2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Nyob rau hauv tsab xov xwm no, peb yuav saib xws li ib tug underrated micronutrient hu ua fiber. Nws hom, cuam tshuam rau lub cev thiab qhov twg tau txais nws.
Ntawm tag nrho cov khoom noj uas peb xav tau, fiber ntau yog cov khoom noj tsis zoo tshaj plaws. Peb txhua tus twb paub txog cov protein, rog thiab carbohydrates, txog calories thiab blah blah blah. Yog tias koj tsis paub, ces koj yuav tsum ua tiag tiag. Zoo, rau tam sim no, rov qab mus rau cov qhua ntawm kev hwm.
Fiber yog lub npe nrov rau kev noj haus fiber ntau, uas cuam tshuam rau kev zom zaub mov hauv peb lub cev. Tsis zoo li cov protein, rog thiab carbohydrates, fiber ntau tsis muab peb lub cev nrog lub zog, tab sis ua lub luag haujlwm loj hauv nws lub neej.
Cov khoom tseem ceeb ntawm fiber ntau:
- slows kev txav ntawm cov zaub mov hauv lub cev
- txo cov ntshav qabzib
- laxative nyhuv
- kev pab ua zaub mov
Tsis phem, txoj cai? Tsis tas li ntawd, kev noj haus fiber ntau tau muab faib ua ob hom: soluble thiab insoluble. Soluble siv lub luag haujlwm ntawm kev tswj cov roj cholesterol thiab cov ntshav qab zib. Insoluble, vim qhov tseeb tias lawv nqus dej zoo, lawv tig mus rau hauv cov kua nplaum hauv lub plab thiab pab ntxuav thiab tshem tawm tag nrho cov khoom pov tseg.
Qhov zoo tshaj plaws, ob qho tib si soluble thiab insoluble fiber yuav tsum tau noj. Cov qub muaj xws li peas, taum, barley, prunes, thiab avocados. Qhov thib ob yog cov noob thiab zaub ntsuab. Kev noj haus fiber ntau txhua hnub yog suav tias yog 35-50 grams. Cia peb saib cov khoom noj uas muaj fiber ntau thiab xam seb koj yuav tsum noj ntau npaum li cas thiaj li ua tau raws li koj lub hom phiaj.
Taum - 10 g. / 100 g.
Qos yaj ywm - 4 g. / Pc.
Zaub txhwb qaib - 4 g / 100 g.
Txiv tsawb - 3 g / pc.
Yog '- 3 g / 100 g.
Yog '- 10 g / 100 g.
Brussels sprouts - 4 g. / 100 g.
rye qhob cij - 6 g. / 100 g.
Kuv sim xaiv cov khoom siv ntau tshaj plaws, thiab koj tuaj yeem paub koj tus kheej nrog tag nrho cov npe. Tag Nrho: Txhawm rau noj 35 grams fiber ntau hauv ib hnub, koj yuav tsum noj li 2-3 txiv hmab txiv ntoo, ob peb servings (100 grams) zaub, thiab ob peb servings ntawm qhob cij, oatmeal, los yog lwm yam cereal.
Sim maj mam nce cov fiber ntau hauv koj cov zaub mov. Los ntawm kev ntxiv fiber ntau rau koj cov zaub mov, koj tuaj yeem ua rau tsam plab, colic, lossis cem quav. Tsis txhob hnov qab txog dej, vim nws kuj tseem pab zom zaub mov thiab pab tshem tawm cov tsos mob tsis zoo.
Pom zoo:
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Patreon tso cai rau cov neeg tsim khoom lees txais cov nyiaj pub dawb rau cov kiv cua. Ib tus neeg txhawb nqa ntawm no coj nyiaj ntau dua li cov neeg siv khoom ntawm lwm lub platform