Roughage: yog dab tsi? Yuav ua li cas yog lub luag hauj lwm ntawm kev noj haus fiber nyob rau hauv lub cev? Cov ntsiab lus ntawm kev noj haus fibers nyob rau hauv cov zaub mov

lub sij hawm "roughage" Tsis li ntawd, ntev dhau los science twb qhia. Cov lus txhais lub Cheebtsam ntawm cov zaub mov uas yuav tsis yuav absorbed los ntawm tib neeg lub cev. Rau ib tug heev lub sij hawm ntev, zaum tau txawm pom zoo kom tsis txhob noj tej nqaij li zoo ntawm nws tseem tsis muaj. Tab sis ua tsaug rau ib tug ntau ntawm kev tshawb fawb rau cov scientific ntiaj teb no, nws los ua npe hu hais tias lub roughage (cellulose, fiber thiab thiaj li nyob. D.) Tsis tsuas yog tsis ua mob tab sis pab los ntawm kev pab kom daws tau cov teeb meem ntau, xws li kem plab. Niaj hnub no cov ntaub ntawv zaub mov Cheebtsam yog lug siv rau kev tiv thaiv ntawm cov kab mob ntawm lub digestive ib ntsuj av tau, raws li tau zoo raws li poob phaus.

Yuav ua li cas yog lub roughage?

Nyob rau hauv hnub no lub ntiaj teb no cov khoom noj kawm qhov ntev thiab qhov dav. Thiab mus txog rau thaum nyuam qhuav, nws twb txiav txim siab los faib cov as-ham thiab kev noj haus fiber. Rau ib pab pawg neeg ntawm cov as-ham xws li cov nqaijrog, carbohydrates, cov rog, cov vitamins thiab minerals, nyob rau hauv luv luv, txhua yam uas twb siv nyob rau hauv qhov ntxiv hauj lwm ntawm lub cev.

Ballast yog hu ua tshuaj uas yog tsis nqis nyob rau hauv tus tib neeg lub digestive ib ntsuj av tau vim tsis muaj kev tsim nyog enzymes. Nws twb ntseeg tau hais tias xws li Cheebtsam yog puas thiab tej zaum yuav txawm yuav teeb meem. Qhov ntawd yog vim li cas lawv pom tau hais tias yuav ballast. Tej zaum tau raug qhia kom tsis txhob tus nqi ntawm tej yam khoom noj khoom haus pab pawg nyob rau hauv koj cov khoom noj.

Cuaj kaum, nyob rau hauv lub chav kawm ntawm kev tshawb nrhiav, nws twb pom hais tias cov neeg uas tsis kam noj nrog kev noj haus fiber, ntau mob ntawm lub digestive system. Ntxiv mus, lawv los ua nws kev rog thiab mob ntshav qab zib. Tej ntaub ntawv coj zaum mus ib zaug dua nqa tawm kev ntsuam xyuas thiab kom rov xyuas cov pom ntawm cov zaub mov cheebtsam uas lub cev tsis tau zom. Yog li ntawd nws tau ua ib tug loj loj foundations ntawm cov tshuaj yeej muaj tsis muaj ballast, lawv kom tus li qub hauj lwm ntawm lub digestive system xwb thiab tsis yog.

Basic roughage

Raws li yog lub npe hu, lub zaub zaub mov muaj tus loj tshaj tus nqi ntawm ballast tshuaj. Cov pab pawg neeg ntawm cov Cheebtsam muaj xws li:

• Fiber (muaj nyob rau hauv cereals, zaub thiab txiv hmab txiv ntoo).
• Cellulose, uas, li cas los xij, yuav tsum tau ntaus nqi mus rau tib kev noj haus fiber (tam sim no nyob rau hauv grain, zaub thiab txiv hmab txiv ntoo).
• Pectin (ib co zaub thiab txiv hmab txiv ntoo, tshwj xeeb tshaj yog apples).
• Lingnin (nws muaj nplej, noob, txiv hmab txiv ntoo, zaub).
• Alginates (seaweed nplua nuj nyob rau hauv cov tshuaj).

Raws li cov khoom noj khoom haus Cheebtsam feem xyuam rau txoj nyob rau hauv tib neeg lub cev

Nyob rau hauv qhov tseeb, kev noj haus fiber yog heev pab tau rau cov tib neeg lub cev. Tom qab ntog mus rau hauv lub qhov ncauj lawv ua zoo, vim hais tias cog khoom noj yog ib qho nyuaj, nws yuav siv sij hawm ib tug ntev lub sij hawm mus ntxo thiab, thaum no yog ib tug natural cov pos hniav zaws hais tias pab txoj kev ntshav ncig nyob rau hauv cov ntaub so ntswg, tiv thaiv cov kev loj hlob ntawm periodontitis.

Fiber yog ib tug natural hom ntawm plab hnyuv peristalsis. Cov muaj nyob rau hauv cov khoom noj ntawm ib tug txaus tus naj npawb ntawm xws zaub mov ua rau cov smooth nqaij ntshiv ntawm lub digestive ib ntsuj av tau zoo zoo lawm. Qhov no muaj feem xyuam rau lub digestive dab thiab tus neeg mob lub xeev kev kho mob. Nyob rau hauv tas li ntawd, ballast tshuaj txhawb lub tsim ntawm tej quav. Cov neeg uas tsis kam noj nqaij zaub mov, feem ntau muaj mob cem quav.

Ntxhib fibers swell nyob rau hauv tus tib neeg lub hnyuv thiab ua zoo li ib tug li ntaub nqus dej, absorbing tshaj kua thiab toxins tas. Ntxiv mus, lub ballast tshuaj khi cov kua tsib acids, li no tej lub ntshav cholesterol theem.

Tsob nroj zaub mov nqis maj mam. Yog li ntawd, cov as-ham, tshwj xeeb tshaj yog qabzib, nkag mus rau hauv cov hlab ntsha thiab maj mam tshee.

Kev noj haus fibers tsis nqis los ntawm tib neeg lub cev, tsis tau hais tias hais txog cov kab lig nyob rau hauv lub plab. Microflora rau ib tug zoo pleev. Qhov no yog vim li cas noj mov cov zaub mov nplua nuj nyob rau hauv lub saum toj no piav Cheebtsam, yog ib qho zoo heev tiv thaiv ntawm dysbiosis.

Puas yuav ua tau tej yam tsis zoo?

Nyob rau hauv lub hom phiaj ntawm tsob nroj khoom noj uas muaj cov tib ballast cheebtsam uas yuav ua mob rau hauv lub cev. Cov kab mob nyob rau hauv tus tib neeg lub plab yuav cov zom cellulose thiab lwm yam ntawm tsob nroj keeb kwm, separating lub roj cua. Lawv tshaj yuav ua tau kom o thiab kev puas tsuaj rau epithelial cov ntaub so ntswg ntawm lub plab hnyuv phab ntsa. Nyob rau hauv lem, qhov tshwm sim yuav tsum muaj ib tug ua txhaum ntawm assimilation ntawm zinc, calcium, iron thiab magnesium. Tau los muaj xws li hnyuv volvulus, thiab raws li ib tug tshwm sim ntawm menyuamcoob.

Tab sis nws yog tsim nyog sau cia hais tias qhov yuav ua rau tej txheej xwm yog txo kom tsawg li tsawg, vim tus neeg no yuav tau mus nqus lossis loj nyiaj ntawm tsob nroj khoom noj khoom haus uas yog zoo tsis yooj yim sua.

Contraindication rau kev siv ntawm ballast Cheebtsam

Peb twb hais txog nrog cov nqe lus nug ntawm seb yus roughage. Cov kev siv ntawm cov Cheebtsam rau lub cev tsuas yog invaluable. Nyob rau lwm cov tes, muaj tej yam teeb meem nyob rau hauv uas siv yog txhob cog cov zaub mov nplua nuj nyob rau hauv fiber.

Nws yuav tsum raug tshem tawm los ntawm cov khoom noj rau gastritis los yog peptic rwj kab mob ntawm txoj hnyuv, mob plab. Ntawm cov hoob kawm, nws yog tus exacerbation sij hawm. Tam sim ntawd tom qab qhov kawg ntawm kev kho mob kev noj haus fibers dua tau nkag mus rau cov zaub mov. Nws yog muaj pov thawj hais tias tom qab cia li ob peb lub lis piam tom qab tau cov rejection uas khoom noj khoom haus, nplua nuj nyob rau hauv kev noj haus fiber, plab hnyuv phab ntsa ua sluggish, tus neeg mob muaj cem quav, thiab ces dysbiosis.

Roughage thiab slimming

Qhov no pab pawg neeg ntawm tshuaj yog pab tau nyob rau hauv kev noj haus raws li nws pab tua rog. Raws li twb tau hais, qhov ntxhib fibers muaj ib tug zoo ntxim rau cov plab hnyuv muaj nuj nqi, ua kom plab zom mov, kev cuam tshuam rau cov ntshav qab zib theem.

Nyob rau hauv tas li ntawd, tsob nroj khoom noj khoom haus, feem ntau yog cov uas tsis muaj-calorie thiab tsis muaj ib tug loj npaum li cas ntawm cov teeb meem rog. Thiab cov khoom no yuav tau satiety, txij thaum lub fibers nyob rau hauv cov hnyuv rau swell. Ntawm cov hoob kawm, nyob rau hauv tas li ntawd mus noj haus fiber ntau, cog cov khoom noj uas nplua nuj nyob rau hauv cov zaub mov thiab vitamins hais tias lub cev yuav tsum tau ib tug txiv neej thaum lub sij hawm poob phaus. Piv txwv li, nws tau ntev muaj pov thawj lentils pab tau rau tus kab mob thaum lub sij hawm noj cov zaub mov, vim ua ke nrog cov khoom no tus neeg tau txais xwb tsis fiber, tab sis kuj proteins.

Nyob rau hauv dab tsi cov zaub mov muaj cov Cheebtsam?

Roughage, txawm lub npe, nws yog tsis tshua muaj pab tau rau cov kab mob. Yog vim li cas yuav tsum yog tam sim no cov zaub mov uas muaj cov yam nyob rau hauv cov khoom noj. Cov muaj xws li cov ntawv teev npe ntawm oat plaub ya ri thiab hom qoob mog bran. Lawv yog cov nplua nuj thiab legumes, xws li taum mog, dawb taum, thiab lwm tus neeg. Siv lentils rau tib neeg lub cev, piv txwv li, yog enormous, raws li, nyob rau hauv tas li ntawd mus fiber, nws muaj cov nqaijrog, ib tug zoo kawg tooj ntawm cov vitamins thiab minerals.

Yuav pab tau qhuav txiv hmab txiv ntoo, xws li raisins, prunes, qhuav apricots. Cov khoom noj no yuav tsum muaj txiv hmab txiv ntoo thiab zaub, tshwj xeeb tshaj yog qhwv thiab carrots. Diversify cov zaub mov, koj yuav tau siv tag nrho grain pasta. Raws li koj tau pom, lub ballast fiber nyob rau hauv ntau cov zaub mov, muab lawv nyob rau hauv txhua rooj plaub tsis tsim nyog nws.