Zurakait FM, Makarem N, Liao M, St-Onge M-P, Aggarwal B. Measures of poor sleep quality are associated with higher energy intake and poor diet quality in a diverse sample of women from the go red for women strategically focused research network. J Am Heart Assoc. 2020;9(4):e014587. doi:10.1161/JAHA.119.014587

6. Henst RHP, Pienaar PR, Roden LC, Rae DE. The effects of sleep extension on cardiometabolic risk factors: a systematic review. J Sleep Res. 2019;28(6):e12865. doi:10.1111/jsr.12865

7. Leidy HJ, Lepping RJ, Savage CR, Harris CT. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity (Silver Spring). 2012;19(10):2019-2025. doi:10.1038/oby.2011.108

8. UCSF, Hidden in Plain Sight. Date Accessed May 5, 2022.

9. An R, McCaffrey J. Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. J Hum Nutr Diet. 2016;29(5):624-632. doi:10.1111/jhn.12368