Fiber food - cua, noj qab nyob zoo

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Cov txiaj ntsig ntawm cov zaub mov noj qab haus huv tau qhia rau peb tas li thiab ntau. Cov zaub mov fiber ntau yog dab tsi, nws muaj txiaj ntsig dab tsi? Cov zaub mov zoo li no tseem ceeb rau lub cev. Nws tau raug pov thawj tias nws noj tas li txo qis kev pheej hmoo ntawm mob qog noj ntshav. Hauv cov poj niam, qhov kev pheej hmoo ntawm kev mob qog noj ntshav mis yog txo. Cov zaub mov cog muaj ntau cov rog noj qab haus huv, thiab qhov no tau raug pov thawj hauv ntau lub tebchaws. Piv txwv li, cov neeg Finnish tau paub txog kev noj qab haus huv thiab kev noj qab haus huv cov rog thiab cov zaub mov muaj fiber ntau yog dav. Thiab nyob rau hauv Teb Chaws Asmeskas, cov rog kuj tuaj ua ntej, tab sis lawv noj dab tsi tsis yog cov hauv paus chiv keeb, raws li pov thawj los ntawm kev txheeb xyuas mob qog noj ntshav.

lawv tuav qhov twg?

Txhua yam zaub mov muaj fiber ntau. Cov khoom tseem ceeb yog pectin, cellulose, keratin, hemicellulose, lignin. Ntau yam kev noj haus yog raws li cov khoom noj no. Kev xaiv cov khoom noj uas tsim nyog thiab lub sijhawm yog nyob ntawm tus yam ntxwv ntawm lub cev.

khoom noj fiber ntau ua haujlwm li cas?

Ib zaug hauv tib neeg lub cev, cov fibers tau xyaum tsis zom. Vim li no, cov tshuaj normalizes kev ua haujlwmtxoj hnyuv, txhim kho nws cov peristalsis, ua raws li kev sib khi rau cov khoom tsis zoo thiab cov khoom lwj. Lawv saturate lub microflora nrog cov khoom noj khoom haus tseem ceeb, txo cov roj cholesterol hauv cov ntshav.

khoom noj fiber ntau. Cov zaub mov twg muaj fiber ntau:

• bread bran lossis pure bran;
• zaub los yog txiv hmab txiv ntoo tawv (los ntawm cov ntsiab lus cellulose);
• guar pos;
• taum, pob kws, txiv apples;
• beets, qhob cij ntxhib, kua txob, txiv tsawb (hemicellulose);
• taum ntsuab, carrots, txiv duaj, txiv ntoo Brazil, txiv pos nphuab, qos yaj ywm (lignin);
• ntsuab tua, okra, flax, comfrey (muaj cov slime);
• beets, carrots, zaub qhwv, txiv apples (pectin).

Cov zaub mov no thiab lwm yam khoom noj yuav ua rau muaj txiaj ntsig zoo rau lub cev.

Fiber zaub mov, daim ntawv teev cov kev hloov hauv lub cev raws li nws cov kev cuam tshuam:

• koom nrog hauv cov metabolism, thiab qhov no yog qhov tseem ceeb tshaj plaws;
• txuas dej uas ua rau zaub mov o;
• nqus co toxins thiab tshem tawm.

Khoom noj

Kom tau txais txiaj ntsig, koj yuav tsum noj ntau dua 65% ntawm cov zaub mov noj qab haus huv (raws) thiab 35% ntawm cov zaub mov ua tiav ib hnub. Qhov tseem ceeb hauv kev noj zaub mov zoo yog qhov muaj cov nplej ntawm cereals lossis wholemeal qhob cij, mis nyuj tshiab, zaub thiab txiv ntoo. Qee zaum koj tuaj yeem noj qe, nqaij, ntses. Tab sis cov khoom noj uas tau ua tiav, xws li qab zib thiab hmoov nplej, raug txwv nruj heev.

Caution

Fiber zaub mov zoo, tab sis ntau dhau tuaj yeem ua rau tsis xis nyob. Piv txwv li, txhawm rau cuam tshuam cov pa roj ntau ntxiv hauv cov hnyuv. Txhua yam kev noj haus, yog tias koj tsis paub meej txog koj lub peev xwm, pib nrog hnub yoo mov. Txhawm rau kom cov zaub mov muaj txiaj ntsig zoo, thiab tsis muaj teeb meem rau lub cev, koj yuav tsum tswj hwm qhov sib npaug ntawm cov khoom noj khoom haus. Cov khoom noj fiber ntau yog siv rau hauv cov khoom noj xws li xya-hnub nplej, txiv hmab txiv ntoo-mov, thiab txiv tsawb-apple. Nrog rau qhov tsis txaus ntawm cov zaub mov zoo li no, kev ua txhaum cai pom tsis tau tsuas yog hauv kev ua haujlwm ntawm cov hnyuv, tab sis kuj muaj kev pheej hmoo ntawm cov kab mob plawv nce, cov metabolism raug cuam tshuam.