Fiber-nplua nuj Slimming khoom

Fiber ntau ua rau fiber ntau noj haus muaj fiber ntau uas muaj kev cuam tshuam loj heev rau kev ua haujlwm ntawm lub plab zom mov. Cabbage nplooj, lub plhaub ntawm legumes thiab ntau yam noob - tag nrho cov no yog fiber.

Hauv lwm lo lus, fiber yog complex carbohydrates uas tsis muab tib neeg lub cev nrog lub zog, tab sis tsim nyog rau nws txoj haujlwm tseem ceeb.

Ua ntej tshaj, fiber ntau tuaj yeem faib ua soluble thiab insoluble. Soluble fiber yog txiv hmab txiv ntoo thiab zaub pulp, insoluble fiber yog tev thiab husk. Ob hom no yog qhov tsim nyog thiab tsim nyog rau peb lub cev.

Soluble fiber ntau muaj xws li:

Pectin Nyob rau hauv loj qhov ntau, nws pom nyob rau hauv txiv apples, carrots, citrus txiv hmab txiv ntoo, zaub qhwv thiab txawm nyob rau hauv cov qos yaj ywm dog dig. Pectin pab txo qis cov roj cholesterol thiab ua rau kom cov ntshav qab zib nqus kom tsawg, uas ua rau nws tsis tuaj yeem ua rau cov ntshav qab zib tau.

Cov pos hniav. Oatmeal thiab taum qhuav yog qhov tseem ceeb ntawm cov pos hniav. Zoo li pectin, hom fiber ntau no muaj qhov cuam tshuam ntawm kev zom zaub mov.

Lignin. Tsis tas xav tias nws, peb feem ntau haus cov lignin thaum noj tshais - nws pom feem ntau ntawm cov zaub mov muaj mis. Lwm qhov chaw ntawm lignin yog cov zaub stale (lub ntsiab lus tsis lwj, tab sis me ntsis wilted zaub mov).

Ob hom fiber ntau xa mus rau hom insoluble:

Cellulose Nws tuaj yeem nyob hauv ntau hom khoom - bran, zaub qhwv, txiv apples, ntsuab cov taum ntsuab, thiab txawm nyob hauv tev ntawm cucumbers.

Hemicellulose. Hauv qhov ntau, qhov fiber ntau no tau pom nyob hauv cov nqaij pob kws, ceg tawv, beets thiab Zaub pob.

Qhov txiaj ntsig zoo tshaj ntawm cov insoluble fiber yog tshem tawm cov co toxins thiab co toxins tawm ntawm lub cev.

Qhov txiaj ntsig yog dab tsi, thiab yog fiber ntau ua puas tsuaj?

• Nws txhawb cov qub muaj pes tsawg leeg ntawm cov hnyuv microflora thiab tawm tsam cov txheej txheem o.
• Txo txoj kev pheej hmoo ntawm txoj hnyuv.
• Kev noj haus fiber ntau yuav pab daws qhov dysbiosis thiab cem quav, tswj cov ntshav qab zib.
• Ib qho ntxiv tseem ceeb ntawm fiber ntau yog cov ntsiab lus tsis muaj calorie, uas ua rau nws txoj kev siv nyab xeeb rau daim duab. Vim li ntawd cov zaub mov muaj fiber ntau nyob rau ntawm cov zaub mov ntau.

Hais txog lub cons ntawm fiber ntau nws yuav tsum tau hais tsuas yog tias nrog kev siv raug nws yog kiag li tsis txaus ntshai. Qhov loj tshaj plaws yog kom tsis txhob sib zog!

• Ua rau cem quav, pom pob thiab raws plab.
• Ua rau exacerbation rau cov neeg uas muaj kab mob ntawm cov txiav thiab hnyuv.
• Lwm qhov kev phom sij ntawm fiber ntau - nws nqus ntau noo noo thiab dej nkag mus rau hauv lub plab, uas tuaj yeem ua rau lub cev qhuav dej thiab quav tawv. Txhawm rau zam ntawm cov kev tsis zoo no, haus dej ntau dua - tsawg kawg ib thiab ib nrab litres ib hnub.

Daim Npav nplua nuj Fiber

Raws li tau hais, feem ntau cov fiber ntau nyob hauv ceg thiab legumes. Tab sis muaj nws nyob hauv lwm cov khoom. Muaj cov paub txog cov npe no, koj yuav muaj peev xwm sau koj tus kheej rau cov khoom noj muaj txiaj ntsig thiab ntau yam.

Khoom noj muaj fiber ntau (ib 100 g):

• Cov zaub qhwv dawb - 2.4 g
• Carrots - 2.4 g
• Boets beets - 3 g
• Braised Cauliflower - 2.1 g
• Pob kws - 7.1
• Boiled taub dag - 3.2 g
• Avocado - 6.7 g
• Kua nrog tev - 4 g
• Txiv tsawb - 1.7 g
• Pear nrog tev - 2.8 g
• Raisins - 9.6 g
• Qaug apricots - 18 g
• Nplej nyom - 43.6 g
• Tag nrho cov khob cij mov - 9,2 g
• Rye cij - 5,2 g
• Oatmeal - 6 g
• Bow buckwheat - 3.7 g
• Lentils - 11,5 g
• Taum - 12.4
• Chickpea - 9,9 g
• Flax Cov Noob - 27.3 g
• Cov Txiv Laum Liab - 8.1 g

Cov tswv yim fiber ntau

Nws yog ib qho tseem ceeb heev kom tau txais fiber ntau hauv cov nyiaj.

Ua li no, ua raws li cov lus qhia yooj yim:

1. Noj cov txiv tshiab tshiab es tsis txhob yuav cov kua txiv.
2. Hloov cov txhuv dawb, qhob cij, thiab nplej zom, noj mov nplej thiab nplej txhua yam.
3. Hloov cov zaub mov tsis zoo (chips, crackers, khoom qab zib) nrog cov zaub tshiab muaj fiber ntau.
4. 2-3 zaug hauv ib lub lim tiam, npaj tais diav nrog taum lossis zaub hau.
5. Faib koj cov roj ntsha kom tsawg rau hauv ob peb zaug nyob rau hauv ib hnub, thiab nco ntsoov haus dej kom txaus.
6. Nco ntsoov: cov tshuaj fiber ntau muaj kev noj qab haus huv ntau dua li nws cov neeg muag khoom hauv cov khw muag tshuaj.

Kev noj haus zoo teb cov lus nug tseem ceeb

Lub luag hauj lwm kev noj haus muaj fiber li dab tsi ua rau poj niam cev xeeb tub thiab pub niam mis?

Fiber yuav pab cov niam yav tom ntej tiv nrog lub ntsej muag, tab sis feem ntau tshwm sim cov teeb meem - cem quav. Nws yog qhov tsis tsim nyog yuav tau noj tshuaj thaum cev xeeb tub kom tsis txhob ua mob rau tus me nyuam hauv plab, yog li ntawd, fiber ntau tuaj yeem tiv thaiv kev nyab xeeb hu ua panacea hauv kev tawm tsam cov teeb meem hnyuv. Ib qho ntxiv, nws yog tus pabcuam zoo rau kev tawm tsam phaus ntxiv - ob qho ua ntej thiab tom qab yug menyuam.

Kev siv cov tshuaj fiber tiv thaiv kev txhim kho ntawm ntau cov kab mob metabolic. Nws tsis pub leejtwg paub tias thaum lub sijhawm lactation hauv tus poj niam lub cev hloov pauv hormonal tshwm sim, uas yog vim li cas cov ntshav qabzib nce ntxiv. Nws yog fiber ntau uas kho cov ntshav qab zib, txo cov ntshav qab zib kom tsawg.

Fiber ntau hauv kev noj haus ntawm cov ntshav qab zib

Txij li muaj fiber ntau hauv cov ntshav qab zib, nws yog qhov yuav tsum muaj nyob rau hauv cov ntawv qhia kabmob ntshav qab zib.

Kev siv fiber ntau rau cov ntshav qab zib yog hom cellulose. Txhawm rau txhim kho cov nyhuv antidiabetic, nws yog qhov zoo dua rau haus fiber ntau nrog cov khoom xyaw carbohydrates (tshwj xeeb tshaj yog cov hmoov txhuv nplej siab).

Kev noj zaub mov ntawm cov neeg muaj ntshav qab zib yuav tsum muaj cov zaub uas muaj yam tsawg kawg ntawm carbohydrates thiab qhov kawg ntawm fiber ntau, nrog rau mov ci thiab ntau yam zaub mov. Dib, zucchini, txiv lws suav, lws, zaub qhwv - tag nrho cov zaub no muaj nplua nuj nyob hauv fiber ntau thiab ua lub hauv paus ntawm kev noj zaub mov zoo rau cov ntshav qab zib.

Foom Koob Hmoov nplua nuj Ua xua

Nrog rau kev zam ntawm ib tus neeg tsis kam txais rau cov khoom lag luam tshwj xeeb, fiber ntau nws tus kheej muaj kev nyab xeeb rau cov neeg tsis haum tshuaj tiv thaiv kab mob. Ntxiv mus, rau ntau hom kev phiv zaub mov, nws raug nquahu kom suav nrog nws nyob rau hauv kev noj haus - zaub mov muaj fiber ntau rov qab ua haujlwm li qub ntawm lub plab zom mov thiab txo qhov permeability ntawm mucosa ntawm lub plab zom mov, yog li txo ntau cov allergens uas nkag hauv cov ntshav.

Txoj cai tseem ceeb thaum noj cov tshuaj fiber tsis yog kom yoog thiab noj hauv feem me me kom thawm hnub.

Cov ntawv qhia rau cov laus thiab cov menyuam yaus

Siv cov fiber ntau, thiab tsis nco qab txog kev noj zaub mov zoo, koj tuaj yeem tsis tsuas yog yuag yuag xwb, tab sis kuj tseem ceeb txhim kho lub cev. Cov zaub mov noj hauv qab no yuav pab koj kom tshem tawm cov ntxhab ntxiv, txhim kho kev zom zaub mov, ntxuav lub cev ntawm co toxins thiab ua kom cov hnyuv.

Hnub Monday:

Tshais 1 Tshais. Omelette los ntawm 1 lub qe, dib, tag nrho cov qhob cij dub, tshuaj yej dub.
Noj tshais 2. 1 kua lossis pear.
Noj su Zaub kua zaub, tag nrho cov qhob cij mov ci, 150 g ntawm boiled nqaij ntshiv.
Noj sus yav tav su. 25 g ntawm raisins, tshuaj ntsuab tshuaj ntsuab.
Noj hmo 100 g ntawm boiled Zaub pob qe los yog ntsuab taum, 150 g ntawm tsev cheese ntawm 2% rog, lub khob ntawm kefir nrog 2 teaspoons ntawm ceg.

Tuesday:

Tshais 1 Tshais. Oatmeal, lub khob mis uas muaj roj tsawg, tshuaj ntsuab tshuaj yej.
Noj tshais 2. 1 pear lossis txiv tsawb.
Noj su Nqaij qaib kua zaub, 100 g hau nqaij qaib, dib, zaub xas lav, dej.
Noj sus yav tav su. Zaub xam lav ntawm grated carrots, beets thiab Walnut, tshuaj yej.
Noj hmo 150 g ntawm boiled ntsuab taum, ib khob ntawm kefir nrog 2 teaspoons ntawm bran.

Hnub Wednesday:

Tshais 1 Tshais. 150 g ntawm tsev cheese, 2 walnuts, tshuaj yej.
Noj tshais 2. 1 txiv tsawb lossis txiv kab ntxwv qaub.
Noj su 150 g ntawm ci liab ntses, 100 g ntawm lentils hau, tshuaj ntsuab tshuaj ntsuab.
Noj sus yav tav su. 25 g qhuav apricots.
Noj hmo Qab zib kua txob ci hauv qhov cub, 100 g ntawm zaub xas lav, ib khob ntawm kefir nrog 2 me nyuam diav ntawm ceg.

Hnub Thursday:

Tshais 1 Tshais. 100 g ntawm hau pasta, yogurt, tshuaj yej lossis kas fes yam tsis muaj qab zib.
Noj tshais 2. 1 kua lossis txiv kab ntxwv.
Noj su Zaub stew, 150 g ntawm cov nqaij ntshiv ntshiv, cov tshuaj ntsuab tshuaj ntsuab.
Noj sus yav tav su. 25 g cashews lossis almonds.
Noj hmo 100 g ntawm boiled cauliflower, 150 g ntawm tsawg-rog tsev cheese, 1 whole-grain qhob cij.

Hnub Friday:

Tshais 1 Tshais. 1 lub qe hau ua nyuaj, 2 dib lossis txiv lws suav, tshuaj yej ntsuab.
Noj tshais 2. 1 pear lossis kua.
Noj su Veal nrog zaub, avocado salad, tshuaj yej.
Noj sus yav tav su. 3 prunes.
Noj hmo Ci taub dag nrog zaub, ib khob ntawm kefir nrog 2 teaspoons ntawm bran.

Hnub Saturday:

Tshais 1 Tshais. 100 g ntawm hau dawb nplej nrog taum ntsuab, tshuaj yej lossis kas fes.
Noj tshais 2. 1 txiv kab ntxwv los yog txiv kab ntxwv.
Noj su Khaub poob kua zaub, 1 cov mov ci tag nrho, tshuaj yej ntsuab.
Noj sus yav tav su. 25 g txiv laum huab xeeb.
Noj hmo Hau zaub (zaub cob pob, carrots, beets), ib khob ntawm kefir nrog 2 me nyuam diav ntawm ceg.

Hnub Sunday:

Tshais 1 Tshais. Oatmeal, 100 g grated carrots seasoned nrog txiv roj roj, tshuaj yej.
Noj tshais 2. 1 lub kua
Noj su Ntses fillet nrog ci zaub, tshuaj ntsuab tshuaj ntsuab.
Noj sus yav tav su. 25 g qhuav apricots lossis raisins.
Noj hmo Hau buckwheat nrog txiv lws suav, mov ci tag nrho, khob ntawm kefir.

Yuav ua li cas kom muaj cov ntsiab lus fiber ntau hauv cov menyuam cov zaub mov noj?

Fiber ntau hauv cov menyuam yaus kev noj haus yuav pab tiv thaiv kom txhob pom kev dysbiosis thiab tiv taus cem quav.

Lub hnub nyoog pom zoo uas yuav tsum tau muaj fiber ntau tso rau hauv tus menyuam lub cev yog 8 lub hlis. Kev noj haus fiber ntau txhua hnub yuav tsum nce zuj zus, 1-2 g toj ib lub lim tiam. Cov menyuam mos hnub nyoog 8 hlis txog 3 xyoos yuav tsum muaj 18 g ntawm fiber ntau txhua hnub, thiab cov menyuam yaus hnub nyoog qis dua 8 xyoo - 25 g.

Koj yuav tsum tsis txhob koom nrog kev noj zaub mov ntau yam muaj fiber ntau - cov khoom ntuj yuav pab tau ntau yam rau koj tus menyuam.

Koj tuaj yeem ua kom yooj yim rau menyuam cov zaub mov noj kom yooj yim los ntawm kev ua raws li cov cai yooj yim:

• Ntxiv cov zaub rau cov tais diav sib txawv - cov qhaub cij tuaj yeem tsim nrog zaub.
• Qhia cov pob kws nplej, rye thiab oatmeal rau kev noj haus ntawm cov menyuam yaus hnub nyoog 9 hlis - lawv tau zoo heev thiab muaj cov tshuaj fiber ntau.
• Hloov chaw ntawm lub khw muag khoom qab zib, siv cov txiv ntoo tshiab ntawm koj lub tsev sov.

Fiber rau qhov poob phaus - cov cai ntawm kev noj haus

Kev hnyav lub cev nrog fiber ntau yog qhov ua tau zoo thiab maj mam ua. Thiab cov cai rau siv fiber ntau yog nyob ntawm cov khoom lag luam uas nws muaj.

• Nws yog qhov zoo dua los noj zaub mov nrog ntses lossis nqaij - qhov kev sib xyaw no ua rau kev nqus thiab zoo dua ntawm lub cev nrog cov vitamins thiab cov zaub mov.
• Tab sis cov txiv hmab txiv ntoo ntawm qhov tsis sib xws, koj yuav tsum noj nyias, tsis tov nrog lwm cov khoom.
• Hauv cov ntawv qhia zaub mov noj zaub mov, maj lossis cov tshuaj fiber ntau yuav tsum tau suav nrog - lawv tau diluted nrog dej los yog kefir hauv qhov sib piv ntawm 1 tablespoon ib khob, lossis ntxiv rau ntau cov cereals.
• Txoj cai tseem ceeb hauv kev teeb tsa kev noj zaub mov kom yuag yog qhov ua kom yuag, muaj kua ntau txaus thiab hloov ntawm ntau yam khoom qab zib thiab pickles nrog zaub thiab txiv hmab txiv ntoo zoo.
• Tsis tas li ntawd, ib zaug ib lub lim tiam koj tuaj yeem npaj hnub yoo mov ntawm cov kabmob fiber ntau - txawm tias ib hnub yuav pab ntxuav lub cev thiab rov qab los rau koj txoj kev xav!

Cov kev xav ntawm kev noj haus

Ua ntej fiber ntau tau tshuaj xyuas, nws tau suav hais tias yog qee yam xws li tsob nroj, khib nyiab pov tseg, thiab tsis pom zoo siv.

Txij li thaum 70s ntawm lub xyoo pua xeem, lub tswv yim ntawm cov khoom noj khoom haus tau hloov pauv ntau: tam sim no fiber yog hu ua tus yuam sij rau kev sib raug zoo thiab kev noj qab haus huv, thiab nws raug nquahu kom txhua tus neeg uas xav txog lawv lub cev tau suav nrog kev noj zaub mov noj.

Cov txiaj ntsig ntawm kev poob phaus

Txhawm rau kom poob ceeb thawj, ntau tus neeg nyiam noj cov zaub mov, uas yog ua raws cov khoom noj uas muaj cov ntsiab lus fiber ntau. Lawv muaj cov txiaj ntsig zoo rau tag nrho cov kev hloov tsiaj. Dab tsi yog cov muaj txiaj ntsig fiber ntau rau poob phaus:

1. Ua sai ntawm cov txheej txheem metabolic, kev zom plab.
2. Rov qab ntawm cov hnyuv microflora.
3. Txo cov ntshav qab zib, uas tiv thaiv qhov ua haujlwm ntawm cov rog.
4. Kev ntxuav tawm ntawm co toxins, pais plab thiab plab hnyuv (cellulose yog lub zog nqus tau).
5. Txo txoj kev pheej hmoo ntawm txoj hnyuv.
6. Rov qab ua kom zoo thiab ua haujlwm plab hnyuv.
7. Muab cov kev xav ntev ntev ntawm qhov zoo ntawm qhov satiety (thaum nqos tau, cov nqaij mos o, uas ua rau cov nyhuv ntawm qhov muaj txhij txhua, cov zaub mov muaj nplua nuj nyob hauv fiber ntau yog txoj hauv kev zoo rau kev txaus siab rau kev tshaib plab)

Cov khoom noj muaj fiber ntau

Cov lus hauv qab no teev cov zaub mov muaj fiber. Nws yuav pab qhia txog nws kev noj zaub mov kom yuag lossis yuag. Txog kev yooj yim, cov khoom muaj fiber ntau rau cov kev poob phaus tau muab faib ua pawg, cov lus qhia tseem pom cov nqi ntawm cellulose hauv grams nyob rau hauv cov khoom tshwj xeeb:

Tus nqi ntawm cov fiber, grams

Tev kua txiv

Jacket ci qos

Cereals, nplej zom

Cov cij qhob cij

Taum, noob txiv, noob

Muab cov khoom noj sib txawv, nws yog qhov tsim nyog yuav tau nug seb qhov twg yog qhov nqaij ntoo ntau? Hauv qab no yog cov zaub mov muaj fiber ntau:

1. Cov qoob loo tag nrho cov qoob loo (oatmeal, buckwheat).
2. Cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo (txiv apples, blackberries, txiv quav ntswv nyoos, txiv mab txiv ntoo, txiv duaj, txiv pears, txiv moj mab).
3. Cov zaub muaj fiber ntau (ntsuab peas, zaub cob pob, carrots).
4. Cov txiv ntoo thiab cov txiv ntoo qhuav (almonds, hnub tim).

Cov npe ntawm Cov Khoom Uas Cev Xeeb Tub

Coarse noj haus fiber ntau hauv cov zaub mov ntawm cov niam hluas yog ib qho kev tiv thaiv tiv thaiv kom tsis txhob cem quav thiab rog dhauCov. Kev noj cov zaub mov fiber ntau rau cov poj niam cev xeeb tub yuav tsum tsis pub ntau tshaj 30 grams. Qhov no yog txaus rau cov ntshav qab zib kom ruaj khov, tso quav tso zis ib txwm. Ua raws li cov lus qhia no rau siv pulp thaum cev xeeb tub:

1. Tsom cov zaub thiab txiv hmab txiv ntoo tshiab, thaum tsis tuaj yeem tshem tawm ntawm daim tawv nqaij.
2. Xav tag nrho cov qhob cij.
3. Noj taum mog thiab lentil tais.
4. Noj mov, rye, lossis nplej pob kws tsis tu ncua.

Thaum lub sijhawm pub niam mis, ua tib zoo saib xyuas tus menyuam cov tshuaj tiv thaiv rau txhua yam khoom noj ntawm nws cov khoom noj, vim tus menyuam yuav muaj qhov tsis haum xeeb rau ib tus neeg. Nyob rau lub sijhawm no, koj yuav tsum tso cov zaub mov muaj fiber ntau - qhov no:

• taum
• dill
• kua txob qab heev
• zaub paj ntsuab
• cov nplej xim av
• pob kws
• taum pauv
• wholemeal hmoov.

Hloov chaw, noj cov zaub mov los ntawm cov npe hauv qab no:

• porridge rau ntawm dej
• plums
• qos yaj ywm
• beets
• prunes
• pears
• tev tev

Daim Ntawv Teev Npe Foos Dawb Khoom

Coob leej neeg haus qee yam zaub mov rau qhov poob phaus, yuam kev xav tias nws yog nplua nuj nyob hauv fiber. Daim ntawv teev cov khoom lag luam uas tsis muaj cov ntxhib ntxoo nqaij:

• mis nyuj
• cheeses
• nqaij
• ntses
• tev zaub thiab txiv hmab txiv ntoo (qhov no tsis siv rau avocados).

Yuav siv li cas rau qhov poob phaus

Txawm hais tias muaj txiaj ntsig ntawm cov khoom noj muaj fiber ntau, cov zaub mov muaj fiber ntau tuaj yeem cuam tshuam rau tib neeg kev noj qab haus huv. Tus nqi niaj hnub ntawm cellulose yog 30-40 grams. Nws tuaj yeem yog cov fiber ntau hauv cov zaub mov lossis qhuav, uas muag hauv khw muag tshuaj. Yog tias koj dhau qhov tshwj xeeb ntawm kev noj haus fiber ntau, nrog rau cov khoom phom sij los ntawm lub cev yuav pib ua kom yws tawm thiab muaj txiaj ntsig zoo. Txog rau qhov no, cov roj teeb ua kom muaj zog thiab tsam ntxiv yuav tau ntxiv.

Asmeskas khoom noj khoom haus Julia Upton los ntawm Lub Koom Haum Noj Qab Haus Huv tau tsim ntau txoj cai yooj yim uas yuav pab koj niaj hnub noj cov fiber ntau rau kev poob phaus thiab pab kom yuag:

• Txog 20 g ntawm kev noj haus fiber ntau txhua hnub muab 800 g ntawm zaub tshiab thiab txiv hmab txiv ntoo nrog daim tawv nqaij.
• Ib qho ntxiv 5-7 g yuav nqa porridge los ntawm barley, buckwheat, oatmeal, nplej xim av.
• Lwm qhov 5-6 g muaj 100 g tag nrho cov mov ci.
• Ib zaug ob zaug hauv ib lub lim tiam, ntxiv cov lentils, taum pauv, lossis taum koj cov zaub mov kom zoo.
• Tsis txhob siv cov khoom qab zib confectionery, hloov cov khoom qab zib nrog txiv hmab txiv ntoo qhuav.
• Rau cov khoom noj txom ncauj me me, noj cov txiv ntoo thiab noob (txog 40 g ib hnub).
• Siv cov ceg tawv (txog 6 diav ib hnub).

Rau qhov zoo sib xws ntawm cov zaub mov thiab yuag poob, txiv hmab txiv ntoo yuav tsum noj thaum sawv ntxov. Tus neeg noj zaub mov ua kom pom zoo tso tseg txoj kev haus dej haus nrog dej. Nws yog ib qho tseem ceeb kom nco ntsoov tias ib hlis twg ntawm cov zaub mov noj txhua hnub yuav tsum tau xam lav, lwm lub hlis yuav tsum yog txiv hmab txiv ntoo, qhov qub yuav tsum yog zaub tshiab lossis siav, ib feem kaum yuav tsum yog zaub mov thiab legumes, thiab tib yam yuav tsum yog mis nyuj, khoom noj mis nyuj, noob txiv, thiab twenties yuav tsum yog cov zaub ntawm cov zaub.

Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv

Cov txiaj ntsig fiber ntau rau ib tus neeg laus yog txog 30 g ib hnub. Qhov no yog hais txog 5 servings ntawm cov txiv hmab txiv ntoo thiab zaub, cov mov ci tag nrho thiab ib feem ntawm cov npluag txiv ntoo lossis cov ua noob qoob loo.

Ntxiv rau cov vitamins, minerals, protein, cov rog thiab carbohydrates, peb lub cev xav tau lwm qhov tseem ceeb uas tsis muaj zaub mov muaj txiaj ntsig, tab sis muaj ntau yam haujlwm tseem ceeb. Qhov no yog fiber ntau. Raws li kev txheeb cais, tsuas yog kwv yees li 5% ntawm cov neeg nyob hauv nroog siv cov fiber ntau hauv ib qho nyiaj tsim nyog. Tab sis fiber ntau yog qhov tseem ceeb hauv kev tiv thaiv qog noj ntshav thiab mob plawv, hom ntshav qab zib 2, rog rog, teeb meem hormonal. Fiber yog qhov tseem ceeb rau kev zom zaub mov zoo.

Dab tsi yog fiber ntau?

Fiber yog indigestible kev noj haus fiber ntau uas pom tsuas yog nyob rau hauv cov khoom noj cog - cereals, zaub, txiv hmab txiv ntoo, legumes, ceev. Fiber tsis nqa lub zog rau lub cev hauv daim ntawv ntawm calories los yog vitamins thiab minerals. Nws tsis yog zom hauv lub plab. Cov txheej txheem ntawm cov nqaij fiber ntau tshwm sim hauv cov hnyuv. Qee hom ntawm nws tus kheej tsis sib cais txhua lub sijhawm, tab sis ua lub luag haujlwm tseem ceeb hauv kev ntxuav lub cev, ua haujlwm ua ib hom txhuam hniav hauv cov hnyuv. Ib qho zaub xam lav ntawm zaub qhwv thiab carrots, nplua nuj hauv fiber ntau, vim li cas zoo hauv Soviet canteens tau hu ua "Whisk".

Cov Khoom Siv Fiber

Qhov yooj yim thiab feem ntau ntawm cov “tawv” ntawm cov tshuaj fiber yog cov ceg nplej. Koj tuaj yeem yuav tom lub tsev muag tshuaj lossis cov khw muag khoom noj khoom haus huv. Tab sis cov neeg noj zaub mov zoo tshaj plaws tsis pom zoo kom pib ntxuav lub cev nrog cov xua, vim tias koj yuav tsum maj mam nce qib hauv fiber ntau hauv cov zaub mov noj. Qhov yooj yim ua li no yog ntxiv cov zaub thiab qoob loo nplej rau koj cov zaub mov. Cov noob taum ntsuab, zaub nplooj, zaub paj ntsuab thiab lwm hom zaub pob, carrots, beets, tswb kua txob - cov zaub no yuav tsum nco ntsoov tshwm rau ntawm koj lub rooj hauv cov tais diav sib txawv. Legumes kuj yog qhov zoo ntawm cov roj carbon fiber. Cov noob (flax, noob hnav, chia), txiv ntoo, noob txiv nrog cov noob (raspberries, txiv pos nphuab, txiv hmab, dub dub), txiv hmab txiv ntoo kuj pab ntxuav lub cev.

Lub plawv zoo

Kev nce ntxiv hauv kev noj haus hauv fiber ntau yuav txo tau txoj kev pheej hmoo ntawm kev tsim kab mob ntawm cov hlab plawv, lub plawv nres thiab mob hlab ntsha tawg. Qhov no yog vim qhov tseeb tias cov khoom noj muaj fiber ntau yuav txo qis cov roj "tsis zoo" hauv cov ntshav, tiv thaiv cov quav hniav ntawm cov hlab ntsha. Tsis tas li ntawd, fiber ntau pab ua kom lub cev hnyav dua, uas tseem muaj txiaj ntsig zoo rau kev noj qab haus huv.

Fiber thiab qab zib

Fiber ntau tiv thaiv kom sai nqus ntawm cov piam thaj rau hauv cov ntshav thiab normalizes nws qib raws li tag nrho. Yog li, kev nce qib ntawm cov zaub mov muaj fiber ntau hauv cov zaub mov yog kev tiv thaiv kev txhim kho ntawm cov ntshav qab zib hom 2, kab mob rau lub cev, thiab tsim cov pob zeb thiab raum. Fiber muab ib qho kev xav ntawm tag nrho, yog li thaum nruab hnub koj xav tau cov khoom noj txom ncauj tsawg dua. Cov kua txiv ntoo tsis muaj cov fiber, yog li lawv ua rau muaj kev noj qab haus huv, ua rau muaj qab zib hauv qab zib. Tab sis tib cov txiv hmab txiv ntoo, noj tag nrho lossis tsawg kawg hauv daim ntawv ntawm smoothie, yog qhov zoo dua nqus. Yog tias koj tsis tuaj yeem xav txog koj lub hnub yam tsis muaj ib khob kua txiv kab ntxwv, khaws ib ceg ntawm tes rau ntawm txhais tes. Lawv yuav pab lub cev nqus cov suab thaj kom tsawg.

Kev ntxuav plob tsis so tswj

Tom qab noj, fiber ntau nrawm thiab nrawm rau lub zom zaub mov, ntxuav lub plab hnyuv phab ntsa. Ua tsaug rau qhov no, ntau txoj kev muaj txiaj ntsig tshwm sim hauv lub cev. Lub plab hnyuv noj qab haus huv muaj feem cuam tshuam rau kev ua haujlwm ntawm lub cev tshuaj tiv thaiv, uas yog, nws tuaj yeem hais tias fiber ntau tuaj yeem cuam tshuam qhov kev pab cuam ntawm PMS cov tsos mob hauv cov poj niam, kev hloov pauv mus rau hauv lub cev thiab qib tshuaj hormones ntau. Kev zom zaub mov zoo kuj cuam tshuam rau qhov pom, txij li cov txheej txheem ua paug hauv cov hnyuv ua rau ua rau o thiab ntawm daim tawv nqaij, thiab tseem ua rau mob ntawm cov plaub hau. Tsis tas li ntawd, cov hnyuv yog lub luag haujlwm rau kev nqus cov vitamins thiab minerals. Tab sis nyob rau lub sijhawm no dag lwm sab ntawm fiber ntau. Yog tias muaj ntau dhau ntawm nws, tom qab cov zaub mov overcooked tuaj yeem tawm hauv txoj hnyuv sai thiab cov microelements tsis muaj sijhawm los zom tag nrho. Cov txiaj ntsig fiber ntau rau ib tus neeg laus yog txog 30 g ib hnub. Qhov no yog hais txog 5 servings ntawm cov txiv hmab txiv ntoo thiab zaub, cov mov ci tag nrho thiab ib feem ntawm cov npluag txiv ntoo lossis cov ua noob qoob loo. Hloov cov khoom noj uas ua tiav thiab hmoov nplej nrog cov hmoov nplej tag nrho, yog li koj yuav nce cov zaub mov muaj txiaj ntsig zoo rau hauv koj cov zaub mov.

Zoo kom paub

Ua kom muaj fiber ntau hauv koj cov kev noj haus, haus dej ntau dua. Qhov no yuav pab cov hnyuv ua lawv txoj haujlwm zoo. Tsis tas li, nco ntsoov tias koj muaj cov khoom noj probiotic txaus hauv koj cov khoom noj. Cov no yog thermostatic fermented cov khoom lag luam mis, ntuj kvass, sauerkraut, txiv lws suav, buckwheat, asparagus. Probiotics thiab fiber ntau ua haujlwm zoo dua ua ke kom muaj kev noj qab haus huv hnyuv microflora.

Tsis txhob nce lub fiber ntau hauv koj cov zaub mov kom ntau. Qhov no tuaj yeem ua rau txoj hnyuv tsis ua haujlwm - tsam plab, raws plab, lossis, hloov pauv, cem quav.

Insoluble fiber ntau

Dej-insoluble fibers - cellulose, lignin - yog ib feem ntawm zaub qhwv, ntsuab peas, txiv av, carrots, tev ntawm dib.

Cellulose nqus cov dej noo los ntawm cov khib nyiab, muab nws ntim thiab noo noo, nrawm rau kev hla thiab kev khiav tawm.

Lignin khi cov kua tsib cov kua qaub, txo cov roj hauv cov ntshav. Txo txoj kev pheej hmoo ntawm mob qog. Cia ntawm cov zaub nce nws ntau.

Insoluble fiber ntau cov khoom pov tseg ntau ntxiv tom qab ua zaub mov tawg, uas ua rau lub ntsej muag ua kom tsis muaj zog - ua kom zoo li nthwv dej ntawm lub plab hnyuv phab ntsa, ua rau lawv plob tsis so tswj tsis tu ncua, thiab tiv thaiv cem quav.

Cov zaub mov muaj cov tshuaj fiber ntau tsis muaj kab mob hauv plab. Ib txoj phuam ntxuav muag uas ua los ntawm cov xov ruaj khov khi thiab tshem tawm cov khib nyiab. Txwv tsis pub, lawv rot, laij, thiab nce cov neeg ntawm microflora pathogenic hauv cov hnyuv.

Cov kab mob pathogenic microflora tsim nws cov khoom pov tseg cov khoom lag luam uas nkag mus rau cov ntshav los ntawm cov hnyuv phab ntsa, rhuav tshem cov qog ua pa, thiab ua rau cov kab mob ntawm lub plab thiab cov qog.

Lub cev tawm tsam, siv lub zog tiv thaiv kev tiv thaiv. Kev saib xyuas ntawm insoluble fiber ntau ntawm cov kev ua haujlwm hauv lub cev ua haujlwm hauv cov hnyuv khaws cia tiv thaiv kab mob, ua kom cov metabolism hauv.

Dej soluble fiber ntau

Cov dej-soluble fibers - pectins, resins (legumes), alginase (algae), hemicellulose (oats, barley) - tsis txhob yws thaum nqus dej, zoo li cellulose, tab sis tsim cov roj jelly nrog astringent zog.

Cov tshuaj pectin muab kev ua kom ruaj khov thiab kev cog lus rau tsob ntoo cov ntaub so ntswg, pab cuam cov nyom. Pectins thiab cov resins pab txhawb kom lub sijhawm ua kom ntev ntawm cov khoom.

Dej-soluble fiber muaj ob peb calories, sai sai saturates, inhibits qhov nqus ntawm carbohydrates thiab cov rog. Kev ua kom ntshav qab zib kom tsawg yuav tsum muaj cov insulin tsawg dua, uas ua rau txo cov rog, rog rog.

Microflora tawg pectins nyob rau hauv txoj hnyuv loj, yog li ua rau cov kua qaub acid puag ncig, uas pab txhawb kev puas tsuaj ntawm cov kab mob pathogenic.

Cov zaub mov muaj dej-soluble fiber ntau ua kom sib npaug ntawm microflora, txo cov ntsiab lus ntawm cov kab mob putrefactive hauv plab hnyuv.

Cov Qauv Fiber

Kev lees paub feem ntau yuav tsum tau siv cov khoom noj muaj txog 30 g ntawm fiber ntau thaum nruab hnub.

Qee cov kws tshawb nrhiav ntseeg tau hais tias kev noj haus muaj fiber ntau txhua hnub tau txiav txim siab los ntawm lub hnub nyoog, yog li ntawd lawv pom zoo kom noj:

• txog li 50 xyoo: poj niam - 25g, txiv neej - 38g,
• tom qab 50 xyoo: poj niam - 21g, txiv neej - 30g.

Qhov txiaj ntsig ntawm cov hlau ua tau zoo ntxiv cov ntsiab lus ntawm cov vitamins C thiab E, beta-carotene hauv cov zaub mov.

Yuav ua li cas coj fiber ntau

Xws li cov zaub ntsuab, txiv hmab txiv ntoo, zaub, zaub txhwb nyhiab, uas tau haus rau hauv lawv cov qauv, thiab tsis yog los ua cov qos yaj ywm lossis kua txiv.

Lauj kaub tais diav tom qab kho tshuab thiab kev kho cua sov yog qhov muaj txiaj ntsig zoo li lwm txoj - thaum ntuj cov zaub mov muaj nplua nuj nyob hauv fiber ua rau lub cev tsis muaj zog, ua rau lub plab zom mov tsis zoo, ua rau muaj mob hauv kev kho mob ntawm lub plab zom mov.

Cov ncuav thiab yob yuav tsum tau hloov nrog cov cij duav lossis wholemeal.

Noj cov zaub mov muaj fiber ntau txhua hnub, tsis yog ua tshais.

Cov kws qhia zaub mov pom zoo kom noj cov tshuaj noj hauv qab no (hauv feem ntawm cov khoom noj uas niaj hnub noj):

• zaub, zaub xam lav, zaub ntsuab - 1/4,
• txiv hmab txiv ntoo tshiab - 1/4,
• cov qoob loo cag tom qab kho cua sov - 1/4.

Qhov seem ntawm 1/4 ntawm kev noj haus txhua hnub:

• Carbohydrates: cereals, qhob cij, qab zib - 1/10.
• Protein: txiv ntoo, mis, khoom noj siv mis - 1/10.
• Cov rog: cov tsiaj thiab cov rog cov zaub - 1/20.

Xws li fiber ntau hauv cov zaub mov maj mam nce, mus txog qib uas tau pom zoo hauv ib hlis lossis ob hlis. Txwv tsis pub, o, tsoo quav.

Kev noj zaub mov muaj rog, muaj fiber ntau yog qhov zoo rau cov ntshav qab zib.

Cov txiaj ntsig ntawm fiber ntau rau cov poj niam

Kev noj haus muaj fiber ntau yog tshwj xeeb rau tus poj niam lub cev. Cellulose ua kom luv txoj kev khiav tawm ntawm cov tshuaj hormones deev tshaj - qhov ua rau qog ntawm lub qhov chaw mos.

Estrogens nkag mus rau hauv cov hnyuv nrog bile. Lawv qeeb hauv lub cev rau ib hnub lossis ntev dua ua rau rov qab nqus mus rau hauv cov ntshav. Cov khoom noj muaj fiber ntau tshem tawm cov tshuaj hormones ntau dhau nrog pov tseg, uas txo lawv qib.

Yog li, cog cov nroj tsuag txo txoj kev pheej hmoo ntawm kev tsim cov qog poj niam.

Fiber ntau thiab cem quav

Qhov ua tau rau cem quav (cem quav) yog qhov tso quav tsis pub dhau ob hnub, teeb meem ntawm txoj hnyuv txav - qhov uas tsis muaj cov khoom siv fiber ntau.

Lub sij hawm ncua sij hawm ua rau ncua ntev kev sib cuag ntawm cov quav nrog cov hnyuv quav, nws rhuav tshem los ntawm carcinogens.

Nrog rau txoj kev ua rau cem quav, tshem tawm lossis txwv tsis pub yooj yim zom cov tais diav - ntses thiab nqaij kua zaub, khob cij dawb, qos yaj ywm ci thiab lwm yam.

Xws li cov zaub mov muaj nplua nuj nyob hauv fiber, xws li txiv ntoo, hauv koj cov khoom noj. Lawv yog cov calorie ntau, muaj cov zaub mov fiber ntau. Cov kab lus hauv cov khoom noj uas muaj cov tshuaj fiber ntau tom qab hauv cov ntawv no.

Ntawm qhov tod tes, cem quav ua rau suav nrog cov khoom noj muaj fiber ntau hauv cov zaub mov uas tsis muaj kua txaus - txog li 2 litres ib hnub. Cov lus pom zoo muaj xws li dej, tshuaj yej, kas fes, mis nyuj, kua zaub, thiab lwm yam. Thaum tsis muaj dej noo, fiber ntau tsis nqa cov txiaj ntsig, yuav siv dej los ntawm lub cev.

Qhov ntsuas pom ntawm kev haus dej txaus yog xim xim tso zis. Yog tias nws ci, muaj dej txaus. Tus nplua nuj daj zoo qhia tau tias muaj tsawg, txoj kev pheej hmoo ntawm cem quav.

Kev ua kua rau cov kua txiv tom qab noj cov txiv hmab txiv ntoo (piv txwv li txiv apples) ua rau muaj roj ntau ntxiv.

Cov kab mob ua rau cem quav nrog cov zaub mov muaj fiber ntau

• Grate coarsely 100 g ntawm carrots thiab 100 g ntawm cucumbers, ntxiv 5 g ntawm flax noob, 5 g ntawm dill noob.

• Grate 200 g ntawm tshiab taub dag nrog tev, ntxiv 100 g ntawm grated siav beets.

Txhawm rau siv nyob rau hauv rau peb zaug koob.

• Coarsely grate 300 g ntawm boiled beets, ntxiv 50 g ntawm walnuts tsis muaj shells, 150 g ntawm prunes.

Haus 100 g ntawm qhov sib tov peb zaug hauv ib hnub. Kho cem quav rau ob hnub.

Sau thiab cov lus ntawm cov khoom noj muaj fiber ntau

Feem ntau nyob rau hauv cov muaj pes tsawg leeg ntawm zaub, txiv hmab txiv ntoo - ob qho tib si soluble thiab insoluble fibers. Piv txwv li, tev ntawm txiv apples muaj insoluble, thiab lub pulp muaj soluble fibers.

Qee zaum cov tev ntawm zaub thiab txiv hmab txiv ntoo muaj cov khoom tsis zoo. Piv txwv, dib ntxuav lub cev, muaj cov nyhuv diuretic. Tab sis lawv cov tev accumulates nitrates. Yog li ntawd, ua ntej siv cov dib uas yuav siv, nws yog qhov zoo dua los ntxuav nws.

Cov zaub mov nyoos tsis muaj cua sov thiab kev siv tshuab (mashed qos) muaj fiber ntau.

• Oatmeal muaj cov tshuaj fiber ntau, uas yog cov hnab ntawv, tiv thaiv kev mob ntawm lub plab hnyuv.
• Nplej txhawb nqa kev ua ub no ntawm lub paj hlwb, lub plawv, cov hlab ntsha, lub plab zom mov.
• Millet txhim kho plab hnyuv kom lub cev tsis tuaj yeem, ua kom lub cev tsis muaj roj, thiab cov ntshav qabzib.
• Barley yog qhov tseem ceeb rau cov khoom noj ntawm lub cev zom zaws, ntev ntev tsim ib qho kev xav ntawm satiety, muaj qhov ua kom mob me me.

Nws yog txiaj ntsig ntxiv rau cov txiv ntoo, cov txiv ntoo, txiv hmab txiv ntoo, raisins rau cov zaub mov ua noj.

Hauv qab no yog cov npe ntawm cov khoom noj muaj roj:

Qhov tseeb tau txais txiaj ntsig ntawm ceg

Bran (lub plhaub ntawm cov nplej) - ib yam khoom uas muaj cov nplua nuj nyob hauv fiber ntau, ua haujlwm ua haujlwm ntawm lub plab, ua kom cov metabolism. Tam sim ntawd ua ntej siv, lawv ntxiv rau kefir, mis, kua zaub.

• Cov nplej Cov paj ntoo cog muag tsawg tshaj plaws.
• Rye. Yooj yim rau zom.
• Oatmeal. Lub coarsest qauv.

Rau kev noj qab haus huv thiab poob phaus, pib noj nrog hom qoob mog lossis nplej.

Nqa ceg maj:

1. Ntxiv 1 tsp peb zaug ib hnub rau zaub mov.
2. Hauv ob asthiv, nce qhov tshuaj rau niaj hnub nce mus rau 3 s.

Tom qab ob lub hlis, tsum tsis noj nws - haus lwm cov zaub mov muaj fiber ntau.

Pab tau ballast

Kev noj haus fiber ntau yog tias ib feem ntawm cov khoom uas tsis zom los ntawm kev zais ntshis ntawm tib neeg lub plab zom mov. Cov cuab yeej no ua rau lawv siv tsis tau los ntawm qhov pom ntawm kev rov nkag lub zog ntawm lub cev. Tib lub sijhawm, ua tsaug rau nws, cov khoom noj muaj fiber ntau (cov lus hauv qab) tuaj yeem txhawb kev ua haujlwm hnyuv. Qhov zoo ntawm cov khoom noj muaj fiber ntau kuj suav nrog:

stimulation ntawm cov kua tsib tso pa tawm,

kev tshem tawm cov roj (cholesterol) ntau dhau,

ntxuav lub cev ntawm co toxins,

tsim kom muaj kev xav ntawm tag nrho.

Pab Tus Thawj Tswj Kab Mob

Ib qho ntawm cov kab mob uas nyiam tshaj tawm ntawm cov hnyuv niaj hnub no yog cem quav. Kev ua neej nyob rau txoj kev ua neej tsis txaus nyob hauv qhov muaj mob no, thiab nws, cuam tshuam rau lwm yam kev mob tsis zoo. Kev koom ua ke ntawm cov zaub mov uas muaj cov ntsiab lus fiber ntau hauv cov zaub mov yog ib txoj hauv kev zoo los tiv thaiv thiab qee zaum kho (muaj kab mob nyob rau hauv uas fiber ntau, ntawm qhov tsis sib xws, yog contraindicated).

Kev noj haus fiber ntau yog tsim nyog muaj nyob hauv kev noj haus ntawm cov neeg mob ntshav qab zib. Fiber txo qhov kev xav tau rau kev txhaj tshuaj insulin los ntawm kev ua kom muaj qhov tsis kam (lub siab) ntawm cov hlwb rau cov khoom no. Kev noj haus fiber ntau tswj ntshav qab zib thiab cov roj cholesterol, yog li lawv qib qis. Cov cuab yeej tom kawg ua rau lawv pab tau ncaj ncees hauv kev sib ntaus tawm tsam cov hnyav dhau.

Tsis tas li ntawd, fiber ntau pab txo qis kev pheej hmoo ntawm cov hemorrhoids thiab mob gallstone. Tsis ntev los no, kws kho mob plab zom mov tau hais txog qhov tsis muaj txiaj ntsig ntawm kev noj haus fiber ntau hauv kev tua cov mob qog noj ntshav.

Ob hom fiber ntau

Kev noj haus fiber ntau tau muab faib ua soluble thiab insoluble. Lawv cov ua haujlwm ntawm lub cev nws txawv me ntsis. Soluble lossis "mos" fibers muaj xws li:

Fibre ntawm hom no tshem tawm cov teeb meem tsis zoo tawm ntawm lub cev, pab kho lub plab hnyuv thiab txo cov txheej txheem putrefactive. Insoluble kev noj haus fiber ntau txhim kho lub zog ntawm cov hnyuv, tshem tawm cov roj cholesterol, nce qhov tso tawm ntawm cov kua tsib. Cov no suav nrog:

Yuav tsum tau naj nub

Cov kws tshaj lij taw qhia tias txhua txhua hnub ib tus neeg yuav tsum noj 25-40 g ntawm fiber ntau. Tus nqi txhua hnub nws txawv nyob ntawm lub hnub nyoog ntawm tus neeg thiab lub xeev ntawm nws lub cev. Tus nqi uas pom zoo rau cov poj niam yog 25 g ib hnub, rau cov txiv neej - 40 g. Tom qab 50 xyoo, cov kws kho mob plab tau qhia kom txo cov roj fiber ntau, vim tias cov neeg laus feem ntau tau txo qis plab hnyuv ua haujlwm.

Yuav tsum tau kev sab laj tshwj xeeb

Niaj hnub no, fiber ntau tuaj yeem yuav tom lub tsev muag tshuaj nyob rau hauv daim ntawv ntawm kev npaj tshwj xeeb uas muaj cov tshuaj soluble thiab insoluble fiber ntau. Lawv tso cai rau koj kom sai lub cev qhov xav tau ntawm ballast tshuaj. Txawm li cas los xij, koj yuav tsum tsis txhob, tau kawm paub txog cov txiaj ntsig ntawm kev noj haus fiber, tam sim ntawd khiav mus rau tom lub khw. Kev npaj tshwj xeeb, ntxiv rau txiv hmab txiv ntoo, zaub mov thiab zaub ntau nyob hauv fiber, tuaj yeem nqa ob qho txiaj ntsig thiab kev phom sij. Yog li no, kws kho mob tsaj noj zaub mov thiab kws qhia zaub mov xav kom pib qhia cov zaub mov tais diav nrog cov khoom xyaw uas muaj cov zaub mov muaj fiber ntau.

Muaj ib tug xov tooj ntawm cov kab mob nyob rau hauv uas daim ntawv teev cov khoom noj muaj fiber ntau yog ib daim ntawv teev contraindications. Cov no suav nrog:

cov kab mob nrog los ntawm kev mob ntawm cov nqaij mos ntawm lub plab thiab txoj hnyuv,

mob kis tau yooj yim

Txiv kab ntxwv qaub, txiv av, zaub qhwv, txiv lws suav, txiv pos nphuab, zaub txhwb, hmoov nplej thiab lwm yam zaub mov uas muaj cov ntawv fiber ntau thaum noj ntau dhau tuaj yeem ua rau muaj qhov tsis zoo:

tsam plab thiab muaj roj ntxiv,

kev txhim kho ntawm cov txheej txheem fermentation hauv cov hnyuv,

malabsorption ntawm cov vitamins thiab lwm yam tshuaj muaj txiaj ntsig zoo.

Tsis txhob hloov pauv ntawm cov zaub mov li ib txwm

Qee zaum, cov menyuam ntxhais uas kawm paub txog cov txiaj ntsig ntawm kev noj haus fiber ntau thiab kawm cov npe ntawm cov khoom noj muaj fiber ntau, tam sim ntawd hloov mus rau qhov kev noj zaub mov tshiab. Feem ntau, xws li qhov hloov pauv hauv lub tshuab raj ua rau muaj qhov tsis txaus siab uas tau hais los saum toj saud: tsam ntshav thiab nce roj ntxiv. Kev nce qib hauv cov nyiaj fiber ntau yuav pab kom zam dhau qhov xwm txheej no. Nyob rau tib lub sijhawm, qhov sib koom ua ke ntawm cov zaub mov muaj protein ntau tau maj mam nce txhua hnub. Ib qho tseem ceeb ntawm txoj kev taug yog ua tib zoo saib xyuas lub cev qhov tshuaj tiv thaiv.

Yuav ua li cas kom muaj kev faib tawm ntawm cov fiber ntau hauv kev noj haus

Kev noj haus fiber ntau yuav luag tsis muaj nyob rau hauv cov khoom siv los ntawm cov hmoov nplej zoo, hauv cov tsiaj thiab roj zaub, hauv cov txiv hmab txiv ntoo thiab zaub kua txiv, hauv txhua yam khoom tsis sib haum, hauv cov nqaij thiab ntses, thiab lwm yam. Nws tsis tsim nyog tam sim ntawd thiab tas li tso cov khoom no tseg rau cov khoom noj muaj fiber ntau. Hloov ntawm ntau ntawm lawv, koj tuaj yeem siv zoo sib xws, tab sis ntau dua "tus neeg" nyob ". Cov khob cij dawb tsis yog qhov nyuaj rau maj mam hloov nrog rye, hwm hmoov nplej - tseem muaj qoob loo. Hloov cov kua txiv (peb tab tom tham txog freshly squeezed), koj tuaj yeem noj smoothies uas tau nrov hnub no. Taub dag cov hlais, carrots thiab kua txiv yog qhov kev xaiv zoo tshaj plaws rau xws li dej cawv.

Nws yuav tsum nco ntsoov tias yuav luag txhua qhov muaj nyob hauv daim tawv nqaij ntawm cov zaub thiab txiv hmab txiv ntoo. Yog li ntawd, nws zoo dua tsis txhob tev cucumbers, txiv apples thiab pears, raws li rau smoothies, muaj thiab thaum lub sijhawm npaj zaub nyoos. Tab sis avocado, muaj pes tsawg leeg uas suav nrog ntau cov ntsiab lus tseem ceeb rau lub cev, yuav tsum tau tso tawm los ntawm daim tawv nqaij.

Tsawg kawg ua - cov txiaj ntsig siab kawg

Cov fiber ntau hauv cov zaub mov tshiab. Vim li ntawd, cov neeg mob uas mob plab zom zaub mov tau noj tsuas yog noj zaub lossis nqaij siav. Thiab rau lub cev noj qab haus huv, lawv muaj txiaj ntsig zoo dua thaum lawv tsis raug kho nrog kev kho cua sov. Cov txiv ntoo qab ntsev tuaj yeem hloov cov khoom noj qab zib li ib txwm. Hloov chaw uas koj nyiam "Olivier", "Mimosa" thiab "Crab sticks" nws yog qhov zoo dua los siv cov tais diav nrog zaub tshiab. Tsuas yog cov zaub qhwv, kev siv uas tau hais qhia rau peb los ntawm qib pib thiab tsis zoo li tsis ntseeg siab los ntawm ib tug neeg, tuaj yeem dhau los ua ib qho khoom noj hauv ntau cov zaub nyoos.

Ua tib zoo xaiv

Niaj hnub no, nrhiav cov zaub tshiab thiab txiv hmab txiv ntoo hauv lub khw yog yooj yim hauv ob lub caij ntuj no thiab lub caij sov. Txawm li cas los xij, nws tsim nyog nco ntsoov tias tsis yog txhua tus ntawm lawv yuav muaj txiaj ntsig zoo ib yam. Thaum xub thawj siab ib muag, txiv ntoo puv, txiv kab ntxwv, txiv nkhaus taw thiab tib lub avocado muaj qhov muaj pes tsawg leeg zoo nkauj, tab sis nws zoo dua los muab kev nyiam rau cov zaub hauv zos thiab caij thiab txiv hmab txiv ntoo. Cov tais diav uas txawv txav tau coj tuaj rau peb ntawm qhov chaw deb, thiab ntau zaus, txhawm rau kom lawv muaj qhov zoo nkauj zoo nkauj, ntau cov tshuaj lom neeg siv tau. Thiab thaum tsis muaj cov khoom phom sij, cov txiaj ntsig zoo ntawm cov khoom lag luam txawv teb chaws qis dua li ntawm cov khoom lag luam hauv cheeb tsam, vim lawv feem ntau siav los ntawm lub cev tsis tiav, thaum cov txiv hmab txiv ntoo tseem tsis tau muaj sijhawm los nce lub zog, kom tau sau nrog cov tshuaj muaj txiaj ntsig. Tau kawg, koj tuaj yeem suav nrog lawv hauv kev noj haus, tab sis koj yuav tsum ua tib zoo xaiv lub tuam txhab muag. Cov quav uas siv los khaws cov khoom noj tuaj yeem ua rau ua xua thiab cuam tshuam rau lub plab lossis plab hnyuv. Hauv ntej, hauv kev ua kom muaj fiber ntau, tsis txhob hnov ​​qab txog lwm yam kev xav tau ntawm lub cev.

Cov nplej tsis tiav thiab lwm cov txhuv, cov txiv apples thiab cov pears, dib, txiv lws suav thiab zaub qhwv - cov txiaj ntsig ntawm cov khoom noj muaj fiber ntau tau lees paub los ntawm kev tshawb fawb ntau. Lawv pab kom tsis txhob muaj ntau yam mob uas cuam tshuam nrog cov teeb meem ntawm cov zaub mov tsis txaus thiab lub plab zom mov.

Tus yuam sij rau lub cev noj qab haus huv yog ntau haiv neeg thiab kev nkag siab ntawm kev faib ua feem. Ntau dhau fiber ntau, xws li cov rog, ua rau lub cev tsis ua haujlwm. Cov zaub mov zoo ib txwm muaj qee cov khoom noj khoom haus hauv tshaj thiab tshem tawm lwm tus. Rov qog lawv yuav pab nthuav txoj kev noj haus. Cov txiaj ntsig zoo ntawm cov hauv paus hniav ntawm cov zaub txhwb qaib, cov noob txhauv txhauv lossis tib qho tev ntawm txiv apples thiab dib feem ntau tau saib dhau los, tsuas yog vim cov khoom no tsis tau paub txog peb.

Cov yam ntxwv dav dav ntawm cov fiber

Cov roj lossis cov nroj tsuag fiber ntau yog cov txheej txheem sib tov ntawm cov carbohydrate pom hauv cov khauj khaum ntawm cov nroj tsuag siab dua. Nws kuj yog feem ntau hu ua celluloseCov. Cov neeg siv nws rau khoom noj, nrog rau kev ua lag luam ntawm ntau yam khoom lag luam. Los ntawm cov txheej txheem tshuaj lom neeg, fiber ntau yog cov polysaccharide ua lub luag haujlwm rau kev tsim ntawm phab ntsa ntawm cov nroj tsuag siab dua.

Cov khoom noj muaj fiber ntau

Qhia kwv yees kwv yees kwv yees ntawm 100 g ntawm cov khoom

Qhov kev xav tau rau fiber ntau yog nce:

• Nrog lub hnub nyoog. Qhov kev xav tau ntau tshaj plaws ntawm cov hlab ntsha hauv lub cev tshwm sim thaum muaj hnub nyoog 14 xyoos thiab kav ntev txog 50 xyoo. Tom qab ntawd qhov xav tau ntawm cov nroj tsuag fibers yog txo los ntawm 5-10 ntu.
• Thaum cev xeeb tub, hauv kev sib piv rau qhov nce ntawm cov zaub mov noj.
• Nrog rau kev ua haujlwm qeeb ntawm lub plab zom mov. Hauv qhov no, fiber ntau qhov ua haujlwm ntawm lub plab.
• Nrog slagging ntawm lub cev. Cov nroj tsuag ua cov ntoo ua lub luag haujlwm ntawm khaub rhuab, ntxuav cov hnyuv phab ntsa.
• Nrog rau cov vitamin tsis txaus thiab ua kom ntshav khov. Lub cev yog huv, kev nqus ntawm cov vitamins txhim kho.
• Rog dhau. Vim yog qhov ib txwm ua rau lub plab zom mov, lub cev poob ceeb thawj pom.

Cov khoom muaj txiaj ntsig ntawm cov tshuaj fiber thiab nws cov nyhuv ntawm lub cev

Ntxiv nrog rau cov txiaj ntsig muaj txiaj ntsig ntawm lub plab hnyuv (ua kom huv, ua kom lub plab zom mov), fiber ntau ua kom cov plab zom mov hauv plab hnyuv. Nws yog ib qho tsim nyog kom muaj microflora li qub nyob rau hauv txoj hnyuv, tshem tawm dysbiosis.

Cov kev kho mob qhia tau hais tias kev noj haus muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib, vim qhov txo qis ntawm kev nqus ntawm cov carbohydrates, uas tiv thaiv lub cev los ntawm kev nce siab hauv cov ntshav qab zib.

Cov fiber ntau tshem tawm cov co toxins thiab co toxins ntawm lub cev, txo qhov kev xav ntawm cov rog. Vim qhov no, lub siab kuj kho tau. Kev zom cov zaub mov hauv lub cev pib ua mus sai dua, uas pab txo qhov hnyav hauv lub cev, ua kev zoo siab ntawm cov neeg uas xav poob ceeb thawj.

Kev cuam tshuam ntawm fiber ntau nrog cov ntsiab lus tseem ceeb

Hauv cov tshuaj, cov khoom siv tseem ceeb yog hu ua cov tshuaj uas tsis tsim nyog rau kev ua haujlwm ntawm lub cev. Fiber cuam tshuam nrog cov kua tsib kua qaub thiab dej, cuam tshuam rau cov rog thiab cov piam thaj hauv lub cev. Cov fiber ntau dhau ua rau nws nyuaj rau nqus cov hlau, nrog rau cov vitamins thiab cov zaub mov kom zoo. Kev noj haus cov roj ntsha ua kom tsis haum ntawm cov tshuaj ib leeg muaj. Hauv kev tshwj xeeb, cov kev xav hauv lub hlwb, tshuaj tiv thaiv kab mob.

Fiber rau kev zoo nkauj thiab kev noj qab haus huv

Qhov zoo tshaj plaws ntawm cov roj ntsha hauv lub cev tshem tawm kev tshaib plab thiab txhawb cov metabolism. Tias yog vim li cas fiber yog ib qho ntawm cov khoom siv hauv kev tiv thaiv cov phaus ntxiv.

Cov khoom noj muaj protein nrog cov zaub mov kom tsawg cov zaub mov ua rau qee qhov tsis xis nyob ntawm txoj hnyuv, tab sis, txawm li cas los xij, tau nrov vim tias lawv cov hauj lwm zoo hauv kev poob phaus. Los ntawm me ntsis niaj hnub xws li kev noj haus, ntxiv nws nrog cov zaub mov muaj fiber ntau, koj tuaj yeem txhim kho kev noj qab haus huv ntawm koj lub cev thiab txawm tias ua kom yuag poob.

Cov tawv nqaij ua kom huv, qhov ntsej mua nce ntshav ntawm sab plhu ua si cuam tshuam nrog kev ua haujlwm ntawm lub plab zom mov. Thiab fiber ntau thiab cov khoom lag luam muaj nws tsuas yog qhov koj xav tau! Nws yog siv raws li ib qho ntawm cov txhais tau tias lub ntsiab, kev siv uas ua rau kev kho zoo ntawm tag nrho cov kab mob.

Tias yog vim li cas, fiber ntau tuaj yeem raug teeb tsa ua cov khoom noj muaj txiaj ntsig, tsim nyog tsis tas kom muaj kev noj qab haus huv, tab sis kuj tseem muaj kev txaus siab sab nraud.

Peb tau sau cov ntsiab lus tseem ceeb tshaj plaws txog fiber ntau hauv cov lus piv txwv no thiab peb yuav zoo siab yog tias koj qhia daim duab hauv kev koom tes hauv zej zog lossis blog nrog qhov txuas rau nplooj ntawv no:

Ua mob thiab contraindications

Lub caij nyoog ntev ntawm kev noj haus fiber ntau hauv kev ua rau cov zaub mov tsis muaj mob - cuam tshuam nrog kev ua tsis tau zoo lossis tsis muaj peev xwm.

Cov khoom muaj fiber ntau yog sib txawv hauv cov kab mob ntawm txoj hnyuv nce ntxiv, muaj peristalsis ntau ntxiv.

Cov paj ntoo cog yog sib kis hauv cov menyuam yaus uas muaj hnub nyoog 5-6 hli - lawv ua rau mob raws plab, mob plab hnyuv paroxysmal mob (colic). Cov dej ntshiab uas tsis muaj kua mem yog qhov tseem ceeb rau cov menyuam yaus.

Cov khoom noj muaj fiber ntau tuaj yeem ua kom tsam plab.

Noj ntau ntawm cov nroj tsuag fiber ntau hauv hnub nyoog laus nrog cem quav tuaj yeem ua rau quav quav.

Cov khoom lag luam nrog cov nroj tsuag fibers yog contraindicated hauv exacerbation ntawm lub plab mob rau sab hauv thiab duodenal mob txhab. Tsuas yog siv thaum lub sijhawm ua kom tsis muaj zog los yog ua tiav cov tsos mob ploj (kho dua tshiab).

Cov nroj tsuag ua ntsig yog ua rau mob raws plab kom txog thaum cov quav ua kom rov zoo tuaj.

Cov khoom noj muaj fiber ntau tsis cuam tshuam nrog kev nqus ntawm cov vitamins lossis kab kawm. Cov tshuaj noj tsis tuaj yeem tsis muaj sijhawm los kho cov mob vim tias lub siab ntau qhov ua tawm hauv tsev neeg muaj kab mob rau hauv lub cev.

Kev siv mus sij hawm ntev thickens cov mucosa, txo nws cov rhiab thiab muaj peev xwm nqus cov as-ham.

Kev noj ntau dhau ntawm ntxhib insoluble lossis tsis muaj fiber ntau kev noj haus yog qhov ua rau kev zom zaub mov tsawg, ua paug, ua kom lub plab hnyuv phab ntsa, mob plab, thiab lwm yam kab mob hauv lub plab.