Txhua qhov loj ntawm cov organic keeb kwm muaj hollow fibers. Lub plexuses ntawm cov fibers yog ib yam uas tsis muaj uas tib neeg lub cev tsuas tsis muaj nyob. Cov xov paj no hu ua fiber ntau (cellulose, granulosis).
Fiber tsis zom rau hauv lub cev, raws li nws yog qhov uas roug tshaj ib feem ntawm cov nroj tsuag, thiab nws siv sijhawm ntev heev los ua kom nws. Txawm li cas los xij, qhov muaj ntawm cov roj qeeb qeeb no yog qhov tseem ceeb rau lub plab zom mov.
Ua tib zoo mloog! Qhov kev hloov pauv ntawm cov kab mob fiber ntau hauv lub cev muab nws rau kev ntxuav ntawm cov zaub mov khib nyiab, cov tshuaj lom thiab toxins, rog dhau heev. Yog li, cov nroj tsuag fiber ua hauj lwm pab raws li cov hnyuv kom zoo.
Vim li cas granulosis xav tau, nws cov nyhuv ntawm lub cev
Yuav ua li cas ib tug neeg noj mov, yam zaub mov nws noj, cuam tshuam ncaj qha rau nws lub xeev kev noj qab haus huv, suav nrog nws lub ntsej muag thiab kev nyob zoo.
Nrog rau cov zaub mov noj hauv lub cev qhov ntau ntawm cov vitamins, cov zaub mov thiab lwm yam muaj txiaj ntsig tau nkag rau hauv nws, uas mus los ntawm txoj kev nyuaj ntawm kev sib cais, hloov pauv thiab nqus mus rau hauv ntshav.
Nrog fiber ntau, qhov xwm txheej txawv. Thiab txawm hais tias lub caij nyoog tsis tawg rau hauv cov khoom siv tseem ceeb, tsis yog zom hauv lub plab thiab tawm hauv nws daim ntawv qub, nws qhov tseem ceeb rau tib neeg tsis tuaj yeem ua tsis tau.
Dab tsi yog kev siv fiber ntau?
- Cov khoom noj muaj fiber ntau li qub ua rau cov metabolism thiab rov qab ua haujlwm lub plab.
- Cov zaub mov muaj nplua nuj nyob hauv cov nroj tsuag fiber ntau pab txhawb kev nyab xeeb tab sis yuag poob. Ib tug neeg xav tias muaj kev txaus siab tom qab noj mov me me, qhov tshwm sim ntawm qhov tsis suav hnyav yuav ploj mus.
- Cov ntshav qab zib cov ntshav concentration yog li qub thiab txo qis.
- Cov tshuaj tiv thaiv peristalsis yog ua kom nquag plias.
- Lub lymphatic system yog ntxuav.
- Lub cev yog ntxuav ntawm co toxins, co toxins, plab hnyuv thiab lub plab zom mov, cov rog tsis tseem ceeb.
- Ntshav hauv cov ntshav siab poob, uas muaj kev tiv thaiv los tiv thaiv kev pheej hmoo ntawm kev tsim mob plawv.
- Cov leeg nqaij ua muaj zog.
- Raws li qee cov kws tshaj lij, fiber ntau pab tiv thaiv qog noj hlav.
Cellulose muaj ntau hom, uas txawv hauv lawv txoj haujlwm.
Cov pab pawg soluble muaj xws li pectin, alginates, resins thiab lwm yam tshuaj. Tig mus rau hauv jelly, lawv muaj lub peev xwm nqus dej ntau ntawm cov dej.
Insoluble fiber tsis yog degraded. Kev nqus dej, nws tsuas yog nrawm zoo li daim txhuam cev. Qhov no ua kom txoj haujlwm ntawm cov hnyuv. Cov pab pawg insoluble suav nrog hemicellulose, lignin, cellulose.
Ntxiv rau, fiber ntau tau muab faib los ntawm keeb kwm mus rau hauv hluavtaws thiab lub ntuj. Tsis muaj kev ntseeg tias ib qho tshuaj tsim nyob rau hauv cov khoom neeg tsim muaj qhov tsis zoo ntawm qhov muaj txiaj ntsig zoo rau lub ntuj, uas yog, rau qhov uas yog nyob hauv ib qho khoom lag luam.
Ua tib zoo mloog! Cov khoom noj muaj fiber ntau (teev hauv qab) muab satiety, muab lub cev ua lub zog them rau lub sijhawm tag nrho, tiv thaiv kev hnyav thiab nce phaus ntxiv, thiab ua rau koj muaj kev ywj pheej thiab yooj yim.
Cov khoom noj muaj fiber ntau
Txhua tus yuav tsum paub cov npe khoom noj uas muaj cov ntoo fiber ntau. Txij li thaum cov khoom no yog lub hauv paus chiv keeb, nws yuav tsum tau nrhiav hauv cov peev txheej tsim nyog, uas tuaj yeem zwm tau muab faib ua ntau pawg.
Tsiaj thiab roj roj
Roj ntawm cov nroj tsuag keeb kwm tsis ntseeg muaj qhov muaj txiaj ntsig zoo dua li cov tsiaj rog (cov khoom noj muaj fiber ntau tsis tuaj yeem), nqa lub cev los ntawm cov zaub mov thiab cov vitamins.
Tab sis hauv qhov xwm txheej nrog nroj tsuag fiber, qhov no tsis yog qhov tseeb. Nws muaj nyob hauv tsis tsuas yog hauv pluas mov sib txawv thiab hmoov nplej, uas yog, muaj nyob ntawd tom qab kev rho tawm ntawm qee cov roj. Cov khoom noj muaj fiber ntau muaj xws li paj noob hlis, taub dag, flax thiab noob hnav.
Thaum xaiv cov qhob cij, koj yuav tsum tau them sai sai rau lub ntsej muag zoo li cas ntawm hmoov nplej. Kev xaiv yuav tsum muab rau cov mov ci los yog los ntawm cov hmoov nplej ntxhib. Koj yuav tsum noj cov ncuav ntawm cereals thiab cereals.
Cov kua txiv
Hmoov tsis zoo, tsuas yog raw, cov ntaub ntawv pov thawj cov zaub, txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo muaj cov khoom noj muaj fiber ntau, yog li cov roj ntsha tsis tau khaws cia thaum npaj kua txiv.
Ceev
Kev noj haus fiber ntau muaj nyob rau hauv cov khoom loj hauv cov txiv ntoo. Feem ntau cov almond, hazelnut thiab Walnut tsuab yog nplua nuj. Fiber ntau kuj muaj nyob hauv pistachios, txiv laum huab xeeb, cashews.
Zoo, rau cov neeg mob ntshav qab zib nws yog ib qho tseem ceeb kom paub tias yog ceev tau noj tau rau cov ntshav qab zib, txawm tias muaj tseeb tias lawv muaj cov ntsiab lus noj muaj fiber ntau
Uas thiab cereals
Cov fiber ntau muaj nyob hauv cov zaub mov ua muaj ntau:
- pearl barley;
- thoob ham;
- oatmeal;
- nplej.
Tsuas yog ib qho mob - cov cereal yuav tsum tsis txhob yauv ua ntej, nws yuav tsum yog ib qho. Cov nplej lim thiab cov nplej tsis tau tuaj yeem rov qab ua kom muaj fiber ntau hauv lub cev, tab sis cov ceg tawv yog suav tias yog qhov muaj txiaj ntsig zoo tshaj plaws ntawm qhov no.
Zaub
Tseem Ceeb! Cov zaub noj thaum lub sijhawm kho cua sov yuav ua rau kom muaj fiber ntau, yog li cov zaub mov nyoos yuav tsum nyiam.
Ib txhia ntawm lawv txawm pom zoo siv ncaj qha rau tev thiab noob, vim nws yog cov khoom hauv cov zaub no uas tau lees paub tias yog cov khoom siv tseem ceeb ntawm fiber ntau (cuam tshuam txog ntshav qab zib mellitus).
Cov zaub no zoo kawg rau kev noj haus muaj fiber ntau:
- Hlais nplej
- Asparagus
- Cov zaub qhwv dawb.
- Zaub paj zaub
- Carrots.
- Dib lauj
- Radish.
- Beetroot.
- Cov qos yaj ywm.
Cov sawv cev ntawm tsev neeg legume kuj tau txais txiaj ntsig zoo ntawm ob qho tib si soluble thiab insoluble fiber.
Txiv hmab txiv ntoo thiab berries
Tsawg me ntsis yog paub uas cov txiv ntoo thiab cov txiv hmab txiv ntoo yog nplua nuj nyob hauv kev noj haus fiber. Muaj cov fiber ntau hauv cov txiv hmab txiv ntoo qhuav, hnub tim, raisins, apricots qhuav. Yog tias tus neeg noj khoom noj thaum sawv ntxov muaj cov khoom noj qab haus huv no, nws yuav tau txais lub zog thiab lub zog rau ib hnub.
Nws yog ib qho tsim nyog yuav tau noj kom tsis tu ncua:
- Ncuav Qab Zib.
- Lub txiv duaj.
- Txiv Pos Nphuab
- Txiv duaj.
- Apricots
- Tsawb
- Cwjmem
- Txiv quav cawv
- Tsawb
Cov txiv hmab txiv ntoo no yuav tshem tawm lub cev ntawm cov tshuaj fiber ntau.
Mis thiab nws cov khoom
Mis, txhua yam uas tsim los ntawm nws thiab lwm yam khoom ntawm cov tsiaj keeb kwm (qe, nqaij) tsis muaj cov khoom noj muaj roj.
Cov lus fiber ntau hauv cov zaub mov
Cov nuj nqis yog raws li fiber ntau hauv grams ua ib qhov kev pab
| Xua (nyob ntawm lub ncuav) | mus txog 40 |
| Crispbread (100 g) | 18,4 |
| Lentils (siav, 1 khob) | 15,64 |
| Taum (siav, 1 khob) | 13,33 |
| Hazelnuts (puv tes) | 9,4 |
| Cov hmoov nplej dawb | 9 |
| Peas (siav, 1 khob) | 8,84 |
| Raspberries (1 khob) | 8,34 |
| Ua mov nplej (1 khob) | 7,98 |
| Nplooj zaub qhwv, 100 g, siav | 7,2 |
| Cov noob flax (3 diav) | 6,97 |
| Tag nrho cov nplej (cereals, ¾ khob) | 6 |
| Pears (1 nruab nrab nrog tev) | 5,08 |
| Buckwheat (1 khob) | 5 |
| Txiv Apples (1 nruab nrab unpeeled) | 5 |
| Qos (1 nruab nrab, ci hauv hom) | 4,8 |
| Hiav txwv buckthorn (100 g) | 4,7 |
| Zaub cob pob (tom qab ua noj, 1 khob) | 4,5 |
| Spinach (siav, 1 khob) | 4,32 |
| Almonds (txhais tes) | 4,3 |
| Taub dag Noob (1/4 khob) | 4,12 |
| Oatmeal (cereal, 1 khob) | 4 |
| Txiv pos nphuab (1 khob) | 3,98 |
| Laj Tsawb (1 nruab nrab) | 3,92 |
| Txiv quav ntswv nyoos (100 g) | 3,9 |
| Noob hnav noob | 3,88 |
| Walnuts (tes) | 3,8 |
| Cov Hnub (qhuav, 2 nruab nrab) | 3,74 |
| Qaug apricots (100 g) | 3,5 |
| Cauliflower, 100 g, siav | 3,43 |
| Pistachios (puv tes) | 3,1 |
| Beets (siav) | 2,85 |
| Zaub pob qe, 100 g siav | 2,84 |
| Carrots (nruab nrab, nyoos) | 2,8 |
| Chokeberry (100 g) | 2,7 |
| Barley porridge (100 g) | 2,5 |
| Txiv laum huab xeeb (txhais tes) | 2,3 |
| Cov cij cij (1 daim) | 2,2 |
| Blackcurrant (100 g) | 2,1 |
| Sunflower noob (2 tbsp. ស្លាបព្រា) | 2 |
| Tag nrho Lub khob cij nplej (1 ib nplais) | 2 |
| Txiv duaj (1 Nruab Nrab) | 2 |
| Ua mov nplej (1 khob) | 1,8 |
| Radish (100 g) | 1,6 |
| Raisins (1.5 oz) | 1,6 |
| Asparagus | 1,2 |
| Tag nrho cov mov ci (rye) | 1,1 |
| Cashew (txhais tes) | 1 |
Kev noj haus fiber ntau rau qhov poob phaus
Ib qho khoom noj muaj txiaj ntsig tsis yog tsuas yog lub caij nyoog tiag tiag kom muaj kev noj qab haus huv zoo nkauj thiab saib ntxim nyiam, tab sis kuj yog ib txoj hauv kev kom poob phaus yog tias koj sau cov zaub mov nrog cov zaub mov muaj fiber ntau.
Lub ntsiab lus no nqus tag nrho cov co toxins thiab cov roj ntau ntau hauv cov rog, rau kev ua ntxiv thiab tshem tawm hauv lub cev.
Xws li kev ntxuav kom huv yuav ua kom lub plab zom mov thiab lub plab hnyuv. Tsis tas li ntawd, kev mloog zoo ntawm cov piam thaj thiab cov cholesterol nyob rau hauv cov ntshav yuav txo qis, thiab qhov no yog qhov ncaj qha rau cov neeg poob ceeb thawj, thiab tsis tas yuav muaj cov tshuaj tua rog.
Dab tsi yuav tsum yog cov txheej txheem niaj hnub ntawm fiber ntau, qhov cuam tshuam ntawm kev haus ntau tshaj thiab tsis muaj peev xwm
Ib tus neeg laus yuav tsum tau noj 25-30 grams fiber ntau ib hnub. Lub sijhawm coj tus menyuam, tus poj niam yuav tsum tau txais kev npaj muaj fiber ntau, vim tias cov khoom no pab tus niam yav tom ntej ua kom txoj hnyuv li qub thiab kom quav tawv.
Tseem Ceeb! Koj yuav tsum tsis txhob ua tus kheej noj tshuaj, muab tshuaj ntxiv rau koj tus kheej. Kev tswj hwm fiber ntau hauv cov zaub mov tsis yog tsuas yog tsis muaj txiaj ntsig, tab sis tuaj yeem tsim kev puas tsuaj rau lub cev tag nrho.
Txog kev noj zaub mov kom raug, koj yuav tsum sab laj nrog kws kho mob!
Muaj qhov tsis muaj fiber ntau, cov tsos mob hauv qab no yuav tshwm sim:
- mob pob zeb;
- nquag cem quav;
- hem sab hauv thiab sab nraud;
- lub plab zom mov teeb meem;
- ntau yam kab mob hauv plab hnyuv;
- kev pheej hmoo ntawm kev tsim muaj ntshav qab zib mellitus thiab atherosclerosis.
Dua li ntawm qhov no, kev noj haus muaj fiber ntau tuaj yeem ua rau cov tsos mob tsis zoo.
Feem ntau nws ua rau kom flatulence, tsam plab, thiab fermentation hauv cov hnyuv. Tsis tas li ntawd, muaj qhov tsis zoo nyob rau hauv cov tshuab ntawm kev nqus ntawm cov zaub mov, cov vitamins thiab lwm yam tseem ceeb.
Cov txheej txheem tsis haum rau kev siv cov tshuaj fiber yog cov mob ntawm cov hnyuv thiab lub plab, kis kab mob. Fiber hauv tib neeg lub cev ua lub luag haujlwm tseem ceeb heev. Txawm li cas los xij, nws yuav tsum tau mus sib tham nrog phiaj xwm kev lav ris nrog lub luag haujlwm thiab ceev faj.
