Ntau yam zaub mov uas peb nyiam muaj fiber ntau. Qhov no yog dab tsi? Cov ntxhib fibers ntawm cov nroj tsuag, ntawm uas cabbage nplooj, lub tev ntawm zaub thiab txiv hmab txiv ntoo, legumes thiab noob. Nyob rau hauv qhov tseeb, peb lub plab tsis tau zom cov fiber ntau, nws yog ib daim ntawv nyuaj ntawm carbohydrates. Yog vim li cas, ces, cov kws kho mob ntseeg tau pom zoo tas li txhawb lawv cov kev noj haus, thiab qhov txiaj ntsig thiab kev tsim txom ntawm cellulose - tom qab hauv tsab xov xwm.
Puas yog fiber ntau rau lub cev?
Ua ntej tshaj plaws, cellulose muaj ib tug zoo ntxim rau cov hauj lwm ntawm digestive system, nyob rau hauv uas lub dav dav ntawm lub cev thiab tsos nyob. Soluble fiber yog digested rau ib ntev lub sij hawm, vim li no, qhov kev xav ntawm satiety tsis tawm peb rau ib lub sij hawm ntev.
Insoluble fiber ntau pab kom yooj yim tso ntawm cov zaub mov los ntawm cov hnyuv, thaum absorbing dej.
Ua tsaug rau cov fiber ntau , txoj kev zom cov zaub mov yog ceev thaum lub sij hawm, uas ua rau kev tshem tawm sai sai ntawm nws lub cev, ntxuav cov hnyuv.
Kev siv fiber ntau rau lub cev yog raws li nram no:
- txo cov cholesterol hauv cov ntshav. Cov kws tshawb fawb pom tau tias cov neeg uas noj cov zaub mov muaj roj ntau hauv cov cholesterol tsawg dua 60 feem pua ntawm cov neeg uas tsis quav ntsej cov khoom no;
- tiv thaiv qhov pom ntawm lub pob zeb nyob hauv lub gallbladder;
- tshem cov co toxins ntawm lub cev;
- tiv thaiv qee cov kab mob ntawm cov hnyuv thiab pab tua lawv. Piv txwv: cov khoom zoo ntawm cov nplaim hluav nquag, ntim cov phab ntsa ntawm lub plab nrog hnoos, muaj peev xwm mus tua kev mob thiab kho qhov mob;
- txo qab los noj mov. Thaum fiber ntau tau rau hauv plab, nws absorbs lub kua thiab swells, vim qhov kev xav ntawm satiety tsis tawm peb mus ntev. Thiab yog hais tias koj nquag noj fiber ntau ua ntej noj mov, ceev satiety thiab ntev lawm ntawm satiety yog guaranteed;
- fiber muaj peev xwm txo qis theem ntawm qab zib, uas tiv thaiv kev mob ntawm cov ntshav qab zib mellitus;
- txhawb nqa kev ua kom digestive enzymes ntawm txoj hnyuv;
- ua rau kev txhawj xeeb ntawm txoj hnyuv laus;
- normalizes lub microflora;
- ua rau cov txheej txheem ntawm kev siv tshuaj txau ntawm carbohydrates;
- pab nyob rau hauv kev sib ntaus tawm tsam tshaj qhov ceeb thawj;
- clears cov hnyuv ntawm co toxins.
Cov txiaj ntsig ntawm fiber ntau rau poob phaus
Hauv feem ntau cov kev pab cuam rau qhov poob phaus, cellulose yog ib feem tseem ceeb. Nws cov peev xwm ua tau zoo: kom tsis txhob muaj kev tshaib plab, txhaws lub plab, ntxuav cov hnyuv, ua kom tsawg thiab txo cov khoom noj ntawm cov khoom noj, ua kom zoo tshaj qhov poob ntawm lub cev, tsis muaj mob rau lub cev.
Kev siv cov txiv hmab txiv ntoo thiab zaub yog ib qho ntawm txoj kev zoo tshaj plaws los tua cov kilograms.
Tseem ceeb! Noj cov zaub thiab cov txiv hmab txiv ntoo hauv daim tawv nqaij, raws li cov roj yog puas los ntawm kev kho tshav kub.
Lwm qhov ntawm poob phaus nrog fiber yog lub tsev muag tshuaj: fiber ntau flax, Siberian, nplej thiab cellulose thistle.
Dab tsi yog qhov tseem ceeb tshaj plaws fiber ntau?
Fibre yog muab faib ua ob hom, soluble thiab insoluble. Soluble fiber tshem tus cholesterol ntawm lub cev, li no tiv thaiv nws cov nqus mus rau hauv cov ntshav. Insoluble fiber ntau absorbs kua, kev txhim kho cov hauj lwm ntawm gastrointestinal ib ntsuj av.
Txhua hom ua ib qho kev ua haujlwm thiab pabcuam rau nws tus kheej txoj kev rau tus kabmob. Tab sis tseem yog qhov tseem ceeb tshaj plaws fiber ntau nyob hauv cov khoom, thiab tsis raug rho tawm (chaw muag tshuaj).