Fiber rau poob phaus thiab rau kev noj qab haus huv: dab tsi yog qhov yuav tsum muaj rau nws siv

Cellulose yog hu ua cov khoom noj muaj fiber ntau nyob rau hauv tag nrho cov zaub mov ntawm cov hauv paus chiv keeb: zaub, txiv hmab txiv ntoo, nplej, legumes. Dab tsi yog ib qho zaub fiber ntau? Qhov no yog ib feem ntawm cov nroj tsuag uas tsis zom, tab sis muaj txiaj ntsig zoo rau cov txheej txheem physiological hauv peb lub cev. Yog li, vim li cas qhov kev xav tau ntawm kev noj zaub mov fiber ntau puas poob phaus thiab hauv cov khoom uas nws muaj?

Fiber tsis yog digested nyob rau hauv lub digestive ib ntsuj av. Peb cov enzymes tsis tuaj yeem rhuav tshem cov fiber ntau, yog li lawv ncav cuag cov hnyuv tsis hloov. Txawm li cas los xij, lawv tau metabolized los ntawm cov plab hnyuv microflora. Yog li fiber ntau muaj txiaj ntsig zoo rau kev poob phaus, thiab kev ua haujlwm ntawm lub plab zom mov, thiab ntxuav lub cev ntawm cov co toxins.

Nyeem peb lwm cov lus tseem ceeb txog khoom noj khoom haus:

• PROPER NUTRITION: cov lus qhia ua tiav tiav rau txoj kev hloov mus rau PP
• Vim li cas peb thiaj li xav tau carbohydrates, cov khoom siv ua kom yooj yim thiab cov carbohydrates rau qhov kev poob phaus
• Protein rau poob phaus thiab mob leeg: txhua yam koj yuav tsum paub
• Suav cov calories: cov lus qhia tshaj plaws nyob rau hauv kev suav saib muaj calorie!
• Cov tshuaj ua si 10 yam saum toj kawg nkaus: dab tsi uas yuav tsum tau ua rau cov leeg mob

Cov ntaub ntawv dav dav txog fiber ntau

Fiber yog ib yam khoom tseem ceeb rau tib neeg, tab sis nrog txoj kev loj hlob ntawm kev lag luam khoom noj khoom haus hauv ib qho kev noj zaub mov nws tau mob heev. Niaj hnub no lub ntiaj teb no tab tom ntsib ib qho kev ua tiav los yog ua kom zoo cov khoom, uas yog cleared los ntawm cov ntaub so ntswg. Piv txwv li, tom qab ua cov nplej xim av kom tau polished nplej dawb, ntau hom nplej nplej - hmoov nplej dawb los yog cov nplej kub, txiv hmab txiv ntoo - kua txiv hmab txiv ntoo, marmalades thiab jams. Los yog txawm coj tus piv txwv banal tshaj plaws: cane qab zib tau refined qab zib. Yog li, cov khoom hauv cov txheej txheem yog deprived ntawm kev noj haus fiber ntau.

Nws tag nrho ua kom yooj yim ua noj ua haus thiab nws noj. Tab sis nrog rau kev vam meej thiab zoo li ntawm lub rhawv ntawm ib tug loj ntau yam ntawm refined khoom, noob neej tau ntsib nrog cov teeb meem ntawm tsis muaj fiber ntau nyob rau hauv lub cev. Yog li ntawd nws tau dhau los ua ntau thiab nrov khoom xws li bran, uas muaj cov ntaub ntawv khaws tseg ntawm cov khoom noj fiber ntau.

Fiber nyob rau hauv cov zaub mov yuav soluble thiab insoluble:

• Soluble noj fibersthaum nyob rau hauv kev sib cuag nrog dej hloov mus rau hauv ib daim ntawv zoo li jelly. Rau soluble dietary fibers muaj xws li legumes, zaub, txiv hmab txiv ntoo, algae.
• Insoluble noj fibers: nyob twj ywm tsis hloov txawm nyob rau hauv kev sib cuag nrog dej. Cov no suav nrog cov khoom lag luam cereal, noob.

Rau kev ua haujlwm ntawm lub cev yuav tsum tau noj ob qho tib si soluble thiab insoluble fiber. Lawv ua haujlwm sib txawv thiab tsis yog ib txwm hloov pauv tau.

8 cov txiaj ntsig ntawm fiber ntau rau kev poob phaus thiab noj qab haus huv

1. Kev noj fiber ntau txaus txaus txo qab los noj mov. Insoluble fiber nyob rau hauv qhov kev txiav txim ntawm cov kua txiv hmab txiv ntoo ua rau lub plab thiab muab kev xav ntawm satiety rau lub sijhawm ntev. Qhov no yog ib qho ntawm cov txiaj ntsig tseem ceeb ntawm kev noj fiber ntau rau kev poob phaus.
2. Insoluble fiber tswj lub plab zom mov, tiv thaiv putrefaction, thiab ua rau nws yooj yim khiav tawm. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov neeg uas noj ntau cov zaub mov uas nyuaj rau zom thiab tej zaum yuav ua rau cem quav (ntawm lawv tsis yog "tshuaj" cov khoom qab zib thiab khoom noj ceev, tab sis, piv txwv li, nqaij thiab khoom noj siv mis).
3. Nrog soluble fiber los ntawm lub cev tshem tawm cov khoom pov tseg thiab cov tshuaj lom. Tshwj xeeb tshaj yog tseem ceeb fiber yog rau yuag poob. Kev tshem tawm cov rog ntau dhau ua rau tso tawm cov tshuaj lom hauv lub cev thiab kev noj zaub mov fiber ntau pab ntxuav lub cev ntawm co toxins.
4. Fiber qeeb qhov nqus ntawm cov suab thaj thaum txhaj rau hauv txoj hnyuv, yog li txo qis cov tshuaj insulin thiab txo qis glycemic Performance index ntawm cov zaub mov. Piv txwv li, nplej xim av muaj glycemic Performance index ntawm 50, thiab polished dawb mov yog hais txog 85. Nws kuj yog ib qho kev sib cav muaj zog hauv kev pom zoo ntawm fiber ntau rau kev poob phaus. Tsis tas li ntawd, kev noj zaub mov fiber ntau yog kev tiv thaiv kev rog thiab ntshav qab zib.
5. Fiber normalizes plab hnyuv microflora. Ib txwm microflora boosts kev tiv thaiv kab mob, thiab nws tsis tuaj yeem ua rau daim tawv nqaij tawg, tawv nqaij tsis zoo, plab zom mov, tsam plab.
6. Fiber nqus cov cholesterol thiab txhawb nqa nws tawm ntawm lub cev. Qhov no txo ​​qhov kev pheej hmoo ntawm kab mob plawv thiab cov hlab ntsha.
7. Coarse fiber txhawb cov phab ntsa ntawm txoj hnyuv uas impede tsim ntawm malignant qog. Raws li, nws txo qhov kev pheej hmoo ntawm mob qog noj ntshav hauv plab thiab hnyuv.
8. Lwm qhov tseem ceeb ntxiv ntawm kev noj zaub mov nrog fiber ntau yog qhov txo qis ntawm pob zeb tsim hauv lub gallbladder.

Raws li koj tuaj yeem pom, cov txiaj ntsig ntawm fiber ntau rau kev poob phaus thiab kev tswj xyuas kev noj qab haus huv tsis tuaj yeem cuam tshuam. Hmoov tsis zoo, cov neeg feem coob tsis quav ntsej txog cov khoom ntuj tsim, muab kev nyiam rau cov khoom noj uas tsis muaj fiber ntau. Tab sis yog tias koj txiav txim siab kom noj cov zaub mov muaj fiber ntau (raws li kev poob phaus thiab kev noj qab haus huv), peb muab qee cov lus qhia rau koj txog yuav ua li cas nws ua tau.

Cov lus qhia txog kev noj fiber ntau

1. Rau lub plab zom mov zoo thiab qhov hnyav poob fiber ntau yog qhov tseem ceeb. Yog li ntawd nquag noj txiv hmab txiv ntoo, zaub, txiv ntoo, txiv hmab txiv ntoo qhuav, noob, legumes, whole grains, bran lossis qhob cij ntawm ntxhib sib tsoo.
2. Tej zaum yuav txo cov khoom noj uas tsis muaj fiber ntau. Xws li muab kev nyiam rau xim av, qhob cij nrog bran, cane qab zib. Nco ntsoov tias cov khoom noj siv mis thiab nqaij noj fiber ntau tsis yog kiag li.
3. Nyob rau hauv cov txheej txheem ntawm kev kho cua sov ntawm kev noj haus fiber ntau nyob rau hauv zaub tsuas yog 20 feeb ntawm kev ua noj yog txo los ntawm ib nrab. Sim noj zaub tshiab los yog ua noj rau hauv txoj kev sparing tshaj plaws los ntawm kev ntxiv lawv tsuas yog thaum kawg ntawm kev ua noj.
4. Cov ntaub ntawv ntawm fiber ntau yog bran. Ntxiv rau cov nplej, kua zaub, yogurt - nws yuav txo koj txoj kev qab los noj mov thiab txhim kho kev zom zaub mov. Ua ntej cov bran tuaj yeem soaked hauv dej sov thiab tos 20 feeb kom txog thaum lawv o. Yog tias koj ntxiv bran hauv cov kua zaub, lawv hloov pauv tag nrho cov qhob cij, thaum noj su yuav muaj txiaj ntsig zoo thiab noj qab haus huv. Los ntawm txoj kev, yog hais tias koj xav mus ua noj ib tug qab thiab fragrant kua zaub uas pom ntawm no ntau ntau xaiv ntawm pickle.
5. Yog tias koj noj zaub mov ntau ntau zaub, txiv hmab txiv ntoo, cereals, bran uas koj siv tsis tau. Nyob rau hauv txhua rooj plaub, cov khoom no yog indispensable.
6. Qee cov neeg siv coarse fibers, txawm tias nyob rau hauv ib txwm muaj, tuaj yeem ua rau flatulence. Qhov no yog vim lub peculiarity ntawm plab hnyuv microflora. Hauv qhov no, haus cov fiber ntau hauv me me, maj mam hloov koj lub cev rau nws siv.
7. Yuav tsum tsis txhob noj fiber ntau dhau. Vim hais tias nws yog ib qho sorbent rau kev ua kom huv ntawm lub cev, nrog rau cov tshuaj lom uas tuaj yeem raug tshem tawm kuj tseem muaj txiaj ntsig microelements thiab vitamins. Zaub fibers yog ib yam khoom tseem ceeb rau tib neeg, tab sis tsis txhob tsim txom lawv.
8. Fiber absorbs dej ntau, yog li nco ntsoov nrog nws noj nrog dej kom ntau (ntxiv 2-3 khob dej 20-30 g ntawm cov khoom noj fiber ntau).
9. Yog tias koj xav tias koj tsis haus cov khoom noj muaj fiber ntau nrog cov khoom lag luam, koj tuaj yeem yuav cov khoom siv tshwj xeeb. Fiber tuaj yeem tsim nyob rau hauv daim ntawv ntawm hmoov, granules thiab txawm tshwj xeeb tuav. Thiab muag raws li nyias hom (cellulose, hemicellulose, lignin, pectin, gum) thiab kev xaiv ua ke.
10. Kwv yees li niaj hnub noj fiber ntau 35-45 grams (25 g). Nyeem ntxiv txog fiber ntau hauv cov khoom, saib hauv qab no. Yog tias koj txiav txim siab nce tus nqi ntawm cov zaub mov noj fiber ntau, koj yuav tsum ua kom maj mam. Ib qho piv txwv zaub mov, uas qhib kev noj fiber ntau txhua hnub:

Cov ntsiab lus fiber ntau ntawm cov khoom: rooj

Txhawm rau kom nkag siab ntau npaum li cas cov khoom noj fiber ntau koj noj, koj muab lub rooj nrog cov ntsiab lus ntawm cov roj hauv cov khoom:

Lwm lub rooj nrog cov ntsiab lus ntawm cov rog hauv cov khoom:

Cov khoom noj muaj fiber ntau:

Cov kws tshawb fawb tau ua pov thawj tias kom txaus ntawm fiber ntau txo qhov kev pheej hmoo ntawm ntau yam kab mob. Yog li ntawd, nws yog ib qho tseem ceeb kom noj zaub tshiab thiab txiv hmab txiv ntoo, legumes thiab nplej, noob thiab bran. Cov fiber ntau zoo rau kev poob phaus, vim nws txo qis qab los noj mov thiab pab ntxuav lub cev ntawm co toxins.

Saib ntxiv: 10 lub laj thawj kom tso cov khoom qab zib thiab 10 lub tswv yim yuav ua li cas thiaj ua tiav qhov no.