Nyob rau hauv 70s ntawm lub xeem xyoo, poob poob nrog kev pab los ntawm fiber yog lub ntsiab tseem ceeb ntawm kev noj haus. Txawm licas losxij, tomqab ntawd, cov khoom noj uas muaj fiber ntau tau hloov nrog cov khoom noj uas tsis tshua muaj-carbohydrate thiab cov zaubmov noj ywjfwj uas cog lus tias yuav poob phaus sai.
Niaj hnub no, kev noj haus nplua nuj nyob rau hauv fiber, confidently rov qab mus rau lub chaw noj qab haus huv - raws li ib tug pub leejtwg ntawm poob tshaj qhov ceeb thawj rau lub tiam ntawm lub xyoo txhiab xyoo. Wb paub qhov tseeb ntawm cov cellulose yog li zoo rau poob phaus.
Fiber ntau thiab yuag poob
Fibre (lwm lub npe - nroj fibrams, cellulose) yog ib qho ntawm cov khoom ntawm cov khoom noj cog. Yuav zom zom thiab muab zom nws lub cev tsis tau. Fibre yog faib ua soluble thiab insoluble.
Soluble fiber, nyob rau hauv kev sib cuag nrog lub plab thiab kua, hloov mus rau hauv ib hom ntawm jelly - uas nyob rau hauv lub plab, tawm hauv kev xav ntawm satiety rau ib lub sij hawm ntev. Qhov no yog txoj kev siv fiber ntau rau kev zom, muag hauv daim ntawv ntsiav tshuaj los yog tshuaj ntsiav.
Insoluble fiber tawm ntawm lub cev nyob rau hauv tib daim ntawv raws li nws nkag mus. Kev haus dej ua kua thiab o, tsis muaj kab txaij ntau xws li ib lub khaub rhuab - ntxuav cov hnyuv thiab tshem tawm tag nrho cov pov tseg thiab cov acids uas tau tsim tawm hauv lub cev nrog rau cov ntsiab lus.
Nws yuav tsum tau sau tseg tias txhua yam zaub, txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo muaj ob hom fiber ntau. Tab sis kev noj haus, suav ncaj qha ntawm qhov poob phaus, nws yog qhov zoo dua los tsim kom muaj ib txoj hau kev uas nws muaj 75% ntawm cov phom tsis haum thiab 25% - soluble.
Cov khoom tsis muaj fiber ntau: cov txiv ntseej thiab noob, zaub ntsuab, zaub nyoos thiab zaub ntawm cov xim ntsuab tsaus, cov hauv paus zaub, cov txiv hmab txiv ntoo (feem ntau ntawm lawv - lawv cov tawv nqaij), tseem grain.
Cov khoom ntawm cov hmoov tawg: txiv kab ntxwv, txiv apples, grapefruits, prunes thiab lwm yam txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo, zucchini, broccoli, taum, ntau hom qhob cij.
Ntau npaum li cas koj xav tau ib hnub twg?
Kev ntsuas kom noj qab haus huv kom txhua hnub peb muab koj lub cev 25-35 grams fiber ntau.
Wb sau 5 khoom-champions ntawm cov txij nkawm ntawm ib lub fiber uas yog irreplaceable nyob rau hauv ib qho kev noj haus rau cov loj hlob nyias:
- avocado (1 medium loj) - 11.84 grams;
- nplej tseem grain-1 khob) - 19.9 grams;
- liab (Mev) taum (1 khob) - 13,3 grams;
- liab hau lilils (1 khob) - 15.6 grams;
- oats (1 khob) - 12 grams.
Noj cov zaub mov ntawm cov khoom tsim muaj
Cov neeg uas xav kom poob phaus kuj muaj peev xwm nqa tawm ntawm kev noj zaub mov hauv Sib Sib Thiaj. Nws yog ib qho khoom siv npaj txhij-rau-siv yam tsis muaj tshuaj lom neeg. Nws lub hauv paus yog fiber ntau ntawm cereals, uas yog ntxiv cov fibers zaub ntawm txiv hmab txiv ntoo los yog txiv hmab txiv ntoo. Kev siv Sib Tsuag fiber ntau thoob plaws hauv lub hnub yog unlimited. Noj cov zaub mov no kuj zoo vim tias nws muaj kev kho kom zoo.
Nrog rau lub Sib Sib Thib, ntawm kev muag khoom muaj cov nplej ntsees - uas yog tsim los rau qhov poob phaus. Hauv qhov no, peb tham txog ib yam khoom xeeb, uas muaj ntau hom tshuaj ntsuab, txiv ntseej, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo ntxiv.
Cov khoom noj no yog xyuas raws li qhov tseeb uas tsim tau cov roj (3-4 tablespoons) nyob rau hauv lub khob ntawm cov kua (mis nyuj, decoctions, teas, kua txiv hmab txiv ntoo) thiab yog siv rau kev noj tshais, tav su los yog noj hmo.
Thaum xaus, peb ntxiv cov nram qab no:
- Noj cov khoom noj rau pluas tshais - qhov no yog qhov tseem ceeb rau kev poob phaus. Kev tshawb nrhiav pom tias tom qab noj pluag mov nplua nuj, peb noj 175 calorie tsawg dua nyob rau peb tom ntej noj mov.
- Cov kws tshawb fawb hauv Oxford University pom tias cov poj niam uas ua raws li cov khoom noj uas muaj fiber ntau cov ntsiab lus, hauv nruab nrab, muaj ib lub cev huab hwm coj ntawm 21.98. Thaum cov poj niam noj nqaij thiab lo lo rau cov zaub mov uas tsis tshua muaj nplua nuj
fiber ntau, muaj qhov ntsuas ntawm 23.52. - Tsis txhob mus rau qhov khoom noj khoom haus dhia ceev. Yog tias koj txom nyem los ntawm kev siab plob tsis so tswj syndrome los yog daim ntawv ceeb toom tias tom qab koj noj fiber ntau lawm koj tsis xis nyob - xws li mob plab, tsam plab thiab zoo siab ntawm kev kub ntxhov, ua kom muaj tsawg ntawm fiber ntxiv, ntxiv rau koj cov khoom noj 5 grams ntxiv txhua lub lim piam.
- Cov khoom noj muaj roj ntau hauv koj cov khoom noj yuav ua rau tsam plab, xeev siab thiab mob plab. Txawm li cas los xij, kom tau cov teeb meem ntawm hom no, siv fiber ntau tshaj 45 gram ib hnub. Nyob rau hauv txhua rooj plaub, dej txo cov tsos mob no.