Txhua tus kws qhia noj zaub mov niaj hnub pom zoo kom suav nrog cov khoom noj muaj fiber ntau ntau li ntau tau hauv koj cov zaub mov (lwm lub npe yog fiber ntau, ballast, indigestible lossis indigestible carbohydrates). Cov txiaj ntsig uas cov tshuaj no coj mus rau tib neeg lub cev tsis tuaj yeem raug kwv yees. Hauv tsab xov xwm no, peb yuav txheeb xyuas cov txiaj ntsig ntawm kev noj zaub mov fiber ntau thiab dab tsi yog lawv qhov chaw tseem ceeb.
hom kev noj haus fiber ntau
Fiber yog cov khoom noj uas tsis muab lub zog rau lub cev, tab sis ua haujlwm ntau yam tseem ceeb. Nws muab faib ua ob hom:
- Insoluble fiber. Nws muaj xws li: nplej bran, tev ntawm ntau yam zaub thiab txiv hmab txiv ntoo, xws li carrots, celery, broccoli, legumes, beets, pears, txiv apples, ceev. Pab tiv nrog cem quav, hemorrhoids, colitis. Insoluble fibers tsis digested los ntawm lub cev, tsim ib tug ntom ntom uas ua rau kom cov zaub mov digested los ntawm txoj hnyuv.
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Soluble fiber ntau. Oat bran, flaxseeds, carrots, txiv hmab txiv ntoo, taum feem ntau yog cov khoom nojfibers ntawm soluble pawg. Cov fibers zoo li no, thaum ua ke nrog dej hauv cov hnyuv, hloov mus rau hauv cov khoom zoo li gel. Qhov loj no txhawb rau kev tshem tawm maj mam tsis yog tsuas yog co toxins los ntawm txoj hnyuv, tab sis kuj yog cov khoom pov tseg ntawm cov kab mob thiab cov kab mob.
qhov chaw ntawm kev noj haus fiber ntau
Y txiaj ntsig ntawm fiber ntau
Cov khoom muaj fiber ntau, ob qho tib si insoluble thiab soluble, yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub. Fiber tiv thaiv kev tsim ntawm gallstones thiab pab txo cov roj cholesterol hauv cov ntshav. Tsis tas li ntawd, kev noj haus fiber ntau ntxuav lub cev ntawm cov tshuaj lom neeg, sai sai saturates yam tsis muaj calories ntxiv. Nrog rau kev siv cov khoom noj uas muaj fiber ntau tsis tu ncua, kev tiv thaiv kab mob plab hnyuv thiab kab mob ntawm cov hlab plawv system yog ua tiav. Coarse fibers ua rau txo qis cov txheej txheem ntawm kev zom cov carbohydrates thiab cov rog, uas tsis tsuas yog ua rau lub cev hnyav, tab sis kuj rau cov ntshav qab zib. Cov khoom noj uas muaj coarse dietary fiber (bran, whole wheat, young peas, soybeans, cabbage, apples, freshly squeezed orange juice),muaj ntau cov kab mob uas lub cev xav tau. Ua tsaug rau fiber ntau, cov kab mob muaj txiaj ntsig zoo nyob hauv cov hnyuv tsim cov enzymes thiab txhim kho kev ua haujlwm ntawm lub plab zom mov.
Yuav ua li cas noj fiber ntau pab koj poob phaus?
Fiber, o hauv plab, pab txhawb kev tshaib plab sai thiab tiv thaiv overeating. Coarse fibers qeeb cov txheej txheem ntawm kev nqus qab zib tom qab noj mov, uas muab lub sijhawm ntev ntawm kev ua kom puv. Thaum hloov cov khoom noj uas muaj zog ntau dua nrog fiber ntau, kev noj cov calorie ntau ntau hauv lub cev raug txo. Nyob rau hauv cov hnyuv, coarse fibers ua raws li ib tug adsorbent, cleans lub cev ntawm cov rog dhau. Fiber muaj ib qho tseem ceeb ntawm cov poov tshuaj, uas ua raws li sodium antagonist. Yog li ntawd, cov khoom noj uas muaj fiber ntau pab tshem tawm cov kua ntau dhau ntawm lub cev.
Fiber tiv thaiv kab mob ntawm daim tawv nqaij
Cov neeg mob uas muaj kab mob ntawm daim tawv nqaij, tshwj xeeb tshaj yog psoriasis, eczema, neurodermatitis, txhawm rau txhim kho lawv tus mob, ua ntej ntawm tag nrho cov, normalize cov quav. Fecal masses, stagnating nyob rau hauv cov hnyuv, muab lub zog tshaj intoxication rau lub cev, uas yog manifested los ntawm khaus thiab pob khaus ntawm daim tawv nqaij. Kev noj haus fiber ntau yog hygroscopic, txhais tau tias nws khaws cov dej, uas tso cai rau lub plab zom mov. Yog li ntawd, zaub nyoos (cab, kua, zaub ntug hauv paus, beet), o nyob rau hauv lub plab, ob npaug rau lawv thawj ntim, bran - tsib zaug. Coarse fibers txhawb txoj hnyuv motility thiab muab ib tug natural cleansing ntawm lub cev. Dhau los ntawm txoj hnyuv, lub hnab ntim khoom noj fiber ntau thiab tshem tawm ntau yam tshuaj lom: xenobiotics, radionuclides, nitrosamines, hlau hnyav (cadmium, mercury, lead, strontium thiab lwm yam)..
Yuav ua li cas kom tau txais cov khoom noj muaj fiber ntau?
Kev nce ntxiv hauv cov zaub mov muaj fiber ntau tuaj yeem ua rau muaj kev cuam tshuambloating, raws plab, cem quav. Nws yog ib qho tsim nyog yuav tsum noj tsis pub ntau tshaj 25-30 g ntawm fiber ntau hauv ib hnub. Yuav pib nrog, koj yuav tsum hloov cov zaub mov ib txwm nrog cov khoom noj uas muaj fiber ntau. Hloov cov qhob cij dawb, noj mov ci nrog bran, hloov cov pob kws flakes nrog flaky bran. Cov nplej tag nrho yog qhov zoo tshaj plaws ntawm kev noj haus fiber ntau. Oatmeal yog qhov tseem ceeb heev, kev siv txhua hnub uas muaj txiaj ntsig tsis yog rau cov tsos, tab sis kuj rau lub xeev sab hauv. Nws yog ib qho tsim nyog los muab kev nyiam rau cov khoom uas xav tau kev kho cua sov tsawg. Nws yog qhov zoo dua los ua noj rau ob peb, stew lossis ci, thiab nws yog qhov zoo dua, yog tias ua tau, noj cov zaub mov nyoos. Kev noj zaub mov muaj fiber ntau yog qhov zoo rau kev noj qab haus huv. Tseeb, ntxiv rau cov nyhuv cleansing, noj fiber ntau saturates lub cev nrog cov vitamins thiab minerals tseem ceeb. Txawm li cas los xij, yog tias muaj kab mob pancreatic los yog digestive system, koj yuav tsum sab laj nrog kws kho mob ua ntej hloov koj cov zaub mov li niaj zaus.
Muaj kev phiv tshwm sim
Koj kuj yuav tsum paub tias qhov kev noj fiber ntau uas tsis tswj tau tuaj yeem hloov mus rau hauv:
- nce siab ntawm cov khoom noj muaj fiber ntau hauv cov zaub mov ua rau muaj roj ntau ntxiv, plab zom mov, xeev siab, ntuav, raws plab;
- Yog tsis haus cov fiber ntau txaus tuaj yeem ua rau cem quav, yog li nco ntsoov nyob twj ywm thiab haus dej tsawg kawg ob litres ib hnub;
- yuav nce ntxivCov txheej txheem inflammatory hauv cov hnyuv thiab txiav txiav;
- mus ntev kev noj zaub mov fiber ntau ntau provokes lub excretion ntawm kab kawm thiab fat-soluble vitamins los ntawm lub cev;
- rau tib yam yog vim li cas flatulence tshwm;
- fiber ntau yuav hnov mob nrog tshuaj yog li nrhiav kev qhia kho mob;
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Insoluble dietary fiber cuam tshuam rau kev sib deev cov tshuaj hormones, yog li txo cov kev ua ntawm testosterone.
cov khoom noj uas muaj coarse dietary fiber
suav nrog ntau cov nplej, txiv hmab txiv ntoo tshiab thiab zaub, kua txiv hmab txiv ntoo tshiab hauv koj cov zaub mov noj txhua hnub thiab koj yuav tsis tsuas muaj kev sib haum xeeb, tab sis kuj muaj kev noj qab haus huv zoo.
