Muaj ntau tus neeg, siv cov khoom, tsuas yog txaus siab nyob rau hauv cov ntsiab lus ntawm cov vitamins thiab cov as-ham hauv lawv, tsis nco qab txog lub ntsiab lus tseem ceeb uas pab lub cev kom purify nws tus kheej - nws lub fiber . Nws yog ib qho tseem ceeb ntawm daim ntawv qhia rau kev thiav thiab kev txhawb nqa kev noj qab haus huv. Hauv kev txiav txim rau koj tuaj yeem haus cov tshuaj no kom txaus, nws yog qhov tseem ceeb kom paub tias cov khoom muaj fiber ntau muaj.
Yuav pib nrog nws yog qhov tsim nyog yuav tau xyuas seb nws zoo li cas. Hauv tib neeg lus yooj yooj yim, qhov yeeb tshuaj no yog qhov sib txuas ntawm cov nroj tsuag cov nroj tsuag, uas tsis tshua ras los ntawm peb lub cev. Tsis zoo li lwm cov tshuaj, nws tsis tuaj yeem sau nrog peb lub zog lossis ntau cov vitamins, tab sis qhov no tsis txo nws qhov tseem ceeb. Fibre yog faib ua soluble thiab insoluble. Thawj zaug - ua rau theem qis hauv cov ntshav, tswj lub plab ntawm lub plab, tiv thaiv lub plawv mob. Qhov thib ob - txhim kho patency ntawm intestine, tiv thaiv nws los ntawm txhua hom kab mob thiab kev rog.
Yam khoom noj twg yog cov nplua nuj hauv fiber ntau?
Zaub cov zaub mov muaj nplua nuj:
- Zaub . Qhov loj tshaj plaws muaj nyob hauv taub, taub dag, zaub ntug hauv paus, dib, lws suav, cabbage, ntsuab peas, ntau yam zaub ntsuab.
- Txiv hmab txiv ntoo . Nyob rau hauv lawv, lub fiber yog nthuav tawm nyob rau hauv daim ntawv ntawm pectin thiab cellulose. Sau - txiv apples, pears, plums, txiv kab ntxwv, tsawb thiab txhua yam txiv hmab txiv ntoo qhuav.
- Berries . Yuav luag tag nrho cov berries yog qhov chaw ntawm kev noj haus fiber, yog tus nqi ntawm 200 g ntawm raspberries los yog txiv pos nphuab.
- Ceev . Vim yog qhov khoom noj khoom haus muaj txiaj ntsig zoo, nws yog qhov zoo dua rau noj me me. Feem ntau ntawm txhua yam hauv almonds thiab pistachios.
- Tag nrho cov nplej . Lawv yog ib feem ntawm cov qhob cij tseem grain thiab bran, lawv txig qis dua qib ntawm cov cholesterol hauv cov ntshav. Sim ntxiv cov nplej thiab cereals rau koj cov zaub mov.
- Taum . Nyob rau hauv lawv, fiber yog soluble thiab insoluble.
Cov koob tshuaj txhua hnub yuav tsum tsis txhob pub tsawg tshaj 30 gram ntawm cov tshuaj, tab sis, qhov no yuav tsum ua kom tiav. Qhov loj tshaj plaws yog kom nce qib ntawm cov dej haus, yog li hais tias lub fiber ua hauj lwm mus rau nws zoo tshaj plaws.
Khoom nrog fiber rau cov hnyuv
Yuav kom tshem ntawm tsis xis nyob hauv lub plab system, koj yuav tsum noj cov khoom noj no:
- cov txiv hmab txiv ntoo tshiab thiab zaub, bran;
- zaub roj;
- ntau yam khoom noj fermented;
- dub qhob noom xim kasfes.
Cov kws tshawb fawb tau hais tias chocolate thiab txiv tsawb muaj cov khoom zoo heev, uas tsis zoo li cov tshuaj lawv muaj qab ntxiag thiab tsis hnov tsw. Nws yog qhov zoo tshaj rau noj cov khoom noj uas muaj fiber ntau lig hmo ua ntej yuav mus pw. Tag nrho cov khoom no yuav pab kom ntev rau cov tub ntxhais hluas ntawm tag nrho lub cev, los tiv thaiv txoj hnyuv tawm ntawm cov teeb meem thiab tsim kom muaj cov txheej txheem metabolic hauv lub cev.
Cov khoom siv nrog cov roj ntsha ntxiv rau qhov hnyav
Txhawm rau tshem ntawm tshaj qhov ceeb thawj, qhov no tshuaj yog irreplaceable, vim hais tias nws yog nrog nws satiety los dhau los, thiab koj tsis overeat. Cas fiber ntau pab nyob rau hauv kev sib ntaus tawm tsam tshaj qhov ceeb thawj? Kev tshawb fawb mob tau pom tias cov khoom noj nrog fibrous sai sai satiates, nyob rau hauv lub plab thiab tiv thaiv tawm tsam overeating. Qhov no txhais tau hais tias lub cev yuav maj mam siv ntau tshaj zog uas yuav tshwm sim los ntawm cov ua tiav
Cov khoom noj khov heev yog cov khoom noj zoo dua li lwm tus, vim hais tias nws nyob hauv lub cev ntev dua thiab ntxuav nws zoo, nws yog cov khoom hauv qab no:
- ntau yam tshiab thiab tsis yog cov txiv hmab txiv ntoo thiab zaub xwb ;
- coarse cij, bran;
- cov cereal uas muaj cov cereals uas muaj tawv;
- tsaus, xim av txho liab;
- pob kws.
Yog tias koj cov kev noj haus tseem tseem tsis muaj fiber ntau, ces tam sim ntawd kho qhov kev tsis ncaj ncees no. Tom qab ib ntus koj yuav pom tias muaj kev txhim kho rau kev noj qab haus huv.