Peb txhua tus muaj qee yam mob plab, lossis cem quav, qee zaum, puas yog? Qhov no yog ib qho uas tshwm sim ntau heev. Tab sis yog tias nws tseem muaj li ob peb lub lis piam, lossis yog tias koj muaj lwm yam tsos mob uas ua rau koj txhawj xeeb, nws yog qhov zoo tshaj plaws mus ntsib koj tus kws kho mob kom tau txais kev qhia. Qee zaum, cem quav ntev kuj tuaj yeem tshwm sim los ntawm cov mob hnyav. Tab sis feem ntau, qhov mob no tuaj yeem tswj tau los ntawm kev hloov peb cov cwj pwm noj mov me ntsis thiab ntxiv cov khoom noj uas muaj fiber ntau.
Hauv lus yooj yim, cov fiber no yog dab tsi?
Fiber, lossis raws li peb hu nws , dietary fiber , yog ib feem ntawm cov nroj tsuag uas peb lub cev tsis tuaj yeem zom tag nrho. Yog xav kom meej, nws yog ib hom carbohydrate pom muaj nyob rau hauv cov khoom noj cog. Yuav luag txhua yam khoom noj cog uas koj noj muaj fiber. Piv txwv li, nws muaj ntau nyob rau hauv cov txiv hmab txiv ntoo, zaub, nplej, txiv ntoo, noob, thiab legumes (xws li taum thiab taum pauv). Tsis tas li ntawd, cov khoom "(Chitin)" pom muaj nyob rau hauv lub plhaub ntawm cov tsiaj xws li crabs, lobsters, thiab cw kuj yog ib hom fiber.
Muaj ob hom fibers - cov no yog dab tsi?
Muaj ob hom fiber tseem ceeb: soluble fiber thiab insoluble fiber.
1. Cov Fiber Uas Yaj Tau
Cov fiber no yaj hauv dej thiab ua ib yam khoom zoo li gel hauv peb txoj hnyuv. Qhov no pab peb txoj kev zom zaub mov qeeb me ntsis. Nws kuj pab txo cov roj cholesterol hauv peb lub cev. Cov fiber yaj muaj ntau hauv cov txiv hmab txiv ntoo xws li oats, taum, Brussels sprouts, thiab pears.
2. Cov Fiber Uas Tsis Yaj Tau
Cov fiber no tsis tawg lossis yaj thaum nws hla dhau lub cev zom zaub mov. Qhov no txhais tau tias nws raug tso tawm tib yam li nws nkag mus rau hauv lub cev. Cov fiber no ntxiv qhov loj rau hauv cov quav. Nws nqus dej thiab ua rau cov quav mos, ua rau nws yooj yim dua rau kev tso zis. Cov fiber uas tsis yaj pom muaj nyob rau hauv cov zaub ntsuab (xws li spinach), txiv ntoo qhuav, noob, thiab txiv hmab txiv ntoo qhuav.
Qhov tseem ceeb tshaj plaws, peb xav tau ob hom fiber kom peb lub cev zom zaub mov zoo thiab peb txoj hnyuv tsis tu ncua.
Tiam sis nco ntsoov, noj cov fiber xwb tsis txaus. Koj kuj yuav tsum haus dej ntau thoob plaws hnub. Fiber nqus dej los ntawm txoj hnyuv. Yog li ntawd, yog tias koj tsis haus dej txaus, qhov txawv tuaj yeem tshwm sim. Koj cov quav yuav qhuav thiab tawv dua, uas tuaj yeem ua rau cem quav hnyav dua. Yog li sim haus tsawg kawg 8-10 khob dej ib hnub thaum noj cov khoom noj uas muaj fiber ntau.
Cov khoom noj twg muaj fiber ntau pab tau rau kev cem quav?
Muaj ntau yam khoom noj uas muaj fiber ntau uas tuaj yeem pab kom koj txoj hnyuv ua haujlwm tau zoo. Lub rooj hauv qab no yuav muab lub tswv yim zoo rau koj.
| Pawg khoom noj | Piv txwv |
|---|---|
| Zaub | Broccoli, cabbage, qos liab qab zib, zaub ntsuab (spinach, kale, lettuce) |
| Khoom noj txom ncauj | Granola, txiv ntoo qhuav, pob kws, noob chia |
| Hom txiv hmab txiv ntoo | Kua txiv apple, txiv blueberry, txiv strawberry, txiv blackberry |
| Cov khoom noj uas muaj protein ntau | Txiv laum huab xeeb, taum pauv, taum pauv, taum pauv, taum pauv |
Koj xav tau fiber ntau npaum li cas ib hnub?
Kev tshawb fawb qhia tau tias muaj ntau tus neeg hauv peb lub tebchaws tsis noj cov fiber ntau uas lawv xav tau ib hnub. Qhov nruab nrab,
- Ib tug poj niam hnub nyoog ntawm 31-50 xyoo xav tau li ntawm 25 grams ntawm cov fiber ib hnub.
- Ib tug txiv neej hnub nyoog ntawm 31-50 xav tau li 31 grams ntawm fiber ib hnub.
- Rau ib tug poj niam hnub nyoog tshaj 51 xyoo , kwv yees li 22 grams ib hnub yog txaus, thiab rau ib tug txiv neej, kwv yees li 28 grams .
Yog tias koj cia li pib noj cov khoom noj uas muaj fiber ntau, koj yuav hnov mob xws li mob plab thiab o. Yog li nws yog qhov zoo tshaj plaws los maj mam ntxiv cov fiber rau hauv koj cov zaub mov noj. Tsis tas li ntawd, raws li tau hais ua ntej, tsis txhob hnov qab haus dej ntau.
Cov txiv prunes puas yog qhov kev daws teeb meem zoo tshaj plaws?
Yog lawm, txiv prunes yog ib yam khoom siv ntuj tsim uas nrov heev rau kev cem quav. Peb kuj hu lawv ua txiv plum qhuav. Txiv prunes muaj cov khoom xyaw hu ua '(Sorbitol)'. Qhov '(Sorbitol)' no yog ib yam dab tsi uas muaj cov nyhuv laxative ntuj. Qhov ntawd txhais tau tias nws ua rau nws yooj yim dua rau kev tso quav. Tsis tas li ntawd, txiv prunes muaj ob hom fiber uas yaj tau thiab tsis yaj tau uas tau tham ua ntej. Kwv yees li ib khob txiv prunes qhuav muaj kwv yees li 3 grams ntawm fiber.
Yog tias koj tsis nyiam noj txiv laum huab xeeb, koj tuaj yeem haus kua txiv laum huab xeeb. Cov kev tshawb fawb tau qhia tias kua txiv laum huab xeeb kuj pab tau zoo los ntawm kev cem quav.
Yog tias koj tsis tau txais cov fiber los ntawm cov khoom noj? (Cov tshuaj fiber)
Nws yog qhov zoo tshaj plaws kom tau txais cov fiber los ntawm cov khoom noj. Qhov no yog vim nws tsis yog tsuas yog muab cov fiber rau lub cev xwb, tab sis kuj muab ntau yam khoom noj muaj txiaj ntsig, xws li cov vitamins thiab minerals. Txawm li cas los xij, yog tias koj tsis tau txais cov fiber txaus los ntawm cov khoom noj zoo li no, muaj cov tshuaj fiber ntxiv muaj nyob rau ntawm cov khw muag tshuaj.
- Isabgol (Psyllium husk): Qhov no muaj nyob rau hauv kev ua lag luam nrog cov npe zoo li "(Metamucil)" . Cov no tuaj yeem yaj rau hauv dej thiab haus.
- Methylcellulose: Qhov no kuj ua rau cov quav hnyav dua, ua rau lawv yooj yim dua rau kev tso zis.
- Calcium polycarbophil: Qhov no pab kom cov quav mos thiab ua kom cov quav tuab thaum raws plab.
Tab sis nws yog qhov zoo tshaj plaws thiab muaj kev nyab xeeb tshaj plaws los tham nrog koj tus kws kho mob thiab nrhiav nws cov lus qhia ua ntej siv cov tshuaj ntxiv zoo li no.
Yuav ua li cas yog tias kev cem quav tsis zoo dua txawm tias muaj fiber ntau los xij?
Muaj ntau tus neeg uas noj zaub mov uas muaj fiber ntau yuav pab txo tau kev cem quav. Tab sis rau qee tus neeg, qhov ntawd tsis tshwm sim. Cov neeg uas muaj mob xws li cem quav qeeb lossis ua haujlwm tsis zoo hauv plab yuav tsis tau kev pab ntau los ntawm kev noj zaub mov uas muaj fiber ntau xwb.
Yog li ntawd, yog tias muaj kev hloov pauv sai sai thiab tseem ceeb hauv koj txoj kev quav, lossis yog tias koj muaj lwm yam tsos mob xws li mob plab lossis poob phaus, nws yuav yog ib qho cim qhia txog ib qho mob uas twb muaj lawm. Hauv qhov xwm txheej zoo li no, koj yuav tsum mus ntsib kws kho mob.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Fiber yog ib yam khoom uas pom muaj nyob rau hauv cov khoom noj cog uas peb lub cev tsis tuaj yeem zom tau, tab sis nws tseem ceeb rau kev zom zaub mov.
- Ob qho tib si soluble thiab insoluble fiber yog qhov tsim nyog los tiv thaiv kev cem quav.
- Thaum noj zaub mov uas muaj fiber ntau, nws yog ib qho tseem ceeb uas yuav tsum haus dej ntau thoob plaws hnub, yog tsis ua li ntawd ces kev cem quav yuav hnyav zuj zus tuaj.
- Thaum ntxiv cov fiber rau hauv koj cov zaub mov noj, pib me me, es tsis txhob noj ntau ntau ib zaug.
- Yog tias cem quav tseem muaj, nyuam qhuav pib, lossis muaj lwm yam tsos mob nrog, nco ntsoov mus ntsib koj tus kws kho mob.
- Txawm hais tias txoj hauv kev zoo tshaj plaws kom tau txais fiber yog los ntawm zaub mov, koj tuaj yeem siv cov tshuaj fiber raws li kev qhia ntawm kws kho mob.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus