Txoj kev noj qab haus huv thiab kev ua neej nyob, tsis muaj kev cuam tshuam, tuaj yeem sau npe cov khoom uas muaj txiaj ntsig zoo rau peb lub cev. Ntawm lawv: khoom plig tshiab ntawm ntuj - zaub thiab txiv hmab txiv ntoo, nrog rau cov zaub nyoos, txiv hmab txiv ntoo qhuav, qhob cij tag nrho, cereals, txiv ntoo thiab ntau lwm yam "khoom noj qab haus huv". Dab tsi koom lawv? Zaub keeb kwm thiab cov ntsiab lus calorie tsawg. Tsis tas li ntawd, lawv tag nrho cov nplua nuj nyob rau hauv fiber ntau mysterious.
Zaub fiber lossis fiber ntau yog lub plhaub ntawm lub hlwb ntawm zaub thiab txiv hmab txiv ntoo, cereals thiab legumes, txiv ntseej thiab noob. Vim li cas peb thiaj txaus siab rau qhov kev tsim ntuj tsim no? Deficiency ntawm cov nroj tsuag fibers ua rau cem quav, uas ua rau muaj zog intoxication ntawm lub cev. Raws li kev cuam tshuam ntawm cov tshuaj lom, daim tawv nqaij deteriorates, ua pob liab vog thiab tev ntawm nws ua ib qho chaw, cov plaub hau poob, rau tes tawg … Nutritionists tau txheeb xyuas qhov tseem ceeb tshaj plaws ntawm fiber ntau: cov khoom noj ntawm cov nroj tsuag no tsis zom los ntawm tib neeg. Nws cov cuab yeej tseem ceeb tau dhau los ua qhov tseem ceeb heev rau kev ua haujlwm ntawm lub neej zoo: cov khoom noj khoom haus ntxhib, zoo li "sashcloth", ntxuav cov hnyuv los ntawm sab hauv, txhim kho peristalsis ntawm "purgatory",tiv thaiv thaj tsam ntawm txoj hnyuv me los ntawm kev ua haujlwm corrosive ntawm enzymes. Hauv kev noj haus, zaub fiber ntau yog ib qho tseem ceeb ntawm kev kho mob thiab noj qab haus huv.
Txoj kev noj zaub mov fiber ntau-polysaccharides kws tshawb fawb tau muab faib ua hom soluble thiab insoluble. Insoluble fiber yog lignified cell membrane, lignin thiab cellulose. Cov tshuaj no xyaum tsis hloov pauv, zoo li daim txhuam cev, dhau los ntawm tag nrho cov plab hnyuv siab raum, nqus cov kua, nce hauv ntim, tshem tawm cov co toxins thiab acids, tom qab ntawd tso cov hnyuv. Nws muaj nyob rau hauv ntau yam zaub, txiv hmab txiv ntoo, nrog rau cov nplej, legumes thiab cereals.
Soluble fiber yog ntuj gel zoo li tshuaj: pectins, resins, alginase thiab helicellulose. Thaum nyob rau hauv lub plab thiab nyob rau hauv kev sib cuag nrog cov kua, nws hloov mus rau hauv jelly. Nws cov ntsiab lus calorie tsawg tso cai rau koj kom nyob twj ywm puv sijhawm ntev yam tsis ua mob rau koj lub cev. Ib qho tshuaj ntau heev yog xws li fiber ntau hauv cov ntsiav tshuaj thiab tshuaj ntsiav rau kev poob phaus. Kev txo qis hauv qab los noj mov yog qhov tshwm sim ntawm qhov o ntawm cov khoom zoo li jelly thiab sau lub plab nrog nws.
Puas yog ib txwm yuav tsum noj tshuaj thiab tshuaj ntsiav? Ntuj fiber ntau hauv cov khoom: berries, taum, citrus txiv hmab txiv ntoo, taub dag thiab sunflower noob, beets, txiv apples - yog ib tug natural "golden key", muaj xws li soluble dietary fiber.
Txhua fiber ntau yuav tsum tau siv cov dej txhua hnub: tsawg kawg ib thiab ib nrab rau ob litres. kev tsis txauskua ua rau khaws cia cov fibers muaj txiaj ntsig hauv cov hnyuv thiab poob ntawm qee qhov ntawm lawv cov khoom nqus dej.
Rau kev noj qab haus huv ntawm lub cev, cov kws qhia zaub mov qhia kom suav nrog ob hom fiber ntau hauv kev noj haus: soluble thiab insoluble. Lawv qhov sib piv yuav tsum yog 3: 1, uas yog, ¾ ntawm cov khoom noj yuav tsum yog fiber ntau insoluble, thiab ¼ - soluble.
poob phaus nrog kev pab los ntawm kev noj qab haus huv fiber ntau tshwm sim vim qhov normalization ntawm lub plab zom mov, nws sau thiab ua kom qeeb ntawm kev nqus ntawm cov carbohydrates yooj yim thiab nyuaj, nrog rau cov rog. Tsis tas li ntawd, fiber ntau tshem tawm tib neeg lub cev ntawm cov roj cholesterol ntau. Cov zaub mov uas muaj nws ntau yog nplua nuj nyob rau hauv cov vitamins thiab ntuj antioxidants, thaum lawv depleted nyob rau hauv lipids thiab calories.
Insoluble fiber yog ib feem ntawm bran thiab whole grains, txiv hmab txiv ntoo peels thiab paus zaub, zaub ntsuab tsaus thiab zaub xam lav, txiv ntseej thiab noob. Ib qho chaw nplua nuj ntawm nws "tus hluas nkauj" tam sim no yog zucchini, broccoli, txiv apples, taum (dawb thiab liab), txiv kab ntxwv, txiv kab ntxwv, prunes, txiv hmab txiv ntoo, qhob cij los ntawm ntau yam nplej.
Fiber yog panacea uas pab ua kom lub plab zom mov, cov ntshav qab zib, lub plawv thiab cov hlab ntsha. Yog li, koj txoj kev noj qab haus huv yuav khaws cia tau ntau xyoo!
