Nws tsis tsim nyog muaj teeb meem, xav tias peb pom qhov nyob ntawm peb lub cev. Nws tsis yog qhov hnyav ntxiv uas tau muab tso tawm vim kev tsis noj nqaij, tab sis tseem nyob ntawm daim tawv nqaij, plaub hau thiab cov rau tes. Tshwj xeeb, tag nrho cov ntsuas no cuam tshuam rau kev mob plab. Tsim kom muaj kev sib haum xeeb hauv peb txoj hnyuv yuav pab kom cov khoom noj muaj roj.
Fiber ntau npaum li cas?
Fiber ntau nyob rau hauv cov khoom noj cog: zaub, txiv hmab txiv ntoo, legumes, cereals, ceev. Lub sij hawm nws tus kheej txhais tau tias yog ib feem ntawm cov khoom cog uas tawm hauv lub cev tsis muaj kev zom. Fiber ntau los yog khoom noj muaj fiber ntau ua haujlwm zoo li ib daim txhuam cev. Nws swells los ntawm cov kua thiab nrog nws captures ntau yam teeb meem (fermented) wastes ntawm tseem ceeb ua si los ntawm phab ntsa ntawm lub plab thiab cov hnyuv. Nws yog ib qho tseem ceeb heev kom haus ntau ntawm cov kua (2l ib hnub), txwv tsis pub, nws tsis tuaj yeem o thiab cem quav yuav tshwm sim. Kev haus cov khoom nplua nuj nyob rau hauv cov zaub mov, nrog rau txhua hnub kom tsawg txaus ntawm cov dej, yuav txuag tau peb los ntawm kev mob plab, plab, cem quav, thiab ntxiv rau ntawm atherosclerosis, mob ntshav qab zib thiab kab mob hauv lub plawv. Tom qab tag nrho, fiber ntau tsis tas rau cov zaub mov zoo heev, nws binds fatty acids, txo cov theem suab thaj thiab cov cholesterol hauv cov ntshav, thiab qhov no tseem ceeb heev.
Xav txog cov npe ntawm cov khoom noj muaj roj:
- Berries yog ib tug ua ke ntawm qab ntxiag thiab tseem ceeb. Cov ntaub ntawv tuav rau lub txij nkawm ntawm cellulose nyob rau hauv berries yog raspberry thiab blackberries. Noj ib khob ntawm raspberries ib hnub, koj yuav muab koj tus kheej nrog tsis tsuas yog fiber, tab sis kuj antiseptic tshuaj uas yuav nce kev tiv thaiv thiab tiv thaiv tawm tsam ntau SARS thiab ARD.
- Taum . Lentils thiab taum mog yog ib yam khoom noj khoom haus zoo thiab siv tau, uas yog siv, koj yuav tsis muaj qhov tsis txaus siab txog kev tawm tsam kev tshaib plab hauv kev txuas nrog cov khoom noj khoom haus hauv cov nplua nuj. Xav tau cov kua qab thiab zaub xam lav los ntawm cov noob taum thiab lentils.
- Zaub thiab txiv hmab txiv ntoo . Lub ntsiab ntawm cov khoom noj muaj fiber ntau yog pears, txiv apples, peaches, bananas. Thiab raws li zaub, ntsuab peas, Zaub pob sprouts, broccoli, asparagus, carrots yog cov thawj coj ntawm no.
- Ceev . Almonds, cashews, txiv laum huab xeeb muaj nqis ntxiv rau koj cov khoom noj txhua hnub. Lawv tsis tsuas noj, tab sis kuj tseem ceeb polyunsaturated roj, micro - thiab macro ntsiab thiab fiber. Ntxiv rau lub porridge rau pluas tshais.
- Kasha - feem ntau los ntawm oat thiab hom qoob mog bran.
- Whole-wheat bread thiab pasta . Tshwj xeeb yog tseem ceeb qhob cij los ntawm rye hmoov, nws satiates thiab activates lub plab hnyuv peristalsis.
- Qaug txiv hmab txiv ntoo - prunes, qhuav apricots, raisins, thiab figs yuav saib zoo nyob rau hauv lub tuam txhab ntawm oat bran thiab neeg rau.
Fiber ntau rau cev xeeb tub thiab menyuam yaus
Cov txiaj ntsig ntawm cov khoom noj uas muaj me me rau cov poj niam cev xeeb tub thiab menyuam yaus yuav tsum tsis txhob hais txog. Tseeb, raws li qhov tseeb hais tias kev noj haus fiber ntau kho txoj hauj lwm ntawm digestive ib ntsuj av, nws yog tseeb hais tias thaum lub sij hawm cev xeeb tub, thaum constipation yog tsis nquag, nws yog tsim nyog haus ntau li ntau tau. Thiab cov menyuam yaus los ntawm kev yau yau yau,
Ntau tshaj li qhov tau hais yog hais txog seb cov khoom noj muaj roj ntau npaum li cas. Txawm li cas los, txawm tias qhov no, cov khoom noj muaj roj ntau hauv peb qhov kev noj haus tseem tsis txaus. Qhov niaj hnub niaj hnub rau ib tus neeg laus yog kwv yees li 25 grams fiber ntau. Siv peb lub rooj, koj tuaj yeem xam pes tsawg fibers koj haus. Peb pom zoo kom khwb lub rooj rau lub tub yees. Yog li txhua zaus qhib lub qhov rooj kom tau tawm ib lub ncuav mog qab zib, piv txwv li, peb yuav tsis pom nws ntawm peb daim ntawv thiab hloov peb cov xim thiab cov txiv hmab txiv ntoo qhuav. Nws yog qab zib, tseem ceeb thiab muaj fiber ntau!