Fiber thiab bran: qhov txawv, dab tsi noj qab haus huv

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

Cov neeg noj zaub mov kom raug, lossis ib yam khoom noj, feem ntau qhia kom noj cov fiber ntau lossis bran. Lawv cov txiaj ntsig yog qhov tsis lees paub, tab sis puas muaj qhov sib txawv ntawm cov khoom zoo li no?

thawj lo lus teb rau lo lus nug: "Dab tsi yog qhov txawv ntawm fiber ntau thiab bran?" yog lub ntsiab txhais tias fiber ntau yog zaub fibers, thiab bran yog pov tseg, muaj cov plhaub thiab cov kab mob ntawm cov nplej thaum nws ua rau hmoov.

Fiber: hom, hom phiaj thiab txiaj ntsig

20 xyoo dhau los tsis muaj ntau yam ntawm fiber ntau ntawm cov khw muag khoom thiab cov khw muag tshuaj. Yav dhau los, ntau yam tsis tau them nyiaj rau nws thiab ntseeg tau tias nws yog cov khoom siv ballast. Tom qab tag nrho, thaum nws nkag mus rau hauv lub cev, nws tsis hloov nyob rau hauv qhov kev txiav txim ntawm enzymes, uas yog, nws yog ib tug indigestible tshuaj.

Nws tsuas pom muaj nyob hauv cov zaub mov cog xwb. Tias yog vim li cas thiaj li muaj ntau cov lus pom zoo txog kev noj zaub tshiab thiab txiv hmab txiv ntoo. Nws muab kev xav ntev ntev ntawm satiety vim nyuaj-rau-digest fibers. Txawm hais tias nws tsis muajvitamins thiab minerals, fiber yog zoo rau kev zom.

Muaj ob hom fiber ntau: soluble thiab insoluble. Txhua tus muaj nws cov txiaj ntsig rau lub cev.

Y Soluble fiber

Hemicellulose thiab cellulose. Ob qho tib si ntawm cov kua dej no nqus dej los ntawm lub cev mus rau hauv daim ntawv zoo li gel. Lawv tiv thaiv kev nqus sai ntawm carbohydrates, thiaj li tsis muaj qhov ntse dhia hauv cov ntshav qab zib. Cov tshuaj no khi thiab nce qhov ntim ntawm cov ntsiab lus ntawm txoj hnyuv, pab txoj hnyuv ua haujlwm, uas ua rau muaj kev ua haujlwm ntawm cov quav. Hom soluble fiber ntau no yog kev tiv thaiv zoo ntawm kev tsim ntawm diverticula (bulges) thiab varicose leeg ntawm lub qhov quav, txo qhov kev pheej hmoo ntawm kev tsim hemorrhoids thiab mob qog noj ntshav. High cellulose thiab hemicellulose cov ntsiab lus hauv Brussels sprouts, broccoli, legumes, txiv apples thiab carrots, dib peels, cereals, wholemeal hmoov thiab bran

• cov pos hniav thiab pectin. Lawv lub luag haujlwm tseem ceeb yog lub peev xwm los khi rau cov kua tsib acids hauv plab, txo qis cov roj cholesterol thiab nqus cov rog noj. Lawv muaj ib lub hnab ntim khoom, uas yuav pab txo qis kev nqus cov piam thaj rau hauv cov ntshav. Pectin muaj ntau nyob rau hauv cov txiv hmab txiv ntoo (tshwj xeeb tshaj yog txiv apples), berries, kua txiv hmab txiv ntoo nrog pulp, qos yaj ywm, thiab taum qhuav. Cov pos hniav kuj pom muaj nyob rau hauv taum qhuav, nrog rau oatmeal thiab lwm yam khoom oat.
• Lignin. Kev ua zoo li pectin thiab cov pos hniav hauv kev sib cuam tshuamnrog cov kua tsib enzymes. Qhov no yuav pab ua kom lub zog ntawm cov zaub mov los ntawm txoj hnyuv thiab txo qis cov roj (cholesterol) phem. Hom soluble fiber no muaj nyob hauv cov zaub stale. Thiab qhov ntev ntawm cov zaub lies, ntau lignin nws muaj. Nws tseem muaj nyob rau hauv strawberries, peas, eggplants, taum, radishes.

Insoluble fiber

Cov txiaj ntsig tseem ceeb ntawm cov fiber ntau insoluble yog tshem tawm cov ua rau cem quav, nrog rau kev tshem tawm cov hlau hnyav thiab radionuclides ntawm lub cev. Cov khoom noj uas muaj ntau ntau:

• unpeeled mov;
• bran;
• strawberry;
• ntxawm.

Bran

Thaum lub sijhawm ua cov nplej rau cov hmoov nplej, cov plhaub ntawm cov nplej tseem nyob, nrog rau cov kab mob. Cov khib nyiab no zoo heev, qhov no kuj yog qhov sib txawv ntawm fiber ntau thiab bran. Lawv muaj ntau cov vitamins B, tsim nyog rau kev ua haujlwm ntawm lub paj hlwb.

Vim qhov tseeb tias bran muaj cov khoom noj fiber ntau uas tsis zom los ntawm lub cev, lawv ua raws li cov adsorbent. Qhov no, nyob rau hauv lem, attracts dej thiab nce quav. Yog li, kawm cov lus nug ntawm qhov txawv ntawm fiber ntau thiab bran, koj tuaj yeem pom ntau qhov sib xws ntawm lawv.

Nrog rau kev noj haus thiab kev txwv kev noj haus, kev siv bran yog qhov tseem ceeb tshwj xeeb. Lawv tsis hlawv cov rog rog, tab sis normalize metabolism los ntawm kev txo qhov nqus ntawm cov rog. Bran kuj tseem txhawb nqa qhov nruab nrab ntawm cov carcinogens. Vim yog cov khoom noj fiber ntau, cov hnyuv ua haujlwm tau zoo thiab ncaj qhacolon.

Fiber thiab bran rau poob phaus. Qhov txawv yog dab tsi?

Xav kom puv. Thaum noj bran, qhov kev xav ntawm fullness tuaj sai dua thiab nyob twj ywm rau lub sijhawm ntev. Qhov no yog ib qho kev pab zoo los txo cov calorie ntsiab lus ntawm cov pluas noj. Cov bran nws tus kheej muaj txog 200 calories ib 100 grams. Calorie ntsiab lus ntawm fiber yog 35 kcal ib 100 grams. Qhov no yog lwm qhov tseeb tias fiber ntau txawv ntawm bran.

Khoom noj muaj nqis. Fiber nws tus kheej tsis muaj cov as-ham. Thiab bran nqa khoom noj muaj txiaj ntsig nyob rau hauv daim ntawv ntawm cov protein, rog thiab carbohydrates. Ib tablespoon ntawm bran tsuas muaj 12-22 calories. Thiab qhov nyiaj no yuav txaus kom txo tau qab los noj mov thiab ua rau kom nqus tau hauv cov hnyuv.

Ib tablespoon muaj bran:

• 15 grams ntawm oatmeal;
• 20 grams nplej;
• 25 grams ntawm rye.

Cov koob tshuaj txhua hnub pom zoo yog 30 grams. Qhov no yuav txaus kom saturate lub cev nrog cov khoom muaj txiaj ntsig.

Muaj cov khoom noj tseem ceeb. Xav txog cov lus nug ntawm qhov txawv ntawm fiber ntau thiab bran, nws yuav tsum tau hais txog qhov muaj cov vitamins thiab microelements hauv bran, xws li:

• B1- thiamine;
• YB2 - riboflavin;
• B3 – niacin;
• B5 - pantothenic acid;
• YB6 - pyridoxine;
• E - tocopherol, provitamin A;
• Vitamin K;
• calcium, magnesium; folic acid;
• hlau, zinc;

khoom noj ntshav qab zib. Rau cov neeg mob ntshav qab zib, koj yuav tsum paub qhov txawv ntawm fiber ntau thiab bran. Tsis yog txhua cov txiv hmab txiv ntoo uas muaj fiber ntau tuaj yeem noj los ntawm cov neeg mob ntshav qab zib. Tab sis bran yog ib qho cuab yeej zoo tshaj plaws los ua kom nws qhov tsis txaus hauv lub cev. Lawv kuj txo qis tus nqi ntawm cov hmoov txhuv nplej siab, uas pab txo cov ntshav qab zib. Ntawd yog, bran cuam tshuam rau glycemic Performance index ntawm cov khoom noj.

Cov nyhuv Cholagogue. Rau cov neeg uas muaj kab mob ntawm cov kab mob biliary, pancreas, cov kua tsib stasis, lub siab ua haujlwm tsis zoo, kev siv bran yog qhov tsim nyog. Vim lub tshuab stimulation, lub cev muaj peev xwm ntawm lub plab zom mov yog guaranteed. Qhov tseeb no tseem ceeb heev thaum kawm cov lus nug ntawm qhov txawv ntawm fiber ntau thiab bran. Fiber tsis muaj cov nyhuv choleretic ib yam li bran.

Bran thiab Fiber Ceev faj

Yog tias qhov tsawg kawg nkaus muaj nyob rau hauv cov zaub mov ntawm bran lossis lawv tsis tuaj, ces nws yog qhov yuav tsum tau ua kom lub cev rau lawv maj mam. Lawv siv ntau dhau (ntau dua 35 grams tauj ib hnub) tuaj yeem ua rau flatulence thiab tsam plab. Txij li thaum bran muaj "txhim kho cov nyhuv", qhov nqus ntawm cov vitamins thiab kab kawm yuav raug txo, uas cuam tshuam nrog hypovitaminosis. Tsis tas li ntawd, thaum bran raug tsim txom, calcium raug ntxuav tawm.

Puas muaj qhov sib txawv ntawm fiber ntau thiab bran thaum noj? Yog lawm, ua ntej siv bran, lawv yuav tsum xub muab brewed hauv dej npau npau (2 tablespoons perib nrab khob ntawm boiling dej). Txwv tsis pub, lawv cov nyhuv yuav raug txo kom tsawg, thiab cov kev xav tsis zoo nyob rau hauv daim ntawv ntawm plab hnyuv thiab colic yuav tshwm sim hauv cov hnyuv.

Thaum koj noj cov bran thiab fiber ntau ntxiv, koj yuav tsum haus dej ntau dua, vim tias cov tshuaj no yog cov dej zoo heev.

Kev siv qee yam tshuaj tib lub sijhawm raws li bran thiab fiber ntau yog contraindicated. Vim lawv muaj cov tshuaj tsis zoo rau cov tshuaj.

YContraindications

Cov neeg muaj kab mob ntawm duodenum thiab plab, rwj ntawm plab hnyuv thiab cov neeg uas muaj adhesions hauv plab kab noj hniav, kev siv bran yog txwv tsis pub siv. Nrog cholecystitis thiab pancreatitis, nrog exacerbation ntawm gastritis thiab kab mob siab, koj tuaj yeem siv bran tsuas yog tom qab sab laj nrog kws kho mob.

Ib daim foos

Bran yog tsim nyob rau hauv daim ntawv crumbly nyob rau hauv pob thiab nyob rau hauv daim ntawv ntawm sticks resembling pob kws. Cov qub tau ntxiv rau pastries, khoom noj siv mis, cereals, zaub xam lav, thiab tom kawg tuaj yeem noj raws li cov khoom tiav ua khoom noj txom ncauj. Fiber ntau muaj nyob rau hauv daim ntawv ntawm cov tshuaj ntsiav los yog hmoov. Thaum xav paub qhov txawv ntawm fiber ntau thiab bran, nco ntsoov tias bran tsis tsuas yog noj qab nyob zoo, tab sis kuj qab!