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Soluble thiab insoluble fibers: dab tsi yog qhov txawv?
Cov txiaj ntsig ntawm soluble fiber ntau ntawm lub cev
Lub luag haujlwm ntawm soluble fiber hauv lub cev yog dab tsi?
Raws li lub npe qhia, soluble fiber yog soluble hauv dej. Lawv suav nrog pectins, pos hniav thiab mucilages. Thaum lawv nkag mus rau hauv cov kua, lawv ua viscous thiab pab txhawb kev zawv zawg ntawm cov khoom seem. Raws li qhov tshwm sim, lawv txo qis kev nqus ntawm cov rog, cov roj cholesterol tsis zoo thiab triglycerides thiab pab tiv thaiv kab mob plawv. Lawv kuj muaj qhov zoo ntawm kev ua kom qeeb ntawm kev nqus ntawm carbohydrates, thiab yog li ua kom qeeb cov piam thaj hauv cov ntshav, uas yog qhov tseem ceeb hauv kev tiv thaiv hom 2 mob ntshav qab zib. Lawv txhawb kev zom zaub mov tsawg dua li cov fibers uas tsis muaj kuab lom, uas ua rau lawv maj mam ua rau cov hnyuv, lawv txo cov plab zom mov thiab tiv thaiv raws plab thaum txhawb kev sib npaug ntawm cov hnyuv. Thaum kawg, raws li lawv qeeb qeeb digestion, lawv ua rau lub siab ntawm satiety thiab yog li tso cai rau koj tswj koj qhov hnyav. Raws li cov no yog cov dej soluble fibers, nws yog ib qho tseem ceeb kom haus dej txaus (tsawg kawg 6 khob) txhua hnub kom tau txais txiaj ntsig los ntawm lawv cov txiaj ntsig.
Soluble fiber nyob qhov twg?
Koj yuav tsum paub tias cov khoom noj fiber ntau muaj ob qho tib si soluble fiber thiab insoluble fiber. Thaum soluble fiber muaj nyob rau hauv cov txiv hmab txiv ntoo (nplua nuj nyob rau hauv pectin xws li txiv apples, pears, txiv kab ntxwv, txiv kab ntxwv, strawberries) thiab zaub (asparagus, taum, Brussels sprouts, carrots), lawv daim tawv nqaij yog feem ntau nplua nuj nyob rau hauv insoluble fiber. Soluble fiber kuj muaj nyob rau hauv legumes, oats (tshwj xeeb tshaj yog oat bran), barley, psyllium, flax thiab chia noob.
References 1. Dietitians ntawm Canada, Cov Khoom Noj Khoom Haus ntawm Soluble Fiber, www.dietitians.ca, 2014 2. Dietary fibers, www.diabete.qc.ca, 2014 3. H. Baribeau, Noj kom zoo dua rau saum, Editions La Semaine, 2014 |