Cov khoom muaj fiber

Cov khoom uas muaj fiber ntau yog zoo heev rau koj noj qab haus huv, vim hais tias lawv txiav txim koj lub plab microflora. Fiber - fiber muaj nyob rau hauv cov nroj tsuag (cov hauv paus hniav, stems, tubers, txiv hmab txiv ntoo thiab nplooj). Nws muaj ob hom ntawm fiber: soluble thiab insoluble. Cov thawj pab pawg neeg no muaj xws li zaub pos hniav thiab pectins. Nws yog muaj nyob rau hauv oat flakes, rye cij, legumes, feem ntau txiv hmab txiv ntoo thiab zaub.

Qhov thib ob: lignin, cellulose thiab hemicellulose. Pom nyob rau hauv cov nplej, ceev, bran. Ib txhia cov zaub mov muaj ob soluble thiab insoluble fiber. Yog li ntawd Kua tev muaj cellulose thiab sis plawv hniav - pectin.

Noj cov khoom noj uas muaj cellulose muaj ib tug xov tooj ntawm zoo. Cov muaj xws li:

1) txhim kho kev zom;

2) kev tiv thaiv ntawm tus kab mob plawv, txij li thaum fiber thiaj cholesterol;

3) kev tiv thaiv ntawm kev mob;

4) txo cov ntshav qab zib theem;

5) yeej txhawb poob;

Ntau pab kev noj haus fiber muaj nyob rau hauv tej yam ntuj tso khoom. Cov khoom siv tib yam uas tau raug kho thiab muaj fibrous additives xws li polydextrose, inulin los yog maltodextrin tsawg dua.

Muaj coob tus neeg nug: "Yuav ua li cas cov zaub mov muaj fiber," Vim lub fact tias nws yog pab rau kev kho mob, yuav tsum paub cov lus teb rau lo lus nug no yog tsim nyog.

Cov khoom noj uas muaj fiber ntau.

Loj npaum li cas ntawm fiber nyob rau hauv tag nrho cov nplej (buckwheat, oatmeal).

Nyob rau hauv lwm yam nplua nuj nyob rau hauv fiber khoom noj uas txiv hmab txiv ntoo thiab berries. Nws yog apples thiab pears, blackberries, txiv quav ntswv nyoos, txiv duaj, plums, hnub, pistachio, melon, figs. Cov khoom muaj fiber - yog tseem zaub. Tshwj xeeb yog nplua nuj nyob rau hauv kev noj haus fibers zaub xas lav, taum mog, kale, beets, taum, zaub cob pob, qos yaj ywm, carrots, thiab radishes.

Thaum txhaj mus rau hauv lub mob huam, ntaub so ntswg pib yuav nqus tag nrho cov khoom pov tseg uas yog nyob rau hauv cov hnyuv. Nyob rau hauv qhov tseeb, muaj ntau digestive teeb meem yuav tau daws tsis tau siv cov tshuaj, uas nyob rau hauv tas li ntawd mus lig los nyob rau hauv lub cev muaj nws tsis tau thiab phiv, ntxuav tawm nws cov vitamins, calcium thiab lwm yam kev pab lwm yam minerals tawm.

fiber uniqueness stems los ntawm qhov tseeb hais tias nws muaj ib tug heev ib qho tseem ceeb kab keeb uas hais txog ib tug mem tes ntawm lub paj hlwb - ib tug silicon. Vim nws tshuaj thaj chaw ntawm silicon tsim them hais tias yuav lo tau rau lawv tus kheej cov kab mob thiab lwm yam kab mob, yog tsis peculiar rau tib neeg noj qab haus huv.

Fiber yog kiag li tsim nyog rau ib tug txiv neej, vim hais tias mus kawm tiv nrog lub attraction thiab tas los rau ntawm lub cev ntawm hnyav hlau thiab radionuclides. Nyob rau hauv tas li ntawd, nws thiaj li cov theem ntawm cov roj uas txhaws nyob rau hauv cov ntshav ntshav, tiv thaiv lub tsim ntawm cov ntshav txhaws. Heev zoo fiber nkoos peristalsis, normalizes nws microflora. Nws yog tau txo lub siab, dlhos cov theem ntawm insulin thiab piam thaj nyob rau hauv cov ntshav, kos rau hauv dej, muab ib tug neeg ib tug kev xav ntawm satiety.

Nyob rau hauv thiaj li yuav xyuas kom meej ib tug txaus tus nqi ntawm fiber nyob rau hauv koj noj cov zaub mov, koj yuav tsum paub nyob rau hauv dab tsi cov khoom muaj fiber ntau thiab nyob rau hauv dab tsi kom muaj nuj nqis. Muab nyob rau hauv kev noj haus nws yuav tsum tau gradual kom tsis txhob tau tshwm sim. Nws yog pom zoo kom muab nws rau hais txog 20-30 grams tauj ib hnub. Ib tug prerequisite rau tau txais fiber yog siv cov ib tug txaus tus nqi ntawm cov dej.

Cov khoom muaj fiber koj yuav tsum noj mov, tsis muaj subjecting lawv kom sov kev kho mob. Kua txiv, piv txwv li, fiber tsis, tab sis nyob rau hauv lub txiv hmab txiv ntoo nws heev npaum li cas. Koj yuav tsum noj ntau tsob nroj khoom noj nyob rau hauv cov khoom noj muaj xws li taum, qhuav txiv hmab txiv ntoo, noob, ceev, bran cereal, cereal porridge. Nyob rau hauv cov ntaub ntawv no, cov rog, cov mis nyuj, qab zib, cheese, ntses thiab nqaij nyob rau hauv kev tsis muaj fiber.