Fiber yog ib thaj khoob khov, muaj cov organic cog ib pawg muaj ntawm lawv, yog tias nws tau muab tso rau hauv cov kua, cov fibers maj mam o tuaj, nce hauv ntim. Qhov no yog qhov txiaj ntsig tseem ceeb ntawm cov tshuaj fiber thiab txhua yam khoom noj uas nws muaj tam sim no.
Cov kws kho mob siv cov khoom muaj fiber ntau los ntxuav txoj hnyuv hauv lub plab, ua kom nws txoj haujlwm ua haujlwm zoo, thiab txo qhov hnyav hauv lub cev hauv ntshav qab zib. Qhov peculiarity thiab qhov tsis zoo ntawm fiber ntau yog tias nws tsis muaj peev xwm zom thiab zom, vim li no nws ua tau zoo heev raws li cov cab kuj loj rau kev txhawb cov hnyuv lub zog.
Kev siv cov fiber ntau pab kom sai sai tso cov khoom noj los ntawm cov zaub mov khib nyiab, qhov txav ntawm fiber ntau tshem tawm cov kev txuam nrog cov organic impurities, thiab ntxuav cov villi ntawm epithelium uas ua rau txoj hnyuv.
Kev noj cov fiber ntau hauv cov ntshav qab zib ua rau cov roj (cholesterol), cov txheej txheem ua zaub mov tsis txaus, ua rau cov kua dej hauv cov hlab ntshav nce ntxiv. Khoom noj khoom haus nrog cov tshuaj fiber ntau hauv qhov ntim, sai thiab tas mus li ntawm tus neeg mob, thiab nws muaj tsawg kawg ntawm cov calories nyob rau hauv cov zaub mov zoo li no.
Nws yog qhov tseeb-paub tseeb tias nws txaus noj txog 20 gram ntawm ib hnub twg. Tam sim no, tsis muaj teeb meem, koj tuaj yeem yuav cov tshuaj noj uas muaj cov tshuaj fiber ntau hauv cov yuav tsum tau ua. Yog, nws yooj yim heev, tab sis nws zoo dua yog noj cov zaub mov muaj fiber ntau.
Cov Hom Fiber
Fiber yog ntawm ob hom: soluble thiab insoluble, txhua tus ntawm lawv muaj qhov sib txawv ntawm tib neeg lub cev. Soluble fiber ua ke nrog dej ua cov kab npauj npaim-zoo li hauv cov hnyuv. Yog li, cov khoom lag luam no muaj peev xwm ua kom qeeb ntawm qhov nqus ntawm cov zaub mov muaj roj thiab kev nqus ntawm cov piam thaj. Yog tias nws xav tau kom txo cov piam thaj hauv ntshav qab zib hom 2, tus kws kho mob pom zoo kom cov tshuaj fiber ntau.
Oat bran, tseem grain oatmeal, sis plawv hniav ntawm cov txiv hmab txiv ntoo, berries, noob flax, peas, taum thiab noob txiv yuav yog qhov zoo tshaj plaws ntawm soluble fiber. Kev siv cov txheej txheem rau cov khoom siv no yuav txo cov ntshav qab zib thiab kom tsis txhob muaj ntshav qab zib kom tsawg.
Insoluble fiber tsis tau zom rau hauv cov hnyuv, txwv tsis pub nws yog hu ua txhuam. Nws pab khoom noj kom dhau ntawm cov zom zaub mov sai dua, uas yog qhov tseem ceeb rau kev rog dhau thiab rog dhau. Tib neeg lub cev tsis muaj cov enzymes tshwj xeeb uas tuaj yeem zom cov fiber ntau, yog li nws hloov zuj zus:
- tsis zom;
- tsis muaj pauv.
Fiber rau cov ntshav qab zib tau thawb cov zaub mov khib nyiab uas tau khaws ntev thiab ua rau lub cev qaug cawv. Cov fiber ntau tsis muaj zog tuaj yeem nrhiav tau hauv cov nplej, noob txiv ntoo thiab zaub, nplej nplej.
Cov nroj tsuag fiber ntau cuam tshuam kev nqus ntawm cov piam thaj, vim li ntawd, tus nqi ntawm glycemia thiab cov tshuaj insulin los ua kom zoo li qub.
Hauv qhov no, nws yog qhov zoo dua rau noj soluble fiber, nws yog qhov ntau ntau insoluble.
Siberian fiber ntau yog dab tsi (tiv thaiv ntshav qab zib)
Tsis muaj cov tshuaj tsw qab thiab cov tshuaj txaij sib ntxiv hauv Siberian fiber; cov khoom no muaj kev nyab xeeb thiab ntuj. Cov khoom lag luam muaj ntau yam muaj txiaj ntsig, nws tsim nyog muaj cov plhaub ntawm cov nplej thiab txhuv hmoov nplej, kua txiv ntxiv (txiv av txiv ntoo, apricots), cov txiv hmab txiv ntoo ntxiv (blueberries, roob tshauv), txiv ntoo (ntoo thuv ceev).
Ntau yam khoom lag luam rau cov ntshav qab zib hom 2 pab cov neeg mob uas ua rau lub cev tsis ua kom yuag thiab ua rau nws lub cev tsis khov. Tsis tas li ntawd, koj tuaj yeem suav rau kev ua kom muaj lub plab hnyuv ntxiv, ntxuav nws los ntawm kev ua kom tau cov zaub mov khib nyiab tsis ntau.
Kev siv cov khoom lag luam niaj zaus ua rau muaj txiaj ntsig thiab txhim kho cov hnyuv microflora kom zoo, ua kom lub zog ntawm cov ntshav qabzib hauv lub siab, thiab txo cov ntshav cov roj tsawg. Antidemia yuav ua rau cov tshuaj tsis muaj microelements thiab vitamins, txhim kho lub suab ntawm daim tawv nqaij, thiab yuav dhau los ua txoj hauv kev tiv thaiv ntau yam kabmob, nrog rau kev mob plawv thiab vascular.
Ua ntej siv, cov khoom yog diluted hauv dej sov huv, tom qab kev tswj hwm, cov khoom lag luam raug ntxuav nrog qhov me me ntawm cov dej:
- qhov kev ua txhua hnub raug faib los ntawm 3-4 zaug;
- noj 30 feeb ua ntej noj mov.
Yog tias cov ntshav qab zib tsis tu ncua siv txhua hnub ntawm Siberian fiber ntau, nws lub cev hlawv txog 120 calories.
Siberian fiber los tiv thaiv cov ntshav qab zib tau qhia tias nws zoo dua tsis txhob siv cov khoom lag luam rau cov neeg mob ntshav qab zib nrog cov kab mob hnyav ntawm lub plab zom mov, uas yog nrog mob plab peptic ntawm duodenum, ntxiv rau colitis, mob plab.
Nkag mus rau hauv lub plab, fiber tsim lub siab ntawm tag nrho, tiv thaiv kev txhim kho sai sai ntawm kev tshaib plab, uas yuav pab ua kom yooj yim txo cov calories. Yog li, nws muaj peev xwm tshem tawm txoj kev tshaib plab mus ntawm lub plab hauv lub hlwb, tsis muaj lub siab xav noj tej yam muaj kuab roj.
Thaum tus neeg mob noj fiber ntau thaum nws noj cov zaub mov muaj txiaj ntsig, nws yooj yim dua rau nws lub cev yuag, thiab cov txiaj ntsig tiav yuav raug kho mus ntev ntev. Kev noj qab haus huv ntawm fiber ntau yuav saturate lub cev nrog cov muaj txiaj ntsig zoo, concomitant qhov hnyav yuav yog ib qho txiaj ntsig zoo rau cov neeg mob uas muaj hom 2 mob ntshav qab zib mellitus.
Dab tsi tuaj yeem hloov fiber ntau?
Yog tias vim qee yam nws tsis tuaj yeem noj cov fiber ntau, tab sis koj tsis tuaj yeem noj zaub ntau, koj tuaj yeem siv lwm tus siv rau cov khoom no. Cov noob flax hauv av, xua, psyllium, thiab cellulose zoo heev nyob rau hauv lawv cov cuam tshuam rau tib neeg lub cev.
Shredded flax noob yog cov khoom siv nyiaj txiag, nws tau yooj yim yuav ntawm cov khw muag khoom lossis khw muag khoom. Cov flaxseeds tseem raug muag, lawv kuj zoo haum siv los ntawm cov mob ntshav qab zib, tsuas yog lawv yuav tsum xub ua nrog lub kas fes grinder.
Qhov mob tseem ceeb yog tias cov noob yuav tsum yog av tsuas yog ua ntej siv. Yog tias koj sau cov noob rau kev siv yav tom ntej, cov roj fatty acids tsis yeem sai sai sai, uas ua rau muaj ib cov khoom oxidized uas yuav tsis muaj txiaj ntsig.
Daim ntawv lo flaxseed qhia tias nws muaj ntau cov carbohydrates, tab sis nws yuav tsum to taub tias hauv peb lub teb chaws nws tsis yog kev coj noj coj ua txawv qhia tias muaj txiaj ntsig:
- zom tau;
- tsis zom mov.
Hauv kev muaj tiag, muaj kev xyaum tsis muaj zom zom zaub mov carbohydrates hauv flaxseed, rau txhua 100 grams ntawm cov khoom muaj tsuas yog 5-7 grams ntawm lawv, thiab txhua tsav txhua yam yog tsob nroj fiber.
Ib qho khoom nthuav yog psyllium, tsis yog txhua tus paub tias nws yog dab tsi. Psillium tsuas yog cov husk los ntawm cov noob ntawm tsob nroj plantain, nws tuaj yeem muas hauv cov qauv ntawm cov ceg ntoo lossis hmoov txhuv. Cov khoom lag luam feem ntau tsis tshua muaj muag hauv cov khw muag tshuaj, nws yog feem ntau yuav hauv Internet. Txog 75% ntawm fiber yog soluble, ua tsaug rau qhov sib ntxiv ntawm cov dej, nws hloov mus ua jelly.
Psillium yog gluten dawb thiab tsis muaj calories.
Oat fiber, cellulose
Rau ib me nyuam yaus ntawm oat fiber, 3 grams fiber ntau tam sim ntawd muaj, hauv lwm cov lus, cov khoom lag luam tsis muaj impurities, nws tsis muaj rog thiab protein, cov ntsiab lus calorie yog xoom. Oat fiber yog tsis ua tiav los ntawm lub cev ntawm cov mob ntshav qab zib, nws yuav yog ib qho txhuam zoo tshaj plaws rau cov hnyuv.
Fiber tsis khawb ntawm cov phab ntsa hauv cov hnyuv, maj mam muab thiab tsis mob nrawm tshem tawm sab nraud, sab nraud tus neeg poob ceeb thawj ob zaug kom nrawm dua. Cov fiber ntau tuaj yeem muab ntxiv es tsis txhob hmoov ua cov zaub mov ua noj, ua kefir, khoom qab zib. Qhov tseeb, muaj ntau yam zaub mov txawv qhov twg siv fiber ntau, nws tuaj yeem yog cov ncuav ncuav, pancakes, ncuav ncuav.
Lwm tus neeg sawv cev uas paub yog microcrystalline cellulose. Cov lus qhia rau kev siv qhia pom tias cov khoom no yuav tsum suav nrog hauv kev noj haus tsis tsuas mob ntshav qab zib, tab sis kuj rau:
- atherosclerosis ntawm cov hlab ntshav;
- kev qaug cawv;
- ntau cov qib ntawm cov rog.
Cellulose yog kev noj haus muaj fiber ntau, lawv tau txais los ntawm kev ua kom huv si ntawm cov paj rwb cellulose. Koj tuaj yeem yuav cov khoom hauv cov qauv hmoov, ntsiav tshuaj.
Ua kom nkag mus rau hauv lub plab, cov khoom lag luam tam sim ntawd nqus cov kua hauv lub cev, o thiab ua kom qhov chaw hauv lub cev. Lub plab zom mov tau muab rau lub hlwb ua lub teeb liab ntawm satiety; yog li ntawd, qab los noj mov txo lossis tag nrho kev noj qab haus huv.
Koj yuav tsum nco ntsoov tias cov cellulose tuaj yeem tuaj yeem nqus cov khoom noj, uas yuav ua rau micronutrient tsis txaus, cov vitamins. Yog li ntawd, nws ntxiv rau qhov ntawd yuav tsum noj cov vitamin ntau.
Nws raug nquahu kom siv cov khoom siv nrog cov dej huv, txwv tsis pub cem quav thiab lwm yam teeb meem kev zom zaub mov yuav tsum pib siv. Cov kua dej tsis txaus yuav ua rau qhov tseeb tias lub cellulose yuav tsis tuaj yeem pauv mus los, nws yuav tsum noj ua ntej noj mov hauv 20-30 feeb. Ntau lub chaw tsim khoom ntawm microcrystalline cellulose sib cav hais tias cov nyhuv ntawm cov khoom yog pom tau tom qab 7-10 hnub tom qab pib kev siv tas li.
Hauv kev xaus, nws yuav tsum raug sau tseg tias nws tsis tuaj yeem pib noj cov fiber ntau sai sai, txij li kev tsim cov roj ntau dhau, tsam plab, xeev siab, cem quav lossis mob ntshav qab zib yuav pib. Cov tshuaj fiber ntau yuav ua rau cov khoom noj tsis zoo, cov poov tshuaj, magnesium, zinc, hlau thiab B vitamins.
Cov txiaj ntsig ntawm fiber ntau rau cov ntshav qab zib tau piav qhia hauv cov yeeb yaj kiab hauv tsab xov xwm no.
