Vim li cas peb lub cev xav tau fiber ntau yog tias nws tsis zom nws?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2024-01-13 01:43

Txhawb nqa

Ntau tus neeg uas mob siab rau lawv cov zaub mov, ua tib zoo xam cov protein, rog thiab carbohydrates, saib xyuas lawv qhov sib piv. Tab sis tsis yog txhua tus paub txog qhov tseem ceeb ntawm fiber ntau rau kev zom zaub mov thiab kev noj qab haus huv tag nrho. Peb tab tom sau qhov sib txawv no.

Dab tsi yog fiber ntau

Fiber yog kev noj haus fiber ntau. Heev yooj yim - cog cell phab ntsa thiab complex carbohydrates uas nyob rau hauv cov hlwb. Nws muaj polysaccharides - cov no yog cov ntaub ntawv nyuaj ntawm carbohydrates.

Raws li peb paub, peb xav tau carbohydrates kom tau txais lub zog. Tab sis cov polysaccharides uas tsim cov fiber ntau, peb tsis zom thiab tsis zom rau hauv cov carbohydrates yooj yim, uas yog, lawv tsis tsim nyog los ua "roj" rau peb. Lawv muaj ib txoj hauj lwm txawv, tab sis kuj tseem ceeb.

Muaj ob hom fiber ntau:

• Soluble - muaj cov polysaccharides uas nyob hauv cov nroj tsuag thiab tiv thaiv lawv los ntawm ziab tawm. Nws muaj nyob rau hauv txiv hmab txiv ntoo, zaub, nplej, thiab taum.
• Insoluble - muaj polysaccharides uas tsim cov nroj tsuag. Nws yog tshwj xeeb tshaj yog muaj nyob rau hauv tag nrho cov nplej, tab sis nws kuj muaj nyob rau hauv lwm yam khoom noj cog.

Los ntawm ob hom tshuaj no hu ua kev noj haus fiber ntau - ib qho uas peb yuav tsum tau noj. Nws tuaj yeem tau nrog zaub mov lossis ua ib qho ntxiv. Piv txwv li, xws li . Nws muaj ob hom fiber ntau ib zaug, tau los ntawm cov nplej, zaub thiab txiv hmab txiv ntoo. Lawv kuj saj zoo li txiv kab ntxwv qaub cream.

Vim li cas peb xav tau fiber ntau

Ua ntej, rau lub plab noj qab haus huv. Insoluble fiber tsis zom, nws nce qhov ntim ntawm cov quav - yog tias muaj fiber ntau, ces nws yuav zoo li qub thiab xis nyob. Nws yooj yim dua rau txoj hnyuv ua haujlwm hauv cov xwm txheej zoo li no.

Thib ob, soluble fiber ntau yog xav tau los ntawm ntau cov kab mob uas nyob hauv lub plab zom mov. Los ntawm kev sib cuam tshuam nrog lawv, cov khoom tsim tawm uas tseem ceeb rau tag nrho lub cev. Piv txwv li, luv-chain fatty acids - lawv muab lub zog rau cov hlwb ntawm txoj hnyuv loj, cuam tshuam cov metabolism thiab muaj kev tiv thaiv kab mob. Tsis tas li ntawd, cov kua qaub no tuaj yeem ua zaub mov rau lwm cov kab mob uas muaj txiaj ntsig.

Yog li ntawd, peb xav tau ob hom fiber ntau yam tsawg kawg nkaus kom tsis muaj dab tsi tawg thiab tsis ua mob rau hauv cov hnyuv thiab thoob plaws lub cev.

Koj yuav tsum noj fiber ntau npaum li cas txhua hnub

Yam tsawg kawg nkaus - 20 grams tauj ib hnub, zoo dua - mus txog 35 grams. Piv txwv li, lub koom haum tshuaj ntawm US National Academy of Sciences tau sau cov lus qhia hauv qab no.

Qhov twg yuav nrhiav tau fiber ntau

Nyob rau hauv tag nrho cov zaub, txiv hmab txiv ntoo, legumes, whole grains, bran thiab ceev. Nov yog cov thawj coj hauv cov ntsiab lus fiber ntau:

Yuav ua li cas yog tias kuv tsis muaj fiber ntau

Kev noj zaub mov fiber ntau ua haujlwm ntev. Qhov no txhais tau hais tias yog tias muaj me ntsis hauv cov khoom noj, ces thaum xub thawj nws yuav tsis pom - nws tshwm sim tias tsis muaj cov tsos mob tsis zoo rau lub sijhawm ntev heev. Yog li ntawd, zoo li koj tuaj yeem ua yam tsis muaj fiber ntau.

Tab sis qhov tseeb, sai dua koj kho cov zaub mov thiab ntxiv cov khoom tseem ceeb rau nws, qhov zoo dua. Tom qab tag nrho, teeb meem nrog cov hnyuv thiab lub plawv tsis tshwm sim thaum hmo ntuj.

Yog li ntawd, koj yuav tsum noj zaub tshiab ntxiv - 300 grams tauj ib hnub - thiab sim haus cov nplej tag nrho. Los yog noj cov tshuaj noj.

Yuav ua li cas kom nkag siab tias cov tshuaj ntxiv yog qhov zoo

Thaum xaiv cov khoom noj khoom haus raws li fiber ntau, nyeem daim ntawv lo kom zoo. Nws yuav tsum qhia txog cov nyiaj soluble thiab insoluble noj fiber ntau, nrog rau lawv cov feem pua ntawm cov kev pom zoo noj txhua hnub - hauv ib qho kev noj haus lossis koob tshuaj ib hnub. Qhov ntau fiber ntau koj tau txais hauv ib pluas noj lossis thaum nruab hnub, qhov zoo dua.

Nrog Kev Noj Qab Haus Huv Txhua Hnub”, koj yuav tau txais 2.85 grams ntawm soluble dietary fiber - uas yog 143% ntawm koj qhov kev noj haus txhua hnub txaus. Thiab qhov no tsis yog kev noj ntau dhau: qhov nyiaj no tsis pub dhau qhov txwv siab tshaj ntawm cov cai niaj hnub tso cai. Ntxiv rau, cov ntsiav tshuaj chewable no yog dawb ntawm cov xim cuav, cov khoom noj khoom haus, thiab cov tsw qab thiab feem ntau yog tsim los ntawm cov khoom xyaw ntuj. Thiab qhov saj ntawm txiv kab ntxwv qaub kuj yog lawv qhov zoo.

Rau cov neeg uas cov tshuaj tsis haum, muaj lwm daim ntawv - nws yog ib tug hmoov uas yuav yaj nyob rau hauv dej los yog kua txiv hmab txiv ntoo thiab noj raws li ib tug haus. Lwm qhov kev xaiv yog nchuav nws ntawm cov khoom noj. Qhov nruab nrab saj tsis tshua hloov qhov kev nkag siab ntawm cov tais diav uas paub. Cov hmoov ntxiv muaj cov fibers soluble tau los ntawm chicory keeb kwm, uas tsis txo cov txiaj ntsig ntawm fiber ntau. Nrog kev noj tshuaj txhua hnub ntawm cov hmoov no, koj lub cev yuav nkag mus rau 115% ntawm qhov txaus txaus ntawm cov khoom noj muaj fiber ntau hauv ib hnub.

Ob peb nqe lus nug ntxiv txog Fiber

Nws puas yuav pab koj poob phaus?

Muaj peev xwm, tab sis tsis ncaj qha. Cov khoom noj muaj fiber ntau muab lub sijhawm ntev ntawm kev ua kom puv. Yog li ntawd, lawv pab tiv nrog kev txwv kev noj haus, yog tias tsim nyog.

Yuav ua li cas noj fiber ntau zoo?

Yog hais tias peb tham txog zaub thiab txiv hmab txiv ntoo, ces lawv yog zoo tshaj plaws noj tshiab, unprocessed. Yog li tsis tsuas yog fiber ntau nws tus kheej khaws cia hauv lawv, tab sis kuj tseem muaj cov vitamins thiab cov as-ham.

Yog tias peb tab tom tham txog cov tshuaj ntxiv, ces lawv yuav tsum muab tso rau hauv cov zaub mov lossis dej qab zib, los yog noj hauv daim ntawv tshuaj - qhov twg yog qhov yooj yim dua rau koj. Qhov tseem ceeb tshaj plaws yog haus dej kom ntau, thiaj li tsis ua rau spasms hauv cov hnyuv.

Puas muaj kev phiv los ntawm nws?

Yuav luag tsis muaj kev phiv los ntawm fiber ntau. Yog tias tsuas yog mam li nco dheev thiab maj mam ntxiv cov khoom noj fiber ntau rau hauv kev noj haus, ces plab tuaj yeem tshwm sim. Yog li ntawd, nws yog qhov zoo dua los qhia lawv mus rau hauv cov zaub mov maj mam thiab muab lub sijhawm rau lub cev rov tsim kho.

Rau qee qhov teeb meem hauv plab hnyuv, fiber ntau tuaj yeem ua rau mob hnyav dua. Tab sis qhov no tsis tshua muaj tshwm sim.