fiber
Kev tshawb fawb tau txuas nrog kev noj zaub mov zoo nrog kev pheej hmoo tsawg ntawm kab mob plawv, ntshav qab zib hom 2, thiab mob plab hnyuv. Kev noj zaub mov muaj fiber ntau tuaj yeem pab nrog kev zom zaub mov thiab tiv thaiv cem quav.
Hauv tebchaws Askiv, qhov kev xav tau fiber ntau txhua hnub rau cov neeg laus yog 30g, tab sis raws li National Food and Nutrition Survey tshiab, qhov nruab nrab noj tsuas yog 19g.
Ib qho ntawm qhov sib txawv tseem ceeb ntawm cov zaub mov cog thiab cov khoom noj tsiaj yog tias tom kawg tsis muab koj lub cev nrog fiber ntau. Qhov no yog ib qho ntawm ntau qhov laj thawj vim li cas koj yuav tsum hloov mus rau kev noj zaub mov zoo. Noj 5 lossis ntau dua zaub hauv ib hnub, nrog rau cov nplej thiab legumes (taum, peas, thiab lentils) yog cov cwj pwm noj qab haus huv uas yuav pab tau koj lub cev.
Cov kab mob plab hnyuv
Tsis yog, peb tsis tau tham txog cov kab mob uas ua rau koj txoj kev noj qab nyob zoo! Peb tab tom tham txog cov kab mob "phooj ywg" uas nyob hauv peb cov hnyuv. Cov ntaub ntawv pov thawj tau tshwm sim tias cov kab mob no cuam tshuam ntau yam ntawm peb txoj kev noj qab haus huv, yog li nws yog ib qho tseem ceeb uas lawv nyob hauv ib puag ncig zoo. Pom tau tias, cov xwm txheej zoo rau lawv tshwm sim thaum peb noj qee yam zaub mov cog. Qee hom fiber ntau tau muab cais ua prebiotics, uas txhais tau hais tias lawv yog cov khoom noj rau peb cov kab mob "phooj ywg". Leek, asparagus, dos, nplej, oats, taum, peas, thiab lentils yog qhov zoo ntawm prebiotic fiber.
Tsis chim siab plob tsis so tswj hlwb
Ntau tus neeg yws yws ntawm qhov mob plab plob tsis so tswj - nws ntseeg tau tias 10-20% ntawm cov pej xeem raug kev txom nyem los ntawm qhov no. Txoj hauv kev zoo ntawm lub neej tuaj yeem pab daws qhov teeb meem no ntau txoj hauv kev. Yog tias cov lus qhia txog kev ua neej yooj yim tsis pab koj, koj yuav tsum hu rau tus kws qhia noj zaub mov. Kev noj zaub mov tsawg hauv cov saw hlau luv luv yuav haum rau koj.
Nco ntsoov tias nws yog ib qho tshwm sim rau cov neeg uas muaj kab mob celiac yuav raug kuaj pom tsis zoo nrog lub plab plob tsis so tswj. Txhawm rau txheeb xyuas qhov tseeb ntawm diangosis, nws tsim nyog ua kev tshawb fawb ntxiv.
Hloov mus rau kev noj zaub mov vegan
Raws li nrog kev hloov pauv kev noj haus, kev hloov mus rau veganism yuav tsum maj mam. Qhov no muab sijhawm rau koj lub cev los hloov kho kom tau txais fiber ntau ntxiv. Nws tseem ceeb heev kom tshem tawm cov fiber ntau nrog cov kua dej kom ntau kom koj lub plab ua haujlwm zoo.