Yuav ua li cas cov zaub mov muaj fiber

Lub fiber tsis muab lub cev nrog lub zog, tab sis, cuaj kaum, xam tau tias yog ib tug heev tseem ceeb as yuav tsum tau rau qub hauj lwm ntawm tag nrho cov kab mob, tshwj xeeb yog ntawm cov digestive system.

Fiber - yog fibers uas muaj nyob hauv tej khoom noj uas cog hauv paus chiv keeb. Fiber nyob rau hauv cov zaub mov yog heev. Noj xws zaub mov yuav ua tau zoo los ntxuav lub cev, poob phaus thiab normalize plob tsis so tswj taw. Fiber yog pom nyob rau hauv cov nplooj, stems, tubers ntawm nroj tsuag thiab txiv hmab txiv ntoo. Nws yog lub npe hu hais tias tib neeg txhua txhua hnub yuav tsum tau noj txog 25 grams fiber ntau. Raws nraim li nws muab cia rau hauv ib kilogram ntawm oats, taum ib nrab kilogram los yog ob tug thiab ib tug ib nrab kilogram ntawm zaub qhwv. Ntawm cov hoob kawm, ib tug xov tooj tsis tshua tau noj. Yuav kom cov kev pab uas niaj hnub khoom noj khoom haus technology uas ua khob cij. Lub ncuav muaj lub siab tshaj plaws tau nyiaj ntawm fiber. Txaus noj xwb 100 gram lub ncuav ib hnub twg nyob rau hauv thiaj li yuav tau lub cev yuav tsum tau tus nqi ntawm fiber.

Yuav ua li cas cov zaub mov nplua nuj nyob rau hauv fiber, nyob rau hauv tas li ntawd mus rau lub twb paub? Fiber nyob rau hauv ib tug ntau ntawm txiv hmab txiv ntoo thiab zaub, tshuaj ntsuab. Ib tug tshwj xeeb loj npaum li cas ntawm nws yog muaj nyob rau hauv tag nrho cov ntau ntau yam ntawm zaub qhwv, carrots, asparagus, radishes, nceb, apples, txiv duaj, txiv quav ntswv nyoos, txiv tsawb, pineapples. Thov tsum paub hais tias thaum lub sij hawm lub tshav kub kev kho mob ntawm fiber yog sharply txo. Nws yog yog li ntawd ib qho tseem ceeb tsis tau tsuas yog paub nyob rau hauv dab tsi cov zaub mov muaj fiber, tab sis kuj muaj cai siv lawv. Piv txwv li, nws yog ib qho tseem ceeb heev tsis txhob dhas los ntawm txiv hmab txiv ntoo thiab zaub, vim hais tias yog qhov twg nws yog ib qhov loj tshaj plaws pes tsawg tus. Ntxiv rau daim ntawv, nyob rau hauv dab tsi cov zaub mov muaj fiber, yuav tsum nco qab lub taum, taum, kua thiab taum mog. Cav ntoo cereals thiab nplej kuj muaj fiber nyob rau hauv txaus qhov ntau. Nyob rau hauv lub txhua hnub khoom noj yuav tsum tau muaj xws li oat, buckwheat thiab cov nplej xim av. Nyob rau hauv kev txiav txim mus rau replenish lub cev ntawm cov kev noj haus fibers, yuav tau qhuav (raisins, qhuav apricots thiab txiv moj mab). Muaj fiber ntau thiab ceev. Walnuts, almonds thiab hazelnuts yog heev pab rau ntxiv ib phaj ntawm thaum sawv ntxov porridge. Es tsis txhob khob cij dawb zoo dua rau noj bran, xws li muaj kev sib txawv nplej thiab noob. Tej bakery khoom - ib tug zoo qhov chaw ntawm qhov tseem ceeb fiber. Tsis tas li ntawd, nco ntsoov nyob rau hauv dab tsi cov zaub mov muaj fiber, nws yog tsim nyog los nco ntsoov thiab mov, rye thiab nplej bran. Lawv yog cov zoo tshaj plaws los mus siv rau ib nrab ib teev ua ntej noj mov ib hnub ob zaug, ib me nyuam diav, ces maj mam nce mus rau ib diav. Tej bran muag nyob rau hauv tej lub tsev muag tshuaj. Lub xam lav ntawm zaub, koj muaj peev xwm ntxiv flax noob los yog cov noob taub dag, raws li lawv kuj muaj ib tug ntau ntawm fiber.

Txhua hnub noj ntawm fiber yog xyaum los ntawm ntau niaj hnub pluas noj. Nws tiv thaiv cov ntev txuam nrog roj thiab slows cia lawv haum. Nyob rau hauv tas li ntawd, fiber muaj peev xwm sawv ntawm kev txo lub theem ntawm teeb meem cholesterol nyob rau hauv cov ntshav, li no tiv thaiv kev pheej hmoo ntawm tus kab mob plawv. Rau diabetics nws tseem yog ib qho tseem ceeb kom paub tias yam zaub mov twg muaj fiber, vim hais tias nws txo cov ntshav qab zib. Noj noj tej nqaij, diabetics yuav tswj ntshav qab zib tshuav nyiaj li cas. Nrog txhua hnub siv nyob rau hauv khoom noj khoom haus fiber, yuav txo tau qhov uas yuav muaj tau cov nyuv mob cancer. Piv txwv li, nyob rau hauv Nyiv, qhov twg kua, mov thiab lwm cov nplej yog lub hauv paus ntawm lub txhua hnub khoom noj, qhov no hom ntawm cancer yog tsis tshua muaj tsis tshua muaj, tsis tau hais tias, hmoov tsis, rau cov teb chaws Europe thiab lub US. Nyob rau hauv tas li ntawd, cov ntaub so ntswg muaj ib tug ntau ntawm cov antioxidants, vitamins thiab ntau yam minerals. Txawm qhov tseem ceeb fiber, peb yuav tsum to taub hais tias yuav ua kom paub nws nyob rau hauv koj noj cov zaub mov yuav tsum tau gradual. Txwv tsis pub flatulence zaum yuav tshwm sim, tsam plab thiab mob plab.