Fiber: nws yog dab tsi, cov kev pab cuam thiab harms, cov ntsiab lus nyob rau hauv cov zaub mov

Muaj coob tus neeg tau hnov ntawm xws li ib yam khoom, raws li ib tug fiber. Yuav ua li cas yog kev noj haus fiber, tej zaum sawv daws paub. Txawm li cas los, fiber kawm kom deb li deb. Kev tshawb fawb pom tau hais tias muaj cov xws kev noj haus fiber nyob rau hauv tus tib neeg lub noj cov zaub mov yuav pab tiv thaiv lub cev tiv thaiv mob cancer. Nyob rau hauv tas li ntawd, muaj yog poob phaus, raws li zoo raws li normalization ntawm lub plawv.

Yuav ua li cas lub thaj chaw ntawm fiber

Yuav ua li cas yog lub substance, xws li fiber, lig los nyob rau hauv tib neeg lub cev, zaum no tau pom ib tug ntev lub sij hawm. Kev noj haus fibers muaj ib tug xov tooj ntawm cov khoom. Lawv raug xa mus rau raws li undervalued chav kawm ntawv ntawm carbohydrates, uas yog tsim los ntawm cov saccharides - ib tug neeg daim teem nyob rau hauv ib txoj saw. Txawm li cas los, ballast tshuaj sib txawv los ntawm cov neeg tshuaj uas yog ib feem ntawm lub nplawv thiab tej khoom noj. Fiber nyob rau hauv lub mob huam yog xyaum tsis raug fermentation. Cov khoom kis tau los ntawm lub nruab nrog cev thiab yog tas unchanged. Nws yog vim li no, fiber xa mus rau raws li roughage, tswj ceev thiab yooj yim plob tsis so tswj zog.

Nyob rau hauv tas li ntawd, kev noj haus fiber, thiab muaj lwm yam khoom, xws li:

1. Tswj ib txwm theem ntawm cov roj cholesterol thiab ntshav qab zib.
2. Feem ntawm toxins los ntawm lub cev.
3. Improvement ntawm lub plab hnyuv microflora.
4. ceeb thawj tswj.

soluble fiber

Yog li ntawd, yog dab tsi hom fiber muab faib? Yuav ua li cas yog lub soluble fiber thiab qhov chaw uas lawv muaj, tsis txhua leej txhua tus paub. Xws li ib tug fiber muaj ntau pab zog. Nws yuav tsum tau tseem ceeb:

1. Muaj peev xwm yaj nyob rau hauv dej.
2. Owning ib tug khov taus.
3. Ib qho yooj yim assimilation ntawm cov kab mob tam sim no nyob rau hauv cov nyuv.
4. Muaj.

Cov kev pab cuam thiab harms ntawm kev noj haus fiber tau ntev tau piav. Qhov no feem yog ib feem ntawm ntau cov khoom. Yog li ntawd, nkag mus rau hauv koj noj cov zaub mov noj haus fiber ntau yuav tsis tau yooj yim. Soluble fiber yog ib feem ntawm cov txiv pos nphuab, citrus txiv hmab txiv ntoo, barley, oats, mov bran, taum mog, taum. Cov kev noj haus fibers nyob rau hauv cov khoom tso cai rau kom tiv thaiv lub plawv los ntawm ntau ailments. Koj tsis tas yuav siv lawv hais. Suffice nws diversify cov khoom noj thiab muab tso rau ib tug ob peb daim ntawm cov khoom uas tau teev tseg saum toj no.

insoluble fiber

Yuav ua li cas yog lub insoluble fiber? Cov fibers yog hu ua nchav. Cov lawv lub zog yuav tsum tau tseem ceeb:

1. Insolubility nyob rau hauv cov dej.
2. Qhaj ntawv ntawm ib tug khov daim ntawv.
3. Yuav luag tsis muaj enzymes raug.
4. Pom nyob rau hauv zaub thiab cereals.

Muaj ntau ntau yam, qhia tias fiber yuav tsum tam sim no nyob rau hauv cov khoom noj ntawm txhua tus neeg. Tom qab noj haus fiber ntau pab kom tsis txhob muaj txoj kev loj hlob ntawm tej yam kab mob, raws li tau zoo raws li mus cuag txoj kev zoo nkauj thiab cov tub ntxhais hluas ntawm peb lub cev.

tej roj uas txhaws taus

Cholesterol yog, rau feem ntau feem, uas ua los ntawm lub siab. Yog li ntawd, lub luag hauj lwm ntawm no substance yog tseem ceeb. Txawm li cas los, nws ntev li nyiaj feem ntau ua rau cov kev loj hlob ntawm tej lub plawv cov kab mob.

Soluble fiber yuav txo tau Recirculation ntawm cov kua tsib acids, uas yog muaj mas roj uas txhaws taus. Cov tshuaj yog muab kev koom tes nyob rau hauv lub cleavage thiab ntxiv haum ntawm cov nqaijrog. Cholesterol muaj nyob rau hauv cov kua tsib acids, yuav absorbed los ntawm lub cev ua ke nrog rau lwm cov tshuaj uas ua tau cov zaub mov, thiab rov qab mus rau rov qab mus rau lub siab. Soluble fibers cia nws kom tsis txhob. Lawv khi nyob rau hauv acids cholesterol thiab ua rau kom nws cov feem ntawm lub cev. Raws li ib tug tshwm sim, tib neeg lub cev absorbs ho tsawg tshaj li nws qhia thiab tshaj.

plab noj qab haus huv

Yuav ua li cas lwm yam tseem ceeb cov khoom muaj fiber ntau? Yuav ua li cas yog lub plab hnyuv microflora yuav tsis piav. Thaum malnutrition yog thawj raug kev txom nyem. Raws li ib tug tshwm sim, muaj ib tug malfunction ntawm ntau lub nruab nrog digestive system. Ntau ntau pab tau tus kab mob no yog cov neeg sawv cev microecology. Lawv nyob rau hauv symbiosis nrog peb lub cev. Ntawm cov hoob kawm, tsis yog txhua txhua kab mob yuav pab tau. Ib txhia ntawm lawv yog cov pathogenic. Sawv daws yeej paub hais tias probiotics pab tshem tawm teeb meem kab mob, ntxiv dag zog lub cev, raws li zoo raws li los ntxuav lub phab ntsa ntawm lub plab thiab cov hnyuv. Lub hauv paus rau tej tshuaj yog cellulose. Hais tias nws yog cov zaub mov ntawm ntau pab microorganisms. Lawv xav tau rau tej kev loj hlob thiab kev loj hlob ntawm kev noj qab nyob zoo thiab muaj zog zos.

ib qho tseem ceeb kev tshawb fawb

Raws li qhia los ntawm kev tshawb fawb, kev noj haus fiber tso cai muaj mob plab hnyuv microflora. Ballast tshuaj muaj nuj nqis rau txoj kev loj hlob ntawm kab lig. Zaum ntawm Illinois, uas ua kev tshawb fawb nyob rau hauv cov cheeb tsam no, nyuam qhuav luam tawm ib daim ntawv qhia hais tias paub meej kev twb kev txuas ntawm zos ntawm cov kab mob thiab cov zaub mov enzyme fibers. Fiber - tias yog dab tsi koj xav tau mus rau tib neeg lub cev nyob rau hauv cov kab mob xws li ntshav qab zib, rog. Thiab kuj nrog metabolic mob ntawm lub plab hnyuv microflora. Qhov no qhia tau hais tias cov khoom noj yuav tsum txaus fiber. Tom qab tag nrho, ib tug noj qab nyob zoo microflora - ib tug tiv thaiv tawm tsam ntau plab hnyuv kab mob thiab mob ntshav qab zib.

Cov nram qab no kev tshawb fawb zaum nyob rau hauv Illinois pom tau hais tias kev noj haus fiber influences tus nqi ntawm cov kab mob. Nyob rau hauv cov ntaub ntawv no, peb kawm ntau hom kev noj haus pob kws fiber. Kev tshawb fawb pom tau hais tias muaj tej hom ntawm cov nqaij mos muaj feem xyuam rau cov kev hloov nyob rau hauv lub plab hnyuv microflora. Qhov no qhia tias probiotics thiab kev noj haus fiber yuav kho tau nyob rau hauv lub nyob ze yav tom ntej. Lawv yuav tsum los ntawm cov nta ntawm lub microflora ntawm txhua tus neeg. Rau cov neeg uas raug kev txom nyem los ntawm metabolic teeb, rog, thiab hnyuv ailments, xws li ib tug foundations yuav ntawm kev tseem ceeb.

Lwm yam thaj chaw ntawm fiber

Cov kev pab cuam thiab harms ntawm fiber rau ntau pom tseeb. Txawm li cas los, ib tug yog tsis txawm paub hais tias kev noj haus fiber yuav pab tau normalize ceeb thawj. Ib zaug nyob rau hauv lub plab, fiber swells thiab maj tsub kom nyob rau hauv loj. Vim li no cov khoom teejtug uas yog nws cov neeg muaj peev xwm haus tsawg npaum li cas cov zaub mov nplua nuj nyob rau hauv kev noj haus fiber. Raws li ib tug tshwm sim, ib tug zoo nkaus li ntawm fullness los sai sai, thiab rau ib ntev lub sij hawm. Nyob rau tib lub sij hawm lub cev tau txais tsawg calorie ntau ntau.

Vitamins, fiber, ib txoj lw ntsiab - cov tshuaj tseem ceeb heev rau tib neeg noj qab haus huv. Kev noj haus fibers yuav nyiam dej thiab heev kom nyob rau hauv loj. Nws yuav tsum tau muab sau tseg hais tias fiber yog ncua ntev nyob rau hauv tus tib neeg lub plab. Raws li ib tug tshwm sim muaj yog ncua sij hawm ntawm haum dab nyob rau hauv cov ntshav uas muaj ntau yam carbohydrates. Li ntawd, nyob rau hauv lem, tiv thaiv kev puas tsuaj rau lub cev piam thaj tso zis.

Nyob rau hauv tas li ntawd, soluble thiab crude fiber ua rau nws tau mus luaj lub cev ntawm toxins. Thaum ballast tshuaj txog cov nyuv, lawv maj mam pib khi carcinogens, teeb meem yam rau ntxiv feem. Tshaj cov tshuaj hormones thiab lom khoom uas feem ntau rov absorbed los ntawm cov tub ceev xwm uas cuam tshuam tib neeg noj qab haus huv.

Yuav ua li cas kom tau ntawm kev noj haus fiber

Fiber nyob rau hauv tus tib neeg lub noj haus yuav tsum yuav tsum tau. Yuav kom tau ib tug xav rau tag nrho cov khoom ntawm kev noj haus fiber, yuav tsum tau noj ib hnub rau 35 grams ntawm cov khoom. Ntawm cov hoob kawm, thaum xam noj tshuaj npaum cas ntawm kev tseem ceeb yog lub hnub nyoog. Cov poj niam yau tshaj 50 xyoo, kws txawj pom zoo kom noj 25 grams fiber ntau, cov txiv neej - txog 38, cov poj niam uas yog tshaj 50 - 21 grams thiab cov txiv neej - 30 grams.

Ntawm cov hoob kawm, yuav tau siv los xws li ib tug ntim, nws yuav siv ib co sij hawm kom pab tau. Tsis txhob hnov qab tias cov fiber muaj nyob rau hauv zaub, txiv hmab txiv ntoo, nplej thiab legumes. Yog li ntawd, ua rau koj noj cov zaub mov koj yuav tsum tau mus kho. Ntawm no yog ib co tswv yim rau beginners:

1. Tus nqi ntawm cov khoom noj khoom haus noj fibers yuav tsum tau nce maj, tshaj ob peb lub lis piam.
2. Nyob rau hauv tus txheej txheem ntawm rov qab koj yuav tsum haus dej kom ntau. Vim li no cov fiber yuav sai npaum li cas mus soften, thiab ces txav los ntawm lub digestive ib ntsuj av.
3. Yog xav tau lub siab tshaj plaws kev pab, koj yuav tsum tau noj ib tug balanced thiab crude soluble fiber.
4. Thaum npaj cov zaub mov noj yuav tsum suav cov xov tooj ntawm ballast tshuaj. Rau lub hom phiaj no peb siv cov khoom ntawm lub rooj uas muaj kev noj haus fiber.

Nyob rau hauv xaus

American zaum twb pom los ntawm cov nram qab no statistics: cov hnub ntawm qhov nruab nrab US neeg nyob siv xwb 12 mus rau 17 grams ntawm kev noj haus fiber. Yog li ntawd muaj coob tus neeg tsuas yog tsis muaj peev xwm rau nws tus kheej-tswj lawv noj cov zaub mov, kws txawj pom zoo kom tsis txhob siv xwb yam khoom, tab sis kuj tshwj xeeb kev noj haus cov khoom.