Puas yog Cov Khoom Noj Uas Muaj Cov Khoom Noj Uas Muaj Cov Khoom Noj Uas Muaj Cov Khoom Noj?

Nyob rau hauv xyoo tas los no, cov khoom noj khoom haus ultra-processed (UPFs) yog ib lub ntsiab lus ntawm kev tshuaj xyuas nruj thiab kev sib cav, nrog rau cov khoom siv cog qoob loo thiab cov khoom noj siv mis uas tau muab cais tawm los ntawm qee ntu ntawm kev tshaj xov xwm thiab kev tshaj tawm xov xwm.

Qhov tsis muaj qhov tsis txaus ntseeg hauv cov kev sib tham no tau ua rau muaj kev ntshai tsis muaj tseeb thiab cov dab neeg hais txog kev noj cov nqaij cog qoob loo thiab cov khoom noj siv mis los yog hloov mus rau cov khoom noj cog qoob loo. Hauv tsab xov xwm no, peb tsom mus tshawb txog qhov teeb meem hauv qhov tob dua thiab hais txog cov lus nug uas muaj nyob ib puag ncig UPFs thiab cov zaub mov cog qoob loo.

Cov zaub mov ua tiav yog dab tsi?

Txhua yam khoom noj uas tau ua tiav qee qhov kev ua tiav poob rau hauv lo lus 'cov khoom noj ua tiav', xws li khov, kaus poom, ci lossis ntxiv cov khoom noj khoom haus thiab tsw. Lub sij hawm suav nrog ntau yam khoom noj, los ntawm cov khoom ua tiav tsawg kawg nkaus xws li cov txiv hmab txiv ntoo khov thiab zaub rau cov khoom lag luam hnyav xws li crisps thiab fizzy dej qab zib.

Lwm cov piv txwv ntawm cov khoom noj ua tiav suav nrog:

• Tinned taum thiab zaub
• Frozen thiab npaj zaub mov
• Khoom ci ci thiab ci
• Cov khoom noj txom ncauj zoo li crisps, ncuav mog qab zib, biscuits thiab chocolate
• Qee cov nqaij xws li nqaij npuas kib, hnyuv ntxwm thiab salami

Dab tsi yog cov zaub mov ua tiav?

Tsis muaj kev lees paub thoob ntiaj teb ntawm UPFs, tab sis feem ntau hais lus, cov zaub mov raug suav tias yog ua tiav yog tias nws muaj cov khoom xyaw feem ntau cov neeg tsis paub lossis muaj nyob hauv lawv chav ua noj hauv tsev. Cov ntsiab lus siv feem ntau yog los ntawm NOVA system ¹ , uas faib cov khoom noj raws li lawv qhov kev ua tiav.

NOVA faib cov zaub mov ua plaub pawg:

1. Unprocessed thiab minimally processed – Xws li txiv hmab txiv ntoo, zaub, nplej, legumes, tshuaj ntsuab, txiv ntseej, nqaij, nqaij nruab deg, qe thiab mis nyuj. Kev ua haujlwm tsis cuam tshuam cov zaub mov, xws li khov, txias, boiling los yog chopping.
2. Cov khoom xyaw ua noj ua haus - suav nrog roj, butter, lard, zib ntab, qab zib thiab ntsev. Cov no yog cov khoom tau los ntawm pawg 1 cov zaub mov tab sis lawv tsis tau noj los ntawm lawv tus kheej.
3. Cov zaub mov ua tiav - suav nrog cov zaub tinned, ntsev, ntsev, qhuav, kho los yog haus cov nqaij, tinned ntses, cheese thiab txiv hmab txiv ntoo hauv syrup. Cov khoom no zoo li muaj ntsev, roj thiab qab zib ntxiv thiab cov txheej txheem tsim los txhim kho cov saj thiab tsis hnov ​​tsw los yog ua rau lawv nyob ntev dua.
4. Cov khoom noj uas ua tau zoo tshaj plaws - suav nrog cov khoom noj uas npaj txhij xws li khob cij thiab buns, pastries, ncuav mog qab zib, qhob noom xim kasfes thiab biscuits, nrog rau cereals, dej qab zib, microwave thiab npaj zaub mov, pies, pasta, sausages, burgers, instant soups thiab noodles.

NOVA lub ntsiab lus tag nrho ntawm UPFs yog qhov ntev, tab sis cov cim qhia ntawm UPFs yog qhov muaj cov khoom siv ntxiv, cov tshuaj tsw qab, cov xim, emulsifiers, sweeteners thiab thickeners. Cov txheej txheem ntawm kev ua yog suav tias yog teeb meem raws li cov khoom xyaw lawv tus kheej.

Dab tsi yog qhov teeb meem nrog cov khoom noj uas ua tiav?

Muaj kev txhawj xeeb loj zuj zus nyob ib puag ncig kev noj ntau dhau ntawm UPFs vim tias lawv tau txuas rau kev rog rog, muaj kev pheej hmoo ntawm cov kab mob plawv, kub siab thiab qee yam qog nqaij hlav, nrog rau cov teebmeem tsis zoo rau lub plab noj qab haus huv. ² Lawv kuj tau txais kev thuam vim kev ua lag luam hnyav thiab txhawb kev noj ntau dhau. Hauv tebchaws Askiv, nws tau kwv yees tias UPFs ua rau ntau dua 50% ntawm peb lub zog noj. ³

Kev saib xyuas UPFs tau txais tau ua rau muaj kev xav tsis thoob tias txhua hom kev ua haujlwm tau ua rau cov zaub mov 'tsis zoo' rau peb, uas tsis yog qhov tseem ceeb. Nws yog ib qho tseem ceeb kom paub txog tias txhua yam khoom noj uas peb yuav los ntawm cov khw muag khoom tau dhau los ua qee yam kev ua thiab qee cov txheej txheem tuaj yeem ua rau lub neej txee rau khoom noj, xyuas kom nws muaj kev nyab xeeb rau kev noj lossis txawm tias txhim kho nws cov khoom noj khoom haus.

NOVA lub ntsiab lus ntawm UPFs tsis tas yuav qhia tag nrho zaj dab neeg txog cov khoom noj muaj txiaj ntsig ntawm cov khoom noj thiab qee cov kws tshaj lij tau tawm tsam cov kev faib tawm no.^4,5

Qhov tseeb, kev tshawb fawb tsis ntev los no tau pom tias qee cov khoom noj uas suav tias yog UPFs, xws li khob cij thiab cereal, tuaj yeem muaj txiaj ntsig zoo rau peb txoj kev noj qab haus huv thaum ib feem ntawm kev noj zaub mov zoo vim lawv cov ntsiab lus fiber ntau. ⁶ Public Health England's Eatwell Guide kuj pom zoo cov khoom noj uas yuav poob rau hauv NOVA pawg ntawm kev ua tiav lossis kev ua tiav, xws li cov taum ntsev tsawg thiab cov rog tsawg. ⁷

Yuav ua li cas vegan lwm txoj kev piv rau lawv cov tsis-vegan counterparts?

Txawm hais tias cov khoom siv cog qoob loo tau raug cais tawm los ntawm qee cov neeg thuam ntawm UPFs, kev noj ntawm UPFs tsis yog tshwj xeeb rau cov neeg noj zaub mov noj. Nroj tsuag cov nqaij thiab cov khoom noj siv mis tsis tau soj ntsuam tas li hauv cov kev tshawb fawb loj ntawm qhov cuam tshuam ntawm UPFs, thiab xav tau kev tshawb fawb ntxiv los txiav txim siab txog kev noj qab haus huv mus sij hawm ntev ntawm kev noj cov zaub mov no.

Txawm li cas los xij, muaj ntau cov pov thawj txuas kev noj cov nqaij ua tiav rau qee yam mob qog noj ntshav ⁸ thiab ntau yam khoom noj uas tsis yog vegan xws li nqaij thiab cheese muaj roj ntau, uas ua rau muaj kev pheej hmoo ntawm kab mob plawv.

Kev cog cov nqaij thiab cov khoom noj siv mis muaj ntau yam sib txawv, vim muaj ntau pua cov khoom sib txawv thiab cov npe thiab tsis yog txhua tus siv tib theem ntawm kev ua. Piv txwv li, qee cov mis nyuj cog muaj cov suab thaj ntxiv, ntxiv thiab emulsifiers, tab sis lwm tus tsis.

Cov khoom noj cog qoob loo tuaj yeem haum rau ntau pawg NOVA, ib yam li cov khoom noj tsis yog vegan ua, yog li kev nthuav dav tag nrho cov khoom noj uas cog qoob loo tsis cuam tshuam txog cov khoom noj muaj txiaj ntsig ntawm cov khoom sib txawv.

Lwm qhov kev thuam ntawm UPFs cog qoob loo yog tias lawv tsis tuaj yeem noj zaub mov txaus vim lawv tau ua tiav. Qee qhov kev tshawb fawb tau pom tias cov txheej txheem cog-raws li cov nqaij hloov pauv zoo li muaj fiber ntau thiab qis hauv cov roj saturated dua li lawv cov tsis-vegan counterparts. ⁹

Ib txoj kev tshawb fawb tsis ntev los no kuj pom tau tias qee cov nroj tsuag burgers tau siab dua hauv qee cov zaub mov ntau dua li nqaij nyug burgers, thiab txawm hais tias cov ntsiab lus hlau qis dua hauv cov nroj tsuag burgers, nws muaj qhov sib npaug bioavailable.¹⁰

Peb puas yuav tsum tsis txhob siv cov khoom no?

Tau kawg, UPFs yuav tsum tsis txhob hloov cov khoom noj uas ua tiav tsawg lossis hloov cov zaub mov noj qab haus huv los ntawm kos, tab sis lo lus 'ua tiav' nws tus kheej tsis meej thiab tuaj yeem ua rau muaj kev tsis zoo rau qee yam khoom noj - tshwj xeeb tshaj yog vim qee tus neeg nyob ntawm cov khoom noj no vim kev ua xua thiab zaub mov intolerances. .

Cov neeg feem coob yog cov neeg pluag lub sij hawm thiab yuav pom tias nws nyuaj ua noj los ntawm kos feem ntau ntawm lub sij hawm, ua rau hyper-focus ntawm UPFs heev elitist.

Yog tsis muaj preservatives, cov zaub mov pov tseg yuav nce ntxiv vim cov khoom yuav muaj lub neej txee luv dua. Qhov no yuav ua rau kom muaj cov pa roj carbon ntau dua vim tias cov zaub mov ntau yuav tsum tau tsim los npog cov nyiaj yuav pov tseg.

Peb kuj tseem nyob hauv nruab nrab ntawm kev txom nyem ntawm kev ua neej nyob, thiab zam UPFs tag nrho yuav ua rau tib neeg cov peev nyiaj tsawg.

Cov khoom siv cog ntoo muaj lub luag haujlwm loj dua los ua hauv peb cov khoom noj thiab. Ntau cov kev tshawb fawb tau pom tias kev ua liaj ua teb tsiaj rau zaub mov yog kev puas tsuaj rau ib puag ncig thiab yuav tsis txhawb nqa lub ntiaj teb coob zuj zus.

Kev hloov pauv ntawm kev noj zaub mov ntau ntxiv yog xav tau los tiv thaiv kev kub ntxhov ntawm huab cua thiab ua kom lub ntiaj teb kev ruaj ntseg zaub mov. txheem cog qoob loo zoo li cov hnyuv ntxwm, burgers, nuggets, thiab cov mis tsis yog mis nyuj pab tib neeg hloov mus rau kev noj zaub mov zoo dua qub, tsis txhob hais txog ntau lab tus tsiaj los ntawm kev txom nyem.

Kev tshuaj xyuas ntawm cov nroj tsuag-raws li lwm txoj kev yog feem ntau yuam kev thiab tsis muaj nuance, thiab peb txhua tus yuav tsum xav kom suav nrog ntau cov zaub mov cog hauv peb cov zaub mov.

Peb Cov Kev Tshawb Fawb Cov Neeg Ua Haujlwm Saib Xyuas Neeg Ua Haujlwm qhia peb tias ntau tus neeg siv cov txheej txheem cog qoob loo tsis tu ncua thaum lawv tsiv mus rau kev noj qab haus huv vegan noj qab haus huv, vim lawv yooj yim sib pauv rau cov zaub mov paub.

Txawm li cas los xij, raws li tib neeg sim nrog kev noj zaub mov, lawv feem ntau pib tshawb nrhiav cov saj tshiab, zaub mov txawv thiab tag nrho cov khoom noj xws li legumes thiab taum paj, uas maj mam txo lawv txoj kev cia siab rau cov nqaij ua tiav thiab lwm yam khoom noj siv mis. Thaum kawg, cov khoom no dhau los ua ib qho kev ua siab ntev lossis kev xaiv yooj yim uas tsis yog cov khoom siv niaj hnub.

Kev tshawb fawb tsis tu ncua qhia tau hais tias tag nrho cov khoom noj, cov zaub mov hauv cov nroj tsuag muaj fiber ntau thiab antioxidants, nrog rau cov roj saturated tsawg. Kev noj zaub mov ntawm cov nroj tsuag tau pom tias txo qis kev pheej hmoo ntawm ntshav qab zib hom 2, thiab qee zaum txawm tau hloov pauv tus kab mob. ¹¹

Kev noj zaub mov raws li cog kuj tau txuas rau txo cov roj cholesterol ¹² thiab ntshav siab, ¹³ txo kev pheej hmoo ntawm kab mob plawv. Ua raws li kev noj zaub mov zoo tuaj yeem txo qhov kev pheej hmoo ntawm kev mob qog noj ntshav. ¹⁴ Thaum cov nroj tsuag raws li UPFs sensationalized los ntawm cov xov xwm thiab social media influencers, cov txiaj ntsig ntawm kev noj zaub mov zoo ntawm cov nroj tsuag feem ntau tawm ntawm kev sib tham.

Cov ntaub ntawv:

1. Monteiro, C., Cannon, G., Lawrence, M., Laura Da Costa Louzada, M. thiab Machado, P. (2019). Cov zaub mov ua tiav, kev noj zaub mov zoo, thiab kev noj qab haus huv siv NOVA kev faib tawm. [online] Muaj nyob ntawm: https://www.fao.org/ .

2. UNC Global Food Research Program (2021). Khoom noj khoom haus Ultra-processed: Ib qho kev hem thawj thoob ntiaj teb rau pej xeem noj qab haus huv. [online] plantbasedhealthprofessionals.com. Muaj nyob ntawm: https://plantbasedhealthprofessionals.com/ [Accessed 8 Apr. 2024].

3. Rauber, F., Louzada, ML da C., Martinez Steele, E., Rezende, LFM de, Millett, C., Monteiro, CA thiab Levy, RB (2019). Cov khoom noj uas tau ua tiav thiab noj qab haus huv ntau dhau hauv tebchaws Askiv: ib qho kev tshawb fawb thoob teb chaws. BMJ Qhib, [online] 9(10), p.e027546. ib: https://doi.org/ .

4. British Nutrition Foundation (2023). Lub tswvyim ntawm ultra-processed zaub mov (UPF). [online] nutrition.org. British Nutrition Foundation. Muaj nyob ntawm: https://www.nutrition.org.uk/ [Accessed 8 Apr. 2024].

5. Braesco, V., Souchon, I., Sauvant, P., Haurogné, T., Maillot, M., Féart, C. and Darmon, N. (2022). Khoom noj khoom haus Ultra-processed: NOVA system ua haujlwm li cas? European Journal of Clinical Nutrition, 76. doi: https://doi.org/ .

6. Cordova, R., Viallon, V., Fontvieille, E., Peruchet-Noray, L., Jansana, A. and Wagner, K.-H. (2023). Kev noj cov zaub mov ua tiav ultra-processed thiab kev pheej hmoo ntawm ntau yam mob qog noj ntshav thiab kab mob cardiometabolic: kev tshawb fawb ntau haiv neeg. [online] thelancet.com. Muaj nyob ntawm: https://www.thelancet.com/ [Accessed 8 Apr. 2024].

7. Public Health England (2016). Eatwell Phau Ntawv Qhia. [online] gov.uk. Public Health England. Muaj nyob ntawm: https://assets.publishing.service.gov.uk/ [Accessed 8 Apr. 2024].

8. Cancer Research UK (2019). Kev noj zaub mov thiab nqaij liab puas ua rau mob qog noj ntshav? [online] Cancer Research UK. Muaj nyob ntawm: https://www.cancerresearchuk.org/ [Accessed 8 Apr. 2024].

9. Alessandrini, R., Brown, MK, Pombo-Rodrigues, S., Bhageerutty, S., He, FJ and MacGregor, GA (2021). Khoom noj khoom haus zoo ntawm cov khoom cog-raws li cov khoom noj muaj nyob hauv UK: Kev Tshawb Fawb Hla. Khoom noj khoom haus, 13(12), p.4225. ib: https://doi.org/ .

10. Latunde-Dada, GO, Naroa Kajarabille, Rose, S., Arafsha, SM, Kose, T., Aslam, MF, Hall, WL thiab Sharp, P. (2023). Cov ntsiab lus thiab muaj cov ntxhia hauv cov nroj tsuag-raws li Burgers piv nrog nqaij Burger. Nutrients, 15(12), pp. 2732–2732. ib: https://doi.org/ .

11. Pawg Kws Kho Mob rau Lub Luag Haujlwm Tshuaj (2019). Mob ntshav qab zib. [online] Pawg Kws Kho Mob rau Lub Luag Haujlwm Tshuaj. Muaj nyob ntawm: https://www.pcrm.org/ [Accessed 8 Apr. 2024].

12. Pawg Kws Kho Mob rau Lub Luag Haujlwm Tshuaj (2000). Txo cov roj (cholesterol) nrog kev noj zaub mov noj. [online] Pawg Kws Kho Mob rau Lub Luag Haujlwm Tshuaj. Muaj nyob ntawm: https://www.pcrm.org/ [Accessed 8 Apr. 2024].

13. Pawg Kws Kho Mob rau Lub Luag Haujlwm Tshuaj (2014). Ntshav siab . [online] Pawg Kws Kho Mob rau Lub Luag Haujlwm Tshuaj. Muaj nyob ntawm: https://www.pcrm.org/ [Accessed 8 Apr. 2024].

14. Bowel Cancer UK (2022). Kev noj zaub mov cog qoob loo tuaj yeem txo qis kev pheej hmoo mob qog noj ntshav. [online] Bowel Cancer UK. Muaj nyob ntawm: https://www.bowelcanceruk.org.uk/ [Accessed 8 Apr. 2024].