Insoluble fiber yog dab tsi peb feem ntau xav txog thaum peb xav tias "fiber" lossis "roughage". Nplej bran, zaub, txiv ntseej, noob taum, thiab noob yog cov piv txwv ntawm cov tshuaj tsis muaj fiber ntau. Nws yog tawv thiab tsis yooj yim zom rau hauv peb cov hnyuv. Cov kua fiber ntau yuav ua rau kom "khiav ntawm kev sib tshuam" los ntawm peb lub plab, ntxiv kom ntau rau peb cov quav, thiab ua rau lub cev tsis sib haum zog.
Nruab nrab: hauv SOL yoo bel
Insoluble fiber ntau yeej yog cov phab ntsa ntawm cov nroj tsuag thiab ua los ntawm cellulose. Feem ntau tag nrho cov khoom noj cog qoob loo yog cov chaw muaj fiber ntau, tsis muaj teeb meem los yog cov fibular soluble fiber. Yam tsawg kawg 25-30 gram ntawm fiber yog pom zoo rau ib hnub twg, thiab feem ntau ntawm cov uas yuav tsim muaj fiber ntau heev.
Nyiaj Noj Qab Haus Huv
Kev zom zaws: Cov kua txig tsis xyaw txog peb cov plab zom mov (as opposed to soluble fiber, uas yog qhov txawv), thiab ntxiv ntau rau peb cov quav. Qhov no yog cov neeg xav li cas "niaj hnub" - tag nrho cov fiber ntau, tab sis tshwj xeeb tshaj yog tsis muaj fiber ntau, ua rau cov khoom txav ntawm peb lub plab thiab tiv thaiv cem quav.
Cov kab mob nyom: Cov kab mob tsis muaj hnoos qeev yog fermentable los ntawm cov kab mob hauv peb cov nyuv, pab kev noj qab haus huv txoj hnyuv. Txawm li cas los xij, soluble fibres yuav ua tau ntau dua fermentable los ntawm cov kab mob no.
Low-Carb Sources
Feem ntau thaum peb xav txog fiber ntau, peb xav tias cov nplej, tab sis cov nplej tsis siab li hauv cov roj ntau li lwm cov khoom noj, thiab lawv muaj ntau cov hmoov txhuv nplej siab rau ntau tus neeg tom qab noj zaub mov tsawg tsawg.
Cov nram qab no yog cov tseem ceeb ntawm cov kua phom tsis muaj kab uas tsis muaj ntau cov carbohydrates:
Noob, tshwj xeeb yog flax thiab chia noob , uas kuj yog cov chaw zoo ntawm cov kua fibrillation.
Zaub ntsuab muaj ntau cov fiber ntau piv rau tus nqi tsawg tsawg tus carbohydrate. Nyob rau hauv qhov tseeb, zaub ntsuab feem ntau suav hais tias yog "khoom noj khoom haus" dawb.
Unsweetened txiv maj phaub yog ib qhov zoo ntawm cov kua phom tsis sib xyaw.
Avocados yog cov siab heev nyob rau hauv fiber - 12 grams nyob rau hauv ib nrab avocado.
Berries yog ib qhov zoo ntawm cov fiber ntau thiab muaj suab thaj tsawg tshaj li lwm cov txiv hmab txiv ntoo. (Lawv kuj muaj cov khoom noj zoo rau lwm tus neeg.)
Lwm cov zaub uas tsis muaj hmoov txhuv nplej siab muaj fiber ntau, xws li asparagus, celery, cabbage, nceb, thiab eggplant.
> Qhov chaw:
> Harvard University Health Services. Fiber Cov Ntsiab Lus ntawm Cov Khoom Noj Hauv Feem Cuam. Muab los ntawm Anderson JW. Tsob Ntoo Fiber Rau Hauv Khoom Noj. 2nd Edition. Xyoo 1990 li BW,
> Andrews KW, thiab Pehrsson, PR. Cov Tib Neeg Qab Zib, Kev Tiv Thaiv, thiab Cov Khoom Noj Txwv tsis pub muaj 70 Cov Khoom Noj Khoom Haus Siab.
> USDA Tebchaws Duta Database rau Standard Reference, Tso 20.