Fiber los tiv thaiv ntshav qab zib

Txog kev kho mob pob qij txha, peb cov neeg nyeem tau siv DiabeNot siv tau zoo. Pom qhov nrov ntawm cov khoom no, peb tau txiav txim siab muab nws rau koj kom txaus siab.

Fiber yog ib qho ua kom muaj ntau yam cog qoob loo, uas yog ib qho kev sib txuas tseem ceeb hauv kev tsim kho ntawm phab ntsa. Fiber ntau pab tau, nws nqa ntau lub txiaj ntsig rau kev pab cuam lub neej, tsis tuaj yeem nqus, zoo li lwm yam

Hauv kev noj haus, nws tsis muaj qhov sib npaug. Cov khoom noj kom zoo, kev noj qab haus huv zoo thiab muaj fiber ntau hauv cov nyom yuav tsim cov yam xav ua rau lub cev.

Nrog rau kev siv muaj txiaj ntsig ntawm fiber ntau rau qhov poob phaus, koj tuaj yeem ua tiav nrawm nrawm ntawm cov phaus ntxiv hauv qhov chaw zoo.

Noj Fiber Ntau Kom Tau Zoo - Zoo Rau Koj Qhov Kev Noj Qab Haus Huv

Tam sim no, ib qho ntawm txoj kev nrov tshaj plaws ntawm kev poob ceeb thawj yog noj cov nqaij qhuav (Siberian). Nws yooj yim heev rau kev siv: noj mov hauv plab lossis ib nrab teev ua ntej noj mov.

Cov txiaj ntsig ntawm fiber ntau yog pom tseeb:

• Tag nrho cov thoob ntiaj teb nws tau ua raws li lub ntuj tso cai rau kom poob ceeb thawj.
• Nws pab ntxuav lub plab thiab cov hnyuv los ntawm cov khoom lom.
• Txhim kho lossis rov kho tus txheej txheem metabolic.
• Tshem tawm cov teeb meem digestive feem ntau.

Txhawm rau ua qhov no, sib tov ob rab diav (nrog toj) ntawm qhuav fiber ntau nrog kefir, kua mis nyeem roj tsawg los yog kua txiv tuab nrog pulp. Tom qab noj mov, nws raug nquahu kom tsis txhob noj peb caug mus rau plaub caug feeb.

Ua tib zoo mloog! Txo lub sijhawm ntawm kev zom zaub mov ntawm cov khoom noj hauv lub cev, fiber ntau hloov cov txheej txheem ntawm kev tshem tawm cov khoom seem ntawm nws, yog li txo qhov nqus ntawm cov rog mus rau ntawm cov phab ntsa hauv cov hnyuv.

Yog li, nws txwv tsis pub tsim cov rog lub cev tshiab.

Ua tsaug rau kev ua tiav cov co toxins thiab co toxins ua kom lub cev tiv thaiv kab mob sai sai, cov teeb meem quav ploj, thiab kev cem quav hauv ntshav qab zib tsis yog ib qho yooj yim.

Fiber ntau yog siv raws li:

1. ib txoj kev cuam tshuam rau kev txhim kho cov hemorrhoids,
2. teeb meem rau cov kab mob cancer hauv cov phab ntsa ntawm cov nyuv
3. kev tiv thaiv ntawm varicose leeg thiab leeg ntshav network,
4. fiber ntau tshem tawm cov muaj mob ntshav qab zib.

Vim tias qhov tseeb tias tsis yog lub plab thiab plab hnyuv muaj peev xwm zom cov nroj tsuag muaj fiber ntau, nws yog qhov chaw zoo tshaj plaws rau cov kab mob muaj txiaj ntsig ntawm lub plab zom mov.

Cov kab mob tsim tawm hauv txoj hnyuv:

• secrete enzymes
• ua kom nrawm ntawm cov txheej txheem biochemical ntawm lub cev,
• daim ntawv ua kom yooj yim zom tau (lub teeb) fatty acids (lub hauv paus ntawm lub zog rau ntuj, noj qab haus huv ua haujlwm ntawm lub plab zom mov).

Kev noj haus fiber ntau cov roj cholesterol thiab qab zib hauv tib neeg cov ntshav.

Ib qho me me ntawm cov roj (undigested cholesterol) yog ua kom lub cev tawm hauv lub cev, thiab feem ntau, cuam tshuam nrog fiber ntau, yaj cov rog hauv cov hnyuv me.

Ntau yam ntawm cov nroj tsuag fiber rau poob phaus

Fiber (granulosis) yog insoluble - nws yog lignin thiab cellulose. Yeej, xws li fiber ntau nyob rau hauv cov zaub, txiv hmab txiv ntoo, cog thiab cog ntawm tsob ntoo (cov nplej nplej, mis thistle fiber).

Granulosis muaj cov cuab yeej ntawm o nyob rau hauv ib qho kua nruab nrab zoo li daim txhuam cev. Yog li, nws ua rau muaj kev tshem tawm nrawm ntawm cov teeb meem roj los ntawm lub cev thiab nchuav tawm ntawm lub plab zom mov, neutralizes cov kua tsib kua qaub hauv lub plab zom mov.

Hauv cov xwm, muaj soluble fiber ntau:

1. Resin hauv legumes.
2. Pectin hauv cov txiv hmab txiv ntoo.
3. Hauv txhua hom seaweed - alginase.
4. Nyob rau hauv oats thiab barley - helicellulose.

Pectin nqus cov kua tsib kua qaub thiab lipids teeb meem uas tsis tsim nyog rau lub cev, tiv thaiv lawv cov nkag mus ntxiv rau hauv cov ntshav. Hom fiber no nqus cov kua dej ntau thiab hloov mus ua cov kua dej ua kua zoo li jelly.

Fiber, vim nws lub ntim loj, ua tiav hauv plab, uas tuaj yeem lav tus neeg lub siab tag nrho thiab ploj ntawm qhov mob siab zoo ntawm kev tshaib plab.

Lub tswv yim ntawm cov khoom noj khoom haus hais txog fiber ntau

Yuav ua li cas noj fiber ntau rau qhov kev poob phaus kom raug? Cov dietitians tuaj yeem muab lus teb rau lo lus nug no. Hauv qhov pom no, cov kws kho mob tsis txaus siab: kev noj haus niaj hnub ntawm fiber ntau ua rau lub zog ntawm tus nqi ntawm cov khoom lag luam, txo cov co toxins thiab co toxins.

Hauv qhov no, koj yuav tsum ua raws li cov khoom noj uas tsis muaj calories ntau thiab muaj roj txaus.

Cov khoom noj muaj fiber ntau

Qhov saum npoo ntawm nplej, noob, taum, txiv hmab txiv ntoo thiab cov qoob loo zaub yog cov nplua nuj ntau hauv cov khoom muaj nqi no ntau dua li lawv sab hauv. Nws yog qhov zoo tshaj rau hauv koj li kev noj haus:

• ntsuab taum
• zaub paj ntsuab
• carrots
• hluas peas
• dib tev
• txiv apples
• Zaub pob qe
• tag nrho cov nplej thiab barley hmoov,
• tswb neeb.

Cov khoom lag luam no muaj ntau qhov ntau ntawm cov fibers zoo.

Cov txiv hmab txiv ntoo, zaub tsis ua hauj lwm, mustard tawm thiab cov noob nplej tag nrho yog qhov ua rau lub ntsej muag muaj qhov sib npaug. Yog li, kev noj zaub mov raws li fiber ntau yuav tsum tau noj cov zaub mov no ib txwm.

Zoo li txhua yam kev noj haus, poob phaus los ntawm kev noj cov tshuaj fiber muaj nws qhov tsis zoo:

1. kev nqus tsis tau cov calcium los ntawm lub cev,
2. flatulence
3. hnyuv colic.

Txij li cov fiber muaj cov khoom noj tsis muaj calorie tsawg, cov zaub mov zoo li no yuav cuam tshuam tsis zoo rau cov neeg uas muaj tus mob enterocolitis, qhib lub plab mob, thiab mob plab.

Koj tsis tuaj yeem ua yam tsis muaj nws

Cov khoom noj muaj tshuaj fiber ntau hauv lub cev yog lub hauv paus ntawm kev noj zaub mov zoo, vim nws ua kom lub plab zom mov. Thaum o, cov fiber ntau tsis tuaj yeem ntxuav lub plab zom mov zoo li txhuam hniav.

Lawv ua kom lub plab hnyuv microflora tshem tawm cov kab mob phem, co toxins thiab co toxins hnyav. Pab txhawb kev tshem tawm cov roj (cholesterol) ntau dhau, nqus cov tshuaj lom, cov nqaij hauv lub cev tib lub sijhawm yog ib puag ncig zoo rau kev tsim cov enzymes thiab kab mob me me. Cov txiaj ntsig tau pom tseeb.

Nrog lub cev tsis muaj peev xwm ntawm fiber ntau, teeb meem metabolic tas li tshwm sim. Tom qab ntawd, raws li cov ntsiab lus no yuav tiv thaiv kev txhim kho calcium nyob hauv cov kua tsib lub plab thiab cov txheej txheem ua haujlwm hauv plab hnyuv.

Cov khoom noj muaj fiber ntau tiv thaiv kev rog thiab ntshav qab zib. Cov neeg uas xav kom poob phaus kom raug, koj yuav tsum suav nrog lawv hauv koj cov khoom noj kom yuag. Nrog kev pab ntawm cov zaub mov zoo li no, ib qho kev xav ntawm qhov muaj txiaj ntsig sai sai ua rau pom tseeb, thiab lub cev tsis sib tshooj nrog cov calories ntau heev.

Thaum noj tshais, nws zoo dua rau noj cov zaub mov nplej, granola, tsis txhob hlais cov qhob cij nplej, uas tsuas muaj ½ grams fiber, koj tuaj yeem noj cov qhob cij crisp crisp. Kev muab khoom noj txom ncauj tsis tau rau noj, tsis txhob noj buns, nws zoo dua rau noj txiv apples lossis txiv kab ntxwv. Oatmeal uas muaj ntshav qab zib hom 2 zoo heev.

Kev noj haus yuav tsum xav kom raug. Piv txwv li:

• ib txiv kab ntxwv - 2 grams,
• ib phaj ntawm zaub xas lav, carrots - 2.4 gram ntawm fiber,
• rye cij - 1.0, khob cij dawb - 0.5 grams, nrog ceg - 1.5 g,
• txoj cai niaj hnub ntawm crispbread yog 100 g (ntim).

Hloov mus rau cov zaub mov muaj fiber ntau tau ua tiav zoo tshaj plaws maj. Txwv tsis pub, koj tuaj yeem ua rau mob plab tsis zoo. Cov yeeb yaj kiab tshwj xeeb rau qhov poob phaus yog muag hauv cov khw muag tshuaj.

Li cas los noj uas muaj fiber ntau

Kev noj haus yog tsim rau ob lub lis piam. Nws yog ib qho tsim nyog yuav tsum haus ib liter ntawm ib feem pua ​​kefir nyob rau ib hnub. Hauv txhua 200 ml ntawm cov dej haus, lub tsev muag tshuaj fiber rau poob phaus ntxiv (2 tsp). Hloov chaw ntawm kefir, koj tuaj yeem siv cov kua mis nyeem qaub tsis muaj roj.

Nyob rau tib hnub nws raug tso cai kom noj ib lub txiv thiab ob zaub (tsis pub ntau tshaj 200 grams). Cov khoom noj no zoo siv vim tias thaum lub sijhawm nws tsis muaj qhov zoo siab tias muaj kev tshaib plab. Cov nyhuv no yog vim qhov txhaws ntawm lub plab nrog fiber ntau.

Thaum lub caij noj zaub mov no, koj tuaj yeem npaj sijhawm yoo mov hnub. Txhawm rau ua qhov no, ib liter ntawm kefir (yogurt) tau muab faib ua plaub qhov thiab hauv txhua qhov ntawm koj yuav tsum ntxiv 2 tsp. fiber ntau. Ib txoj kev ua kom siab dua yog peb li ib txwm noj peb pluas nyob rau ib hnub, nrog kev txuas ntxiv ntawm fiber ntau hauv cov khoom noj txhua hnub.

Ntshav Qab Zib Luv

Mov ci yog lub taub hau ntawm txhua yam. Nov yog qhov lawv tau hais hauv lub sijhawm thaum ub thiab tam sim no ntau tus neeg tseem xav ib yam. Nws yog qhov nyuaj heev kom xav txog ib lub rooj noj mov dog dig uas tsis muaj ob peb daim ntawm cov khoom qab zib muaj ntxhiab. Cov neeg tau siv los noj cov khoom no nrog yuav luag txhua yam.

• Tseem ceeb thaj chaw ntawm qhob cij
• Dab tsi yuav tsum txwv?
• Hom khob cij uas muaj ntshav qab zib muaj peev xwm ua tau?
• Protein Cij rau cov Ntshav Qab Zib
• Nkuaj

Hmoov tsis zoo, cov neeg mob kev txom nyem los ntawm "tus kab mob qab zib" yuav tsum tau txwv kom tsis txhob siv cov khoom siv hmoov zoo no. "Puas yog nws tau noj nws thiab hom mov ci twg rau kuv noj tau ntshav qab zib mellitus?" Yog cov lus nug uas txhawj xeeb rau cov neeg mob feem ntau.

Tseem ceeb thaj chaw ntawm qhob cij

Nws tsis pub leejtwg paub tias ib txwm muaj nqaij loaf lossis bun yog qhov tseem ceeb ntawm kev noj zaub mov ntawm txhua tus neeg. Lawv muaj ntau yam tseem ceeb thiab tsis tuaj yeem uas yog siv los ntawm lub cev rau nws txoj haujlwm.

Cov no suav nrog:

• Npuas Ib yam khoom uas normalizes plab zom mov. Muab cov khoom noj kom txaus rau hauv cov kab noj hniav ntawm cov hnyuv me.
• Proteins thiab tag nrho cov amino acids.
• Carbohydrates.
• Khoom noj muaj rog.
• Cov zaub mov:
  1. Hlau nplaum
  2. Qab Zib
  3. Phus Thas
  4. Tshuaj calcium
• Cov vitamins ntawm pab pawg B (1,6) thiab H.

Vim tias cov muaj pes tsawg leeg no, cov khoom lag luam tau suav nrog kev noj zaub mov zoo los ntawm cov neeg feem ntau thoob plaws ntiaj teb. Nws yog tsim nyog sau cia tias cov feem pua ​​ntawm cov tau hais saum toj saud sib txawv hauv qib sib txawv ntawm cov khoom.

Mov ci nrog ntshav qab zib yuav tsum muaj fiber ntau thiab tsawg carbohydrates. Tias yog vim li cas ntau hom buns thiab cib tsis haum rau cov neeg mob uas muaj cov ntshav qab zib kom tsawg hauv cov ntshav.

Dab tsi yuav tsum txwv?

Tsis yog txhua yam khoom nrov yog qhov muaj txiaj ntsig zoo rau tib neeg. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov neeg uas muaj teeb meem ntawm metabolic cov rog thiab carbohydrates.

Yog li, koj yuav tsum ua txhua yam mov ci rau cov ntshav qab zib:

1. Dawb (dawb, loaf, bagels).
2. Buns sprinkled nrog hmoov qab zib.
3. Txhua yam khoom los ntawm cov hmoov nplej nplej ntawm qib 1 (siab tshaj) qib.

Cov khoom no muaj tus lej siab glycemic. Lub teeb carbohydrates yeej nyob rau hauv lawv cov muaj pes tsawg leeg, uas tau nqus sai thiab ua rau muaj qhov nce siab hauv cov ntshav qab zib.

Tsis tas li ntawd xwb, lawv cuam tshuam ntau dhau qhov hnyav ntawm cov neeg mob - nce qhov kev pheej hmoo ntawm kev rog, uas cuam tshuam tsis zoo rau kev noj qab haus huv. T.O. peripheral ntaub so ntswg tsis kam rau cov insulin nce, vim qhov tshwm sim ntawm kev mob ntshav qab zib mellitus tuaj yeem tsim kho.

Txog kev kho mob pob qij txha, peb cov neeg nyeem tau siv DiabeNot siv tau zoo. Pom qhov nrov ntawm cov khoom no, peb tau txiav txim siab muab nws rau koj kom txaus siab.

Hom khob cij uas muaj ntshav qab zib muaj peev xwm ua tau?

Mov ci rau cov neeg mob ntshav qab zib yog qhov txawv ntawm kev ci, tab sis nws tsis poob qhov muaj txiaj ntsig zoo. Nws lub ntsiab kom zoo yog txo tsawg feem pua ​​ntawm carbohydrates thiab fiber ntau, uas yog xav tau rau kev zom zaub mov.

Tseem ceeb thiab pom zoo rau cov neeg mob "mob qab zib" tseem nyob:

1. Coarse rye qhob cij.
2. Quav pastry.
3. Cov khoom los ntawm cov hmoov nplej ntawm qib qib 2 thiab 3.

Cov khoom lag luam zoo li no muab tus neeg mob nrog qhov tsim nyog ntawm cov carbohydrates, cov rog thiab cov vitamins tsis muaj qhov nce ntawm glycemia. Qab zib tuaj yeem nce siab me ntsis, tab sis nws ua kom yooj yim thiab tswj tau zoo.

Qhov kev xaiv zoo tshaj plaws rau cov neeg mob yog suav tias yog cov mov Borodino rau ntshav qab zib. Nws tau txais qhov nrov ntawm cov neeg endocrinologist thiab khoom noj khoom haus zoo vim nws muaj pes tsawg leeg. Nws raug nquahu kom siv txawm tias los ntawm cov neeg noj qab haus huv uas xav kom poob ceeb thawj thiab tiv thaiv kev txhim kho hyperglycemia.

Cov khoom yog nplua nuj nyob rau hauv:

1. Npuas
2. Thiamine (Vit. B1).
3. Hlau
4. Niacin (Vit. PP).
5. Selenium.
6. Folic acid.

Tag nrho cov tshuaj no yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev thiab kev pabcuam ntawm kev noj zaubmov kom rog. Lub glycemic Performance index ntawm cov khoom lag luam dub yog 51, uas ua rau muaj qhov nce me ntsis hauv cov ntshav qab zib. Qhov pom muaj fiber ntau ua rau lub cev nqus tau ntev dua ntawm tag nrho cov as-ham ntawm cov hnyuv rau hauv cov ntshav. Cov nyhuv no zoo siv rau kev tswj hwm tus neeg qhov hnyav.

Protein Cij rau cov Ntshav Qab Zib

Qee lub sij hawm cov neeg txaus siab nyob rau hauv seb nws puas yuav noj tau qee qhov hloov pauv lossis analogues ntawm cov buns dog dig kom txo tau cov nyiaj uas ua kom rog. Qhov no yog wafer lossis cov protein ua ci.

Nws muaj txiaj ntsig zoo rau cov neeg mob vim tias muaj qhov tsawg feem pua ​​ntawm saccharides. Nws muaj ntau cov rog, cov protein thiab cov kab kawm. Qhov tsuas yog rho tawm yog cov ntsiab lus calorie ntawm cov khoom, uas yog me ntsis siab dua li cov ncuav tsoos. Sib piv cov lus ntawm ntau cov hmoov nplej:

Nkuaj

Nrov heev ntawm cov neeg mob uas muaj "kab mob qab zib" yog lub khob cij uas muaj ntshav qab zib. Lub teeb, kev noj haus cov khoom noj txom ncauj uas tuaj yeem txaus siab rau koj qhov kev tshaib plab thiab tsis muaj txiaj ntsig ntawm glycemia. Lawv tau txais txiaj ntsig yog dab tsi?

• Kev siv cov ncuav ci hauv cov zaub mov tsis tsuas yog pab txhim kho kev ua haujlwm ntawm lub plab thiab lub siab, tab sis kuj tseem tsis tso cai rau ntau yam kabmob tshwm sim, tshwj xeeb tshaj yog o ntawm cov qog endocrine.
• Crispbreads muaj ntau ntawm cov khoom siv tseem ceeb thiab cov vitamins, ntxiv rau, raws li txoj cai, lawv tsis tau ua los ntawm cov hmoov txhuv ntoo. Thiab qhov no txhais tau hais tias txhua yam tshuaj uas muaj nyob hauv yuav tsis muaj qhov pov tseg.
• Noj khob cij uas muaj ntshav qab zib ua rau cov neeg mob tsis xis nyob thaum lub plab zom mov, tshwj tsis yog cov hnyuv xav tias tsis muaj zog nrog kev ntxig fiber ntau. Tom qab ntawd qhov kev nqus ntawm cov khoom no yuav tsum tau txo qis, lossis tseem tshem tawm tsis tiav.

Lawv muaj tshwj xeeb "hnyav" carbohydrates, uas ua rau lawv qhov kev nqus qis. Cov kev kho mob zoo li no yog cog nrog microelements, zaub protein thiab cov rog. Qhov feem pua ​​ntawm fiber ntau muaj txiaj ntsig zoo rau kev zom zaub mov.

Kev xaiv cov ncuav qab zib rau cov ntshav qab zib mellitus lossis nws hloov chaw yog qhov teeb meem tseem ceeb heev uas yuav tsum tau txav mus kom ze li sai tau. Hmoov zoo, lub sijhawm no, ntau lub tuam txhab tsim cov khoom lag luam tshwj xeeb tsim rau cov neeg mob siab ntev hyperglycemia. Yog li txhua tus neeg yuav pom cov mov ci rau lawv qab nrog cov txiaj ntsig kev noj qab haus huv.

Hom zaub mov twg yog yam muaj tus mob ntshav qab zib hom 2? Sau cov npe khoom muaj txiaj ntsig

Mob ntshav qab zib mellitus tawm qhov kev pom zoo ntawm kev ua neej, ua rau koj them nyiaj ntau dua rau kev noj haus. Ntshav qab zib Hom 2 yog suav tias yog daim ntawv insulin-ywj siab, feem ntau cuam tshuam cov metabolism hauv kev ua kom yuag. Nws kuaj tau hauv 90% ntawm tus neeg.

Nrog rau daim foos me me, nws muaj peev xwm them taus rau qhov tsis muaj cov tshuaj insulin nkaus xwb nrog rau kev noj zaub mov, txo qis hauv lub cev qhov hnyav. Thiab rau cov laj thawj no, cov khoom noj uas muaj nplua nuj nyob hauv cov nroj tsuag fiber ntau, cov nyom ntawm cov zaub mov, thiab cov vitamins zoo tshaj plaws. Yog li ntawd, hnub no peb yuav tham txog yam zaub twg tuaj yeem noj tau nrog hom ntshav qab zib hom 2.

Cov txiaj ntsig ntawm zaub rau ntshav qab zib

Cov tsos mob tseem ceeb ntawm tus kabmob yog hypoglycemia, kev nce ntshav ntxiv thiab ua rau lub cev txo qis lub cev kom hloov cov piam thaj rau lub zog. Qhov tshwm sim yog ua txhaum ntawm tag nrho cov txheej txheem metabolic. Txo cov kev nkag los ntawm monosaccharides, kev txhim kho kev noj haus yog siv.

Qhov no, rau feem ntau, siv rau cov khoom noj uas tsim kev puas tsuaj, yuav luag tag nrho muaj cov carbohydrates thiab cov rog. Tab sis kev siv cov zaub tuaj rau yav dhau los. Cov hauv paus qoob loo pab ua kom cov metabolism hauv plab ib txwm, tswj kev tshuav nyiaj hormonal.

Tseem ceeb thaj chaw ntawm cov zaub uas muaj txaus suav nrog hauv zaub mov:

• Ua kom muaj cov metabolism hauv cov metabolism.Cov zaub rau cov ntshav qab zib muab lub cev nrog cov kab tsim nyog rau kev ua si enzymatic thiab muaj feem ntau ntawm cov zom cov piam thaj, lawv raug tshem tawm los ntawm cov ntshav ntshav. Raws li qhov tshwm sim, cov insulin khw muag khoom hauv tus neeg txiav tsis ploj.
• Txhim kho cov lipid metabolism. Qhov ceev ntawm cov roj cholesterol tso ncaj qha cuam tshuam rau kev ua haujlwm ntawm cov hlab ntsha. Polyunsaturated fatty acids, uas qee cov zaub yog nplua nuj hauv, txo cov roj (cholesterol). Avocados, zaub qhwv dawb, zaub cob pob, zaub paj, zaub txhwb qaib yog qhov tsim nyog rau cov hom phiaj no.
• Kev kho ntawm cov amino acid tsis muaj peev xwm. Cov zaub muaj nplua nuj nyob hauv cov amino acids ua rau nws muaj peev xwm tshem tawm lub zog kev tshaib plab ntawm lub cev (kua txob, carrots, liab zaub qhwv, taum ntsuab).
• Kev cai ntawm yam ua haujlwm. Txhua lub cev nqaij daim tawv xav tau cov micro thiab loj heev uas pom hauv cov zaub. Khoom noj khoom haus zoo tsim nyog kom ntseeg tau qhov ua haujlwm ntawm cov qauv protein, kho tshiab ntawm kev hloov pauv hloov. Tsom ntxiv kev loj hlob.
• Kev tshem tawm cov co toxins tawm hauv lub cev. Kev txum tim rov qab ntawm cov khoom siv lub cev muaj kev tiv thaiv ua kom muaj kev huv huv ntawm cov plab hnyuv siab raum thiab cov qauv los ntawm kev ua kom muaj kuab lom thiab co toxins. Kev sib xyaw ua ke ntawm cov ntshav txhim kho, lub plab zom mov pib ua haujlwm zoo dua, thiab kev noj qab haus huv tag nrho txhim kho.

Yam zaub twg tuaj yeem noj nrog ntshav qab zib

Mob ntshav qab zib feem ntau ua rau koj qhov hnyav nce, thiab qee kis rau kev rog. Yog li ntawd, thaum siv cov hauv paus qoob loo, ib qho yuav tsum them sai sai rau cov ntsiab lus ntawm tsis tsuas qab zib, tab sis kuj muaj cov hmoov txhuv nplej siab.

Rau txhua tus neeg mob ntshav qab zib, GI (glycemic index) yog qhov tseem ceeb. Nws cim cov nyhuv ntawm cov khoom lag luam noj nyob ntawm theem ntawm cov piam thaj hauv cov ntshav. Tsawg GI zaub rau cov ntshav qab zib hom 2 tau tso cai nrog yuav luag tsis txwv.

Yuav luag tsis muaj cov carbohydrates, tab sis cov yam ntxwv los ntawm cov ntawv fiber ntau:

• Txiv lws suav thiab dib
• Zucchini thiab taub,
• Txaij
• Qos kua txob
• Ntsuab cov qoob loo (tseem ceeb heev)
• Txhua yam zaub xam lav,
• Cov zaub qhwv dawb
• Dos.

Hauv qee qhov nyiaj tsawg, nws tsim nyog siv cov legumes (ntau hauv cov carbohydrates, protein). Tab sis los rov qab rau cov amino acid tshuav nyiaj kom muaj nyob rau hauv kev noj haus yog tseem muaj nqis.

Yam zaub dab tsi tsis tso cai rau mob ntshav qab zib hom 2

Qos Ntshav yog cov hmoov txhuv nplej siab nrog GI siab. Nws tsis pom zoo kom siv nws. Yog tias koj xav tau, koj tuaj yeem suav nrog qos yaj ywm hau rau hauv cov lus sib xyaw ntawm cov zaub xam lav lossis sab zaub mov.

Beets, pob kws, thiab qee hom taub dag muaj suab thaj ntau. Lawv tuaj yeem suav nrog hauv cov zaub mov noj txhua hnub, tab sis rau qee qhov tsawg. Piv txwv li, raws li kev tivthaiv ntawm cov nplooj dhau los ua ib qho nyuaj lossis hauv daim ntawv dawb huv. 80 g ib lub txais tos muaj kev nyab xeeb rau kev noj qab haus huv ntawm cov ntshav qab zib.

Hom zaub ntshav qab zib hom 2: cov txiaj ntsig tshwj xeeb

Tus kab mob tuaj yeem tswj nrog kev noj zaub txhua hnub. Tab sis "leaning" ntawm qee hom hom tseem tsis tsim nyog. Cov zaub mov yuav tsum ua kom sib npaug. Cov kab ke ntawm ntau cov txiv hmab txiv ntoo thiab cov hauv paus zaub hauv cov zaub mov yuav txhawb lub cev thiab pab kho ntshav qab zib.

Cov zaub uas zoo rau cov ntshav qab zib:

• Liab tswb kua txob. GI - 15. Pab lipid metabolism, txhawb kev rhuav tshem ntawm carbohydrates thiab cov rog, txhim kho plab zom mov.
• Cov zaub qhwv dawb. Kev tswj hwm kev ua haujlwm ntawm cov kabmob sab hauv, ua kom lub zog muaj zog, ua kom lub cev muaj zog. Stimulates insulin synthesis, tshem tawm cov roj cholesterol ntawm cov hlab ntshav.
• Cauliflower. Ib lub tsev muag khoom ntawm cov vitamins uas zoo rau cov hlab ntshav thiab lub paj hlwb. Stimulates cov ntshav ncig, tiv thaiv kev puas tsuaj ntawm cov hlwb, saturates lub cev nrog polyunsaturated acids.
• Zucchini. Cov txiv hmab txiv ntoo yog yuav luag tsis pub dawb ntawm carbohydrates, tab sis nws yog nplua nuj nyob hauv tartronic acid, uas ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha. Kev noj haus ntawm cov khoom siv fiber ntau pab tswj cov qib qabzib thiab tshem tawm cov roj "tsis zoo" hauv lub cev.
• Txaij. Lawv muaj fiber ntau thiab tsuas yog 2% cov piam thaj. Cov tshuaj pab uas muaj hauv eggplant koom rau hauv hematopoiesis, pab txhawb rau kev tshem tawm cov kua dej ntau dhau ntawm lub cev, ua kom ib qib rau koj tus kheej cov insulin.
• Dib lauj Zoo saturated, sai absorbed tsis muaj carbohydrates. Pab txhawb rau hauv kev txum tim rov qab los ntawm carbohydrate metabolism.
• Txiv lws suav Pab tau rau ntshav. Tiv thaiv kom mob thrombosis. Lawv txhim kho cov khoom sib xyaw ntawm cov ntshav, dilute nws. GI hauv cov txiv lws suav yog me dua ntau dua li lwm cov zaub, yog li kev nqees noj tau pom zoo.
• Zaub ntsuab. Txhua yam kab lis kev cai ntsuab muaj ntau nyob rau hauv cov vitamins C, potassium, hlau, thiab B vitamins Parsley yog qhov chaw ntawm inulin uas ua rau cov ntshav qabzib ntau.
• Ob txhais ceg. Siv rau hauv cov khoom me me, ua kom lub cev muaj keeb kwm yav dhau los, txhawb lub zog insulin, muaj cov txiaj ntsig zoo ntawm lub siab nqaij.
• Jerusalem artichoke. Muaj cov khoom inulin. Pab cov txiav ua tus tsim cov tshuaj insulin. Nws ua rau cov txheej txheem metabolic nrawm, pab rau qhov hnyav ntawm tus neeg mob.
• Tau cov txiv ntseej thiab txiv ntseej. Lawv muaj cov roj ua kua roj thiab ib qho nyuaj ntawm cov zaub mov thiab cov vitamins uas muab lub zog ua kom muaj zog. Pab tau rau lub siab, hlab ntshav, plab zom mov. Koom nrog qhov tawg ntawm cov rog.

Nws yog ib qho tseem ceeb rau tus neeg muaj ntshav qab zib los soj ntsuam qhov ua kom muaj zog thiab ua haujlwm ntawm cov nruab nrog cev. Thaum muaj qee yam ua tsis raws cai, cov zaub uas pab daws qee yam teebmeem yuav tsum suav nrog kev noj haus.

Kev Qhia Txheej Txheem

Thaum txiav txim siab hom zaub koj tuaj yeem muaj hom mob ntshav qab zib hom 2, tsom mus rau cov zaub mov raws caij nyoog. Qhov loj tshaj plaws ntawm cov as-ham ntau ntxiv thaum lub sijhawm sau. Tsis txhob poob cov khoom muaj txiaj ntsig thaum khaws cov zaub pob, carrots, Jerusalem artichoke (tom kawg txawm yeej hauv kev siv thaum khaws cia rau ob peb lub hlis).

Thaum pickled, cucumbers thiab cabbage tau txais lub zog ntawm kev txhim kho kev ua haujlwm ntawm lub pancreas. Nyob rau lub caij ntuj no, nws yog qhov zoo dua los muab qhov nyiam tsis yog rau cov zaub tshiab los ntawm lub khw muag khoom noj khoom haus, tab sis kom cov khoom noj haus cawv hauv tsev rau yav tom ntej.

Nws zoo rau cov neeg mob ntshav qab zib kom soj ntsuam cov qauv ntawm kev noj zaub mov kom raug:

• Nquag noj mov
• Me ntu
• Muaj ntau hom zaub,
• Tus nqi ntawm cov nyiaj carbohydrates thiab cov ntsiab lus nruab nrab ntawm cov calorie yuav tsum raug kwv yees li qhov qub txhua hnub,
• Hauv kev npaj cov nqaij, muab kev nyiam rau txoj hau kev ntawm kev npau suav,
• Ua noj kua zaub rau kua zaub,
• Noj nqos nruab nrab cov tsiaj, cov khoom noj muaj mis,
• Nrog kev ua kom tsis muaj zog, tsis muaj lub zog, noj zaub thiab txiv hmab txiv ntoo nrog cov naj npawb ntawm cov vitamins thiab zaub mov hauv qhov muaj pes tsawg leeg.

Nrog rau cov khoom noj kom muaj txiaj ntsig thiab muaj txiaj ntsig, cov ntshav qab zib tau tso cai rau qab zib zaub ntau dua - carrots, beets, tab sis hauv cov khoom me me, piv txwv li, ua ib feem ntawm stew.

Xaiv Xaiv Khoom Noj

Cov zaub tshiab yog qhov kev xaiv zoo tshaj plaws. Hauv daim foos no, lawv khaws tag nrho cov zaub mov muaj txiaj ntsig thiab lub zog ntawm cov txiaj ntsig. Yog tias lub plab lossis lub plab zom mov tsis noj cov zaub nyoos hauv qhov loj, lawv tuaj yeem ua rau tsawg los ua kom sov. Cov zaub mov ntau yam yuav pab siv cov zaub noj hauv qhov muaj pes tsawg leeg ntawm thawj, hoob kawm thib ob, zaub nyoos thiab khoom noj txom ncauj.

Lawv tau npaj los ntawm ib lossis ntau hom zaub. Kev sib xyaw ua ke yuav txawv txhua lub sijhawm. Tso cai rau ntxiv cov nqaij ntshiv xyaw. Lub ntsiab lus tseem ceeb yog txoj kev rov qab ua dua. Nws yog qhov zoo dua rau tsis kam mayonnaise, ntxiv roj-vinegar hnav thiab kua ntses raws li ntuj yogurt rau zaub.

Cov kua txiv, dej cawv

Cov kua txiv tshiab los ntawm cov zaub uas tau siv los ntawm cov kua txiv. Lub zuaj pub rau koj kom ua zaub mov noj qab haus huv zoo nkauj smoothie. Sawv ntxov cocktails ntawm celery, zaub txhwb qaib, tshiab cucumbers yog nrov. Txiv lws suav thiab tswb pob txob mus zoo ua ke. Tab sis kua txiv kua zaub yuav tsum tau noj tsawg dua thiab tsis pub ntau tshaj ib zaug ib lub lim tiam.

Paub txog cov zaub twg tuaj yeem siv rau cov ntshav qab zib, nws yooj yim los npaj cov khoom noj muaj txiaj ntsig ntawm tus neeg mob, suav nrog kev nyab xeeb thiab txiaj ntsig rau lub cev.

Fiber Ntau Ntshav Qab Zib Yuav Muab Dab Tsi?

Kev cuam tshuam cov metabolism hauv cov ntshav qab zib hom 2 yog qhov ua kom yuag dhau heev. Txais tos ntawm fiber ntau pab adsorb tshaj qab zib, uas feem ntau tuaj nrog zaub mov. Cov tshuaj tsis pub cov piam thaj nce siab, thiab qhov no ib txwm ua rau tus neeg mob tus mob, txwv tsis tau qhov qab los.

Ib qho ntxiv kev noj haus ntawm cov tshuaj fiber yuav txo qis qhov kev xav ntawm kev tshaib plab, thiab yog li ntawd - los ntawm kev dhau heev.

Kuj, cov tshuaj tau piav ntxuav ntxuav lub cev kom huv thiab ntxiv dag zog rau nws cov haujlwm tiv thaiv. Yog li, cov kab mob ntshav qab zib tiv thaiv ntshav qab zib kuj tseem tuaj yeem siv los tiv thaiv kev tiv thaiv kab mob ntshav qab zib muaj teeb meem xws li teeb meem nrog lub plab zom mov thiab mob ntsws, mob plawv, thiab teeb meem tsis pom kev.

Cov kev tiv thaiv thiab ua kom muaj zog muaj cov ntsiab lus tshwj xeeb: kua thiab blueberries, liab currants, minerals (poov tshuaj, magnesium, zinc), cov vitamins (tshwj xeeb yog E thiab pawg B).

Thaum muaj cov tshuaj fiber ntau hauv kev noj haus, kev tiv thaiv ntshav qab zib kuj tseem tuaj yeem tua cov kab mob ntawm cov kab mob ntawm lub tso zis thiab yug menyuam, ua kom cov leeg ntshaus siab thiab tshem tawm cov ntshav liab.

Cov kev coj ua tau zoo no yog muab los ntawm rosehip berries thiab oats, knotweed, thiab yarrow.

Siv fiber ntau hauv daim ntawv no rau qee lub sijhawm ua ntej noj mov. Ob dia ntawm cov tshuaj sib xyaw nrog ib khob mis lossis kua mis nyeem yog ntuj. Kev noj haus fiber ntau hauv kev tiv thaiv ntshav qab zib yuav pab tshem tawm ntau ntawm cov tsos mob ntshav qab zib.

Dab tsi yog bran thiab fiber

Rau ntau tus neeg nyob hauv, lo lus "ceg ntoo" thiab "fiber" txhais tau tib yam. Tab sis qhov no tsis yog qhov tseeb. Bran yog qhov khoom ntawm cov txheej txheem lis, nws lub plhaub, uas suav nrog fiber. Fiber ntau tsis tsuas yog pom hauv cov ceg ntoo thiab tuaj yeem raug muag raws li nyias muaj nyias cov khoom.

Kuv yuav qhia koj ob peb lo lus hais txog cov fiber. Fiber yog carbohydrate nyob rau hauv cov qauv tshuaj, nws yog soluble thiab insoluble.

Qhov thib ib yog sawv cev los ntawm resins, pectin thiab inulin. Raws li lub npe, cov tshuaj fiber yooj yim dissolves hauv dej thiab ua ib hom ntawm gel. Hom fiber no tsis muaj kev cuam tshuam cov plab hnyuv, tab sis nws xav tau "muaj zoo" plab hnyuv muaj. Nws yog cov tshuaj fiber ntau uas yog cov tsiaj hauv av rau kev loj hlob thiab kev loj hlob ntawm cov kab mob me.

Insoluble fiber yog sawv cev los ntawm: cellulose, hemicellulose thiab lignin. Cov tshuaj yeeb dej caw no ua tsis tiav los ntawm tib neeg lub cev thiab tawm hauv txoj hnyuv tsis hloov pauv. Qhov no fiber ntau yog tsim nyog los muab cov quav ntim thiab muag muag vim yog o.

Insoluble fiber tuaj yeem nyiam dej, swell, tab sis yuav tsis yaj, ib yam li ntoo, piv txwv li, uas tseem sawv cev los ntawm cellulose. Nws muaj cov qauv ntxeem tau, uas, zoo li daim txhuam cev, muaj peev xwm nqus tau cov co toxins, thiab tseem ua rau lub plab hnyuv plab ua rau lub plab zom mov, yog li stimulating peristalsis.

Qhov ob hom fiber ntau no ua cov haujlwm sib txawv thiab ob qho tib si yog qhov tsim nyog rau lub cev. Bran muaj ob hom fiber ntau, tab sis tsis soluble ntxiv lawm. Yog li, nws tau ntseeg tias bran ua si lub luag haujlwm ntawm tus tu tsev cheb tawm "cov khoom lag luam tsim kev puas tsuaj" los ntawm txoj hnyuv.

Ntxiv nrog rau fiber, bran muaj lwm yam tshuaj, namely:

• cov vitamins
• cov zaub mov
• nas ncuav
• rog
• hmoov txhuv nplej siab
• mono- thiab kev cais tawm

Cov tom kawg, zom cov zaub mov carbohydrates, muaj nyob hauv txhua qhov xaum nplej, tab sis ntau qhov ntau. Raws li koj paub, xaj tuaj yeem yog:

• nplej
• rye
• oat
• txhuv
• thoob ham
• thiab lwm tus ...

Nws tsis yooj yim sua kom hais nyob rau hauv uas xyov tsawg kawg ntawm kev zom cov zaub mov carbohydrates yuav yog. Raws li nws tau muab tawm, hauv cov txheej txheem ntawm kuv cov kev tshawb fawb me me, cov tuam txhab sib txawv sau cov lej sib txawv ntawm cov npe. Ntau tus tsis txawm koom nrog fiber ntau thiab lwm cov carbohydrates, thiab qhov feem pua ​​loj ntawm carbohydrates yog tau ib 100 g ntawm cov khoom.

Tab sis raws li kuv nkag siab nws, cov ntsiab lus ntawm cov hmoov txhuv nplej siab thiab lwm cov carbohydrates hauv kab yog li ntawm 10 txog 20 g ib 100 g ntawm cov khoom. Thiab qhov no yog nyob rau hauv rooj plaub zoo tshaj plaws, vim hais tias nyob rau hauv qee cov tuam ntxhab muaj tsis tsuas yog lub plhaub milled, tab sis kuj yog ib feem ntawm hmoov nplej. Rau qee qhov, xwm yeem tsis txawv hmoov ntawm txhua lub sijhawm.

Yog fiber ntau rau cov ntshav qab zib

Hais txog fiber ntau, Kuv hais cov ntshiab YOG. Yog tias koj yuav cov tshuaj fiber ntau, ces nws tuaj yeem siv rau hauv cov khoom noj, tab sis hauv cov khoom tsim nyog. Hauv ntau ntau, kev ntxhib ntxoo fiber ntau tuaj yeem ua mob rau cov hnyuv, ua rau microtrauma thiab o, thiab kev noj ntau dhau ua rau tsam plab thiab zawv plab.

Tsam plab thiab tsam plab ua rau cov tshuaj fiber ntau, thiab zawv plab - insoluble. Microtraumatization thiab mob ua rau o ntawm tag nrho cov hnyuv lossis ua kom muaj kev kub ntxhov ntawm lub plab ntev, mob thiab mob plab. Tab sis muaj ib qho, bran tuaj yeem muag tau raws li cov lus qhia ntawm cov tshuaj fiber. Fiber yog lub cev pob txha ntawm tej nroj tsuag thiab nws pom tsis tsuas yog hauv cov ceg, tab sis kuj muaj nyob hauv zaub, txiv hmab txiv ntoo thiab txiv ntoo. Yog li ntawd, nws tuaj yeem tau los ntawm ntau qhov chaw, tab sis feem ntau ntawm kev muag khoom kuv pom fiber ntau los ntawm cov zaub mov mis.

Ceg rau cov ntshav qab zib: qhov zoo thiab cons

Yog tias nws los txog rau lub cev kheej kheej, ces muaj ob peb nuances.

Ua ntej tshaj, bran muaj cov zom plab zom mov. Tsis muaj ntau ntawm lawv thiab vim tias muaj fiber ntau lawv tsis nrawm cuam tshuam, tab sis nrog cov zaub mov tsis muaj carb qis, lawv kuj yuav tsum tau siv rau hauv kev suav nyiaj. Qhov tseeb tias lawv tsawg tsawg thiab maj mam nqus tsis txhais tau tias lawv tsis tuaj yeem yaim txhua. Ib zaug ntxiv, nws tag nrho yog nyob ntawm qhov koob tshuaj.

Qhov tseeb, yuav tsis muaj dab tsi los ntawm ib me nyuam diav ntawm ib hnub twg, tab sis nws tsim nyog pub rau peb tus neeg, nws yuav ntxiv rau txhua qhov chaw. Ib txhia tswj hwm qhob cij ci, thiab qhov no yog lwm qhov kev xav. Txais ib tug xav?

Thib ob, xaum pob kuj muaj coarse fiber ntau, koj yuav tsum tau ceev faj rau cov neeg uas muaj teeb meem nrog cov zom zaub mov hauv daim ntawv ntawm tus kab mob inflammatory.

Thib peb, lwm qhov tseeb tseem ceeb yog yuav luag txhua tus ceg muaj gluten - protein uas ua rau lub zog tiv thaiv kab mob hauv plab hnyuv ntsa.

Thiab yog tias oat ntsiav nws tus kheej tsis muaj gluten, tab sis feem ntau, npaj cov ceg thiab oatmeal twb muaj kab mob nrog gluten, txij li lub noob qoob tau sau thiab dhau mus rau txhua theem ntawm kev ua haujlwm ntawm tib cov khoom siv. Yog li ntawd, cov neeg uas rhiab xav tau cov protein no tau pom zoo kom tsis suav nrog cov nplej, nplej, txhuv, tab sis kuj oats.

Thiab kev nkag siab mus rau gluten thiab lwm cov khoom noj muaj protein yuav siv lub teev ntawm kev sib kis niaj hnub no thiab tseem ceeb tshaj, paub tsawg heev txog lawv cov yam ntxwv, thiab feem ntau tsis muaj yam cim txhua.

Tsis ntseeg, nyob rau hauv lub plhaub grain muaj qhov tseem ceeb ntawm txhua yam vitamin-ntxhia tshuaj, tab sis ua ntej yaug ntawm cov khoom no koj yuav tsum xav txog seb nws puas siv tau cov xua thiab hauv qhov ntau, seb nws yuav tsuas ua rau nws tsis zoo.

Ceg tuaj yeem sib txawv ...

Hauv seem no kuv xav qhia los ntawm piv txwv li cas cov khoom no txawv ntawm cov tuam ntxhab sib txawv. Kuv yuav qhia lub hom thiab muaj pes tsawg leeg hauv kev yees duab, teeb duab koj mloog rau tus nqi ntawm carbohydrates.

Nyob rau hauv cov khoom no nws tsis yog qhov nyuaj rau los xam ntau npaum li cas zom cov carbohydrates tau txais 43-18 = 25 g Qhov no yog ntau heev rau cov khoom zoo li no.

Thiab hauv cov ceg no nws tsis qhia tias txhua qhov muaj kev noj haus muaj fiber ntau. Nws tsuas hais tias 32 g ntawm carbohydrates ib 100 g ntawm cov khoom thiab nws tsis paub meej pes tsawg ntawm lawv tau zom tau.

Tus nqi ntawm fiber ntau yog qhia nyob rau hauv cov xua no, tab sis tus nqi ntawm cov zaub mov carbohydrates tseem muaj ntau. 51.8 g ib 100 g ntawm cov khoom yog ib qhov mess tiag tiag.

Thiab ntawm no, feem ntau, hmoov nplej tau qhia nyob rau hauv cov muaj pes tsawg leeg! Zoo, nws yog dab tsi? Tsis tas li ntawd, ntau npaum li cas ntawm cov zaub mov carbohydrates, hauv kuv lub tswv yim, yog qhov tsis pom tseeb - 14 g ib 100 g ntawm cov khoom.

Yog tias koj ntseeg tias qhov chaw tsim khoom no, tom qab ntawd nws tsuas muaj 5 g ntawm carbohydrate zom rau hauv nws, tab sis cov no yog cov rye ceg, uas twv yuav raug hu muaj gluten.

Kuv tau siv los siv cov ceg no ua ntej kuv txawm hloov mus rau qhov tsis pub gluten thiab tsis muaj cov carb qis. Ob peb lub pob khoom lub caij ntuj no yuav mus pub rau cov noog noj, vim tias lub sijhawm tas sijhawm tas xyoo dhau los.

Cov neeg tsim khoom lag luam qhia tias tsuas yog zom cov zaub mov carbohydrates ntawm no, ntawm chav kawm fiber ntau yuav txaus nyob ntawm no. Tsis muaj cov carbohydrates ntau, tsuas yog 9 g ib 100 g thiab qhov tseem ceeb ntawm gluten tseem tsis loj. Gluten tuaj yeem tau ntawm no vim kev ua qias tuaj thaum lub sijhawm sau thiab coj los ntawm cov khoom siv raw.

Dua li ntawm qhov tseeb hais tias lub tuam txhab "Haum Parade" ua rau cov khoom qab zib zoo, bran pom tsis yog lawv nyiam. Saib ntawm daim duab, ntau ntau ntawm carbohydrates thiab nws yog qhov tsis paub meej yam twg. Kuv yuav tsis pheej hmoo nws.

Hauv kuv qhov kev xav, tsis muaj qhov muaj pes tsawg leeg. ntau cov khoom noj muaj fiber ntau thiab me me zom cov zaub mov (tsuas yog 5 g ib 100 g). Tab sis qhov no yog dua hom nyom nplej, uas txhais tau hais tias muaj tseeb gluten.

Lwm qhov kev xaiv zoo. Tsuas yog 5 g ntawm carbohydrate zom, tab sis muaj gluten, vim tias nws yog hom qoob mog.

Thiab muaj ntau yam piv txwv no. Koj tus kheej tau pom tias bran tau sib txawv thiab kuv tsuas yog tsis tuaj yeem coj thiab daws cov quav ntawm cov zaub mov muaj zaub mov qis, vim tias kuv tsis paub tias qhov twg koj siv. Tab sis tam sim no koj paub qhov no thiab yuav siv cov kev paub no thaum xaiv yam khoom.

Yuav ua li cas los hloov cov ceg ntoo

Piv txwv koj txiav txim siab tias ceg tawv tsis haum rau koj rau qee qhov kev txiav txim siab thiab koj xav hloov lawv nrog qee yam. Koj tsis tuaj yeem noj ntau cov zaub, thiab fiber (soluble thiab insoluble) koj xav tau. Yuav ua li cas

Muaj ntau txoj kev xaiv:

• Hauv pem teb Flax Noob
• Fiber ntau oats
• Psilium
• Kua fiber ntau

Hauv pem teb Flax Noob

Qhov kev xaiv nyiaj txiag tshaj plaws. Tam sim no flax cov noob tsis yog muag nkaus xwb los ntawm tub nkeeg thiab koj tuaj yeem yuav lawv hauv txhua chav haujlwm ntawm cov khoom noj khoom noj. Koj tsuas yog yuav tsum muaj lub zom zaws kas fes zoo uas yuav pab koj zom lawv. Koj tuaj yeem siv 2-3 diav ib hnub. Tab sis kuv cov lus qhia rau koj: zom cov noob ua ntej siv.

Tsis txhob ua qhov no rau lub neej tom ntej, vim tias cov roj ntsha tsis muaj rog nyob rau hauv cov noob oxidize sai thiab koj tau txais oxidized thiab tsis muaj cov khoom lag luam zoo.

Tej zaum koj yuav pom ntawm cov ntim uas ntim cov noob flax muaj ntau ntawm cov carbohydrates, tab sis cov khoom ntim Lavxias tsis muaj qhov sib txawv ntawm cov khoom noj zom thiab tsis zom cov zaub mov. Qhov tseeb, muaj xyaum tsis tau zom cov noob hauv flaxseeds, li 5-7 g ib 100 g ntawm cov khoom, qhov seem yog cog tsob nroj.

Fiber ntau oats

Ntau tsis ntev los no, Kuv tau kawm txog cov khoom zoo li no, ua tsaug rau lub site Ayherb.com. Cov no tsis yog bran, uas tau sau ua oat xua, thiab cov ntshiab fiber ntau thiab sau tau oat fiber ntau.

Nco ntsoov tias 1 rab diav, uas hnyav 3 g, lav rau 3 g ntawm fiber. Ntawd yog, nws yog ntshiab fiber ntau tsis muaj impurities, muaj tsis muaj txawm tias protein thiab cov rog, thiab tag nrho cov calories yog pes tsawg. Hauv lwm lo lus, cov khoom no tsis yog metabolized hauv lub cev, tab sis yog txhuam heev, thiab muag muag, vim tias qhov xwm yeem zoo ib yam li hmoov, thiab kuj yog qhov nruab nrab zoo rau kev pub noj plab hnyuv. Cov fiber ntau no nws yuav tsis yog “kos” lub plab hnyuv phab ntsa, tab sis tshem tawm tag nrho cov tsis tseem ceeb.

Koj tuaj yeem ntxiv cov fiber ntau siv hmoov nplej hauv cutlets lossis hauv tib lub kefir (uas tso cai rau nws tus kheej). Muaj ntau cov zaub mov txawv siv cov tshuaj fiber no, tab sis twb muaj nyob hauv cov chav kawm lus Askiv (lawv muaj cov ncauj lus no qhib ntau dua). Kuv nrhiav tau ib cov ntawv qhia ua ncuav “ncuav” thiab tsis ntev yuav sim nws. Kuv tsis tuaj yeem hais txog cov ntsiab lus ntawm gluten. Tej zaum muaj me ntsis ntawm nws qhov nyob ntawm no, tab sis ntau ntau tsawg dua hauv tag nrho cov ceg.

Yog koj xav xaj cov khoom no, koj nyob ntawm no.

Kuv yuav qhia meej txog cov khoom no dua. Luv luv, qhov no yog husk ntawm plantain noob. Nws tuaj yeem yog hom hmoov nplej lossis hauv daim ntawv ntawm cov ceg. Cov khoom no tseem ua tsis tiav rau lub cev. Ntau tshaj li 75% ntawm cov tshuaj fiber yog soluble, uas yog vim li cas nws hloov mus rau hauv lub ntsej muag thaum dej ntxiv. Nws tsis muaj calories, tsis muaj carbohydrate zom, gluten feem ntau. Tsis tas li ntawd, nws muaj ntau yam tseem ceeb muaj nuj nqis, uas kuv yuav tham txog qee zaum tom ntej. Yog li sau npe cov uas tseem tsis tau nrog peb.

Koj yuav tsis pom psilium nyob rau hauv ib lub chaw muag khoom tsis tu ncua; hauv cov chaw muag tshuaj koj tuaj yeem pom nws tsuas yog hauv daim ntawv ntawm ceg. Hauv daim ntawv ntawm hmoov rau siv rau hauv kev ua noj, koj tsuas tuaj yeem yuav nws hauv Is Taws Nem. Kuv yuav rau ntawm tib lub qhov muag zoo li ntawvCov. Los ntawm txoj kev, luv nqi code kuj siv rau nws.

Hauv daim duab saum toj no, koj pom tias tus nqi ntawm cov carbohydrates yog qhia ntawm no thiab tau faib ua cov roj soluble thiab insoluble. Nws yog qhov tsawg dua qhov tsis txaus, uas tshem tawm lub nra ntawm lub plab zom mov thiab tsis ua rau lub plab hnyuv phab ntsa, uas txhais tau tias nws tuaj yeem siv tau los ntawm cov neeg muaj mob rau ntawm txoj hnyuv.

Kua fiber ntau

Cov khoom no hais lus rau nws tus kheej. Fiber yog tsim los ntawm txiv av. Koj tuaj yeem xaj ntawm Eicherb xws li cov kua fiberCov. Hauv daim duab hauv qab no koj pom nws tag nrho muaj pes tsawg leeg.

Qhov no yog txhua yam kuv xav hais txog kev siv cov ciab rau cov ntshav qab zib thiab tsis tas. Kuv vam tias cov ntaub ntawv muaj txiaj ntsig zoo rau koj. Sau npe yuav ua kom tau txais cov ntawv tshiab los ntawm e-mail thiab nyem rau cov kev tawm suab nyob hauv qab tsab xov xwm.

Nrog kev sov siab thiab kev saib xyuas, tus kws kho mob endocrinologist Lebedeva Dilyara Ilgizovna

Cov Hom Fiber

Fiber yog ntawm ob hom: soluble thiab insoluble, txhua tus ntawm lawv muaj qhov sib txawv ntawm tib neeg lub cev. Soluble fiber ua ke nrog dej ua cov kab npauj npaim-zoo li hauv cov hnyuv. Yog li, cov khoom lag luam no muaj peev xwm ua kom qeeb ntawm qhov nqus ntawm cov zaub mov muaj roj thiab kev nqus ntawm cov piam thaj. Yog tias nws xav tau kom txo cov piam thaj hauv ntshav qab zib hom 2, tus kws kho mob pom zoo kom cov tshuaj fiber ntau.

Oat bran, tseem grain oatmeal, sis plawv hniav ntawm cov txiv hmab txiv ntoo, berries, noob flax, peas, taum thiab noob txiv yuav yog qhov zoo tshaj plaws ntawm soluble fiber. Kev siv cov txheej txheem rau cov khoom siv no yuav txo cov ntshav qab zib thiab kom tsis txhob muaj ntshav qab zib kom tsawg.

Insoluble fiber tsis tau zom rau hauv cov hnyuv, txwv tsis pub nws yog hu ua txhuam. Nws pab khoom noj kom dhau ntawm txoj hnyuv sai, uas yog qhov tseem ceeb rau kev rog thiab rog dhau. Tib neeg lub cev tsis muaj cov enzymes tshwj xeeb uas tuaj yeem zom cov fiber ntau, yog li nws thiaj li muaj ballast:

1. tsis zom
2. tsis muaj pauv.

Fiber rau cov ntshav qab zib tau thawb cov zaub mov khib nyiab uas tau sau ntev thiab ua rau qaug rau hauv lub cev. Cov fiber ntau tsis muaj zog tuaj yeem nrhiav tau hauv cov nplej, noob txiv ntoo thiab zaub, nplej nplej.

Cov nroj tsuag fiber ntau cuam tshuam kev nqus ntawm cov piam thaj, vim li ntawd, tus nqi ntawm glycemia thiab cov tshuaj insulin los rau li qub.

Hauv qhov no, nws yog qhov zoo dua rau noj soluble fiber, nws yog qhov ntau ntau insoluble.

Siberian fiber ntau yog dab tsi (tiv thaiv ntshav qab zib)

Tsis muaj cov tshuaj tsw qab thiab cov tshuaj txaij sib ntxiv hauv Siberian fiber; cov khoom no muaj kev nyab xeeb thiab ntuj. Cov khoom lag luam muaj ntau yam muaj txiaj ntsig, nws tsim nyog muaj cov plhaub ntawm cov nplej thiab txhuv hmoov nplej, kua txiv ntxiv (txiv apples, apricots), txiv hmab txiv ntoo ntxiv (blueberries, roob tshauv), txiv ntoo (ntoo thuv ceev).

Ntau yam khoom lag luam rau cov ntshav qab zib hom 2 pab cov neeg mob uas ua rau lub cev tsis ua kom yuag thiab ua rau nws lub cev tsis khov. Tsis tas li ntawd, koj tuaj yeem suav rau kev ua kom muaj plab hnyuv ntxiv, ntxuav nws los ntawm kev ua kom tau cov zaub mov khib nyiab tsis ntau.

Kev siv cov khoom lag luam tsis tu ncua ua rau muaj kev txhim kho thiab tswj cov hnyuv microflora kom zoo, ua kom lub zog ntawm cov ntshav qabzib cov ntshav siab, thiab txo cov ntshav cov roj tsawg. Antidemia yuav them rau qhov ua tsis txaus ntawm microelements, vitamins, txhim kho lub suab ntawm daim tawv nqaij, thiab yuav dhau los ua txoj hauv kev tiv thaiv ntau yam kabmob, nrog rau kev puas tsuaj rau lub plawv thiab cov hlab ntsha.

Ua ntej siv, cov khoom yog diluted hauv dej sov huv, tom qab kev tswj hwm, cov khoom lag luam raug ntxuav nrog qhov me me ntawm cov dej:

1. qhov niaj hnub niaj hnub tau muab faib los ntawm 3-4 zaug,
2. noj 30 feeb ua ntej noj mov.

Yog hais tias tus mob ntshav qab zib tsis tu ncua siv txhua hnub ntawm Siberian fiber ntau, nws lub cev hlawv txog 120 calories.

Siberian fiber los tiv thaiv tus mob ntshav qab zib qhia tau tias nws zoo dua tsis txhob siv cov khoom lag luam rau cov neeg mob ntshav qab zib nrog cov kab mob hnyav ntawm lub plab zom mov, uas yog nrog mob plab peptic ntawm duodenum, nrog rau mob plab, mob plab.

Nkag mus rau hauv lub plab, fiber tsim lub siab ntawm tag nrho, tiv thaiv kev txhim kho sai sai ntawm kev tshaib plab, uas yuav pab tau yooj yim kom txo tau cov khoom noj muaj calorie. Yog li, nws muaj peev xwm tshem tawm cov kev tshaib plab ntawm lub plab mus rau hauv lub hlwb, tsis muaj lub siab xav noj tej yam muaj kuab roj.

Thaum tus neeg mob noj fiber ntau thaum nws noj cov zaub mov muaj txiaj ntsig, nws yooj yim dua rau nws lub cev yuag, thiab cov txiaj ntsig tiav yuav raug kho mus ntev ntev. Kev noj haus kom muaj fiber ntau yuav saturate lub cev nrog cov muaj txiaj ntsig zoo, concomitant qhov hnyav yuav yog ib qho txiaj ntsig zoo rau cov neeg mob uas muaj hom 2 mob ntshav qab zib mellitus.

Dab tsi tuaj yeem hloov fiber ntau?

Yog tias vim qee yam tsis tuaj yeem noj cov fiber ntau, tab sis koj tsis tuaj yeem noj zaub ntau, koj tuaj yeem siv lwm tus siv rau cov khoom no. Cov noob flax hauv av, xua, psyllium, thiab cellulose zoo heev nyob rau hauv lawv cov cuam tshuam rau tib neeg lub cev.

Shredded flax noob yog cov khoom siv nyiaj, nws tau yooj yim yuav ntawm cov khw muag khoom lossis khw muag khoom. Cov flaxseeds tseem raug muag, lawv kuj zoo haum siv los ntawm cov mob ntshav qab zib, tsuas yog lawv yuav tsum xub ua nrog lub kas fes grinder.

Qhov mob tseem ceeb yog tias cov noob yuav tsum yog hauv av tsuas yog ua ntej siv. Yog tias koj sau cov noob rau kev siv yav tom ntej, cov roj fatty acids tsis yeem sai sai sai, uas ua rau muaj ib qho khoom muaj oxidized uas yuav tsis muaj txiaj ntsig.

Daim ntawv lo flaxseed qhia tias nws muaj ntau cov carbohydrates, tab sis nws yuav tsum to taub tias hauv peb lub teb chaws nws tsis yog kev coj noj coj ua txawv qhia tias muaj txiaj ntsig:

Hauv kev muaj tiag, muaj kev xyaum tsis muaj zom zom zaub mov carbohydrates hauv flaxseed, rau txhua 100 grams ntawm cov khoom muaj tsuas yog 5-7 grams ntawm lawv, thiab txhua tsav txhua yam yog tsob nroj fiber.

Ib qho khoom nthuav yog psyllium, tsis yog txhua tus paub tias nws yog dab tsi. Psillium tsuas yog cov husk los ntawm cov noob ntawm tsob nroj plantain, nws tuaj yeem muas hauv cov qauv ntawm cov ceg tawv lossis hmoov txhuv. Cov khoom lag luam tsis tshua tau muag hauv cov khw muag tshuaj, nws feem ntau yuav hauv Is Taws Nem. Txog 75% ntawm cov tshuaj fiber yog soluble, vim yog qhov sib ntxiv ntawm cov dej, nws hloov mus ua jelly.

Psillium tsis muaj gluten, nws tsis muaj calories.

Cov khoom noj dab tsi muaj cov tshuaj fiber? noj kiag!

Zaum rov qab tam sim no, kuv yuav coj koj lub flurry tiag los ntawm cov khoom muaj fiber ntau zoo.

1) Txhim kho thiab ua kom sai ntawm kev zom zaub mov
Tseem noj tsuas yog muab hau siav thiab kib zaub xwb? Cutlets, kua zaub, mashed qos yaj ywm thiab pies?
Tom qab ntawd kuv tsis tas yuav piav qhia rau koj li cas nyuaj thiab maj mam cov khoom no tau zom rau hauv peb cov hnyuv. Thiab nws yog lub sijhawm los xaiv qhov chaw plob mus rau chav Oscars hauv qeb "Qhov Kev Lom Zem Zoo Tshaj Plaws".

Nws yog txhua yam hais txog qhov tsis muaj fiber ntau hauv koj cov zaub mov. Yog tias cov zaub mov loj nyob rau hauv cov kab mob no, cov zaub mov txav mus rau hauv, hla koj cov kav dej, thiaj li hais lus, sai dua.

Cem quav (ib tsab xov xwm loj txog cem quav nyob ntawm no)
- Acne thiab blackheads (tsab xov xwm hais txog kuv tawm tsam pob txuv ntawm no)
- Ua pa tsw phem
- Hnov mob thiab mob taub hau

Tag nrho cov no tuaj yeem tshwm sim los ntawm muaj qhov loj heev hauv koj cov zaub mov ntawm cov zaub mov noj, uas yog, cov khoom noj uas muaj fiber ntau tau rhuav tshem.

"Kuv tuaj yeem noj qhov tsis zoo thiab ua rau kuv txoj kev zom zaub mov zoo dua uas koj tsis tau npau suav txog ntawm koj li fiber ntau." Qee tus tuaj yeem tsis pom zoo rau kuv li qhov no.

Yog li, qhov no yog sheer ruam. Yog lawm, ib lub laxative yuav tso koj txoj hnyuv, tab sis koj yuav tsum nkag siab tias kev siv cov laxative yuav yooj yim ua rau koj muaj mob. Nyob rau hauv tsis muaj teeb meem tsis txhob "zaum" rau nws.

2) kho plob tsis so tswj
Fiber ntau ua zoo li tus khaub rhuab, cheb tag nrho cov pob uas tuaj yeem sib sau hauv koj cov hnyuv ntau xyoo. Saib koj tus kheej:

- Qeeb
- Tsis muaj pob zeb
- Cov quav
- Tshaj kua tsib

Coarse fiber yog tshwj xeeb tshaj yog hauv kev ntxuav. Nroj tsuag xws li carrots, zaub qhwv, beets muaj nws nyob rau hauv dhau. Ua koj tus kheej cov zaub xam lav, npaj ob peb hnub nrog kev nplua nuj ntawm ntxhib fiber ntau hauv koj cov zaub mov noj thiab qhov mob ntawm koj cov hnyuv yuav zoo heev.

Kuv tseem yuav sau cov txiaj ntsig zoo ntawm fiber ntau &

3) cov roj (cholesterol) tsawg dua
4) Kev tiv thaiv ntawm cholelithiasis thiab urolithiasis
5) Ntaus ntshav qab zib los ntawm kev muaj ntshav qab zib.

Cov khoom noj muaj fiber ntau li cas?

Raws li kuv tau hais, hauv txhua hom txiv ntoo thiab zaub ntsuab. Yog tias koj txaus siab nyob rau hauv coarse fiber ntau thiaj li ntxuav tau kom huv, xyuam xim rau cov carrots, zaub qhwv, radish. Hauv cov txiv hmab txiv ntoo, tshuaj fiber yog softer, piv txwv li, hauv txiv tsawb.

Cov ncauj lus kom ntxaws txog lwm cov txiaj ntsig zoo ntawm cov zaub pob thiab carrots ua raws cov txuas ntawm no thiab ntawm no.

Fiber yog zaub. cov txiaj ntsig ntawm fiber ntau. cov khoom noj muaj fiber ntau.

Zaub ntsuab muaj fiber ntau - Nov yog ib qho ntawm cov tseem ceeb tshaj plaws ntawm tib neeg cov khoom noj khoom haus. Cov nroj tsuag fiber yog ib lub fiber uas zoo zoo tsis-zom zom. Yuav kom nkag siab thaum kawg cov tshuaj fiber yog, koj tuaj yeem tsoo ib qho caws celery lossis cov nplooj ntawm cov zaub qhwv hauv nws qhov tuab. Lub fibers uas yuav ncab qhov no yog tsob nroj fiber.

Cov txiaj ntsig fiber ntau

Los ntawm kev noj zaub mov muaj fiber ntau hauv koj cov zaub mov tsis tu ncua, koj normalize plab hnyuv muaj nuj nqitxij li fiber ntau stimulates plab hnyuv kom muaj zog, nrawm rau hauv cov khoom noj los ntawm cov zom plab, nqus cov hnoos qeev, co toxins, thiab cov rog. Ib tug neeg uas siv cov khoom noj muaj fiber ntau txhua hnub yuav ua rau muaj kev muaj mob rau lub plab zom mov ntau dua thiab nws tsis muaj kev hnyav dhau thiab rog dhau. Fiber ntau cov khoom lag luam muaj ntau cov tshuaj lom biologically active, vitamins, kab kawmxav tau los ntawm peb lub cev. Khoom noj muaj fiber ntau txhim kho kev zom mov, txo cov ntshav qab zib thiab cov roj cholesterol, txo cov kev pheej hmoo ntawm cov kab mob plawv thiab ntshav qab zib. Cov fiber muaj nyob rau hauv cov zaub ntsuab, legumes, zaub, txiv hmab txiv ntoo, khaub cij, nplej xim av, thiab nplej zom ua los ntawm cov nplej durum.

Txhua hnub yuav tsum muaj fiber ntau rau cov neeg laus noj qab haus huv lub hnub nyoog yog 25-35 grams. Hauv cov neeg laus dua, hauv cov neeg uas muaj plab ib ce heev noj ntau ntawm cov khoom noj muaj fiber ntau yuav ua rau muaj roj ntau ntxiv los yog mob plab.

Tiv thaiv kom tsam plab thiab cem quav, koj yuav tsum qhia tshuaj fiber rau hauv koj cov zaub mov maj mam (Qhov no tshwj xeeb tshaj yog rau cov tshuaj fiber). Hauv qhov no, koj yuav tsum maj mam nce kom ntau ntawm cov dej koj haus.

Muaj ob hom fiber ntau: fiber ntau yog cov tshuaj insoluble thiab soluble.

Insoluble fiber ntau (cellulose thiab lignin) nyob rau hauv kev cuam tshuam ntawm cov kua txiv ua rau lub cev nce ntxiv, ua kom nrawm ntawm lub plab thiab lub plab hnyuv thiab, dhau los ntawm txoj hnyuv, ntxuav nws ntawm co toxins.Cov. Cellulose muaj hauv bran, celery, cov taum mog, xim av txhuv, hauv zaub qhwv zaub pob, Zaub pob qe thiab zaub qhwv dawb, hauv dib, kua txob, carrots thiab txiv apples. Kab lus no tsuas yog sau tshwj xeeb rau bondinfo.ru thiab nws theej theej thiab luam tawm yam tsis pub dhau. Lignin muaj nyob hauv bran, cereal, taum ntsuab, hauv eggplant, radish, strawberry.

Soluble fiber ntau (pectin, alginase thiab hemicellulose) yuav tsum muaj nyob rau hauv kev noj haus txhua hnub, txij li thaum siv cov khoom muaj cov tshuaj soluble fiber txo cov roj cholesterol thiab txo cov ntshav qab zib. Pectin muaj hauv cov txiv hmab txiv ntoo, taum pauv, txiv pos nphuab, carrots, hauv zaub qhwv thiab zaub paj dawb, hauv cov txiv qaub. Kuj ntau pectin hauv cov txiv av siav. Alginase muaj nyob hauv nyob rau hauv seaweed. Hemicellulose muaj hauv cereals, barley, beets, hauv zaub pob.

Kev siv fiber ntau rau qhov poob phaus, nrog rau kev tshuaj xyuas txog fiber ntau tau piav qhia hauv kab lus. Fiber rau qhov poob phaus: noj ntawm fiber. Kev tshuaj xyuas fiber ntau

Cov khoom noj muaj fiber ntau

Cov fiber ntau yog nyob hauv cov husks ntawm taum, tev ntawm zaub, txiv hmab txiv ntoo, thiab cov khoom ua nplej, vim tias lawv muaj cov qe ua ntau.

Koj yuav muaj lub tswv yim dab tsi ntawm cov khoom noj uas muaj cov fiber ntau, thiab qhov twg tsawg dua, Kuv yuav muab ob peb qhov piv txwv hauv daim ntawv qhia cov ntsiab lus, taw qhia cov feem ntawm fiber ntau hauv cov khoom

Fiber hais tias ntshav qab zib - TSIS TAU.

Cia hnub no peb tham txog yuav ua li cas fiber ntau tuaj yeem txhim kho kev mob ntawm tus neeg mob ntshav qab zib thiab txo tus nqi kho.

Hauv cov npe ntawm cov kev mob tshwm sim tshaj plaws, ntshav qab zib yuav tsum yog qhov chaw thib peb, thib ob rau cov kab mob ntawm cov hlab plawv thiab mob qog nqaij hlav. Thiab yog tias koj saib ntawm thaj chaw muaj ntshav qab zib, ntawm no Lavxias yog nyob rau hauv peb qhov chaw tom qab lub tebchaws: Latin America thiab Asmeskas.

Raws li cov kws tshawb fawb, muaj pes tsawg tus neeg mob ntshav qab zib yuav nce ntxiv txhua txhua 15 xyoo. Nws tseem txaus ntshai los xav txog dab tsi tos peb cov menyuam thiab cov xeeb ntxwv.

Ntxiv mus, ntau dua ib nrab ntawm cov neeg mob ntshav qab zib yog cov poj niam. Txheeb cais qhia tias poj niam muaj 2 npaug feem ntau yuav muaj ntshav qab zib ntau dua li txiv neej.

Yog vim li cas?

Ib qho ntawm cov ua rau mob ntshav qab zib hauv poj niam yog kev rog. Feem ntau, qhov laj thawj rau qhov no yog cov yam ntxwv hormonal ntawm tus poj niam lub cev. Ntxiv nrog kev paub txog lub cev, muaj qee lub keeb kwm tsim cov ntsiab lus hais txog lub luag haujlwm ntawm cov poj niam hauv zej zog, uas tseem cuam tshuam txoj kev loj hlob ntawm cov poj niam rog rog.

Hauv ntau lub tebchaws thiab txhua lub sijhawm, tus pojniam tau pom tias tsis muaj zog. Yog li ntawd, qhov haujlwm dhau ntawm tus niam tsev thiab tus saib xyuas ntawm tsev neeg hearth tau muab rau nws, kev siv dag zog lub cev thiab kev txawj ntse tau txwv tsis pub ua rau lawv. Cov poj niam thaum cev xeeb tub yuav tsum "noj rau ob leeg." Thiab hnub ua haujlwm lawv sawv ntawm lub qhov cub thiab nyob nrog cov zaub mov. Cov no kuj yog cov laj thawj rau kev nce phaus ntxiv.

Thiab yog tias muaj phaus ntxiv, ces muaj kev pheej hmoo ntawm kev tsim muaj ntshav qab zib.

Soluble fiber ntau.

Ua ke nrog dej, soluble fiber tsim cov ntawv ua tau zoo li jelly nyob hauv txoj hnyuv. Yog li, thaum siv cov khoom siv fiber ntau no, qab zib nqus kom tsawg thiab cov roj kev nqus qeeb qeeb. Yog li no yog tias koj xav txo cov ntshav qab zib, poob ceeb thawj thiab ua kom koj lub cev hnyav dua - soluble fiber yog qhov koj xav tau.

Tag nrho-grain oatmeal, oat bran, flaxseeds, txiv ntoo, taum, taum, pulp ntawm cov txiv hmab txiv ntoo thiab cov txiv ntoo yog qhov zoo tshaj ntawm cov tshuaj fiber.

Kev tshawb fawb pom tau hais tias kev noj haus txhua hnub ntawm 1 phaj taum (kwv yees li 20 g ntawm fiber ntau) txo cov ntshav qab zib thiab yog li ua rau cov ntshav qab zib muaj txiaj ntsig.

Insoluble fiber ntau.

Qhov no yog hom fiber ntau uas tsis zom rau hauv tib neeg lub cev.

Hom khoom noj muaj haus hu ua “khaub rhuab”. Insoluble fiber ntau tso cai rau zaub mov hla lub plab zom mov sai dua, thiab qhov no yog qhov tseem ceeb rau kev poob phaus thiab rog rog. Qhov tseeb yog tib neeg lub cev tsis muaj cov enzymes uas tuaj yeem zom cov insoluble fiber. Yog li, hom fiber ntau no, thaum noj, ua ib hom ntawm ballast (nws tsis yog nqus thiab tsis yauv yuav luag txhua yam kev hloov ntawm cov zom zaub mov) thiab tsuas yog thawb tawm cov zaub mov tsis muaj pov tseg, uas, yog tias tsim tau, tuaj yeem ua rau qaug rau hauv lub cev.

Dab tsi cov khoom ntim insoluble fiber ntau?

Koj yuav pom nws hauv cov nplej nplej, tev thiab noob ntawm cov zaub thiab txiv hmab txiv ntoo, hauv cov nplej (nplej, nplej, txhuv).

Mus saib lub ntsab lug:

• Kev noj haus fiber ntau yog qhia tseeb rau cov ntshav qab zib. Fiber ntau txhim kho cov metabolism hauv cov piam thaj.
• Cov khoom noj muaj carbohydrate thiab fiber ntau ua rau muaj cov insulin rhiab heev. Cov tshuaj insulin yog qhov muaj peev xwm ntawm lub cev lub cev qhib qhov rooj rau cov tshuaj insulin. Qhov no yog kiag li qhov yuav tsum tau ua kom txo tau cov tshuaj insulin.
• Nws yog pab rau cov neeg mob ntshav qab zib kom haus cov tshuaj fiber ntau.

Thiab nco ntsoov, koj txoj kev noj qab haus huv yog nyob hauv koj txhais tes! Feem ntau, tus kab mob no loj hlob hauv cov neeg uas tau siv los noj cov zaub mov tiav thiab ua tiav cov zaub mov muaj fiber ntau.

Txog cov txiaj ntsig zoo ntawm cov tshuaj fiber hauv zaub mov noj rau ntshav qab zib

Nyob zoo cov phooj ywg! Hnub no yog lwm qhov kev qhia ntawm kev mob ntshav qab zib. Kev xam hais lus, txhua txhua carbohydrates yog qab zib. Tab sis qab zib yog txawv. Vim li cas cov fiber ntau rau cov ntshav qab zib muaj txiaj ntsig tom qab hauv tsab xov xwm ...

Cov khoom noj ua si yooj yim yog qhov txaus ntshai rau cov ntshav qab zib, thiab cov kws kho mob pom zoo ua ib co carbohydrates ntau rau kev noj. Vim li cas qhov no tshwm sim? Dab tsi cov carbohydrates yog qhia txog ntshav qab zib? Cia peb sim paub nws. Kuv tuaj yeem noj hom ntshav qab zib twg?

Cov carbohydrates yooj yim thiab cov nyom rau ntshav qab zib

Ib zaug nyob rau hauv tib neeg lub cev cov zaub mov uas muaj cov carbohydrates yooj yim yog nqus sai, cov carbohydrates lawv tus kheej sai pauv mus rau hauv qab zib.

Tau txais cov txiaj ntsig tsim nyog rau cov piam thaj, lub cev pib khaws cov khoom seem tseg, hloov mus rau hauv cov rog.

Vim li ntawd, nrog cov zaub mov tsis tu ncua, saturated nrog carbohydrates, rog rog kev loj hlob. Hmoov tsis zoo, feem ntau ntawm cov zaub mov uas tib neeg haus yog cov khoom noj yooj yim (carbohydrates).

Nrog rau ntshav qab zib, qhov xwm txheej hnyav dua. Lub cev ua cov carbohydrates yooj yim rau hauv qabzib, uas yog qhov tsis zoo. Nrog kev tswj tsis tau noj ntawm carbohydrates, lub cev muab qhov ua tsis zoo.

Tam sim no cia saib ntawm txoj kev carbohydrates. Lawv yog cov khoom noj khoom haus zoo heev thiab txaus siab rau kev tshaib plab, muaj me ntsis qab zib, tsis zoo rau hauv dej, ntxiv rau, lawv maj mam nqus tau, qee zaum txawm tias raug kho tsis hloov los ntawm lub cev.

Cov khoom noj ua kom thoob plaws Yog cov saw hlau ntawm tsawg kawg peb lub suab ntsuas qog. Cov no suav nrog cov hmoov txhuv nplej siab, tshuaj fiber (noj haus fiber ntau), glycogen, thiab pectins.

Fiber rau ntshav qab zib

Cov kev tshawb fawb tsis ntev los no tau pom tias txhua yam khoom noj ua haus carbohydrates hauv ntshav qab zib, qhov tsawg tshaj plaws yog txaus ntshai fiber ntau .

Piv txwv li, hauv Tebchaws Europe, thaum xaiv cov khoom noj, cov khoom noj muaj fiber ntau tsis txawm tias yog carbohydrates. Coob tus neeg poob phaus noj cov zaub mov muaj fiber ntau yog cov khoom noj tseem ceeb.

Khoom noj muaj fiber ntau pab txo cov ntshav piam thaj , yog li ntawd, hauv kev tsim cov zaub mov muaj txiaj ntsig kev noj qab haus huv, cov ntshav qab zib yuav tsum tau them nyiaj tshwj xeeb kev noj haus fiber ntau .

Fiber ntau nyob hauv cov zaub mov cog. Koj yuav tsis pom nws hauv cov nqaij, nqaij qaib, qe lossis mis nyuj haus.

Raws li kev tshawb fawb, tsuas yog cov neeg tsis noj zaub thiaj li tau txais cov tshuaj fiber txaus. Qhov nruab nrab tus neeg siv lawv 2-2.5 lub sijhawm tsawg dua.

Cov kws tshawb fawb tau pom tias yuav tsum tau noj cov fiber ntau txhua hnub 25 txog 40 g .

Ntau ntawm cov fiber ntau hauv turnips. Nyeem txog cov txiaj ntsig ntawm turnips.

Txawm li cas los xij, kev noj haus fiber ntau muaj qhov tsis zoo - lawv tsis tuaj yeem noj sai. Txwv tsis pub, nws yuav nyuaj heev rau lub cev ua lawv (cov no yog cov carbohydrates ua, tsis muaj teeb meem). Cov fiber ntau tuaj yeem cuam tshuam cov hnyuv, uas mob ntshav qab zib muaj qhov tsis txaus siab xav tau.

Kev noj haus muaj txiaj ntsig fiber ntau

Kev noj haus fiber ntau los ntawm hom tuaj yeem faib rau hauv 2 pawg tseem ceeb :

Kev siv cov tshuaj fiber yaj tshwj xeeb tshaj yog siv rau cov ntshav qab zib, vim nws ua rau lub plab zom mov, kev zom ntawm qab zib thiab nws hloov mus rau hauv qabzib. Soluble fiber txo cov tshuaj nyob rau hauv cov ntshav, uas yog kev tiv thaiv zoo tshaj plaws ntawm cov teeb meem txaus ntshai tshaj plaws hauv ntshav qab zib mellitus - kab mob plawv.

Ob hom fiber ntau muaj yuav luag tsis muaj cov ntsiab lus tsis muaj calorie.

Nws yog ib qho tseem ceeb kom tau txais fiber ntau los ntawm ntau cov zaub mov. Piv txwv li, cov noob txiv ntoo ua ke muaj qhov zoo ntawm lub cev nyhav thiab ntshav nce siab. Zaub ntsuab fiber ntau txo cov ntshav siab thiab homocysteine. Tab sis cov txiv hmab txiv ntoo muaj fiber ntau tshem ntawm qhov duav thiab lub duav, thiab kuj tshem tawm cov roj (cholesterol) phem.

Yog lawm, koj tuaj yeem haus cov tshuaj fiber nyob rau hauv daim ntawv ntawm biologically active additives, tab sis, raws li txoj cai, lawv cov ntsiab lus yog qhov tseem ceeb thiab tsis muab cov nyhuv zoo li cov khoom ntuj.

Cov neeg mob ntshav qab zib yuav tsum ua tib zoo noj cov zaub mov uas muaj cov carbohydrates yooj yim, tsis muaj piam thaj thiab rog ntau, xyuas cov protein ntau. Tab sis cov nyom carbohydrates, thiab tshwj xeeb tshaj yog cov zaub mov muaj fiber ntau, tuaj yeem suav hais tias yog kev noj zaub mov muaj txiaj ntsig zoo tshaj plaws.

Hauv cov lus hauv qab no kuv yuav qhia koj cov khoom lag luam twg muaj cov tshuaj fiber ntau thiab muaj txiaj ntsig zoo rau cov ntshav qab zib, nyob twj ywm! Nyeem ntau lwm tshooj lus txog khoom noj khoom haus kho ntshav qab zib.