Dietary Fibers

Dietary fiber ntau yog ib feem ntawm cov khoom uas tsis tuaj yeem zom cov enzymes ntawm lub plab thiab cov hnyuv. Lawv muaj nyob rau hauv zaub, txiv hmab txiv ntoo, tev ntawm taum, thiab tseem nyob rau hauv ib lub plhaub ntawm cov noob thiab cov cereal. Coarse fibers muaj nyob rau hauv daim ntawv teev cov khoom tseem ceeb uas tsim nyog rau kev ua haujlwm ntawm lub cev.

Vim li cas peb thiaj xav tau cov khoom noj khoom haus?

Cov tshuaj no yog cov polymers ntawm monosaccharides thiab lawv cov derivatives. Nqa tau lawv lub cev vim yog khoom noj ntawm lub hauv paus chiv keeb. Nyob rau hauv dav dav, kev noj haus fiber muaj peev xwm muab faib ua coarse - fiber , thiab mos - pectin.

Cov tshuaj no yog ib qho tseem ceeb rau lub cev, thiab cov kws tshawb fawb tau ua pov thawj tias yog tias ib tug neeg tsis tu ncua cov khoom noj uas muaj fiber, ces nws yuav nyob ntev thiab noj qab nyob zoo. Kev siv cov khoom noj muaj fiber ntau vim yog qhov tseeb tias nws txo cov sij hawm nrhiav lwm cov khoom noj hauv cov hnyuv. Lawv tuaj yeem muab piv rau lub khaub zig, uas ntxuav cov co toxins, lwj khoom thiab lwm yam tshuaj phem los ntawm lub cev. Feem ntau, txoj haujlwm ntawm tag nrho lub cev plab yog kev txhim kho. Yog hais tias cov khoom noj muaj cov roj npib tsis txaus, nws muaj peev xwm ua rau muaj cem quav thiab mob ntshav qab zib, mob nyhuv nyhuv, rog, thiab nce qib roj cholesterol.

Lub luag haujlwm ntawm kev noj haus fiber rau lub cev:

1. Cov khoom siv ntxhib fibers yuav tsum tau ntev chewing, uas ua rau cov khoom noj tuaj, thiab ua rau lub plab ua hauj lwm zoo ntxiv thiab pab ntxuav cov hniav.
2. Nws txo cov nyiaj ntawm "phem" cov roj cholesterol thiab cov kua qaub hli.
3. Ua cwj pwm tsis haum qab zib hauv cov ntshav, uas yog ib qho tseem ceeb rau cov neeg uas muaj hom 2 mob ntshav qab zib.
4. Txhawb nqa kev tshem tawm hnyav hlau, co toxins thiab lwm yam teeb meem ntawm lub cev;
5. Khaws dej thiab pab cov hnyuv kom khoob.
6. Pab ua ke tawm cov khoom siv rau lub cev, uas txhawb rau kev tiv thaiv ntawm kev tiv thaiv.

Nyias nws yog tsim nyog los qhia txog kev ua hauj lwm ntawm kev noj haus cov kabmob rau kev loj hlob nyias. Ua ntej, nkag mus rau hauv lub cev, lawv nce nyob rau hauv loj, uas tso cai rau koj kom muaj kev nkag siab ntawm saturation rau ib ntev lub sij hawm, uas txhais tau hais tias yuav tsis muaj ib lub sij hawm ntev. Qhov thib ob, kev noj haus cov plev noj pab cov microflora coj los ua cov vitamins tsim nyog, cov amino acids thiab lwm yam tseem ceeb heev.

Cov khoom ntawm coarse kev noj haus fiber ntau

Lub cev txhua hnub yog tsawg kawg 35 g. Muab lub cev nrog cov nyiaj no, ua raws li cov lus qhia no:

1. Nyob rau hauv kev noj haus yuav tsum tam sim no tshiab txiv hmab txiv ntoo thiab zaub. Nws yuav tsum tau nyob rau hauv lub hlwb hais tias lub caij nyoog ntev kev kho mob ua rau kev puas tsuaj ntawm kev noj haus fiber. Qhov zoo tshaj plaws kev xaiv yog quenching.
2. Yog hais tias koj haus dej haus, ces xaiv xaiv nrog pulp.
3. Noj tshais zoo tagnrho yog ib qho kev pabcuam pub dawb porridge. Hauv qhov no, lub cev tau txais txog 10 grams fiber ntau. Yog hais tias koj muab tso rau hauv lub porridge pieces ntawm cov txiv hmab txiv ntoo qhuav los yog berries, koj muaj peev xwm ntxiv ntxiv 2 mus rau 5 xyoos.
4. Nqa tuaj rau hauv koj cov zaub mov.
5. Yog tias cov khoom noj tsis muaj qaub ncaug, ces tsis txhob nqa nws cov nyiaj mus rau qhov yuav tsum tau them tshaj, ua kom maj mam. Vim hais tias kev noj haus fiber ntau tsis tsuas yog pab, tab sis kuj raug mob. Lub cev tsis tuaj yeem tsis tuaj yeem tsis muaj ntau cov kab coarse ntau zaug thiab qhov no yuav ua rau cem quav. Muab qhov no nws yog ib qho tseem ceeb rau haus dej kom ntau, txhua hnub yuav tsum tsis pub tsawg dua 1.5 liters.

Nws muaj nqis taw tawm, uas "fiber preparations", uas qee manufacturers qhia, yog kiag li useless rau lub cev thiab tsis muaj nqi txheeb raws roj ntsha.

Lub txim ntawm ntau tau ntawm cov khoom noj muaj fiber ntau:

1. Muaj bloating thiab muaj roj ntau dua.
2. Nws tsis tso cai rau cov zaub mov thiab lwm yam tshuaj yuav tsum tau nqus hauv cov hnyuv.
3. Zawv plab tuaj yeem tshwm sim.
4. Nrog kev siv lub caij nyoog ntev zog, txoj hnyuv txhaws tawm, uas tuaj yeem ua rau phais.