Koj puas xav tau ntau yam hauv koj tsev neeg? Ntau tus niam txiv tab tom nrhiav ib qho ntxiv ntawm cov roj ntxiv kom pab tau me ntsis tummies ua neej tsis sib luag. Tab sis nyob rau hauv ib lub hiav txwv ntawm ntau cov tshuaj, nws muaj peev xwm dhau qhov ruam tag los xaiv ib qho zoo me ntsis.
Txoj cai tswjfwm kev cai thiab tsis muaj FDA kev saib xyuas ntawm cov tshuaj yog lwm cov niamtxiv xav kom muaj kev txawj ntse.
Xyuas cov no rau cov khoom siv fiber ntau tsim rau cov me nyuam thiab kawm tias vim li cas cov hnoos qoob no yog ib qho tseem ceeb ntawm kev noj haus.
Fiber 101
Raws li National Fiber Council, cov me nyuam tsuas yog noj ib nrab (los yog tsawg dua) ntawm fiber ntau lawv yuav tsum tau txhua hnub, thiab qhov no yog kev txaj muag vim hais tias noj cov zaub mov muaj zog tuaj yeem tswj kev tshaib kev nqhis, ua kom ntshav qab zib tsis ruaj, thiab pab nrog tswj kev noj qab nyob zoo.
Fiber ntau nyob rau hauv cov khoom noj khoom haus zoo nkauj carbohydrate thiab muaj ob lub ntsiab hom. Soluble fibula dissolves nyob hauv dej thiab pab txhawb kom muaj kev noj qab nyob zoo thiab tsim kom muaj "nab npawb 2s." Cov phom tsis sib haum tsis nyob rau hauv dej thiab cov tshuaj tsis tu ncua pab ua kom txav deb ntawm lub plab zom mov.
Muaj ntau cov khoom noj muaj ob hom fiber ntau tab sis cov khoom noj khoom haus tshaj plaws hauv cov dej fiber ntau muaj xws li oats, berries, ceev, thiab taum. Insoluble fiber muaj nyob rau ntawm daim tawv nqaij ntawm cov txiv hmab txiv ntoo, tag nrho cov khoom ua hom, cov hmoov nplej xim av, thiab tej zaub.
Nyob ntawm kev nthuav tawm, tag nrho cov no los yog yuav tsis tuaj yeem ua rau menyuam yaus, ua li cas koj thiaj li pab koj tus menyuam ua raws li lawv cov kev xav tau?
Khoom Noj Ua Ntej
Cov niam txiv yuav tsum tsom mus rau cov khoom noj ua ntej rau cov me nyuam tus kws kho mob digestive. Qhov tseeb, kev tshuav ntawm ob qho tib si thiab cov kua dej tsis ntau ntawm ntau hom zaub mov yuav pab cov me nyuam xav tias lawv zoo tshaj plaws.
Cov tshuaj yeem yuav pab txhawb kev sib kis thaum muaj xwm txheej tshwj xeeb, tab sis cov zaub mov thiab dej haus kom noj qab haus huv yuav tsum ua kom pom tseeb. Cov zaub mov tsis tu ncua thiab khoom noj txom ncauj, cov khoom noj muaj fiber ntau , thiab cov dej kom zoo yog cov kev coj noj coj ua zoo tshaj plaws rau kev noj qab haus huv thiab lub cev noj qab nyob zoo.
Puas yog menyuam yaus Siv Cov Khoom Siv Fiber Ntau Rau Cov Neeg Laus?
Xaiv tau swirled txog cov kev piam sij ntawm cov menyuam yaus noj cov khoom tsim rau cov laus-txawm tias thaum kws kho mob pom zoo. Muaj qee cov pov thawj tias Miralax thiab lwm cov khoom uas muaj cov tshuaj polyethylene glycol yuav ua rau lub cev tsis zoo thiab cov cwj pwm tsis zoo rau cov me nyuam. Kev tshawb fawb ntxiv yog tam sim no nyob rau ntawm Children's Hospital ntawm Philadelphia, tau nyiaj los ntawm FDA.
Metamucil thiab lwm yam khoom uas siv cov psyllium husk kuj pab txo tau cem quav, tiam sis yuav tsum tau noj raws li tus kws kho mob kev saib xyuas ntawm ib rooj plaub ntawm ib qho zuj zus thiab tsis ua li niaj zaus xyaum txhawb kev plab zom mov. Txij li thaum muaj me ntsis los yog kuaj ntawm cov khoom no rau cov me nyuam, nws muaj qhov laj thawj zoo rau kev sib luag. Tag nrho, tsis muaj cov ntaub ntawv yuav yog ib qho laj thawj rau qee cov niam txiv kom muab ntau dua rau cov kev noj haus kom txo tau cem quav.
Nrov Pab rau Cov Menyuam
Txhawm rau saib xyuas me nyuam ib qho koob me me ntxiv rau cov laus, xyuas cov 4 cov khoom uas yog cov menyuam couture.
Cov kev pabcuam zoo li cov no yog tsim los rau cov menyuam yaus, tiamsis qhov ntawd tsis txhais hais tias txhua tus menyuam yuav tsum tau siv. Coj cov khoom muag ntawm koj tus menyuam cov khoom noj txhua hnub los ntawm cov khoom noj thiab tom qab nrog koj tus kws kho mob saib seb puas muaj fiber ntau ntxiv lawm. Cov no muaj ntau hom kev pabcuam ntxiv, tiam sis cov khoom xyaw uas zoo sib xws siv rau ntxiv xim thiab tsw. Muaj coob tus kuj muaj cov txiv maj phaub roj, muaj peev xwm ua rau muaj qee tus me nyuam, yog li nco ntsoov xyuas daim ntawv.
Xwm Ua Lub Thawj Fiber: Cov khoom noj no muaj 4 grams soluble fiber rau ib qho kev noj haus thiab muaj dej qab zib nrog cov txiv hmab txiv ntoo.
Xaj Ua yog feem ntau yog ib lub npe zoo thiab muaj kev txaus siab. Lub raj mis 90-suav muag hauv online rau nruab nrab $ 26.95.
SmartyPants Cov Menyuam Tiav thiab Fiber: Cov kev xaiv no chewable yog ib hom multivitamin, omega-3 ntses cov roj thiab cov khoom siv fiber ntau hauv ib qho. Ntau ntxiv tsis yog zoo dua thaum xaiv ib qho ntxiv, yog li yuav tsum xyuas seb puas yog koj tus menyuam xav tau ib qho ntxiv ntawm cov kev pabcuam no ua ntej yuav txiav txim siab ntawm hom tshuaj no.
Cov gummies no tuaj rau hauv 3 flavours thiab muab 4 grams tshuaj fiber nyob ntawm ib qho chaw twg. Ib qho kev pab yog 4 gummies thiab 120-suav lub raj mis muag rau txog $ 18.95.
L'Prov Critters Fiber Gummy Bears: Cov l'il bears muaj 3 grams soluble fiber los ntawm polydextrose. Cov chews no kuj muaj 5 calorie ntau ntau rau ib qho kev pab vim tias lawv tau ua kom zoo nkauj nrog sucralose. Raws li qhov khoom ntawm lub website kom meej meej, cov no tsis yog siv los ua ib qho tshuaj ntxeem. Cov kev sib tw no yog pheej yig heev-lub 90-lub raj mis muag suav tsawg dua $ 9.00 online.
Fiber Advance Gummies Rau Cov Menyuam: Muaj peb grams chewory chicory paus fiber ntau nyob rau hauv cov gummies. Lawv ua kom zoo nrog cov txiv hmab txiv ntoo thiab kuj muaj ib co roj txiv lws pojniam. Lub raj mis 60-suav muag $ 13.00.
> Qhov chaw:
> National Fiber Council. Muab Fiber rau Lunchboxes.