Fiber los yog noj fiber ntau yog cov carbohydrates nyuaj uas peb lub cev xav tau. Tshwj xeeb tshaj yog cov hnyuv, uas muaj fiber ntau muab tag nrho, tsis muaj kev cuam tshuam ua haujlwm. Thaum saturated nrog noo noo, fiber ntau swells thiab tawm mus, noj nrog nws undigested zaub mov thiab co toxins. Ua tsaug rau qhov no, kev nqus ntawm lub plab thiab cov hnyuv txhim kho, qhov tsim nyog cov vitamins thiab microelements nkag mus rau hauv lub cev tag nrho.
Fiber kuj tseem tuaj yeem txhawb cov txheej txheem metabolic ntawm peb lub cev, uas muaj txiaj ntsig zoo ntawm qib roj cholesterol thiab insulin hauv cov ntshav. Noj fiber ntau hauv cov zaub mov tiv thaiv plab hnyuv oncology, vim, ua tsaug rau kev ceev ceev, cov khoom tsis zoo tsis muaj sij hawm los ua mob rau cov phab ntsa ntawm lub cev.
Qhov pom tseeb ntxiv ntawm kev noj fiber ntau yog qhov poob phaus thiab kev tiv thaiv cem quav. Vim yog peristalsis nce ntxiv, cov hnyuv ua haujlwm nquag thiab cov rog tsis muaj sijhawm kom nqus tau zoo, tau tso nrog ntau centimeters ntawm lub cev.
Txhawm rau kom tsis txhob muaj qhov cuam tshuam - tsam plab, hnyav thiab teeb meem nrog cov quav - thaum noj fiber ntau, koj yuav tsum haus dej kom ntau.
Pom qhov twg fiber ntau
Fiber yog soluble thiab insoluble. Soluble normalizes qabzib qib, thiab insoluble daws cov teeb meem ntawm txoj hnyuv motility. Soluble fiber ntau nyob rau hauv legumes, thaum insoluble fiber muaj nyob rau hauv zaub, txiv hmab txiv ntoo, bran, ceev, thiab noob.
Cov nplej nplej tag nrho, nplej zom, thiab cov nplej nplej tag nrho muaj fiber ntau. Nyob rau hauv tev ntawm txiv hmab txiv ntoo thiab zaub, thaum nyob rau hauv high kub, ib co kev noj haus fiber ntau lov. Qhov chaw ntawm fiber ntau yog nceb thiab berries, txiv ntoo thiab txiv hmab txiv ntoo qhuav.
Nutritionists pom zoo kom haus tsawg kawg 25 grams fiber ntau ib hnub twg.
Cov lus pom zoo rau kev nce fiber ntau hauv kev noj haus
- Noj zaub thiab txiv hmab txiv ntoo nyoos; thaum ua noj, siv txoj kev ceev ceev los yog stewing;
- haus kua txiv hmab txiv ntoo;
- Noj tag nrho cov cereal nrog bran rau pluas tshais;
- Ntxiv txiv hmab txiv ntoo thiab berries rau lub porridge;
- Noj legumes tsis tu ncua;
- Muab kev nyiam rau tag nrho cov cereals;
- Hloov cov khoom qab zib nrog txiv hmab txiv ntoo, berries thiab txiv ntoo.
Ua tiav Fiber Ntxiv
Fiber, uas yog muag hauv khw muag khoom, tsis muaj tag nrho cov tebchaw nrog lwm yam khoom. Cov khoom uas nws tau cais tawm tsis muaj nqi rau lub cev. Xwb, koj tuaj yeem siv bran lossis ncuav mog qab zib los ntawm kev ua zaub thiab txiv hmab txiv ntoo - xws li fiber ntau tuaj yeem pab kho koj lub cev.
फायबर चे अन्न कोणते