Xaiv cov khoom noj nplua nuj nyob rau hauv fiber rau koj txhua hnub khoom noj

Nutritionists hais tias txhua txhua hnub nyob rau hauv lub rooj ntawm txhua tus neeg yuav tsum muaj cov khoom noj uas muaj nyob rau hauv fiber. Yuav ua li cas yog fiber, thiab dab tsi yog nws pab lwm tus? Qhov no zaub fibers uas, nyob rau hauv sib piv rau cov roj, carbohydrate thiab protein yog tsis nqis thiab tsis nqis los ntawm lub cev, tab sis zoo unchanged muab therefrom. Muaj lwm yam ntxwv feature ntawm cov fibers: ib co ntawm lawv yog cov soluble nyob rau hauv cov dej, thiab ib co - tsis. Cov uas tsis yaj, yog tej yam ntuj tso "cov neeg kho tshuab" lub cev caum, lawv thawb cov zaub mov los ntawm cov hlab pas, nce lub ntim quav, softening lawv yooj yim muab tau los ntawm cov hnyuv. Cov dej-soluble fiber, ua ib tug jelly-zoo li loj, yuav pab tau tshem tawm toxins thiab roj uas txhaws taus, ua rau cov hlab ntsha ntxuav, ib txwm siab. Lwm cov khoom teejtug uas soluble fiber ua rau kom tus haum ntawm qab zib, uas yog pab rau cov neeg txom nyem los ntawm cov ntshav qab zib.

Cov khoom noj uas nplua nuj nyob rau hauv insoluble fiber - yog ib tug noj mov, ceev, bran thiab zaub. Soluble fiber nyob rau hauv taum legumes, apples, citrus txiv hmab txiv ntoo thiab carrots.

Lub sij hawm yuav tsum tau rau cov ntaub so ntswg nyob rau hauv lub hnub nyoog thiab pw ua niam txiv ntawm tus neeg. Piv txwv li, cov me nyuam hnub nyoog 5 mus 9 xyoo yog txaus 25 grams ntawm kev noj haus fiber ib hnub twg, cov txiv neej 18 mus rau 50 xyoo - 38-40 grams nyob rau hauv adulthood (55 mus rau 70 xyoo), tus xov tooj ntawm lawv nyob rau hauv lub txhua hnub khoom noj yuav raug txo kom 30 grams tauj ib hnub. Cov poj niam hluas thiab nruab nrab muaj hnub nyoog yog pom zoo kom haus mus txog 25 grams ntawm kev noj haus fiber ib hnub, ntau mature - mus txog rau 20 grams. Nyob rau hauv thiaj li yuav saturate lub cev nrog rau qhov tsim nyog tus nqi ntawm usable fiber, soluble thiab insoluble, lub txhua hnub khoom noj yuav tsum tau raws li ntau haiv neeg raws li sai tau. Nyob rau hauv dab tsi khoom noj uas muaj nyob rau hauv fiber?

Qhov loj tshaj plaws pes tsawg tus ntawm tsob nroj fibers yog nyob rau hauv avocados, grapefruits, blueberries thiab raspberries, txiv tsawb thiab pears. Cov khoom noj uas nplua nuj nyob rau hauv fiber - ib tug zaub ntug hauv paus, artichoke, ntsuab taum thiab taum mog. Muaj ntau pab tau fibers xws li cov tais diav ntawm collard zaub ntsuab, taub dag, taub thiab qe taub. Insoluble fiber yog muaj nyob rau hauv loj qhov ntau nyob rau hauv grain mov rau ib tug bun nrog bran, qus mov. Nws muaj ntau yam almonds, taub dag thiab linseed, sunflower noob thiab txiv laum huab xeeb. Tab sis lub loj tus naj npawb ntawm fibers muaj ib tug tais lentils, raum taum thiab taum dub.

Cov khoom noj uas nplua nuj nyob rau hauv fiber - txiv hmab txiv ntoo thiab zaub - nws yog pom zoo kom siv nyob rau hauv nws daim ntawv uas ntuj, thiab dua li nrog daim tawv nqaij, raws li kua, puree thiab cov kaus poom me xov tooj ntawm no tsim nyog tshuaj. Heev tseem ceeb rau tus tsawg kawg yog cov hloov cov khob cij dawb yob nrog bran, thiab dawb mov - qus dub. Tsis tas li ntawd, rau ib tug noj qab nyob zoo noj cov zaub mov yog pom zoo ob zaug ib lub lim tiam rau noj tais diav ntawm taum, hloov lawv cov nqaij. Hloov cov tshuaj cov khoom rau cov khoom nplua nuj nyob rau hauv fiber, yuav tsum tau gradual. Yuav tsum tsis txhob dheev hloov lub npaj zaub mov noj, nws yuav ua tau kom malfunction ntawm lub plab thiab cov hnyuv, raws li cov lub cev kuj yuav tsum tau ib co adaptation rau qias neeg noj. Lwm tseem ceeb heev txhua txhua hnub kom noj ib pluag mov nrog kom txaus dej thiab tsis txhob qhuav dej. Insoluble fiber tsuas ua hauj lwm zoo nyob rau hauv ua ke nrog nrog ib tug kua, txwv tsis pub, nws yuav tsis tsuas pab cem quav, thiab muaj peev xwm thab nws nruj nreem occlude cov hnyuv.

Nyias yuav tsum tau hais txog yuav ua li cas cov zaub mov nplua nuj nyob rau hauv fiber cawv rau kom yuag. Nws twb tau hais tias cov kev noj haus fiber yog zoo purified lub cev ntawm toxins, txo cov ntshav qab zib thiab insulin nyob rau hauv cov ntshav, uas tiv thaiv tsub zuj zuj ntawm cov rog. Nyob rau hauv tas li ntawd, lawv tsuas zoo nyeem, kom tsis txhob tshaib plab, thiab, thiaj li, txhua hnub tus nqi ntawm zaub mov noj.