Tag nrho cov nutritionists xav kom cov neeg uas poob phaus haus cov khoom noj muaj fiber ntau, tab sis hnub no cov zaub mov muaj fiber ntau muaj nyob hauv daim ntawv dawb huv. Cia peb kawm saib lawv yuav ua li cas los yog muaj teeb meem.
Vim li cas cov cellulose rau qhov poob?
Cov tshuaj lom neeg muaj pes tsawg tus ntawm cellulose yog cov ntau ntau: nws muaj cellulose, inulin, pectin, oligosaccharides. Tsis tas li ntawd, kev siv tshuaj ua kom tsis muaj zog yog ua tsis tau digested hauv lub cev, tag nrho ua ke nws txiav txim siab nws cov khoom siv tau.
- Fibre yog ib qho zoo heev substrate rau txoj kev loj hlob thiab cov kab mob ntawm cov kab mob nyob hauv cov hnyuv. Li qub microflora pab kom nqus cov vitamins, muaj kev koom tes tswj kev tiv thaiv thiab pab digestion.
- Kev siv fiber ntau rau qhov hnyav kuj tseem nyob hauv qhov tseeb uas tau txais mus rau hauv lub plab zom mov, nws nce nyob rau hauv qhov loj thiab nyob rau hauv lub plab, li no dulling kev xav ntawm kev tshaib kev nqhis. Yog li ntawd, kev siv cov coarse diav fiber ntau pab tiv thaiv overeating thiab txo qhov nyiaj ntawm servings.
- Fiber zoo ntxuav cov hnyuv, tshem tawm los ntawm nws tsis tsuas yog cov tshuaj lom neeg, tab sis kuj rog, contributing rau normalization ntawm theem ntawm cov cholesterol.
Fiber rau poob phaus - yuav ua li cas coj nws?
Cov khoom no tsis tau noj nyob rau hauv unlimited pluas, raws li nws muaj peev xwm ua rau exacerbation ntawm gastritis, bloating, flatulence thiab raws plab. Yog li, ua ntej koj muaj cov zaub mov muaj fiber ntau nyob rau hauv kev noj haus, koj yuav tsum kawm seb yuav siv cov roj rau qhov hnyav li cas. Nws ntseeg hais tias nyob rau hauv ib hnub twg ib tus neeg laus yuav tsum haus 30 grams muaj fiber ntau , yog tias muaj qee yam khoom noj khoom haus hauv nws cov zaub mov uas muaj nplua nuj nyob hauv kev noj haus (zaub, legumes, txiv hmab txiv ntoo, cov txiv hmab txiv ntoo qhuav, berries). Cov kua los yog fiber nyob rau hauv daim ntawv ntawm hmoov yuav ntxiv rau soups, salads, yogurtts ntuj, cov hoob kawm thib ob, cov cereal thiab txawm noj cov zaub mov. Qhov no yuav pab ua kom cov zaub mov muaj txiaj ntsim zoo dua thiab tib lub sij hawm txo nws cov calorie ntsiab lus.
Ntau tus tib neeg xav noj cov cellulose uas muaj roj tsawg tsawg los yog cia li ntxuav nrog dej, vim li ntawd cov lus nug yuav ua li cas haus fiber ntau rau qhov hnyav. Nws yog pom zoo kom ntxiv ib diav ntawm bran los yog fiber rau ib khob ntawm kefir los yog dej. Cov neeg uas noj cov tshuaj fiber, nws tseem tsim nyog los muab lub cev nrog cov kua dej txaus kom txaus, thiaj li ua rau lub cev nqaij daim tawv noj tau plab thaum nyob hauv lub plab zom mov.
Yog li, peb pom tias kev pabcuam kev noj haus li cas rau qhov poob phaus, tab sis koj yuav tsum paub seb yuav xaiv li cas. Yog tias koj xav ntxuav cov roj qaub (fiber), ces yuav muab rau hauv cov hmoov ntawv. Feem ntau, ntau cov noob thiab tshuaj ntsuab ntxiv rau cov khoom noj uas muaj fiber ntau, uas ua rau cov fiber ntau ntau pab tau. Ib qho loj npaum li cas ntawm fiber ntau pom muaj nyob rau hauv bran. Feem ntau ntawm bran
Nrog rau tag nrho cov tseem ceeb zoo ntawm fiber, tsis txhob hnov qab hais tias tsis zoo li zaub, txiv hmab txiv ntoo thiab legumes, nws muaj deb tsawg vitamins , minerals thiab lwm yam tseem ceeb muab kev pab cuam. Txawm hais tias lub khw tsim lub fiber ntau nrog cov vitamins, lawv yuav absorbed zuj zus tshaj los ntawm cov khoom pa. Koj tsuas tuaj yeem muab koj cov khoom noj nrog cellulose, tab sis tsis txhob tsim txom nws.