Pom fiber ntau nyob qhov twg, nyob rau hauv cov khoom lag luam: npe thiab nta

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

Kev vam meej niaj hnub no muaj txiaj ntsig zoo rau noob neej, tab sis tib lub sijhawm nws tseem tab tom hloov pauv qhov xwm txheej ecological rau qhov phem dua. Tau kawg, qhov no cuam tshuam rau tib neeg txoj kev noj qab haus huv nrog rau kev ua neej nyob tsis tu ncua thiab kev ntxhov siab ntau zaus. Txhawm rau ntxiv dag zog rau lawv tus kheej kev noj qab haus huv hauv cov xwm txheej zoo li no, ntau tus neeg sim noj kom raug, tsis txhob hnov qab ntxiv cov zaub mov nrog cov vitamins, minerals thiab proteins, thaum tsis nco qab txog fiber ntau. Xws li kev ua yuam kev deprives lub cev ntawm qhov tseem ceeb tshaj plaws ntawm kev noj haus thiab tuaj yeem ua rau muaj kab mob loj rau yav tom ntej. Tias yog vim li cas koj yuav tsum paub seb qhov twg fiber ntau pom, nyob rau hauv cov khoom uas nws tuaj yeem pom thiab nws yog dab tsi.

Definition

Fiber yog cov khoom noj muaj fiber ntau uas tsis zom los ntawm peb lub plab zom mov. Nws tsuas muaj nyob hauv cov khoom siv tshuaj ntsuab xwb. Qhov twg muaj fiber ntau tuaj yeem nkag siab los ntawm cov yam ntxwv ntawm nws cov qauv - cov no yog ib qho ntxhib ntawm cov nroj tsuag. Qhov siab tshaj plaws ntawm fibers muaj nyob rau hauv txiv hmab txiv ntoo tev, noob, stems thiab thiaj li nyob.

Txhua yam khoom sib txawv hauv cov qauv, yog li ntawd, ntau cov fiber ntau nkag rau hauvtxawv qhov chaw. Yog li, carrots khaws fibers nyob rau hauv lub hauv paus, beets nyob rau hauv lub rings ntawm txiv hmab txiv ntoo, thiab txiv hmab txiv ntoo nyob rau hauv lub tev. Raws li ib feem pua ntawm tag nrho cov khoom, cov fiber ntau yog concentrated nyob rau hauv berries - 3-5%. Zaub thiab nceb muaj li 1-2% fiber.

YNtau yam fiber ntau

Txhawm rau muab koj lub cev nrog cov khoom noj tsim nyog, koj kuj yuav tsum paub qhov twg muaj ntau hom fiber ntau pom. Cov kws tshaj lij faib nws mus rau hauv soluble thiab insoluble. Muaj ntau ntau tom kawg thiab nws tsuas yog cov coarse fibers uas tsis nqus los ntawm lub cev tag nrho, vim tias tsis muaj cov enzymes hauv lub plab zom mov uas tuaj yeem ua rau nws. Qhov tseem ceeb tshaj plaws insoluble fibers yog lignin thiab cellulose.

Fiber kuj suav hais tias tsis muaj pectin tseem ceeb, tab sis lub cev ntawm tus neeg noj qab haus huv muaj peev xwm zom tau thiab nqus tau ib nrab, yog li cov khoom muaj nyob rau hauv daim ntawv soluble. Lub ntsiab qhov chaw ntawm xws li fibers yog txiv hmab txiv ntoo nrog kev sib tw pulp thiab tev - nplooj zaub, berries thiab txiv hmab txiv ntoo, oat bran. Nyob qhov twg yog coarse fiber ntau pom? Nws qhov siab tshaj plaws yog pom muaj nyob rau hauv cereals, nceb, txiv ntseej thiab zaub.

Yuav kom muab lub plab zom mov nrog txhua yam tsim nyog, tus neeg yuav tsum tau noj ob hom fibers tsis tu ncua.

Y txiaj ntsig ntawm fiber ntau

Vim tias fiber ntau tau xyaum tsis nqus los ntawm lub cev, ntau tus ntseeg tias muaj txiaj ntsig tsawg los ntawm kev noj cov khoom zoo li no. Cov txiaj ntsig pom tseeb ntawm kev noj fiber ntau yog los txhawb lub plab zom mov, tab sis qhov tseebQhov tseeb, qhov no tsis yog nws qhov txiaj ntsig xwb.

Qhov cuam tshuam zoo ntawm fiber ntau ntawm lub cev pib txij thaum nws nkag mus rau hauv lub qhov ncauj. Thaum zom cov zaub mov ntxhib tas li, cov qaub ncaug ntau tawm, uas ua rau lub qhov ncauj ntxuav, tiv thaiv cov txheej txheem putrefactive, muaj cov kab mob bactericidal thiab txhim kho kev zom zaub mov.

Cov lus teb rau lo lus nug, qhov twg muaj fiber ntau, feem ntau txaus siab rau cov neeg noj zaub mov vim nws cov khoom muaj txiaj ntsig hauv qab no. Qhov tseeb yog tias cov fibers, nkag mus rau hauv lub digestive system, sai sai saturated nrog noo noo thiab nce nyob rau hauv loj, uas ua rau ib tug ceev ceev ntawm fullness. Tsis tas li ntawd, dhau los ntawm lub plab zom mov, cov khoom txuam ntawm fibers absorbs cov roj cholesterol thiab cov kua tsib acids, tom qab ntawd nws tshem tawm lawv los ntawm lub cev thiab tsis tso cai rau lawv nkag mus rau hauv cov hlab ntsha.

Thaiv qhov nkag ntawm cov khoom tsis zoo rau hauv cov ntshav thiab pectins, vim qhov tseeb tias lawv tig mus rau hauv cov khoom sib xyaw tsis zoo. Interestingly, tom qab kev kho cua sov ntawm cov khoom uas muaj pectins, lawv cov concentration tsuas yog nce.

Thiab, tau kawg, ua tsaug rau kev ntxuav cov hnyuv thiab txhawb nqa tag nrho cov hnyuv, fiber ntau pab tiv thaiv kab mob qog noj ntshav thiab txhim kho kev tiv thaiv.

Tus nqi siv

Ntxiv rau qhov pom muaj fiber ntau, nws yog ib qho tseem ceeb kom paub ntau npaum li cas ntawm nws koj yuav tsum tau noj kom noj qab haus huv ntawm koj lub cev. Cov kws tshaj lij ntseeg tias 25 grams tauj ib hnub yuav txaus rau tus neeg noj qab haus huv.fiber ntau. Nws yog ib qho tseem ceeb uas yuav tau soj ntsuam cov proportions: insoluble fibers nyob rau hauv cov cai no yuav tsum yog 1 feem, thiab soluble - 3 qhov chaw. Paub txog cov npe ntawm cov khoom noj uas muaj fiber ntau, nws yuav tsis yooj yim los tsim cov zaub mov zoo rau koj tus kheej raws li txhua txoj cai rau txhua hnub.

Qhov tseem ceeb tshaj plaws yog kom nco ntsoov tias kev hloov pauv mus rau qhov roughage tuaj yeem ua rau tsam plab, mob plab thiab lwm yam kev zom zaub mov. Ua kom koj cov khoom noj fiber ntau maj mam dhau ob peb lub lis piam.

Tsis muaj fiber ntau

Rau lub sijhawm ntev, lub luag haujlwm ntawm coarse dietary fiber nyob rau hauv tib neeg noj cov zaub mov yog underestimated, tab sis niaj hnub no cov kws txawj twb ntseeg tau hais tias fiber ntau yuav tsum muaj nyob rau hauv cov zaub mov txhua hnub. Tsis muaj pectins thiab lwm yam tshuaj tuaj yeem ua rau:

• mob qog noj ntshav;
• mob ntshav qab zib;
• plab hnyuv atony;
• pob zeb pob zeb;
• obesity;
• dysbacteriosis;
• hemorrhoids;
• pastic colitis;
• mob plawv ischemic.

siab tshaj fiber ntau

Bran nyob ib qho chaw tshwj xeeb ntawm cov khoom noj muaj fiber ntau. Lawv raug suav hais tias yog ib qho khoom tshwj xeeb, cov txiaj ntsig uas twb tau ua pov thawj los ntawm ntau cov kev tshawb fawb. Ntxiv nrog rau kev noj zaub mov muaj fiber ntau, bran muaj carotene, vitamins B thiab E, nicotinic acid, magnesium, selenium, zinc thiab ntau lwm yam khoom tsim nyog. Koj tuaj yeem yuav bran ntawm lub tsev muag tshuaj lossis tsev loj. Lawv yog nplej, barley,oat, pob kws, mov thiab lwm yam.

Ua ntej noj, cov khoom yog steamed nrog dej thiab noj me me ua ntej noj mov loj. Txij li thaum bran muaj ntau cov fiber ntau, nws yuav tsum tau nkag mus rau hauv cov zaub mov qeeb heev, pib nrog 1/2 teaspoon. Koj tseem tuaj yeem yuav cov khoom npaj ua tiav nrog zaub ntxiv, uas tsis tas yuav steamed.

Nws yog ib qho tseem ceeb heev uas yuav tsum siv bran cais los ntawm cov tshuaj. Qhov sib txawv yuav tsum muaj tsawg kawg yog 6 teev, vim tias cov khoom siv tshuaj ntxuav tes muaj zog ntawm cov khoom yuav yooj yim ntxuav cov tshuaj.

100 g ntawm nplej bran muaj 43 g ntawm fiber ntau ntshiab - qhov no yog daim duab siab tshaj plaws. Lwm cov bran yuav muaj fiber ntau tsawg.

Ntsuab

Muab ntau yam khoom noj muaj fiber ntau, daim ntawv yuav tsum tau ntim nrog txhua hom nplej.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cereals yuav tsum yog tag nrho, vim hais tias thaum lub sij hawm lawv ua rau instant ua noj, tag nrho cov coarse noj fiber ntau raug tshem tawm los ntawm cov khoom. Qhov tseem ceeb ntawm fiber ntau rau lub cev yog:

• buckwheat;
• oatmeal;
• rice;
• millet;
• barley groats thiab lwm yam nplej.

Buckwheat thiab oatmeal muaj qhov siab tshaj plaws ntawm 12 g ntawm fiber ntau ntshiab rau 100 g ntawm cov khoom.

txiv hmab txiv ntoo thiab zaub tshiab

Qhov siab tshaj plaws ntawm kev noj haus fiber ntau yog concentrated nyob rau hauv tev ntawm txiv hmab txiv ntoo, yog li tag nrho cov txiv hmab txiv ntoo raws caij nyoog yog tsim nyoghaus ua ke nrog cov txheej saum toj kawg nkaus. Yog hais tias kua txiv yog npaj los ntawm lawv, ces nws yog tsim nyog los ua nws nrog pulp. Cov zaub khaws cov fiber ntau thaum noj nyoos. Ua li no, koj tuaj yeem ua zaub xam lav los ntawm cov khoom tshiab.

Nws pom zoo kom noj txiv hmab txiv ntoo thiab zaub tshiab ib teev ua ntej noj mov lossis 2 teev tom qab nws thiaj li tau txais txiaj ntsig zoo tshaj plaws.

Yog li, ntawm cov khoom noj mos mos, cov khoom noj muaj fiber ntau ntau yog cov nceb, lentils, taum pauv, taum thiab peas - 10-13 g ib 100 g ntawm cov khoom.

Cov zaub mov muaj fiber ntau suav nrog nceb qhuav thiab txiv hmab txiv ntoo qhuav. Vim tias muaj yuav luag tsis muaj kua hauv lawv, qhov concentration ntawm fiber ntau nce ntxiv. Yog li, cov nceb qhuav twb muaj txog li 26 g ntawm coarse fibers, thiab cov txiv hmab txiv ntoo qhuav - 13-18 g.

txiv hmab txiv ntoo tshiab thiab txiv hmab txiv ntoo muaj qhov nruab nrab ntawm tsuas yog 0.3-2g fiber ntau. Cov kev zam yog hiav txwv buckthorn - 4.7 g, currant dub - 3 g thiab liab currant - 2.5 g. Cov zaub tshiab kuj tsis muaj fiber ntau thiab muaj qhov nruab nrab ntawm 1.4-7 g rau txhua 100 g ntawm lawv qhov hnyav..

Ntau fiber ntau kuj tuaj yeem pom hauv cov txiv ntoo. Muaj, nyob ntawm ntau yam, cov khoom muaj peev xwm ncav cuag 12 g, tab sis qhov nruab nrab yog 7-10 g.

Y Soluble fiber

Txij li qhov piv ntawm cov dej tsis txaus thiab tsis muaj fiber ntau hauv cov khoom noj yuav tsum tau ua raws li kev noj zaub mov kom raug, cov ntsiab lus ntawm pectins hauv cov khoom yuav tsum raug txiav txim siab.cais. Lawv pom tsuas yog hauv cov zaub tshiab, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.

Lawv cov concentration ntau nyob ntawm ntau yam qoob loo, nws lub sijhawm ripening thiab qhov chaw ntawm kev loj hlob, tab sis txawm tias coj mus rau hauv tus account xws li deviations, nws muaj peev xwm paub qhov txawv cov khoom uas cov ntsiab lus pectin ib txwm nyob siab tshaj plaws. Ntawm lawv:

• currant (5.5-12.5 g);
• peaches (5-9 g);
• apples (4.5-7.5g);
• quince (5.5-9.5g);
• dib (6-9.5 g);
• sweet kua txob (6-8.5 g);
• eggplant (5.2-9 g);
• carrots (6-8 g).

Ua phem thiab txwv tsis pub siv

Txawm tias muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm cov zaub mov uas muaj fiber ntau, qee tus nyiam qhov no kom tsis txhob noj. Qhov tseeb yog tias nws yog txwv tsis pub siv coarse fibers rau cov neeg uas muaj kab mob plab, vim qhov no tuaj yeem ua rau mob plab, ntuav, tsam plab lossis raws plab. Cov tsos mob zoo sib xws tau pom nyob rau hauv cov neeg uas tau noj tsuas yog cov khoom muag muag tau ntev. Tias yog vim li cas nws thiaj li yuav tsum tau nce cov fiber ntau hauv cov zaub mov maj mam thiab nco ntsoov kom cov kua dej ntau ntxiv uas koj haus ib hnub nrog rau nws.