Fiber ua lub luag haujlwm tseem ceeb hauv tib neeg kev noj haus. Nws muaj nyob rau hauv cov zaub mov cog.
Fiber yog cov nroj tsuag fiber ntau uas tiv taus cov enzymes pom hauv lub plab zom mov. Nyob rau hauv tib neeg lub cev, nws tsis yog digested, tab sis yog excreted los ntawm gastrointestinal ib ntsuj av, yuav luag unchanged. Nyob rau hauv lub plab, nws swells thiab absorbs toxins, tshaj ammonia thiab cholesterol nyob rau hauv nws fibers, ces tshem tawm lawv los ntawm lub cev.
Fiber hauv lub tsev muag tshuaj yog muag hauv daim ntawv ncuav mog qab zib, pluas mov, bran. Ncuav mog qab zib thiab pluas mov yog defatted thiab crushed noob ntawm ntau yam oilseeds (flax, sesame, mis thistle, taub dag, pob kws, thiab lwm yam) Bran yog ib tug nyuaj crushed grain plhaub, uas yog ib tug by-product nyob rau hauv hmoov milling. Fiber nyob rau hauv lub tsev muag tshuaj yog muag nyob rau hauv daim ntawv ntawm buckwheat, rye, oat thiab hom qoob mog bran.
Muaj ob hom fiber ntau: insoluble thiab soluble. Thawj yog pom nyob rau hauv bran thiab feem ntau zaub,tsim los ntawm cellulose thiab lignin. Soluble muaj pectins thiab zaub cob. Qhov chaw yog noob, oats, berries, citrus txiv hmab txiv ntoo, txiv ntseej, taum. Ob hom fiber ntau muaj nyob hauv cov taum pauv.
Ib tus neeg xav tau fiber ntau txhua hnub yog li 25 grams. Nws muaj peev xwm ntxiv nws, piv txwv li, los ntawm kev noj 1/2 kg ntawm taum, 1 kg ntawm oatmeal los yog 2.5 kg ntawm cabbage. Txij li tsis yog txhua tus txiav txim siab txog kev noj zaub mov zoo li no, fiber ntau hauv granules tuaj yeem ua tau zoo
lwm yam. Nws yog qhov tseem ceeb heev uas nws yuav tsum tau suav nrog hauv koj cov khoom noj txhua hnub. Tam sim no fiber ntau tau muag hauv khw muag tshuaj, khw muag khoom, khw hauv online.
Thaum noj fiber ntau, koj yuav tsum haus dej kom ntau, vim tias nws o hauv plab thiab tuaj yeem cuam tshuam kev txav ntawm cov zaub mov los ntawm txoj hnyuv. Txawm hais tias tag nrho cov txiaj ntsig ntawm cov tshuaj no, kev ntsuas yuav tsum raug soj ntsuam, vim tias nws siv ntau dhau tuaj yeem ua rau muaj kev ua txhaum ntawm lub cev muaj peev xwm nqus magnesium, zinc, hlau, vitamins B2, B12, thiab calcium. Nrog gastritis thiab plab rwj nyob rau theem mob, fiber ntau yog contraindicated.
Ib qho ntawm qhov zoo ntawm cov tshuaj no yog lub peev xwm ua kom qeeb ntawm kev nqus ntawm carbohydrates, uas ua rau normalization ntawm insulin hauv cov ntshav. Yog li ntawd, los ntawm kev noj cov zaub mov uas muaj fiber ntau soluble, koj tuaj yeem txo qhov kev pheej hmoo ntawm cov ntshav qab zib siab, uas pab tiv thaiv kev loj hlob ntawm ntshav qab zib. Tsis tas li ntawd, fiber ntau txo qhov kev pheej hmoo ntawm cov kab mob ntawm cov hlab plawv system, mob qog noj ntshav, tswj lub cev muaj pes tsawg leeg ntawm microflora, normalizes lub luag haujlwm.daim siab, txhawb lub excretion ntawm cov tshuaj lom, radionuclides, hnyav hlau los ntawm lub cev. Cov fiber ntau uas koj yuav hauv lub tsev muag tshuaj yuav pab kom koj lub neej ntev, vim tias cov neeg uas haus nws txaus, txawm tias lawv haus luam yeeb thiab rog dhau, ua neej nyob ntev.
Tsis ntev los no cov zaub mov fiber ntau tau nrov heev. Nws muaj nyob rau hauv nce kev noj cov tshuaj no los ntawm 30%. Kev noj zaub mov txhua hnub yuav tsum muaj cov khoom noj uas muaj fiber ntau, uas ntxuav cov hnyuv thiab txo cov rog.
