Fiber cov khoom noj - cua, pab tau

Cov kev pab cuam ntawm kev noj qab nyob cov khoom noj, peb tas li rov qab ua ib tug ntau. Yuav ua li cas yog fiber zaub mov, yog dab tsi zoo li cas nws muaj kev? Qhov no zaub mov tseem ceeb heev rau lub cev. Nws yog muaj pov thawj hais tias nws cov noj yog lossi thiaj li txoj kev pheej hmoo ntawm cancer. Ncaj qha rau cov poj niam txo tau ntawm lub mis mob cancer. Tsob nroj khoom noj muaj ib tug ntau ntawm kev noj qab nyob cov rog, thiab qhov no twb tau muaj pov thawj nyob rau hauv ntau lub teb chaws. Piv txwv li, nyob rau hauv Finland yog heev kev txhawj xeeb txog lawv kev noj qab nyob, thiab noj nqos tau cov zoo cov rog thiab cov khoom uas muaj fibers yog thoob plaws. Thiab nyob rau hauv lub US, dhau lawm, cov rog nyob rau hauv thawj qhov chaw, tab sis sawv daws uas yog siv rau khoom noj khoom haus, tsis muaj ib tug zaub keeb kwm, raws li evidenced los ntawm statistics ntawm oncological kab mob.

Qhov twg pom?

Tej zaub zaub mov muaj xws li nyob rau hauv nws muaj pes tsawg leeg cov fibrous substance. Chief ntawm lawv - yog pectin, cellulose, keratin, hemicellulose, lignin. Nyob rau lub hauv paus ntawm cov khoom noj no yog tsim ntau cov pluas noj. Xaiv cov yuav tsum tau noj cov zaub mov thiab lub sij hawm nyob ntawm seb nkaus rau tus yam ntxwv ntawm tus kab mob.

Yuav ua li cas puas fiber cov khoom noj?

Ib zaug nyob rau tus tib neeg kab, cov fiber yog xyaum tsis nqis. Vim rau qhov no, tshuaj normalize plob tsis so tswj muaj nuj nqi, ua nws cov peristalsis, ua raws li binders rau teeb meem tshuaj thiab putrefaction khoom. Lawv saturate lub microflora tseem ceeb khoom noj khoom haus cov khoom, txo cov ntshav roj ntau ntau.

Fiber zaub mov. Yuav ua li cas cov zaub mov muaj fiber:

• khob cij thiab bran los yog bran nyob rau hauv ib tug dawb huv daim ntawv;
• zaub los yog txiv hmab txiv ntoo tawv (ntsiab lus ntawm cellulose);
• guar ntawm cov pos hniav;
• taum, pob kws, apples;
• beets, ntxhib mov, kua txob, txiv tsawb (hemicellulose);
• ntsuab taum, carrots, txiv duaj, brazil ceev, pos nphuab, qos yaj ywm (lignin);
• ntsuab tua, okra, flax, comfrey (muaj mucilage);
• beets, carrots, zaub qhwv, apples (pectin).

Cov no, thiab ntau lwm yam khoom yuav coj zoo pab rau lub cev.

Fiber zaub mov, daim ntawv teev cov kev hloov nyob rau hauv lub cev nyob rau hauv nws cov cawv:

• muab kev koom tes nyob rau hauv lub metabolism, thiab tseem ceeb tshaj;
• Nws txuas lub dej, uas ua rau o ntawm cov khoom;
• Nws absorbs toxins thiab tshem tawm lawv.

khoom noj khoom haus

Rau siv koj yuav tau noj ib hnub ntau tshaj li 65% ntawm kev noj qab nyob cov khoom noj (nyoos), thiab 35% ntawm cov khoom raug rau ua. Tseem ceeb nyob rau hauv zoo noj haus - yog lub xub ntiag ntawm cereal nplej los yog wholemeal qhob cij, cov tshiab mis nyuj, zaub thiab ceev. Tej zaum koj yuav tau noj qe, nqaij, nqaij ntses. Tab sis cov khoom uas tau raug ua tiav, xws li cov qab zib thiab hmoov peklevannaya yog txwv tsis pub.

ua tib zoo

Fiber zaub mov cov kev pab cuam, tab sis nws overabundance yuav ua rau tsis xis nyob. Piv txwv li, tej yam rau flatulence nyob rau hauv cov hnyuv. Tej kev noj haus, yog tias koj tsis ntseeg hais tias nyob rau hauv lawv muaj peev xwm mus pib nrog kev yoo mov hnub. Rau cov khoom noj yog zoo, thiab tsis ua mob rau hauv lub cev, nws yog tsim nyog los ntaus ib tug tshuav nyiaj li cas nyob rau hauv cov khoom noj. Fiber zaub mov siv nyob rau hauv xws pluas noj raws li grain rau xya hnub, txiv hmab txiv ntoo thiab mov thiab txiv tsawb-Kua. Nrog ib shortage ntawm xws zaub mov infringements yog pom tsis tau tsuas yog nyob rau hauv cov hnyuv ua hauj lwm, tab sis kuj yuav tsub kom kev pheej hmoo ntawm cov hlab plawv tus kab mob, cov metabolism hauv.