Peaches puas ua rau koj rog? Zog, Ntu thiab daim ntawv qhia
Aug 08, 2019
Peaches tsis cia li ua rau koj nce lub cev rog. Ib lub txiv duaj dawb pab txhawb lub zog, tab sis ib qho khoom noj tsis txiav txim siab qhov hnyav ntawm nws tus kheej. Cov lus nug tseem ceeb yog seb koj cov zaub mov thiab dej haus tag nrho rov qab muab lub zog ntau dua li koj lub cev siv dhau sijhawm. Qhov loj me, zaus, qhov seem ntawm cov pluas noj thiab seb lub txiv duaj hloov lwm cov zaub mov los yog ntxiv rau nws tag nrho hloov cov lus teb.
USDA SNAP-Ed profile muab cov ntaub ntawv siv tau: ib qho txiv duaj nruab nrab hnyav 150 g muab 58 calories, 14 g carbohydrate, 13 g tag nrho cov suab thaj, 2 g fiber ntau thiab 0 g ntxiv qab zib.[1]Qhov ntawd yog tus nqi qis ntawm lub zog, tsis yog qhov lav. Ob lub txiv duaj loj tsis zoo ib yam li 150 g txiv duaj, thiab txiv duaj cobbler, qab zib smoothie, nqus tsev - khoom noj txom ncauj los yog kua qab zib - khob ntim yuav tsum tau suav ua nws cov zaub mov.
Ntuj txiv duaj qab zib tsis tshwj xeeb hloov mus rau rog vim nws tau noj tom qab hnub kawg, thiab lub cev tsis ua "metabolize nws raws sijhawm." Carbohydrate, rog thiab protein tag nrho nkag mus rau lub zog metabolism. Ntev - lub sij hawm ntau tshaj yog qhov muaj feem cuam tshuam, thaum noob caj noob ces, tshuaj, kev noj qab haus huv, kev pw tsaug zog thiab kev ua ub no tuaj yeem cuam tshuam qhov hnyav. Txiav txim tus qauv noj tiag tiag es tsis txhob liam lub npe txiv hmab txiv ntoo.
Cov lus teb luv luv:Kev ntsuas kev noj qab haus huv ntawm cov txiv hmab txiv ntoo tshiab los yog tsis qab zib khov tsis zoo li yuav yog qhov txiav txim siab ua rau muaj rog. Qhov kev pheej hmoo hloov pauv thaum feem ntau, cov txiv hmab txiv ntoo tau ntxiv rau cov khoom noj uas tsis hloov pauv, lossis kua txiv hmab txiv ntoo, pastry, qab zib, ua kib thiab haus cov khoom xyaw ua kom tiav lub zog.
Peaches Tsis Bypass zog tshuav nyiaj li cas
NIDDK piav qhia tias thaum koj txuas ntxiv noj cov calories ntau dua li koj siv, koj lub cev yuav khaws qee lub zog ntxiv raws li rog thiab koj tuaj yeem nce qhov hnyav dhau sijhawm.[2]Cov lus "thaum lub sijhawm" yog qhov tseem ceeb. Kev siv hluav taws xob thiab kev siv nyiaj tsis sib haum xeeb tom qab txhua qhov tom lossis txhua hnub. Ib lub txiv duaj tom qab noj su tsis yog muab rau lub cev rog tam sim ntawd, thiab ib hnub qis dua - noj tsis tsim kom muaj roj tsawg.
Xyoo 2023 Kev Noj Qab Haus Huv Reference Intakes for Energy piav qhia txog lub zog sib npaug raws li qhov sib txawv ntawm lub zog siv thiab lub zog xav tau rau lub cev thiab kev ua haujlwm. Nws kuj tau sau tseg tias cov lus teb ntawm tus kheej sib txawv.[3]Tias yog vim li cas kev sib piv calorie yooj yim yog qhov muaj txiaj ntsig rau kev txiav txim siab noj mov tab sis tsis tuaj yeem kwv yees tus naj npawb ntawm cov kilograms tau los ntawm ib tus neeg twg. Cov paub "3,500 calories ib txwm sib npaug ib phaus" luv luv tsis quav ntsej txog kev hloov pauv ntawm kev siv nyiaj thiab lub cev muaj pes tsawg leeg thiab yuav tsum tsis txhob siv raws li kev cog lus.
Rau cov txiv duaj-kev txiav txim tshwj xeeb, pib nrog tus nqi thiab daim ntawv. USDA 150 g siv yog 58 calories. Yog tias qhov kev pabcuam ntawd hloov lub zog ntau dua - khoom noj txom ncauj, lub sijhawm noj mov yuav muab lub zog tsawg dua. Yog tias nws noj tom qab cov khoom noj txom ncauj ib txwm, nws ntxiv 58 calories rau lub sijhawm ntawd. Txawm li cas los xij yog qhov me me uas tus qauv dav tseem tseem ceeb, tab sis cov kev taw qhia ntawm kev hloov yog qhov tseeb.
Cov pov thawj txog tag nrho cov txiv hmab txiv ntoo kuj sib cav tawm tsam hu ua peaches dawb inherently fattening. Kev tshuaj xyuas zoo ntawm tag nrho cov txiv hmab txiv ntoo tshiab pom tias kev sim feem ntau txhawb nqa qhov hnyav lossis poob qis, thiab kev soj ntsuam kev tshawb fawb tsis pom tias tag nrho ntau dua - txiv hmab txiv ntoo noj kom hnyav nce.[4]Kev tshuaj xyuas tsis yog txiv duaj -tsuas yog sim thiab tsis ua pov thawj tias cov txiv hmab txiv ntoo yuav txo tau leej twg qhov hnyav. Nws txhawb nqa qhov kev txiav txim siab nqaim: tag nrho cov txiv hmab txiv ntoo tshiab tsis zoo li txhawb nqa lub zog ntau dhau thiab adiposity hauv cov qauv kev noj haus.
Yog tias koj qhov kev txhawj xeeb tshwj xeeb yuav ua li cas txiv duaj tuaj yeem haum rau calories -txo txoj kev npaj, siv cov kauj ruam -los ntawm - kauj ruamtxiv duaj hnyav- phau ntawv qhia poob. Txhawm rau tshawb xyuas qhov tau txais txiaj ntsig, tig cov lus nug ib ncig: txheeb xyuas qhov rov ua dua ntxiv thiab ua tiav cov zaub mov uas tuaj yeem tsim cov khoom seem, yam tsis tau kho cov nqaij peach dawb li cov neeg ua txhaum.
Ntuj Txiv Hmab Txiv Ntoo Qab Zib Tsis Khaws rau ntawm Stopwatch
Lub tswv yim qub uas noj "ntau txiv duaj" ua rau lawv cov suab thaj tsis nco txog lub sijhawm kawg ntawm cov metabolic tsis yog lus piav qhia. Kev zom zaub mov thiab metabolism yog cov txheej txheem tas mus li. Lub cev siv cov carbohydrate, khaws qee cov carbohydrates ua glycogen, thiab tuaj yeem khaws cov khoom seem hauv lub cev. Dab tsi tseem ceeb rau kev nce rog yog txhawb nqa lub zog kom tau txais txiaj ntsig los ntawm kev siv nyiaj, tsis yog tias txiv duaj qab zib tau ua tiav ua ntej lub sijhawm arbitrary.
Cov piam thaj tshwm sim hauv ib qho txiv duaj tag nrho tuaj nrog dej, cov qauv cog thiab qee cov fiber ntau. FDA paub qhov txawv ntawm cov suab thaj uas tshwm sim los ntawm cov suab thaj ntxiv uas siv thaum ua.[5]Qhov kev sib txawv ntawd pab koj nyeem ib daim ntawv lo, tab sis nws tsis ua rau cov qab zib qab zib calorie- dawb. USDA cov ntaub ntawv tseem suav cov txiv duaj 14 g ntawm carbohydrate hauv nws 58 calories.
Tsis txhob thim rov qab qhov yuam kev los ntawm kev hu cov txiv duaj qab zib metabolically tshwj xeeb hauv cov kev taw qhia muaj txiaj ntsig. Cov txiv hmab txiv ntoo tsis hlawv rog, tshem tawm cov khoom qab zib lossis lav tag nrho. Ob gram ntawm fiber ntau hauv 150 g USDA pab txhawb rau cov khoom noj khoom haus, tab sis cov lus teb qab los sib txawv. Ib tug txiv duaj yuav txaus siab rau ib qho khoom noj txom ncauj thiab ua tsis tiav rau lwm tus neeg lossis lub sijhawm. Yog tias koj ntxiv yogurt, txiv ntseej lossis lwm yam khoom noj kom muaj zog, suav cov zaub mov ntawd ua ib feem ntawm lub sijhawm noj mov.
Lub sij hawm luv luv - hloov pauv ntawm qhov ntsuas kuj tseem tsis tau txheeb xyuas cov txiv duaj - muab los ntawm lub cev rog. Lub cev hnyav tuaj yeem txav mus rau lwm yam tsis yog cov ntaub so ntswg rog, thiab ib qho kev ntsuas tsis tuaj yeem tsim qhov ua rau. Nrhiav tus qauv rov ua dua lub lim tiam, siv cov kev ntsuas zoo ib yam yog tias taug qab qhov hnyav, thiab tsis txhob muab qhov hloov pauv ib txwm rau cov txiv hmab txiv ntoo noj hnub ua ntej. Yog tias qhov tsis tau piav qhia lossis kev hloov pauv sai sai, nrhiav kev qhia txog kev noj qab haus huv uas tsim nyog es tsis yog sim kuaj nws los ntawm ib qho khoom noj.
Sijhawm tsis tsim txoj cai hloov dua siab tshiab tshwj xeeb ib yam nkaus. Ib lub txiv duaj yav tsaus ntuj muaj tib lub zog ib yam li ib feem ua ntej hnub. Cov ntsiab lus ntawm pluas noj, kev tshaib kev nqhis, kev nplij siab thiab kev noj haus tag nrho yuav txawv, tab sis lub moos tsis hloov cov txiv hmab txiv ntoo mus rau hauv rog. Daim ntawv qhia XMSD cais ntawmthaum noj peachestuav noj tshais, khoom noj txom ncauj, kev tawm dag zog thiab kev nplij siab thaum yav tsaus ntuj yam tsis tau tsim lub sijhawm zoo tshaj plaws thoob ntiaj teb.
Siv Grams thiab Pab, Tsis yog "Ib Peach" Ib leeg
"Ib tug txiv duaj" yooj yim to taub tab sis imprecise. Txiv hmab txiv ntoo loj hloov, thiab lub qhov dej tsis noj. USDA's 150 g nruab nrab txiv duaj yog siv siv, tsis yog txoj cai uas txhua txiv duaj hnyav 150 g. Yog tias qhov tseeb tseem ceeb, ntsuas qhov khoom noj tau tom qab tshem tawm lub qhov. Rau cov khoom khov, nyeem cov lus tshaj tawm thiab ntsuas qhov nyiaj tau los ntawm lub hnab. Rau cov txiv hmab txiv ntoo hauv kaus poom, txiav txim siab seb daim ntawv lo siv rau cov txiv hmab txiv ntoo nrog kua, cov txiv hmab txiv ntoo drained los yog lwm lub hauv paus.
FDA sau tseg tias Kev Noj Qab Haus Huv Facts feem ntau yog ua raws li ib qho kev pabcuam, tias ib pob yuav muaj ntau tshaj li ib qho kev pabcuam, thiab qhov kev pabcuam tsis yog qhov kev pom zoo ntawm koj yuav tsum noj ntau npaum li cas.[6]Yog tias ib lub hnab khov sau 70 calories ib 140 g thiab koj siv 280 g, koj siv ob daim ntawv sau npe thiab yuav tsum suav 140 calories. Cov lej lej ntawd yog qhov kev ntseeg siab dua li qhov txiaj ntsig zoo rau "ib lub tais ntawm peaches."
| Quantity question | Yog lub hauv paus | Feem ntau yuam kev |
|---|---|---|
| Txiv hmab txiv ntoo tshiab | Noj grams tom qab tshem tawm lub qhov | Kho txhua txiv duaj raws nraim 150 g |
| Frozen pieces | Qhov tseeb grams siv thiab cov khoom tus kheej daim ntawv lo | Kwv yees ib txhais tes tsis tau ntsuas |
| Cov txiv hmab txiv ntoo hauv kaus poom | Tshaj tawm qhov kev pabcuam thiab seb cov dej puas tau noj | Tsis quav ntsej syrup los yog suav cov kua uas muab pov tseg ua txiv hmab txiv ntoo |
| Peach khoom noj txom ncauj los yog khoom qab zib | Txhua cov khoom xyaw thiab cov naj npawb tiag tiag ntawm feem | suav tsuas yog peach tivthaiv |
Ib feem loj dua ib daim ntawv sau npe yuav tsis tau txais ntau dhau. Lub zog xav tau, qhov loj me, kev ua haujlwm thiab kev noj qab haus huv sib txawv. Lub ntsiab lus ntawm kev ntsuas yog kom nkag siab yam koj tau noj, tsis txhob tig ib qho qauv rau hauv txoj cai coj ncaj ncees. Yog tias tus kws kho mob lossis tus kws kho mob sau npe tau muab koj lub zog tshwj xeeb lossis cov phiaj xwm carbohydrate, siv lub hom phiaj ntawm tus kheej es tsis yog lub vev xaib dav dav.
Piv txwv ua haujlwm: Ntxiv thiab hloov pauv txav mus rau qhov kev taw qhia tawm tsam
CDC txoj kev taw qhia tam sim no ua rau hloov pauv qhov tseem ceeb: txiv hmab txiv ntoo thiab zaub tuaj yeem hloov cov calorie ntau ntau- cov khoom noj ntom ntom, thaum tag nrho cov calories tseem suav.[7]Txhawm rau kuaj koj tus kheej peach cwj pwm, sau cov qauv zaub mov ua ntej txiv duaj thiab tom qab ntawd sau tus qauv tom qab nws. Yog tias tsis muaj dab tsi raug tshem tawm, txiv duaj yog ib qho ntxiv. Yog hais tias cov zaub mov raug muab tshem tawm, xam qhov hloov pauv.
Piv txwv ua haujlwm:Nco ntsoov tias koj cov khoom noj txom ncauj yav tav su yog ib qho khoom ntim uas sau rau ntawm 190 calories. Koj xav txog kev noj ib USDA- siv cov txiv duaj nruab nrab, 150 g thiab 58 calories, nyob rau xya hnub. Cov no yog cov kev npaj muaj nqis; lawv tsis kwv yees lub cev qhov tseeb - hnyav hloov.
| Xya -hnub qauv | Kev suav | Hloov piv piv txwv li ib txwm |
|---|---|---|
| Ntxiv cov txiv duaj tom qab cov khoom noj txom ncauj ib txwm | 58 × 7=406 calories ntxiv | +406 calories rau lub lim tiam |
| Hloov cov khoom noj txom ncauj 190-calorie nrog txiv duaj | (58 − 190) × 7=−924 calories | 924 tsawg dua npaj calories rau lub lim tiam |
| Noj ib yam khoom | 0 - 190=−190 ib hnub | Tsis sib piv yog tias kev tshaib plab hloov tom qab noj |
Tib peach tshwm nyob rau hauv ob qho tib si zoo thiab tsis zoo kab, yog li cov txiv hmab txiv ntoo ib leeg tsis tuaj yeem piav qhia txog kev coj ua. Cov kab hloov pauv txo qis lub zog khoom noj txom ncauj los ntawm 132 calories ib hnub; kab sib ntxiv nce nws los ntawm 58. Cov kab thib peb qhia tias vim li cas kev rho tawm cov khoom noj txom ncauj tsis yog qhov zoo tshaj plaws tiag tiag -kev sib piv hauv ntiaj teb: yog tias koj tshaib plab thiab noj ntau dua thaum noj hmo, qhov kev hloov pauv yuav tsis piav qhia txhua hnub.
Tsis txhob hloov pauv qhov sib txawv txhua lub lim tiam mus rau hauv cov nyiaj tau los ntawm lub cev rog. Kev siv hluav taws xob thiab kev noj haus hloov pauv, kev ntsuas tsis zoo, thiab tib neeg teb txawv. Siv tus lej lej txhawm rau txheeb xyuas seb tus cwj pwm peach yog qhov ntxiv lossis hloov pauv. Tom qab ntawd saib cov qauv ua tiav nyob rau lub sijhawm muaj txiaj ntsig ntau dua li xav tau qhov ntsuas qhov tseeb ntawm ib lub lis piam.
Daim ntawv tshiab, khov, kaus poom thiab khoom qab zib xav tau kev txiav txim sib cais
Fresh tag nrho peach:Siv qhov hnyav hnyav thiab khoom noj tam sim no - siv cov khoom siv. Cov txiv hmab txiv ntoo tsis zoo ua rau qhov pom, thaum qhov loj thiab qhov khib nyiab tseem sib txawv. Cov txiv duaj tshiab tsis tuaj yeem ua rau rog thiab tsis tas yuav tsum tau tshwj xeeb "qab zib- hlawv" npaj. Ntxuav, ripeness thiab noj kev nplij siab yog cais cov lus nug los ntawm lub zog tshuav nyiaj li cas.
Unsweetened frozen peach:Kev khov tsis yog qhov tseeb ntxiv qab zib lossis rog. Nyeem daim ntawv teev cov khoom xyaw vim tias lub hnab khov tuaj yeem tsuas muaj txiv duaj lossis tuaj yeem tsim. Siv cov pob khoom noj khoom haus tseeb thiab cov grams uas koj tau muab rau. Peb kev tshuaj xyuas ntawmkhov peach zoo thiab sivpiav qhia yuav ua li cas txiv hmab txiv ntoo-tsuas yog cov khov khov sib txawv ntawm daim ntawv qhia ua kom qab zib.
Cov kaus poom hauv dej los yog kua txiv hmab txiv ntoo:Txheeb xyuas qhov hnyav, noj ib lub thawv thiab seb koj puas haus cov kua. Cov kua txiv hmab txiv ntoo tsis zoo ib yam rau dej thiab yuav tsum tsis txhob suav tias calorie-dawb. Ib khob hauv nws cov kua txiv hmab txiv ntoo yuav haum koj cov pluas noj, tab sis daim ntawv lo txiav txim tus lej. Yog tias koj ntws nws, tsis txhob tsim ib daim duab calorie tshiab tshwj tsis yog tias daim ntawv lo lossis lwm cov ntaub ntawv pom zoo muab lub hauv paus kom raug.
Cov kaus poom hauv syrup:Syrup yog ib feem ntawm cov khoom. FDA piav qhia tias Added Sugars muaj nyob rau hauv Tag Nrho Cov Qab Zib, yog li tsis txhob ntxiv ob kab ntawv ua ke. Sib piv cov khoom ntawm tib lub gram npaum li cas los yog tshaj tawm kev pabcuam, tshawb xyuas cov npe khoom, thiab suav cov kua qab zib uas tau noj. Cov dej ntws tawm tuaj yeem tshem tawm cov kua dej, tab sis nws tsis ua pov thawj tias txhua qhov calorie ntxiv tau ploj mus.
Smoothies, pastries thiab creamy khoom qab zib:Lub npe peach piav txog qhov tsw lossis ib qho khoom, tsis yog cov ntsiab lus ntawm lub zog. Cov kua txiv hmab txiv ntoo qab zib, ice cream, pastry, butter, roj, txiv ntseej, granola thiab ntxiv qab zib tuaj yeem pab txhawb lub zog ntau dua li cov txiv hmab txiv ntoo. Suav cov kev pabcuam tiav. Cov khoom qab zib tsis yog "phem" vim tias nws muaj cov khoom xyaw, tab sis nws tsis yog khoom noj khoom haus zoo ib yam li txiv duaj.
Nqus -fried or dry peach snacks:Tshem tawm cov dej concentrates cov zaub mov los ntawm qhov hnyav, thiab frying qhia txog roj- cov lus nug txog kev tsim qauv. Tsis txhob hloov 150 g tshiab - txiv duaj tus nqi rau 30 g qhuav los yog khoom noj txom ncauj. Siv daim ntawv lo, txheeb xyuas qhov kev pabcuam tiag tiag thiab xyuas seb ib lub hnab puas muaj ntau yam kev pabcuam. Lub cev lub cev me me tuaj yeem ua rau kev noj zaub mov tsis yooj yim.
Kev sib piv kev lag luam uas suav nrog thawed yield, ntim nruab nrab, purée thiab cov qauv hloov pauv yuav tsum tau muab xam cais cais; lawv yuav tsum tsis txhob siv los teb cov lus nug hnyav ntawm tus kheej. Rau koj qhov kev txiav txim siab noj mov, txheeb xyuas daim ntawv, ntsuas tus nqi, suav txhua yam khoom thiab txiav txim siab seb nws hloov dab tsi.
Piv txwv ua hauj lwm: Tshawb xyuas lub Peach Smoothie kom tiav
Piv txwv ua haujlwm:Ib tug hypothetical smoothie siv 200 g ntawm unsweetened txiv duaj cov khoom uas tsis muaj qab zib rau ntawm 40 calories ib 100 g, 250 ml kua txiv sau npe ntawm 110 calories, ib feem yogurt yog sau rau ntawm 150 calories, 32 g txiv ntseej butter sau ntawm 190 calories thiab 20 g zib ntab 6 calories. Cov duab no yog cov khoom piv txwv-cov ntawv sau npe, tsis yog XMSD khoom noj muaj txiaj ntsig thiab tsis yog daim ntawv qhia pom zoo.
| Cov khoom xyaw | Tus nqi thiab daim ntawv lo hauv paus | Daim ntawv qhia calories |
|---|---|---|
| Unsweetened frozen peaches | 200 g ntawm 40 rau 100 g | 200 ÷ 100 × 40 = 80 |
| Kua txiv | 250 ml ntawm daim ntawv lo | 110 |
| Yogurt | Ib daim ntawv sau npe | 150 |
| Txiv ntseej butter | 32 g daim ntawv lo | 190 |
| Honey | 20 g daim ntawv lo | 60 |
| Ua kom tiav batch | Tag nrho cov khoom xyaw | 80 + 110 + 150 + 190 + 60 = 590 |
Yog tias batch ua ob qhov sib npaug, txhua qhov kev pabcuam yog590 ÷ 2=295 calories. Yog hais tias ib tug neeg haus tag nrho cov batch, nws yog 590 calories. suav tsuas yog txiv duaj yuav sau 80 calories thiab tshem tawm 510 calories los ntawm lwm cov khoom xyaw. Cov khoom xyaw yuav tsim nyog rau noj mov, tab sis lub npe "peach smoothie" tsis txhais nws lub zog.
Tam sim no siv qhov kev xeem ntxiv. Yog tias ib qho 295-calorie ua haujlwm hloov cov pluas tshais ua tiav uas ib txwm muab cov nyiaj zoo sib xws, nws yuav ua rau cov khoom noj txhua hnub tsis hloov pauv. Yog tias nws ntxiv ib sab ntawm cov pluas tshais tag nrho, nws ntxiv 295 calories npaj. Yog tias daim ntawv qhia muab faib tsis sib npaug, qhov kev pabcuam tiag tiag txawv. Kev ntsuas cov khoom tiav thiab cov khob ntim puv muab qhov kev kwv yees zoo dua li qhov xav tias ob khob sib npaug ntawm qhov pom.
Qhov kev suav no tsis tau hais tias cov kua txiv hmab txiv ntoo, yogurt, txiv ntseej butter lossis zib ntab ib txwm ua rau muaj rog. Nws qhia tau hais tias txhua lub zog- muaj cov khoom muaj nyob hauv tag nrho. Koj tuaj yeem hloov kho daim ntawv qhia los ntawm kev tshem cov zib ntab, siv dej es tsis txhob siv kua txiv, hloov cov txiv ntoo -butter koob lossis noj ib khob me me, tab sis rov suav dua tom qab hloov. Ib qho qis dua - cov qauv hluav taws xob muaj txiaj ntsig tsuas yog tias nws tseem ua haujlwm rau koj cov pluas noj thiab tsis ua rau cov nyiaj them poob haujlwm tom qab.
Tshawb xyuas cov Khoom Peach lossis Cov Ntawv Qhia Tsis Muaj Qhov hnyav
Rau ib lub khw muag khoom pob, pib ntawm sab saum toj ntawm Cov Khoom Noj Khoom Noj Khoom Haus: qhov loj me thiab cov khoom noj rau ib lub thawv. Tom qab ntawd nyeem calories, Tag Nrho Qab Zib, Ntxiv Qab Zib thiab cov npe khoom. Xam tus nqi uas koj npaj yuav noj. Cov duab txiv hmab txiv ntoo, "natural," "cov txiv hmab txiv ntoo tiag," "lub teeb" lossis "peach flavoured" cov lus tsis tuaj yeem hloov cov lej. Yog tias koj haus ob qhov kev noj haus, muab ob npaug rau ib qho ntawm - kev pab cuam tshwj tsis yog tias daim ntawv lo rau ob lub - kab ntawv twb muab tag nrho cov pob.
Rau lub tsev noj mov lossis cov zaub mov noj, ua qauv rau cov daus lossis cov suav suav thiab suav nrog toppings, bases thiab sauces. Ib qho 100 g dawb khov-peach feem thiab 100 g txiv duaj khoom qab zib yog cov khoom sib txawv txawm tias thaum cov txiv duaj sib tw. CovXMSD khov daj txiv duaj ntau yamqhia ib nrab thiab txiav cov ntawv uas tuaj yeem txhawb nqa rov ua dua; qhov project tseem xav tau nws tus kheej cov lus pom zoo, feem thiab khoom noj khoom haus hauv paus.
Rau cov txiv duaj SKU, txiav txim siab seb nws puas yog muag raws li cov txiv hmab txiv ntoo dawb, cov txiv hmab txiv ntoo qab zib, khoom noj txom ncauj, khoom qab zib lossis khoom noj khoom haus. Lub npe yuav tsum tsis txhob hais tias cov khoom tiv thaiv qhov hnyav nce. Khaws cov ntaub ntawv nyoos- cov ntaub ntawv sib cais los ntawm cov khoom tiav- cov ntaub ntawv. Cov txiv hmab txiv ntoo-tsuas yog cov khoom khov khov tsis tuaj yeem tsim cov khoom noj khoom haus ntawm yogurt, bakery filling, smoothie mix lossis coated khoom noj txom ncauj uas siv nws.
Kev pabcuam cov lus qhia tuaj yeem txo qhov tsis meej pem. Yog hais tias ib pob yog npaj rau plaub lub tais, hais ib gram pab uas lub chav ua noj yuav ntsuas. Yog tias ib lub khob khw muag khoom suav nrog cov kua ntim khoom, ua kom daim ntawv lo qhia meej. Yog tias daim ntawv qhia hu rau kev tso dej, sau ntawv seb cov khoom noj muaj txiaj ntsig puas yog rau cov ntsiab lus muag lossis rau kev npaj noj. Cov kev txiav txim siab no muaj nyob rau hauv cov mis thiab daim ntawv tso cai, tsis yog nyob rau hauv ib tug dav cog lus tias cov txiv duaj cov khoom tsis yog - fattening.
Tswv yim piv txwv:Tus kheej - daim ntawv luv luv thov "kev ua txhaum- khoom noj txom ncauj txiv duaj" tab sis tsis muaj qhov hnyav lossis mis. Hloov cov kab lus no nrog cov khoom siv ntsuas tau: ib qho - cov txiv hmab txiv ntoo los yog cov khoom tsim, lub hom phiaj grams ib pob, ua kom tiav cov khoom xyaw, calories rau ib qho kev tshaj tawm, ntxiv - qab zib hauv paus thiab lub sijhawm noj mov. Tom qab ntawd tshuaj xyuas cov duab kos zaum kawg raws li qhov chaw nyob - cov cai tswj kev lag luam. Pebprivate-label project overviewtuaj yeem tsim cov khoom ntim khoom, thaum koj daim ntawv tso cai pom zoo yuav tsum siv cov qauv ua tiav thiab cov cai ntawm cov khw muag khoom.
Ib lo lus nug zoo txais tsis yog "Puas no txiv duaj ua rau tib neeg rog?" Nug es tsis txhob: "Yuav ua li cas raws nraim yog ib qho kev pab, ntau npaum li cas lub zog muab tag nrho cov kev pab, nws hloov dab tsi, thiab cov pej xeem lo lus proportionate rau cov pov thawj?" Cov lus nug no ua haujlwm rau cov txiv hmab txiv ntoo khov, lub khob kaus poom, lub tshuab nqus tsev - cov khoom noj txom ncauj kib thiab khoom qab zib. Lawv kuj tiv thaiv ib tus neeg tsim khoom los ntawm kev siv cov khoom noj uas tsis muaj -calorie raw khoom los piav qhia txog qhov siab dua - cov zaub mov tiav.
Qhov Kev Txiav Txim Siab Hauv Ib Nrab
Ua ntej, txheeb xyuas daim ntawv peach. Qhov thib ob, ntsuas tus nqi noj tau lossis sau npe. Thib peb, tag nrho syrup, coatings, mis nyuj, kua txiv hmab txiv ntoo, pastry thiab txhua yam khoom xyaw. Plaub, txiav txim siab seb cov khoom peach hloov lwm yam zaub mov los yog ntxiv. Thib tsib, txiav txim rau tus qauv rov ua dua tsis yog ib lub sijhawm noj mov. Cov kab ke no teb cov lus nug yam tsis tau liam tias ntuj qab zib lossis cog lus tias cov txiv hmab txiv ntoo dawb yog tiv thaiv los ntawm qhov loj me.
Raws li USDA 150 g siv lub hauv paus, cov txiv duaj dawb yog ib qho me me -kev xaiv txiv hmab txiv ntoo, tsis yog qhov tsis siv neeg ua rau muaj rog. Unsweetened frozen peach tuaj yeem txiav txim los ntawm nws cov khoom lag luam ntawm tib lub hauv paus ntsuas. Ntau cov khoom noj, kua txiv hmab txiv ntoo - ntim cov txiv hmab txiv ntoo, cov khoom noj txom ncauj kib thiab txiv duaj khoom qab zib tuaj yeem haum, tab sis lawv xav tau lawv tus kheej cov ntawv thiab feem. Yog tias tag nrho cov qauv rov ua kom muaj zog ntxiv, qhov hnyav tuaj yeem tshwm sim; lub peach lub npe tsis ua rau lossis tiv thaiv qhov tshwm sim ntawm nws tus kheej.
XMSD Source Note:Yog tias koj xav tau cov txiv duaj khov khov rau kev ntsuas cov khw muag khoom, kev pabcuam zaub mov lossis kev ua haujlwm, qhia qhov kev txiav, cov khoom yuav tsum tau ua, lub hom phiaj pabcuam, ntim khoom, lo lus uas peb thiab ntim. Peb tuaj yeem tshuaj xyuas cov qauv pib tsim nyog rau koj cov qauv thiab daim ntawv lo ua haujlwm.
Cov ntaub ntawv
- USDA Food and Nutrition Service, SNAP-Ed.Peaches: pab cov ntaub ntawv loj thiab khoom noj khoom haus. Tau txais Lub Yim Hli 27, 2026.
- National Institute of Diabetes thiab Digestive thiab raum Kab Mob.Yam Uas Ua Rau Nyuaj Siab & Kev Noj Qab Haus Huv. Kev tshuaj xyuas zaum kawg lub Tsib Hlis 2023; nkag mus rau Lub Yim Hli 27, 2026.
- National Academies of Sciences, Engineering, thiab Tshuaj.Kev Noj Qab Haus Huv Reference Intakes for Energy: Introduction. National Academies Press. 2023.
- Guyenet SJ, et al.Kev cuam tshuam ntawm tag nrho, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review. Frontiers in Nutrition. 2019;6:66.
- US Food and Drug Administration.Ntxiv Qab Zib ntawm Cov Khoom Noj Khoom Noj Facts Label. Tau txais Lub Yim Hli 27, 2026.
- US Food and Drug Administration.Kev Pab Cuam Loj ntawm Cov Khoom Noj Khoom Noj Facts Label. Tau txais Lub Yim Hli 27, 2026.
- US Centers for Disease Control and Prevention.Lub tswv yim kom nce zaub thiab txiv hmab txiv ntoo hauv koj cov zaub mov: Noj qab haus huv noj qab haus huv. Lub Xya hli ntuj 23, 2026.