Tam sim no txhua leej txhua tus paub hais tias cov dawb nplej muaj mob, zoo dua ntev ua noj ua haus porridge, tsis tau tiav, thiab cabbage yog yuav luag seb puas tsimnyog tau qab zib thiab incredibly pab tau nyob rau hauv cov ntshav qab zib. Tag nrho cov khoom noj no muaj fiber ntau.
Nws tsis muaj peev xwm zom cov zaub mov hauv lub plab, tsis muaj zaub mov muaj txiaj ntsig, tsis muab lub cev rau lub zog. Txawm hais tias tag nrho cov "no," thiab ntau txoj kev ua tsaug rau lawv, fiber ntau muaj peev xwm tiv thaiv qee cov kab mob ntawm cov hnyuv, pab tua rog thiab tswj ntshav qab zib. Cia peb tham ntau ntxiv txog cov txiaj ntsig zoo ntawm cov tshuaj fiber, cov zaub mov twg yog cov nplua nuj hauv nws, koj xav tau ntau npaum li cas thiab tuaj yeem noj ib hnub.
Dab tsi yog fiber ntau?
Fiber, lossis lwm yam cellulose, rau cov pab pawg ntawm kev noj haus fiber ntau. Nws yog cov polysaccharide uas muaj kab rau ntawm phab ntsa ntawm tsob nroj hlwb. Nws lub ntsiab muaj nuj nqi - yuav txhawb tau thiab tiv thaiv, yog ib yam ntawm cov nroj cev pob txha. Cov fiber ntau hauv cov kab ntoo thiab cov tshuaj fibrous, piv txwv li, hauv flax. Hauv cov khoom noj khoom noj khoom haus, cellulose faib tsis ncaj, qhov tseem ceeb yog hauv cov qia, tev, plhaub ntawm noob.
Mob ntshav qab zib thiab siab surges yuav yog ib yam dhau los
- Li qub ntawm qab zib -95%
- Kev tshem tawm ntawm cov hlab ntsha thrombosis - 70%
- Ntaus tau ntawm lub plawv dhia muaj zog -90%
- Kev tshem tawm ntshav siab - 92%
- Qhov nce hauv lub zog nruab hnub, txhim kho pw tsaug zog thaum hmo ntuj -97%
Tus txiv neej tau ib txwm noj cov tshuaj fiber ntau, vim tias cov khoom noj cog tau ib txwm yog nws cov khoom noj muaj txiaj ntsig. Nyob rau hauv lub caij ntuj sov, nws yog tus tshiab zaub nyob rau hauv lub caij ntuj no - tsib los yog cov neeg uas yuav tsum tau khaws cia rau ib ntev lub sij hawm nyob rau hauv lub cellars. Hnyuv siv los deal nrog loj nyiaj ntawm cov roughage, tau txais nws cov hauj lwm nyob rau hauv ib tug noj cov zaub mov nplua nuj nyob rau hauv fiber.
Tam sim no ntawm peb cov lus, cov zaub mov muaj fiber ntau hauv qab, tab sis qhov kev faib ua feem ntawm cov piam thaj ua kom sov. Raws li ib tug tshwm sim, peb haus ntau calorie ntau ntau tshaj li peb xav tau, cov zaub mov yog nqis dhau lawm ntev, cov tshuaj lom tuag lub cev nrog rau tej co toxins, nquag cem quav, tshwm sim tsis tu ncua luv luv-term ntshav qab zib nce. Tej zaub mov - qhov ua rau ntawm teeb nyob rau hauv lub li ib txwm metabolism thiab kev loj hlob ntawm cov xwm txheej ntawm cov ntshav qab zib.
Nws coj li cas
Lub luag haujlwm ntawm fiber ntau hauv tib neeg lub cev:
- Cov zaub mov uas muaj cov nplua nuj nyob hauv fiber ntau yuav tsum tau zom ntev dua, thaum qaub ncaug, kua muaj kua, thiab cov kua tsib yog tso tawm. Lub cev yog npaj txhij rau tej kev zom zaub mov.
- Kev zom zom ntev ntev ntxuav cov hniav, zaws cov pos hniav. Yog li, fiber ntau pib coj cov txiaj ntsig hauv qhov ncauj kab noj hniav.
- Txhim kho kom zoo dua qub. Kev noj haus ua kom yooj yim pab txhawb kev txav ntawm cov khoom lag luam nrog txoj hnyuv, sib sau ua ke nrog lwm cov zaub mov pob uas yooj yim rau thawb mus rau tom qab daim ntawv cog lus ntawm cov hnyuv.
- Fiber tsim ntim tsis nce hauv calories. Yog li ntawd, txoj kev xav ntawm satiety tshwm sim sai dua, ib tug neeg tsis overeat. Khoom noj muaj fiber ntau pab koj poob phaus.
- Vim qhov ntim ntawm lub hnyuv yog emptied nquag tsis tshwm sim cem quav, intoxication, txo qhov yuav ua rau inflammatory kab mob nyob rau hauv cov hnyuv, hemorrhoids thiab cov nyuv mob cancer, thiaj li tsim ntawm roj.
- Cov fiber ntau khi thiab tshem tawm ib feem ntawm cov roj cholesterol los ntawm cov khoom noj thiab cov kua tsib kua qaub los ntawm lub cev. Qhov no txo qis kev pheej hmoo ntawm cov teeb meem tshwm sim ntau tshaj plaws ntawm ntshav qab zib - kab mob vascular.
- Fiber ntau tau txau los ntawm cov kab mob uas ua kom muaj cov hnyuv microflora. Lawv yog tawm tsam nrog putrefactive kab mob ua amino acids thiab ib co vitamins.
- Thiab thaum kawg, cov fiber slows qhov haum uas muaj suab thaj los ntawm cov hnyuv txheej txheem. Cov piam thaj hauv cov ntshav nce siab zuj zus, tus txiav tsis tas ua haujlwm hauv ib qho xwm txheej ceev. Los ntawm qhov no tsis tshwm sim los yog txo twb uas twb muaj lawm insulin kuj, mob ntshav qab zib nyiaj ntau yooj yim tiav.
Qhov zoo tshaj plaws qhov chaw ntawm fiber
Cov zaub mov cov zaub mov feem ntau ua pawg raws cov keeb kwm thiab zaub mov muaj nqis. Cov khoom lag luam kaw muaj kwv yees li ntawm cov nyiaj fiber ntau. Peb tuaj yeem ruaj ntseg hais tias nyob rau hauv lub khob ntawm txiv hmab txiv ntoo yuav muaj txog 2 g ntawm fiber, zaub - 3 g, legumes - 4 g, thiab hauv cov nqaij tais lawv yuav tsis muaj. Tab sis nyob rau hauv txhua pab pawg neeg muaj champions rau hauv lub xub ntiag kev noj haus fiber. Lawv kuj yuav tsum tsim lawv cov zaub mov noj kom tau txais cov nplua nuj fiber ntau.
Zaub thiab zaub ntsuab
Ntawm cov ntshav qab zib, zaub thiab tshuaj ntsuab yuav tsum yog cov khoom tseem ceeb ntawm cov tshuaj fiber ntau rau hauv cov zaub mov. Qhov muaj siab nyiam yuav tsum tau muab rau cov zaub nyoos, vim tias thaum lub sijhawm kho cua sov ib feem ntawm cov khoom noj muaj fiber ntau ploj.
Cov zaub fiber ntau:
- av daj
- ntsuab peas;
- Zaub pob qe;
- ntsuab taum;
- zaub txhwb qaib;
- lws suav;
- zaub paj ntsuab
- beetroot thiab nws cov zaub ntsuab;
- carrots.
Cereals thiab nplej zom
Kev siv cov zaub mov qab zib rau cov ntshav qab zib muaj tsawg, yog li koj yuav tsum xaiv cov kev noj qab haus huv tshaj plaws, qhov twg tsis tshua muaj cov carbohydrates thiab muaj fiber ntau:
- barley;
- tag nrho oatmeal (tsis yog cereal);
- thoob ham;
- barley.
Thaum ua noj ua haus cereals yuav tsis zom, los cawm ib tug tshaj plaws ntawm kev noj haus fiber. Ua noj rau hauv lub thermos yog suav hais tias yog qhov zoo tshaj plaws: thaum yav tsaus ntuj ncuav lub ncuav ntxuav nrog dej npau npau thiab tawm mus txog thaum sawv ntxov.
Nplej zom tag nrho grain yog zoo dua, muaj ntau kev noj haus fiber - 8% piv rau 3.5% nyob rau hauv lub pasta los ntawm cov hmoov nplej dawb.
Mem tes
Hauv cov ntawv sau qoob, muaj cov roj carbon fiber ntau: 11-13% hauv cov kua noob taum, taum pauv, cov kua txiv laum ci, taum mog; kwv yees li 9% hauv txiv laum huab xeeb thiab qaib. Txawm hais tias muaj ntau ntawm cov carbohydrates, legumes tuaj yeem yog sab zaub mov zoo lossis ua kua zaub rau cov neeg mob ntshav qab zib.
Txiv hmab txiv ntoo thiab kua txiv hmab
Txiv hmab txiv ntoo noj tau yam tsis tau tev, vim nws yog nyob rau hauv cov tev uas feem ntau ntawm cov fibers. Piv txwv, hauv nruab nrab cov kua 4 grams ntawm fiber ntau, thiab hauv qhov qub, tab sis tev - tsuas yog 2.
Txiv Hmab Txiv Ntoo Zoo Tshaj Plaws fiber ntau:
- txais koob hmoov;
- pear;
- ib cov kua;
- txiv kab ntxwv;
- Txiv Pos Nphuab
- txiv kab ntxwv qaub
- txiv moj mab.
Hauv cov kua txiv, vim qhov peculiarities ntawm lub thev naus laus zis thev naus laus zis, cov ntsiab lus fiber ntau yog qhia hauv feem ntawm feem pua (kwv yees 0.2), feem ntau ntawm txhua qhov hauv cov kua txiv lws suav - 0.8%. Nrog kua txiv nrog ntxiv ntawm sis plawv hniav, tej yam zoo dua - kev noj haus fiber ntau hauv lawv yog txog 1.2%. Tab sis qee kis, cov kua txiv tsis tuaj yeem yog ib qho chaw fiber ntau.
Ceev, noob thiab roj los ntawm lawv
Ceev fiber yog tsis yog li ntawd ntau npaum li cas raws li lawv xav tias - 2 (cashew) rau 12% (almonds). Muab lawv cov ntsiab lus hauv calorie siab (li 600 kcal), nws yuav tsis tau txais cov khoom noj muaj fiber ntau txaus los ntawm lawv.
Cov paj noob hlis noob ntawm fiber 5%, tab sis nyob rau hauv tej zaub roj, cellulose yog tsis tam sim no, tag nrho cov ntawm nws yog nyob rau hauv qhuav ntawm pov tseg - lub ncuav mog qab zib.
Tsiaj cov khoom lag luam
Mis thiab nws cov khoom, qe, nqaij, nqaij offal thiab ntses tsis muaj fiber, yog li ntawd lawv noj mov, nws yog ntshaw kom nrog servings ntawm zaub.
Daim Npav Khoom Noj Muaj fiber ntau
Sau cov khoom lag luam nrog cov ntaub ntawv ntawm cov ntsiab lus ntawm calories, fiber thiab carbohydrates hauv lawv:
| Cov khoom noj khoom haus | Cov calories, kcal | Cellulose, nyob rau hauv grams tauj ib 100 grams | Carbohydrates, hauv g ib 100 g |
| apricots | 44 | 2,1 | 9,0 |
| av daj | 160 | 6,7 | 8,5 |
| Cherry plum | 34 | 1,8 | 7,9 |
| txiv kab ntxwv | 43 | 2,2 | 8,1 |
| txiv laum huab xeeb | 567 | 8,6 | 16,1 |
| lub dib liab | 30 | 0,5 | 7,6 |
| txaij | 25 | 3,1 | 5,9 |
| txiv tsawb | 122 | 2,3 | 31,9 |
| zaub paj ntsuab | 34 | 2,6 | 6,6 |
| zaub pob qe | 43 | 3,8 | 9,0 |
| oyster nceb | 33 | 2,3 | 6,1 |
| txiv hmab | 72 | 1,6 | 15,4 |
| txiv aws | 52 | 1,8 | 10,6 |
| noob taum qhuav | 298 | 11,2 | 49,5 |
| ntsuab tshiab peas | 55 | 5,5 | 8,3 |
| txiv kab ntxwv qaub | 35 | 1,9 | 6,5 |
| Walnut | 654 | 6,7 | 13,7 |
| thoob ham | 343 | 10,0 | 71,5 |
| pear | 47 | 2,9 | 10,3 |
| lub dib pag | 35 | 1,0 | 7,4 |
| taub | 19 | 1,0 | 4,6 |
| dawb cabbage | 30 | 2,1 | 4,7 |
| Peking qhwv | 21 | 1,3 | 2,0 |
| zaub paj | 32 | 2,2 | 4,2 |
| qos yaj ywm | 77 | 1,5 | 16,3 |
| ntoo thuv txiv ntoo | 673 | 3,8 | 13,2 |
| tshuab raj | 600 | 2,0 | 22,5 |
| txiv pos nphuab | 33 | 2,0 | 7,7 |
| kohlrabi | 44 | 1,8 | 7,9 |
| pob kws grits | 328 | 4,8 | 71,0 |
| leek | 61 | 1,8 | 14,2 |
| dos | 41 | 3,0 | 8,2 |
| nplej zom, hwm cov hmoov nplej | 338 | 3,7 | 70,5 |
| nplej zom, tseem muaj hmoov nplej dawb | 348 | 8,3 | 75,0 |
| kab npauj | 38 | 2,0 | 7,5 |
| kev txiav txim | 333 | 3,6 | 70,6 |
| almonds | 575 | 12,3 | 21,7 |
| carrots | 32 | 2,4 | 6,9 |
| qaib dib | 309 | 9,9 | 46,2 |
| oatmeal | 342 | 8,0 | 59,5 |
| dib | 14 | 1,1 | 2,5 |
| tswb neeb | 29 | 1,0 | 6,7 |
| barley | 315 | 7,8 | 66,9 |
| zaub txhwb qaib | 36 | 3,3 | 6,3 |
| paj noob hlis | 601 | 5,0 | 10,5 |
| millet | 342 | 3,6 | 66,5 |
| qos liab | 21 | 1,6 | 3,4 |
| dub qos liab | 41 | 2,1 | 6,7 |
| txhuv | 333 | 3,0 | 74,0 |
| iceberg zaub xas lav | 14 | 1,3 | 3,0 |
| kab laum | 42 | 2,6 | 8,8 |
| txiv moj mab | 49 | 1,5 | 9,6 |
| currant dub | 44 | 4,9 | 7,3 |
| kua txiv puv luj | 53 | 0,3 | 12,9 |
| kua txiv kab ntxwv | 47 | 0,3 | 11,0 |
| kua txiv lws suav | 21 | 0,8 | 4,1 |
| kua kua txiv | 46 | 0,2 | 11,4 |
| taum pauv | 364 | 13,5 | 17,3 |
| txiv lws suav | 20 | 0,8 | 4,2 |
| taub dag | 22 | 2,1 | 4,4 |
| ntsuab taum | 23 | 3,5 | 3,0 |
| noob taum qhuav | 298 | 12,4 | 47,0 |
| hnub tim | 292 | 6,0 | 69,2 |
| hazelnuts | 628 | 9,7 | 16,7 |
| lentils | 295 | 11,5 | 46,3 |
| champignons | 22 | 0,7 | 4,3 |
| zaub ntsuab | 23 | 2,2 | 3,6 |
| txiv apples | 52 | 2,4 | 13,8 |
| ntawm tes | 313 | 8,1 | 65,4 |
Pom zoo Xav Pom
Txhua txhua hnub nyob rau hauv cov neeg laus noj cov zaub mov yog tsim nyog los muaj xws li 20 mus rau 40 grams fiber ntau.
| Cov qeb | fiber cai | |
| Cov neeg muaj hnub nyoog qis dua 50 xyoos | txiv neej | 38 |
| poj niam | 30 | |
| Tom qab 50 xyoo | txiv neej | 30 |
| poj niam | 21 | |
| Cov menyuam | 10 + hnub nyoog nyob rau hauv lub xyoo | |
Cov ntawv txheeb cais qhia tias 80% ntawm cov pej xeem tsis tau txais tus qauv no. Kev noj qis dua 16 grams ua rau muaj kev pheej hmoo mob vascular los ntawm 1.5 npaug thiab tsis tso cai rau koj tswj ntshav qab zib hauv ntshav qab zib, txawm tias tus neeg mob ua raws li cov zaub mov tshwj xeeb thiab ua tib zoo txiav txim siab cov carbohydrates.
Seb lub cev tau txais cov tshuaj fiber ntau tuaj yeem txiav txim siab los ntawm kev ua haujlwm ntau zaus ntawm cov quav. Yog hais tias cov quav yog tso tawm txhua hnub uas tsis muaj tweaks nyob rau hauv daim ntawv ntawm cov tshuaj ntaus cev los yog prunes, kev noj haus fiber nyob rau hauv kev noj haus yog txaus. Cov zaub mov uas tsis muaj cov tshuaj fiber ntau tuaj yeem ua rau txoj hnyuv ntev dua 3 hnub.
Yuav ua li cas kom muaj fiber ntau
Yuav hloov pauv cov khoom noj li cas kom muaj fiber ntau hauv nws:
- Saib xyuas cov khoom noj uas tau hauv koj lub rooj. Muab qhov nyiam ua rau ntuj, tsis txhob yuav cov khoom lag luam ib nrab.
- Txo txo lub sijhawm kho cua sov rau cov khoom noj muaj fiber ntau.
- Haus tsawg kawg 1.5 litres cov kua ib hnub. Cov neeg uas muaj muaj zog dej hnyav koj xav tau ntau heev tshaj dua. Qhov ntim ntawm cov kua dej haus rau ib hnub = hnyav x 30 ml.
- Rau cov khoom noj txom ncauj mob ntshav qab zib, siv tag nrho cov txiv hmab txiv ntoo uas tsis ua raws cai, tsis yog khoom qab zib.
- Sau koj cov zaub mov nrog kev noj haus fiber ntau, dhau li ntawm ob peb lub lis piam, kom lub plab zom mov muaj sij hawm yoog raws cov kev hloov pauv.
- Sau ib tug cwj pwm los yeej ib txwm muaj tshiab zaub nyob rau hauv lub fridge thiab ua ib tug yam tsawg kawg nkaus ntawm 2 lav ib hnub twg.
- Tsis txhob siv lub rab mus zom cov zaub mov nplua nuj nyob rau hauv fiber, nws impairs qhov kev txiav txim.
- Kuaj xyuas yog tias koj tau pib haus cov khoom noj ntau ntxiv tom qab hloov koj txoj kev noj haus. Tu ncua ntsuas ntshav qab zib thiab ua raws li lwm yam tsis mob ntshav qab zib nyiaj.
Nyhuv on poob
Txha cov plab hnyuv thiab o tuaj rau hauv nws, fiber ua rau cov receptors uas nyob ntawm phab ntsa ntawm lub plab thiab qhia rau lub hlwb tias muaj zaub mov txaus hauv nws. Nyob rau tib lub sijhawm, tib neeg muaj kev zoo siab ntawm qhov tsis hnov qab.
Muaj cov khoom noj muaj lub zog ua rau cov txiaj ntsig no. Lawv tsuas yog siv cov zaub mov, tshwj xeeb tshaj yog nplua nuj nyob rau hauv fiber, tsawg-calorie zaub mov los yog ntxiv mus rau lub sis plawv hniav los ntawm lub tsev muag tshuaj. Piv txwv li, kefir noj haus - 4 tsom iav ntawm kefir yog qaug cawv ib hnub, txhua tus ntawm muaj ib tug tablespoon ntawm fiber. Rau cov neeg mob ntshav qab zib, cov zaub mov zoo li no tsuas yog ua tau nrog lub teeb me me ntawm hom 2 thiab rau lub sijhawm luv. Yog tias cov ntshav qab zib tau noj tshuaj, xws li kev noj zaub mov kev txwv yuav ua rau lub qog ntshav qab zib.
Kev Noj Qab Haus Huv Ib Puas Tsav Tsis Dhau Los
Tau ntawm fiber ntau saum toj no ib txwm tsis txhais tau tias ib qho kev ua kom nce ntxiv hauv qhov muaj txiaj ntsig zoo ntawm cov khoom noj. Yog tias koj tsis tu ncua qhov txwv tsis pub tshaj 50 g ib hnub, muaj teeb meem kev noj qab haus huv muaj peev xwm ua tau, qhov ntau ntawm cov kab mob fiber yog muaj teeb meem nyob rau hauv cov hnyuv microflora cuam tshuam, acidity hloov vim yog o, thiab kis tau tus mob.
Kev siv ntau dua 50 g ib hnub ua rau muaj qhov tsis txaus ntawm kev nqus cov zaub mov thiab cov vitamins, inhibits qhov nqus ntawm zinc, calcium thiab hlau. Tshaj fiber tiv thaiv cleavage ntawm fatty khoom noj, thiab chaw pib deprives tib neeg soluble vitamins - A, E, D, K.
Yog tias muaj cov fiber ntau hauv cov zaub mov nce ntxiv, kev zom zaub mov yog cuam tshuam, tsam plab, mob plab, raws plab. Peb yuav tsum tsis txhob hnov qab txog kev haus dej haus cawv kom txaus, txwv tsis pub cellulose yuav muaj cov nyhuv cuam tshuam - nws yuav ua rau cem quav.
Cov kws qhia noj zaub mov tsis pom zoo kom ntxiv cov fiber ntau rau cov zaub mov hauv daim ntawv ntawm cov ceg tawv lossis cov duab cuav, nws yog qhov zoo dua los kho koj cov zaub mov noj. Nyob rau hauv ib tug noj qab nyob zoo, noj zaub mov tsis tau ib tug tsis muaj fiber.
