Coarse fibers uas cov khoom muaj nyob hauv? Daim ntawv teev cov khoom muaj coarse dietary fiber ntau

Txhua tus ntawm peb ib zaug hnov hais tias peb lub cev tsis tshua muaj txiaj ntsim khoom noj. Hauv cov khoom uas lawv muaj thiab muaj nuj nqis uas lawv muaj rau tib neeg kev noj qab haus huv - cov ntaub ntawv no yog muab tso tawm hauv qab no. Tsis tas li ntawd, tsab xov xwm piav qhia txog cov txiaj ntsim ntawm cov khoom siv saum toj no rau cov neeg ua haujlwm.

Dab tsi yog coarse kev noj haus fiber ntau

Kev noj haus fibers nkag mus rau tib neeg lub cev nyob rau hauv daim ntawv ntawm cov undigested carbohydrates nrog tsob nroj khoom noj khoom haus. Cov no yog cov polymers ntawm polysaccharides thiab lawv cov derivatives.

Cov tshuaj no muab faib ua ob pawg loj:

• Phom soluble;
• Ntxig insoluble.

Rau qhov muag khoom noj muaj fiber ntau dextrans, agarose, gum, pectins belong. Coarse fibers yog fiber ntau, uas yog ib qho polymer qabzib. Vim hais tias ntawm qee qhov sib txawv nyob rau hauv lub saw ntawm molecules, nws tsis cais nyob rau hauv lub plab hnyuv siab raum ntawm digestive ib ntsuj av.

Nws yuav tsum raug sau tseg tias cov coarse fibers tsis yog qhov chaw ntawm lub zog. Nyob rau hauv qhov kev txiav txim ntawm microorganisms, lawv yog ib feem tawg lawm. Lub zog uas tso tawm thaum lub sijhawm no yog siv rau cov kev xav tau ntawm cov kab mob.

Monosaccharides, uas yog tsim nyob rau lub sij hawm tsim cov khoom noj khoom haus, hloov mus ua fatty acids uas yog: oily, propionic thiab acetic. Cov tshuaj no yog absorbed los ntawm phab ntsa ntawm txoj hnyuv, thiab tsuas yog 1% ntawm lawv nkag mus rau tib neeg lub cev. Lignin, uas muaj ntau cov khoom uas muaj coarse kev noj haus fiber, thiab tsis tau nqis. Yog li ntawd, feem ntau lawv yeej yog cov "ballast substances". Thiab nyob rau hauv vain! Tom qab tag nrho, lawv ua si lub luag haujlwm tseem ceeb hauv txoj kev zom cov zaub mov.

Dietary fiber: ntxhib

Fibre muaj cov kua qab zib (molecules). Nws feem ntau pom muaj nyob hauv qhov thiab muaj kev zoo sib xws nrog cov hmoov txhuv nplej siab. Nws yog paub tias tej nroj tsuag thiab ntoo kuj yog tsim ntawm cellulose, uas, ntawm chav kawm, tsis cais. Nws kuj tshwm sim nyob rau hauv tib neeg lub cev: lub plab yuav tsis extract nws, yog li nyob rau hauv nws tus kheej nws tsis muaj zog.

Qhov tseeb no tau muab rau qhov tseeb tias ntau tus kws tshawb fawb ntawm lub xyoo dhau los pib ua pov thawj, zoo li cov nplaum fiber hauv cov khoom yog "ballasted" thiab tsis zoo rau lub cev. Cov kws tshawb fawb xav kom "ntxuav" cov zaub mov ntawm cov khoom noj saum toj no. Yog li ntawd, neeg txoj kev noj qab haus huv deteriorated significantly. Tus kws kho mob ntawm Sciences ntseeg hais tias tus yuav txo tau ntawm kev noj haus fiber nyob rau hauv cov khoom noj nyob rau hauv nruab nrab ntawm lub XX xyoo pua tau coj mus rau txoj kev loj hlob ntawm ntau cov qog nqaij hlav, rog, lub plawv muaj teeb meem, plab hnyuv kab mob.

Lub luag hauj lwm ntawm cellulose nyob rau hauv lub cev

Kev ua hauj lwm ntawm cov khoom noj ntxhib fibers yog cov ntau haiv neeg:

• Ua kom cov synthesis ntawm lipase hauv cov ntaub so ntswg;
• Txo tus nqi ntawm kev nqus ntawm di- thiab monosaccharides nyob rau hauv txoj hnyuv;
• Tswj cov ntsiab lus ntawm cov piam thaj hauv cov ntshav;
• Tiv thaiv lub cev los ntawm kev sib ntxiv ntawm cov tshuaj insulin;
• Tsub kom qaug tshuaj thiab khi ntawm cov kua qaub acids, cholesterol thiab nruab nrab steroids;
• Pab txhawb lub cev qhov hnyav hauv cov ntsiab lus zoo;
• Txo cov synthesis ntawm cov cholesterol thiab fatty acids uas nyob hauv siab;
• Tswj cov qib phospholipids nyob hauv chav dej;
• Tiv thaiv cov pob zeb hauv lub gallbladder;
• Npaj ib qho kev zoo ntawm cov kab mob hauv cov kua mis thiab txoj hnyuv;
• Txuam nrog kev loj hlob ntawm hemorrhoids thiab cem quav.

Cov khoom uas muaj coarse fiber ntau cuam tshuam nrog txoj kev loj hlob ntawm mob cancer hauv lub nruab nrog cev ntawm cov hnyuv. Piv txwv, tom qab kib nqaij, carcinogens yog tsim. Yog tias cov quav ntim quav tsis tau ntev ntev, cov tshuaj no pib nqus los ntawm txoj hnyuv loj. Qhov no ua rau txoj kev loj hlob ntawm kev mob qog nqaij hlav.

Tsis tas li, fiber ntau muaj peev xwm los ntxaum tau hnyav hlau cov ntsev, li no tiv thaiv lawv cov nqus mus rau hauv nruab nrog cev.

Qog fiber ntau yog qhov tseem ceeb rau cov poj niam kev noj qab haus huv. Cov kws tshawb fawb pom tau tias cov poj niam uas haus cov khoom noj kom txaus rau cov zaub mov muaj fiber ntau, txo txoj kev pheej hmoo ntawm kev loj hlob ntawm zes qe menyuam thiab lub mis.

Mos thiab coarse fibers: uas cov khoom muaj

Thiab soluble thiab insoluble tshuaj ballast yuav tsum tam sim no nyob rau hauv tib neeg noj cov zaub mov. Tom qab tag nrho, kom paub meej lub neej ntawm lub cev peb xav tau cov mos mos thiab coarse. Yam khoom twg lawv muaj? Cov ntaub ntawv no yuav muab tso rau hauv cov nram qab no:

1. Tshuaj fiber ntau rau khoom noj khoom haus:

• Qos yaj ywm (barley, rye, oats);
• Taum (taum, lentils, peas, taum);
• Txiv hmab txiv ntoo (prunes, avocados, tev ntawm apples, raisins, tev ntawm quince thiab peaches).

2. Cov khoom uas muaj coarse dietary fiber ntau insoluble:

• Xua
• Cauliflower;
• Broccoli;
• String taum;
• Txiv Hmab Txiv Ntoo;
• Taum;
• Ceev, noob;
• Buckwheat;
• Qos yaj ywm hauv "khaub ncaws";
• Nceb.

Ib qho me me ntawm fiber ntau tam sim no nyob rau hauv cov muaj pes tsawg leeg thiab zaub xws li carrots, taub dag, dos, zaub txhwb qaib, lws suav, beetroot, dib, tswb kua txob, spinach, dill, zucchini.

Nws yuav tsum tau sau tseg tias kev kho cua sov tsis tuaj yeem ua rau cov khoom muaj fiber ntau hauv zaub txhua lub sijhawm.

Nws yog nthuav tias muaj cov khoom noj uas muaj cov mos mos thiab coarse ntxig. Hauv cov khoom uas ob hom ntawm cov khoom noj tau hais los saum no? Qhov no yog feem ntau taum. Tsis tas li ntawd, cov nqaij mos thiab coarse diav fibers muaj nyob hauv daim tawv nqaij ntawm ntau cov txiv hmab txiv ntoo.

Luv luv piav qhia ntawm cov khoom uas muaj cov kabmob noj haus

• Xua Cov khoom no muaj li ntawm 40% cov roj. Tag nrho bran - thiab rye, thiab kua, thiab oatmeal, thiab hom qoob mog - yog ib qho zoo heev ntawm cov coarse fibers.
• Buckwheat. Cov khoom no muaj 2 zaug ntau dua fiber ntau dua li ntawm cov cereals. Yog tias ib tug neeg noj ib khob ntawm buckwheat, nws yuav muab nws tus kheej nrog 20% ntawm txhua hnub ua ke ntawm lub cev muaj zog.
• Noob. Ib qho zoo heev ntawm fiber ntau yog noob flax. Nyob rau hauv ib tug tablespoon ntawm no cov khoom muaj txog 7 grams fiber.

Txhua hnub xav tau rau cov ntxhib fib nyiab

Tus neeg muaj mob muaj nkeeg yuav tsum muaj txog li 25-40 grams ntawm cov tshuaj saum toj no hauv nws lub cev txhua hnub. Kev ua txhua hnub rau txhua tus neeg txawv. Nws nyob ntawm caloric cov ntsiab lus ntawm kev noj haus, lub regime ntawm lub cev ua ub no ntawm ib tug neeg, lub xeev ntawm nws noj qab haus huv thiab hnyav, thiab tseem nyob rau lwm yam.

Rau cov menyuam yaus uas sib piv nrog cov neeg muaj kab mob hnyav, txhua txhua hnub uas yuav tsum tau muaj rau cov zaub mov sib txawv yog me ntsis qis dua.

Cov kws tshawb fawb hais tias: kom muab lub cev nrog cov tshuaj yeeb dej cawv rau hauv cov nqi saum toj no, tus neeg nruab nrab ib hnub yuav tsum tau noj li 1.5 kg ntawm cov txiv hmab txiv ntoo tshiab thiab zaub. Ntawm chav kawm, feem ntau cov nyiaj no yog qhov tsis txaus. Yog li ntawd, cov kws qhia tawm tswv yim kom muaj ntau yam kev noj haus nrog rau lwm cov khoom uas muaj cov zaub mov muaj fiber ntau.

Ib qho tseeb: cov kws tshawb fawb tau tshawb xyuas tias tus neeg noj tsis pub ntau tshaj 25 grams ntawm cov khoom siv saum toj no, ntawm 10 g yog muaj nyob rau hauv cov qhob cij thiab lwm cov khoom siv cereal, 7 grams yog cov qos yaj ywm, 6 grams rau lwm cov zaub, 2 grams rau txiv hmab txiv ntoo .

Fibers ntxhib ntawm poob phaus

Cov khoom uas muaj coarse fiber ntau pab tau rau neeg rog. Yog tias muaj fiber ntau txaus hauv tib neeg lub cev, nws muaj txiaj ntsig rau cov txheej txheem hauv qab no:

• Tus nqi ntawm kev pum plab yog qhov txo tsawg;
• Ncab nws nce, uas txhawb rau kev tsim lub siab ntawm kev tuaj yeem thiab tiv thaiv cov kabmob;
• Suppressed qab los noj mov.

Tsis tas li ntawd, coarse kev noj haus fiber muaj cov synthesis ntawm cov rog hauv adipose ntaub so ntswg. Lawv kuj muaj cov kab mob hauv diuretic. Qhov no txhais tau hais tias fibre muaj txiaj ntsig rau kev tshem tawm ntawm sodium thiab dej los ntawm lub cev.

Contraindications mus rau siv cov coarse kev noj haus fiber ntau

Cov tshuaj sau qoob no nrog qee cov kab mob yuav tsum tau siv nrog kev ceeb toom thiab hauv kev qaug cawv. Cov no yog:

• duodenal rwj ;
• O ntawm txoj hlab pas;
• Mob plab;
• Gastritis;
• Duodenitis.

Cov kws kho mob nco ntsoov tias thaum muaj kev sib zog ntawm cov kab mob no, cov khoom noj uas tsis tshua muaj fiber ntau yuav tsum tsis txhob siv txhua. Cov kws kho mob pom zoo kom ua zoo li no tshwj xeeb, qhov twg cov khoom hais los saum toj no muaj nyob rau hauv qhov tsawg kawg nkaus.

Cov kab mob ua kom tsis muaj zog yog tsis yog qhov chaw ntawm lub zog, tab sis muab ntau tus tseem ceeb hauv cov tib neeg lub cev, ntawm cov uas yog kev tsuj roj ntawm cov khoom noj los ntawm cov hnyuv. Qhov tsis muaj cov tshuaj yeeb dej caw tuaj yeem ua rau muaj kev mob nkeeg loj, yog li ntawd nws yog qhov yuav tsum tau muaj nyob rau hauv koj qhov kev noj haus.