Fiber noj cov zaub mov: yuav ua li cas ua kom?

Lub hauv paus rau qhov tseeb, tsim nyog thiab noj qab nyob zoo poob yog ib tug ua ke ntawm cov kev ua si thiab loads ntawm lub hwj chim system. Nws yuav tsum tshem tawm ib yam ntawm cov Cheebtsam, thiab tag nrho cov tswv yim ntawm qhov ceeb thawj tsis yog ib tug tsis ua hauj lwm. Hais tias yog, tus luj tau, ntawm chav kawm, thiab mus, tab sis cia li sai rov qab. Lub hauv paus ntsiab lus ntawm cov khoom noj kom hais tias cog khoom uas yuav tsum tau tsis tsawg tshaj li 1/3 ntawm cov hnub ntawv qhia zaub mov, lub cev yuav yeej xav tau fiber rau poob phaus. Yuav ua li cas yuav ua rau nws txoj cai, peb yuav nyob rau hauv no tsab xov xwm, thiab peb yuav to taub.

Kev sib raug zoo nrog cov khoom

Yuav ua li cas yog nws - lub fiber? Roughly hais lus, nws yog indigestible ib feem ntawm cov khoom noj uas cog hauv paus chiv keeb, nws tsis nqa lub zog tus nqi, tab sis lub cev xav tau kev pab tsis muaj SWB. Nyob rau nruab nrab, ib tug neeg xav tau kev pab ua hauj lwm kom zoo tus mob huam nyob rau hauv 20-40 grams fiber ntau ib hnub twg, thaum lub sij hawm feem ntau tsis noj ib nrab ntawm nws. Ua kom nws tus naj npawb nyob rau hauv kev noj haus yuav tau ntxiv cov zaub, cereals, ceev, txiv hmab txiv ntoo, tab sis peb hnub kev muaj tiag yog tias heev ob peb neeg ua hauj lwm muaj peev xwm them taus raws sij hawm thiab khoom noj kom zoo. Nyob rau hauv cov ntaub ntawv no, tus lwm txoj yuav ua tau qhuav fiber rau poob phaus, yuav ua li cas rau nws, lub chaw tsim tshuaj paus feem ntau qhia lub pob, tab sis creativity twb tsis tau tso tseg, txawm nyob rau hauv xws li mob.

Yuav ua li cas koj xav?

Cov ntsiab lus uas siv ntawm cov khoom no yuav lom zem ntau yog nyob ntawm seb dab tsi raws nraim koj xav mus cuag. Yog hais tias lub hom phiaj - kom muaj noj qab nyob zoo, normalize plab zom mov thiab quav, tsuas ntxiv mus rau lawv lub zaub mov. Muab lub hnab qhov chaw nyob rau hauv ib tug pom qhov chaw thiaj li tsis mus tsis nco txog tus tshiab noj qab nyob zoo cwj pwm, kom txog rau thaum nws ua ib qho tsis siv neeg txiav txim, thiab swb txoj cai: tej khoom noj khoom haus ntxiv fiber noj haus (yuav ua li cas coj nws yog nyob ntawm koj tus kheej saj). Koj muaj peev xwm noj cov khoom diav ua ntej noj mov, thiab koj yuav tau ntxiv rau yog dab tsi rau lub phaj. Yog hais tias kuv xav mus muab pov tawm cov ntxiv kilos, tus mus kom ze yuav sib txawv.

Paab zoo!

Ib tug lwm txoj rau ib loaf cov mov ci thiab cov khoom qab zib (nrov tshaj plaws cov khoom rau snacking ntawm kev ua hauj lwm) yuav ua fiber rau poob phaus. Yuav ua li cas yuav ua rau - dua, koj txiav txim siab. Nws yuav ua neej nyob rau hauv ib tug ob peb ib dia ntawm yogurt, yogurt, unsweetened kua txiv thiab haus cov sib tov, tiam sis koj yuav cia li haus dej haus ib qhuav fiber khob dej los sis tshuaj yej. Tseem ceeb tshaj, los ntawm absorbing cov kua, qhov no qhuav sib tov yog peev xwm ua rau nws ntim rau hauv koj lub plab. Yog li ntawd koj yuav tsis nco qab txog lub pob cyuam nyob rau hauv lub plab. Yog hais tias ib nrab ib teev ua ntej noj su, noj liam muaj roj, ces koj yuav tsum tau npaum li cas tsawg noj kom los siav koj tshaib plab. Yuav pab tau tawm no txoj kev yog hais tias koj yuav mus xyuas los yog mus rau tej kev tshwm sim, ua raws li los ntawm ib tug tsiab peb caug. Nws yog yooj yim npaum li cas kom tiv thaiv kev dag ntxias ntawm ua noj ua haus, yog tias koj yog tag nrho, tsis tau koj?

Down nrog rau cov khoom!

Muaj txawm tshwj xeeb cov pluas noj pluas noj thiab yoo mov hnub, lub ntsiab khoom noj khoom nyob rau hauv uas lub fiber sawv kom poob ceeb thawj. Yuav ua li cas yuav ua rau nws nyob rau hauv cov ntaub ntawv no nyob rau hauv ib co nthuav dav pleev xim rau nutritionists. Ib tug ntawm cov feem ntau yooj yim, tab sis zoo heev kev xaiv rau tuav ntawm lub hnub yuav tsum fiber-kefir. Nyob rau hauv ib lub khob ntawm mis nyuj haus 1.5-2 yuav tsum ncuav ib diav ntawm qhuav fiber. Nyob rau hnub koj yuav tsum tau haus 4-5 khob ntawm no sib tov. Tau mos txwv nyob rau hauv xws li ib tug txoj kev yog tsis yooj yim, vim hais tias cov kev xav ntawm kev tshaib kev nqhis yuav tsis cuam tshuam koj.

Yuav ua li cas los xaiv?

Cellulose noj cov zaub mov nyob rau hauv pharmacies thiab nyob rau hauv supermarkets sawv cev ib tug ntau yam. Xaiv ib daim ntawv yooj yim rau koj: Nyob rau hauv cov hmoov, granules los yog plaub ya ri. Yuav ua tib zoo xyuas cov hnub tas zim txwv rau hauv lub ntim ua ntej koj ua ib purchase. Los ntawm txoj kev, lub domestic fiber rau poob, tus nqi ho tsawg dua tus nqi uas zoo xws li tej pob khoom txawv teb, yog tsis inferior mus rau lawv nyob rau hauv lawv lub zog. Nws yog ib qho pheej yig khoom uas yuav tau muas ntawm 40 rubles ib pob. Nco ntsoov hais tias kev siv ntawm fiber nws muaj nws contraindications thiab yuav tsum tau ua raws li haus dej haus cawv hom, txwv tsis pub lub Desired cov nyhuv yog tiav.