John Myers
Ntau tus neeg haus cov fiber ntau tsawg heev. Ib qho tsis xws luag tuaj yeem tiv thaiv tau yooj yim heev. Dab tsi peb xav tau fiber ntau rau thiab nws nyob qhov twg?
Thaum nws los txog rau kev noj qab haus huv, ntau tus xav tias feem ntau ntawm cov vitamins thiab minerals, tab sis tsis tshua muaj fiber ntau. Cov kev tshawb fawb pom tau tias qhov tsis muaj fiber ntau yog qhov ua rau muaj kev rog rog, ntshav qab zib, ntshav siab, plawv nres, thiab lwm yam mob. Kev digestion raug kev txom nyem, uas tuaj yeem ua rau hemorrhoids thiab cem quav. Ntau yam kab mob tuaj yeem kho tau nrog cov khoom noj muaj fiber ntau txaus lossis tsis tuaj yeem tshwm sim thawj zaug.
Kev noj zaub mov tsis muaj fiber ntau yog dav
Yam tsawg kawg 30 grams ntawm cov khoom noj fiber ntau ib hnub yog pom zoo rau cov neeg laus, txawm tias zoo dua 40 grams. Qhov nruab nrab noj nyob rau hauv lub teb chaws Yelemees yog tsawg dua 22 grams, ntau yam tsis txawm mus txog qhov ntawd. Nws yuav yooj yim kom tau txais nws txaus: Lawv muaj nyob rau hauv ntau yam khoom noj staple.
Fiber yog nyob rau hauv tag nrho cov nroj tsuag
Dietary fibers yog zaub fibers thiab bulking agents. Lawv feem ntau indigestible thiab muaj suab tsis muaj calories - uas yog vim li cas lawv tau raug suav hais tias yog ballast. Tam sim no peb paub tias fiber ntau yog qhov tseem ceeb rau peb txoj kev noj qab haus huv.
Vim li cas fiber ntau thiaj li noj qab nyob zoo
Dietary fibers ua kom lub siab ntev ntawm satiety, yog li tiv thaiv kev rog. Lawv kuj txhawb txoj hnyuv. Lawv ntxiv dag zog rau lub cev tiv thaiv kab mob vim tias txoj hnyuv yog peb lub cev tiv thaiv kab mob tseem ceeb tshaj plaws. Cov kab mob ntau yam nyob hauv cov hnyuv loj (cov kab mob hauv plab) thiab cov plab hnyuv mucosa yog qhov txiav txim siab rau nws muaj peev xwm ua haujlwm. Qab zib ntau dhau yog tshuaj lom rau lub plab hnyuv ib puag ncig. Fiber, ntawm qhov tod tes, txhawb txoj hnyuv hauv lawv txoj haujlwm.
Soluble thiab insoluble fiber ntau ua haujlwm sib txawv
Qhov sib txawv yog tsim los ntawm cov fiber ntau insoluble (tshwj xeeb tshaj yog nyob rau hauv tag nrho cov khoom grain, nceb, thiab legumes) thiab soluble fiber (tshwj xeeb tshaj yog nyob rau hauv txiv hmab txiv ntoo thiab zaub).
Insoluble fibers (xws li cellulose, thiab lignin) yog bulking cov ntaub ntawv thiab muab "mass". Ua ke nrog cov kua dej txaus, lawv o hauv plab thiab yog li ua rau koj zoo. Lawv kuj ua kom lub plab zom mov thiab ua kom lub plab zom mov. Lawv "huv" cov hnyuv zoo li daim txhuam cev. Qhov no tiv thaiv, piv txwv li, diverticulitis, cem quav, thiab hemorrhoids.
Soluble dietary fibers (xws li pectin, kuj inulin, oligofructose, thiab lwm yam hu ua prebiotics) yog "cov khoom noj kab mob": Lawv pab txhawb peb cov hnyuv. Cov kab mob no - xws li bifidobacteria - yog qhov tseem ceeb. Lawv pab peb zom zaub mov thiab tsim cov khoom noj qab haus huv luv luv fatty acids.
Soluble fiber muaj txiaj ntsig zoo
- cov piam thaj metabolism
- cov rog metabolism
- kev tswj ntawm lub cev tiv thaiv kab mob
- lub paj hlwb.
Beta-glucans, soluble fiber nyob rau hauv oats thiab barley, tshwj xeeb tshaj yog zoo rau cov ntshav qab zib: Lawv tuaj yeem nqus cov piam thaj hauv ntshav thiab tiv thaiv insulin tsis kam.
Cov neeg uas haus fiber ntau txaus kuj txhim kho lawv cov qib roj cholesterol, txo cov txheej txheem inflammatory thiab txo lawv txoj kev pheej hmoo ntawm plawv nres, arteriosclerosis, thiab mob qog noj ntshav.
Kev noj zaub mov fiber ntau txo qhov kev pheej hmoo ntawm ntshav qab zib
Nrog rau qhov kev hu ua OptiFit txoj kev tshawb fawb, lub koom haum German rau Kev Tshawb Fawb Kev Noj Qab Haus Huv tau tshuaj xyuas qhov cuam tshuam ntawm roughage ntawm kev pheej hmoo ntawm ntshav qab zib: 180 tus neeg koom nrog theem pib mob ntshav qab zib tau muab haus tshwj xeeb ob zaug hauv ib hnub rau ob xyoos. Ib nrab ntawm cov neeg tuaj koom muaj qib siab ntawm cov fiber ntau insoluble hauv lawv cov dej haus, thaum lwm tus ib nrab tsuas muaj cov placebo uas zoo li qub. Qhov tshwm sim: thaum lub sij hawm ntev ntawm cov ntshav qab zib theem thiab yog li qhov kev pheej hmoo ntawm ntshav qab zib tau nce tsis tu ncua hauv cov placebo pab pawg, pawg fiber ntau tuaj yeem tswj hwm nws cov ntshav qab zib mus ntev.
Fiber tiv thaiv cov ntshav siab
Txhua tus neeg uas noj cov fiber ntau ntxiv txhua hnub tuaj yeem txo lawv cov ntshav siab: fiber ntau txhawb cov kab mob hauv cov hnyuv los tsim cov tshuaj propionic acid. Qhov no muaj cov nyhuv calming ntawm lub cev tiv thaiv kab mob tshwj xeeb (T-helper cells), uas tuaj yeem ua rau mob thiab nce ntshav siab.
Yuav ua li cas thiaj paub cov zaub mov muaj fiber ntau
Cov khoom noj uas muaj ntau tshaj 5 grams fiber ntau rau 100 grams yog suav tias yog fiber ntau. Cov khoom noj muaj fiber ntau feem ntau yog luam tawm ntawm cov khoom ntim khoom. Qee lub xov tooj smartphones calorie counter apps kuj sau cov fiber ntau hauv cov khoom noj thiab muaj peev xwm ua kom tag nrho cov fiber ntau noj txhua hnub. Xws li cov apps feem ntau tsuas yog nqi ob peb euros.
