Fiber yog ib qho tseem ceeb ntawm kev noj zaub mov zoo. Nws cov txiaj ntsig zoo rau peb lub cev yog qhov loj heev - los ntawm kev tsim cov plab hnyuv microflora kom txo cov roj cholesterol thiab tiv thaiv kev mob stroke. Tab sis ntau npaum li cas thiab los ntawm cov peev txheej twg yog qhov zoo tshaj kom suav nrog fiber ntau hauv koj cov khoom noj?
Vim li cas peb thiaj xav tau fiber ntau
Muaj peb hom fiber ntau uas tseem ceeb rau peb kev noj qab haus huv:
Insoluble fiber ntau muaj lub luag haujlwm rau kev tsim cov quav, pab tswj lub plab zom mov tsis tu ncua, saturate thiab nrawm cov zaub mov los ntawm txoj hnyuv.
Soluble fiber ntau ua raws li prebiotic, txhawb kev loj hlob ntawm cov kab mob muaj txiaj ntsig thiab kev noj qab haus huv tag nrho ntawm digestive. Lawv tswj cov roj cholesterol thiab ntshav qab zib. Tsis tas li ntawd, soluble fiber slows txoj kev ntawm cov zaub mov los ntawm txoj hnyuv, ua rau satiety.
Hmoov txhuv nplej siab ua zoo li fiber ntau vim tias hom hmoov txhuv nplej siab no tsis zom. Nws txhawb nqa cov kab mob hauv lub plab noj qab haus huv, pab tswj kev nqus cov piam thaj, ua kom cov tshuaj insulin rhiab heev, thiab txhim kho satiety.
Thaum peb tsis tau txais fiber ntau txaus, cov teeb meem hauv qab no tuaj yeem tsim:
- cem quav,
- anal fissures thiab hemorrhoids,
- ntshav qab zib surges,
- txo qis cov roj cholesterol,
- sluggish ua haujlwm ntawm digestive system,
- bloating thiab flatulence
- nce siab ntawm kev tshaib kev nqhis.
Qhov zoo tshaj plaws ntawm fiber ntau
Nws yog dav ntseeg tias koj yuav tsum tau noj ntau cov qhob cij, cereals, thiab pasta kom tau cov fiber ntau uas koj xav tau. Txawm li cas los xij, cov no tsis yog qhov zoo tshaj plaws. Koj puas paub tias tsuas yog ib lub pear muaj 6 grams fiber ntau, ib nrab avocado muaj 6,5 grams, thaum ob peb lub ncuav ntawm tag nrho cov nplej muaj 4 grams thiab ib qho kev pab ntawm bran muaj 5-7 grams? Uas tau hais tias, txiv hmab txiv ntoo thiab zaub noj qab haus huv tsis yog vim lawv muaj fiber ntau - lawv muaj phytonutrients thiab antioxidants.
Nws ntseeg tau tias cov neeg laus yuav tsum tau txais 25-30 grams fiber ntau ib hnub. Thiab ntawm no yog qhov zoo tshaj plaws los suav nrog hauv koj cov khoom noj.
Lentils
Ib nrab khob - 8 grams fiber
Nws yog cov nroj tsuag zoo heev ntawm cov hlau thiab zoo kawg nkaus ua tiav txhua pluas noj.
Taum dawb
Ib nrab khob - 9,5 grams fiber
Cov taum zoo kawg no mus tau zoo nrog ntau cov khoom xyaw thiab tuaj yeem siv rau hauv cov kua zaub, zaub xam lav, appetizers, ua ib qho tseem ceeb los yog ua ib sab phaj.
Taum dub
Ib nrab khob - 7,5 grams fiber
Zoo li lentils thiab lwm yam legumes, taum tuaj yeem pab koj poob phaus thiab tiv thaiv qog noj ntshav.
Raspberry
1 khob - 8 grams fiber
Cov txiv hmab txiv ntoo yog qab thiab yog qhov zoo ntawm cov vitamins thiab antioxidants. Smoothies, zaub nyoos thiab lwm yam txiv hmab txiv ntoo yog cov kev xaiv zoo rau cov khoom qab zib noj qab haus huv.
artichokes
1 medium artichoke - 10 grams fiber ntau
Artichokes yog qhov zoo tshaj plaws ntawm fiber ntau hauv lub nceeg vaj cog thiab yog ib qho yooj yim heev los npaj. Sim daim ntawv qhia no rau artichokes ci nrog qej thiab txiv qaub, piv txwv li.
Avocado
Ib nrab avocado - 6,5 grams fiber
Avocado yog superfood tiag tiag thiab yog qhov tseem ceeb ntawm unsaturated fatty acids rau kev noj qab haus huv. Avocados yog ib qho yooj yim los muab tso rau hauv cov zaub mov noj qab haus huv, kuv lub app mobile muaj qee cov zaub mov yooj yim: zaub xam lav, khoom noj txom ncauj, thiab avocado noj tshais.
Txiv moj coos
1 medium pear - 6 grams fiber ntau
Pears yog ib qho qab ntxiv rau cov kua txiv hmab txiv ntoo, cocktails thiab koj nyiam zaub xam lav. Yog li ua txiv apples thiab txiv kab ntxwv, uas txhua tus muaj 4 grams fiber ntau.
Dag
1 khob siav chard - 4 grams fiber
Mangold yog ib qho khoom noj khoom haus zoo tshaj plaws hauv ntiaj teb. Cov zaub ntsuab ntsuab no qab qab tuaj yeem ntxiv rau ntau lub tais thiab kua txiv hmab txiv ntoo. Los ntawm txoj kev, siav kale muaj 5 grams fiber, spinach thiab beet zaub - 4 grams txhua, thiab kale - 3 grams.
Zaub pob qe
1 khob Brussels sprouts - 6 grams fiber
Brussels sprouts (kuv nyiam kale) yog ib qho ntawm cov khoom noj uas tib neeg feem ntau tig lawv lub qhov ntswg txog. Tab sis thaum siav kom zoo, nws qab tiag tiag! Sim no yooj yim qej Brussels sprouts daim ntawv qhia, piv txwv li. Lwm cov zaub muaj fiber ntau muaj xws li broccoli (5 grams tauj ib pab) thiab zaub paj (4 grams). Los ntawm txoj kev, cabbage yog ib tug storehouse ntawm antioxidants, uas ua rau nws ib tug ntawm cov khoom noj muaj txiaj ntsig tshaj plaws.
Almonds
30 grams ntawm almonds - 3 grams fiber
Almonds thiab lwm yam txiv ntoo muaj 2-4 grams fiber ntau rau ib qho. Txhua tus neeg tuaj yeem them taus me me ntawm cov txiv ntoo ib hnub. Tom qab tag nrho, nws yog qhov zoo tshaj plaws ntawm cov rog, cov vitamins thiab minerals.
Noob ntawm chia
1 tablespoon chia noob - 6 grams fiber
Chia yog lwm superfood. Cov noob no, vim lawv muaj peev xwm tig mus rau hauv cov khoom zoo li gel, tuaj yeem tsim cov khoom noj qab zib zoo thiab muaj txiaj ntsig zoo. Lwm cov noob kuj tseem muaj txiaj ntsig zoo ntawm fiber ntau, xws li flaxseeds (2 grams ib tablespoon) los yog noob hnav (ib lub hlis twg khob muaj 4 grams).