Kiv cua ntawm kev noj haus cov kev noj haus thiab cov kws txawj nyob rau hauv ntau yam nrhav hauv kev poob phaus tau ntev ntseeg tias fiber ntau ib yam dab tsi miraculous thiab salutary, thaum nws los poob phaus. Pes tsawg zaus koj tau hnov tias nyob rau hauv koj cov khoom noj koj yuav tsum tau ntxiv cov khoom noj uas muaj fiber ntau, lawv hais tias, qhov no yuav pab kom poob phaus. Tab sis lo lus nug "vim li cas" yog hushed thiab nyob twj ywm rau unanswered. Niaj hnub no peb yuav teb koj rau ntawm ntau cov lus nug tsis txaus ntseeg: dab tsi yog fiber ntau thiab qhov twg nws yog muab rho tawm, thiab kuj yog vim li cas nws thiaj tsim nyog nws noj nws cov zaub mov.
Dab tsi yog fiber ntau thiab nws cov hom dab tsi?
Ua ntej, fiber ntau yog (complex) carbohydrate, hom polysaccharides thiab cellulose. Fibre yog nroj tsuag, txiv hmab txiv ntoo, zaub, legumes thiab noob. Nyob ntawm ntau hom fiber ntau, nws ua tau ntau yam muaj nuj nqis. Muaj ob hom khoom noj muaj hauv cov zaub mov:
- soluble;
- insoluble.
Cov txiaj ntsig
Soluble fiber ntau heev rau peb cov digestive enzymes, nws yuav siv ntau lub dag zog los zom cov plab. Hom fib fib fab no yog lub luag hauj lwm rau lub sij hawm ntawm qhov kev pov thaiv ntawm carbohydrates, yog li, tiv thaiv cov leaps ntawm qab zib nyob rau hauv cov ntshav. Tsis tas li ntawd, qhov noj tag nrho ntawm soluble fiber nyob rau hauv foodstuffs normalizes lub plab hnyuv microflora.
Hom kab mob fiber ntau tiv thaiv kab mob khees xaws, vim nws muab cov co toxins khi thiab tshem tawm ntawm lub cev, tsis txhob cia nws mus koom nrog peb lub hlwb. Cov tshuaj ua muaj fiber ntau ua hauj lwm raws li kev tiv thaiv kab mob atherosclerosis, vim tias nws txo qis qis lipoproteins thiab ua kom muaj cov "roj carbon" ntau ntau.
Insoluble fiber yog tawm los ntawm lub cev hauv ib daim ntawv tsis hloov. Nws txoj hauj lwm yog ua rau hauv plab hnyuv thiab ua kom muaj kev ntxim ntxub. Insoluble fiber yog zoo li ib daim txhuam cev - interacting nrog dej, nws nce nyob rau hauv volume, yog li, txo peb ntawm cem quav.
Kev siv cov khoom siv nrog cov thev naus laus zis tsis tsuas yog txo cov cem quav xwb, tab sis kuj muab cov khoom noj rau hauv plab - tsis tau digested thiab tsis nyob rau lub sij hawm khoom noj, pib tawg thiab ua haujlwm raws li thaj chaw zoo rau kev sib npaug ntawm cov kab mob. Rot thiab co toxins tau mus rau hauv cov ntshav, uas, twb, tsis yog ib tug dag.
Fiber ntau hauv cov khoom
Tam sim no, tshwj xeeb rau ntawm rooj plaub, lossis txog cov khoom muaj fiber ntau.
Soluble fibre muaj nyob rau hauv tag nrho cov cereals, txiav, legumes, ceev. Cov kev zoo ntawm cov khoom muaj fiber ntau yog:
- porridge - tsis zoo thiab tsis "ua noj ua haus" ntxov;
- bran;
- taum, lentils , txiv laum huab xeeb;
- whole grains - ci thiab hmoov nplej;
- Txiv hmab txiv ntoo thiab zaub - muaj cov dej tsis zoo xwb, tab sis tsis muaj fiber ntau;
- ceev.
Lub ntsiab qhov tseem ceeb ntawm cov kua phom tsis yog cov noob. Flax noob thiab taub dag, noob kab noob qoob loo yuav raug cawm dim ntawm cem quav. Xwb ib tablespoon ntawm noob muaj ib lub hlis twg ntawm txhua hnub koob tshuaj fiber.
Nws puas tsim nyog hais tias cov ntsiab lus ntawm fiber ntau hauv cov khoom noj yog nyob ntawm seb lawv ua tiav. Thawj zaug ntawm tag nrho cov, nws txhawj txog cov khoom noj khoom haus - txhuv, buckwheat, oats, qab zib, hmoov. Txhua yam yog dawb - tsis muaj fiber ntau, raws li "purity" ntawm nplej, cia li, txhais tau tias lawv tu los ntawm txheej txheej - qhov husks, uas yog qhov chaw ntawm fiber.
Yog li ntawd, xaiv tsis zoo refined analogues, lawv yog cov tastier thiab ntau pab tau.
Yuav cov khoom noj uas muaj fiber ntau tsis txaus kom poob phaus. Lo lus nug yog li cas peb yuav npaj lawv. Koj puas muaj tej yam tsis txaus ntseeg txog cov fiber ntau hauv cov taum uas koj tau ua rau 3 teev? Tiag tiag, yog li, vim tias tsis muaj plhaub tuaj yeem tiv thaiv tau lub caij nyoog no. Qhov tseem ceeb tshaj plaws kev kho cua sov, thiab saib raws li fiber ntau, thiab cov vitamins thiab amino acids - yog soaking. Txhawm rau khaws cov txiaj ntsim ntawm cov txiv hmab txiv ntoo thiab cov ntswg, soak lawv pw hauv dej. Tag kis sawv ntxov koj yuav tau npaj cov nplej dawb, uas koj tsuas xav kom dhau ntawm cov dej kub npau npau.