Kev noj haus fiber heev rau lub cev? Yuav ua li cas cov zaub mov muaj fiber?

Tag nrho cov niaj hnub nutritionists kom muaj xws li nyob rau hauv lawv cov ntawv qhia zaub mov ntau npaum li kev noj haus fiber (lwm lub npe - fiber, ballast khoom, indigestible los yog indigestible carbohydrates). Cov kev pab cuam uas coj cov tshuaj mus rau cov tib neeg lub cev, tsis tau overestimated. Nyob rau hauv no tsab xov xwm, peb yuav kawm txog, ua li cas pab tau kev noj haus fiber ntau thiab dab tsi yog lawv lub ntsiab qhov chaw.

Hom ntawm kev noj haus fiber

Fiber - yog cov as-ham uas tsis muab lub cev muaj zog, tab sis ua ib tug xov tooj ntawm ib qho tseem ceeb functions. Nws yog muab faib ua ob hom:

• Insoluble fiber. Nws muaj: nplej bran, tawv ntawm ntau txiv hmab txiv ntoo thiab zaub, xws li carrots, kav zaub, zaub cob pob, taum, beets, pears, apples, ceev. Pab nrog cem quav, hemorrhoids, mob plab. Insoluble fibers tsis nqis los ntawm lub cev mus ua ib lub tuab loj uas accelerates lub tso cai ntawm lub zaub mov los ntawm cov nqis plab hnyuv ib ntsuj av.

• Soluble fiber. Oat bran, flax noob, carrots, feem ntau txiv hmab txiv ntoo, taum - Qhov chaw ntawm kev noj haus fiber soluble pab pawg neeg. Tej fibers, txuas nrog cov dej nyob rau hauv lub plab, hloov dua siab tshiab rau hauv ib tug gel zoo li substance. Qhov no loj txhawb mos tshem tawm los ntawm cov hnyuv tsis tau tsuas yog co toxins, tab sis kuj cov kab mob thiab cov kab mob cov khoom pov tseg.

kev pab cuam ntawm fiber

Cov khoom uas muaj insoluble kev noj haus fiber ntau thiab soluble Koj yuav tsum muaj tam sim no nyob rau hauv cov khoom noj. Fiber tiv thaiv lub tsim ntawm lub pob zeb nyob rau hauv lub tsib lub zais zis thiab thiaj li tus nqi ntawm cov roj uas txhaws taus nyob rau hauv cov ntshav. Ntxiv mus, kev noj haus fiber yog lim los ntawm tus kab mob ntawm tshuaj lom tebchaw, ntub txaus sai sai tsis muaj calorie ntau ntau. Nrog kev siv ntawm cov khoom uas muaj kev noj haus fiber, kev tiv thaiv ntawm cov nyuv mob cancer thiab cov kab mob ntawm cov hlab plawv system. Ntxhib fibers ho qeeb lub plab zom mov ntawm carbohydrates thiab nqaijrog, uas tsis tsuas yog txhawb nqa normalization ntawm qhov ceeb thawj, tab sis kuj cov theem ntawm cov ntshav qab zib. Cov khoom uas muaj fiber ntau ntxhib (Bran, tag nrho cov nplej, cov tub ntxhais taum mog, taum pauv, zaub qhwv, apples, freshly squeezed kua txiv kab ntxwv), yog muaj li ntawm ib tug loj tus naj npawb ntawm qhov cim tseg hais tias yuav tsum los ntawm lub cev. Vim cov ntaub so ntswg, lub kab lig nyob rau hauv cov hnyuv, ua enzymes thiab txhim kho cov hauj lwm ntawm lub digestive system.

Yuav ua li cas kev noj haus fiber ntau thiab fiber pab kom poob ceeb thawj?

Fiber, o plab, yeej txhawb sai stave tawm kev tshaib kev nqhis thiab tiv thaiv kom txhob overeating. Rough fiber slows qab zib haum txheej txheem tom qab ib tug noj mov uas muab sij hawm ntev kev xav ntawm satiety. By hloov ntau zog intensive khoom fiber txo kom tsawg ntawm cov calorie ntau ntau. Nyob rau hauv cov hnyuv, lub ntxhib fibers ua raws li ib tug adsorbent tu cev los ntawm ntau heev rog. Cellulose muaj ib tug txiav txim nqi ntawm poov tshuaj, uas ua raws li ib tug antagonist ntawm sodium. Yog li ntawd, ib tug khoom noj khoom haus nplua nuj nyob rau hauv kev noj haus fiber, yeej txhawb lub feem ntau heev kua.

Fiber tiv thaiv cov tawv nqaij cov kab mob

Cov neeg mob kev txom nyem los ntawm daim tawv nqaij cov kab mob, tshwj xeeb tshaj yog psoriasis, eczema, neurodermatitis rau kev txhim kho yuav tsum xub normalize lub rooj zaum. Quav, zastaivayas nyob rau hauv lub plab, muab muaj zog tshuaj muaj taug ntawm lub cev, uas yog manifested los ntawm khaus thiab ua pob ua xyua ntawm daim tawv nqaij. Kev noj haus fibers yog hygroscopic, uas yog tau khaws dej, uas muab ib tug tso quav. Piv txwv li, zaub nyoos (zaub qhwv, Kua, zaub ntug hauv paus, beetroot), swelled nyob rau hauv lub plab, ua nws cov thawj lub ntim ob npaug, bran - tsib lub sij hawm. Ntxhib fibers nkoos peristalsis thiab muab ib tug natural lub cev cleansing. Dhau los ntawm tus mob huam, kev noj haus fiber ntau thiab envelop raug muab tshem tawm ib tug txiav txim nqi ntawm ntau yam tshuaj lom: xenobiotics, radionuclides, nitrosamines, hnyav hlau (cadmium, mercury, hmoov txhuas, strontium, thiab lwm tus).

Yuav ua li cas kom qhov tsawg ntawm cov crude fiber?

Tus ntse nce nyob rau hauv cov khoom noj cov khoom noj nplua nuj nyob rau hauv fiber, yuav ua rau tsam plab, raws plab, cem quav. Lub hnub yuav tsum noj tsis muaj ntau tshaj li 25-30 grams ntawm kev noj haus fiber. Thawj kauj ruam yog los hloov li ib txwm zaub mov, uas muaj loj nyiaj ntawm cov fiber. Es tsis txhob khob cij dawb noj mov ci nrog tus li ib txwm cornflakes hloov bran flake. Tag nrho cov nplej - ib qho zoo heev qhov chaw ntawm kev noj haus fiber. Heev pab tau porridge, txhua hnub siv uas yuav pab tau tsis tsuas yog rau cov tsos tab sis kuj rau hauv lub xeev. Nws yog tsim nyog los muab kev xaiv li cas rau cov khoom uas yuav tsum tau tsawg heev tshav kub kev kho mob. Ua noj dua li steamed, stew los yog ci, thiab nws yog zoo dua, yog tias ua tau, noj cov khoom noj nyob rau hauv lawv nyoos daim ntawv. Ib tug noj cov zaub mov nplua nuj nyob rau hauv fiber yog undoubtedly pab rau kev kho mob. Vim hais tias nyob rau hauv tas li ntawd mus rau lub tu nyhuv ntawm kev noj haus fiber saturate lub cev nrog tseem ceeb cov vitamins thiab lw ntsiab. Txawm li cas los, yog hais tias muaj yog mob cov kab mob ntawm lub pancreas thiab cov digestive system ua ntej koj hloov koj noj zaub mov zoo, koj yuav tsum tau nrog koj tus kws kho mob.

Tej kev phiv

Koj yuav tsum paub txog dab tsi tej zaum yuav tig uncontrolled siv ntawm kev noj haus fiber:

• ua txoj nce rau hauv kev noj haus fiber nyob rau hauv cov khoom noj muaj txhawb rau nce roj, tsam plab, xeev siab, ntuav, raws plab;

• Siv nrog tsis txaus kua fiber yuav thab cem quav, yog li ntawd koj yuav tsum tau kom haus tsoom fwv thiab haus dej haus tsawg kawg yog ob litres kua ib hnub twg;

• tej zaum yuav paug inflammatory dab nyob rau hauv cov hnyuv thiab txiav;

• long-term siv ntawm kev noj haus fiber nyob rau hauv loj qhov ntau ntxias feem ntawm cov zaub mov thiab fat-soluble vitamins;

• rau tib lub yog vim li cas muaj flatulence;

• cellulose yuav hnov mob nrog tshuaj, uas yuav tsum tau kws muaj txuj tswv yim;

• insoluble kev noj haus fibers feem xyuam rau txoj kev pw ua ke cov tshuaj hormones, li no kom txhob muaj cov kev ua ntawm testosterone.

Muaj xws li nyob rau hauv koj txhua hnub khoom noj uas muaj whole grains, txiv hmab txiv ntoo thiab zaub, tshiab kua thiab koj yuav tsis tau tsuas yog muaj ib tug heev kev sib raug zoo, tab sis kuj yog ib tug zoo heev xeev kev kho mob.