Txais koj cov khoom noj txhua hnub los ntawm ntau tshaj 30 khoom noj khoom haus tsawg tsawg
Nrhiav cov khoom noj uas tsis tshua muaj carbohydrate tsis tau siab hauv fiber ntau kuj zoo li kev sib tw. Txawm li cas los xij, yuav luag tag nrho cov khoom noj uas tsis muaj hmoov txhuv nplej siab thiab cov txiv hmab txiv ntoo uas muaj suab thaj tsawg tshaj plaws kuj yog qhov siab tshaj plaws hauv ob qho tib si fiber thiab cov as-ham.
Cov zaub mov zoo thiab ua rau cov zaub mov ua rau cov zaub thiab lwm yam muaj fiber ntau. Koj tuaj yeem tau txais cov khoom noj txhua hnub uas pom zoo los ntawm cov khoom noj uas tsis muaj phom sij uas yog xaiv cov khoom ntawd.
Puas Fiber suav li Carbohydrate?
Txawm hais tias feem ntau cov phaj nyaj feem ntau yog carbohydrates, fiber ntau tsis nce ntshav qabzib, cov khoom noj tsis tshua muaj-cov zaub mov tsis muaj "suav" fiber. Fiber ntau yuav muaj calorie, tsis qab zib, tab sis raws li cov khoom ntawm fermentation hauv cov nyuv.
Nyob rau hauv qhov tseeb, fiber ntau pab me ntsis cov nyhuv ntawm "usable carbs" nyob rau hauv koj cov hlab ntsha, yog li nws ua rau lub hom phiaj ntawm cov khoom noj uas tsis tshua muaj-carb. Rau qhov uas nws tsim satiety, nws kuj tseem tuaj yeem pab tiv thaiv kom txhob hnyav nce thiab pab nyiaj poob phaus.
Fiber ntau zoo rau koj qhov system plab thiab kev tiv thaiv ntawm kev kub ntxhov thiab. Nws kuj tseem tuaj yeem tuav cov theem noj qab haus huv ntawm LDL roj thiab ntshav qabzib.
Pom zoo txhua hnub Fiber
Academy of Nutrition and Dietetics xav kom cov poj niam laus laus 25 grams ntawm cov roj txhua hnub thiab txiv neej laus kom 38 grams. Hauv ob qho tib si, 10 mus rau 15 gram yuav tsum yog los ntawm cov kab xeb. Koj xav tau fiber ntau dua li koj muaj hnub nyoog. Tshaj li 50 xyoos, cov poj niam yuav tsum haus 21 grams thiab txiv neej yuav tsum haus 30 grams.
Feem ntau cov neeg muaj qis dua kom tsawg dua li tau pom zoo, tab sis. Tib neeg tus poj yawm txwv cov kwv tij neej tsa tau zaum kawg ntawm 100 gram roj ib hnub twg, yog li koj tuaj yeem siv cov nyiaj ntau heev ntawm fiber ntau tsis muaj teeb meem.
High-Fibre thiab Low-Carb Cov Khoom Noj
Yog tias koj limiting cov carbs, saib qhov sib piv ntawm cov carable usable (los yog zoo carb ) piv rau fiber ntau.
Hauv lwm lo lus, carbohydrate ntau npaum li cas koj yuav tsum noj kom tau ib hom gram fiber? Ntawm no yog ib daim ntawv sau npe, roughly raws li kev txiav txim siab ntawm qhov carb / fiber scale.
Yuav luag tag nrho cov Fiber
Ob hom qoob loo yog qhov chaw zoo tshaj plaws ntawm fiber ntau thiab muaj tsawg heev carbs txhawj txog. Lawv zoo ntxiv rau koj kev noj haus thiab tuaj yeem noj tau ntau yam.
- Flax Noob: Yuav luag tsis muaj usable carbohydrate hauv cov noob flax. Lawv siab heev nyob rau hauv ob qho tib si soluble thiab tsis muaj hnyuv ntxwm (li ntawm ib feem peb ntawm cov fiber yog soluble). Flax yog siab ntawm cov as-ham thiab yuav yog qhov kawg tsawg-carb fiber ntau qhov chaw. Ib tug tablespoon av flax muaj 2 grams carbohydrate, 1.9 ntawm uas yog fiber ntau.
- Chia Noob: Cov no muaj fiber ntau thiab carb profile zoo ib yam li flax noob. Chia noob tuaj yeem siv tau ntau txoj hauv kev , xws li yog cov kua mis los yog cov roj ntsha hauv qab.
Zaub uas yuav luag tag nrho cov phom muaj xws li mustard greens, chicory, thiab endive.
Ntau Fiber ntau dua siv Carbohydrate
Cov khoom noj nram qab no muaj fiber ntau dua li usable carbohydrate, yog li ntawd lawv kuj muaj kev xaiv zoo rau kev noj zaub mov tsawg-carb.
- Nplej Txhob: 1/2 khob khob nplej txhuam muaj 3 grams usable carb, 6 grams fiber ntau
- Unsweetened Txiv maj phaub thiab txiv maj phaub Hmoov Noj: 1 ounce unsweetened txiv maj phaub muaj 2 grams usable carb, 5 grams fiber
- High-Fiber Cereals: Xyuas cov ntawv kom zoo zoo, tab sis qee cov cereals muaj roj qes kuj tseem qis los yog tsis tshua muaj siab hauv cov carbohydrate.
- Cov Nplej Quav: 1 khob tawb, cov kua qaub ncaug siav muaj 4 grams usable carb, 5 grams fiber ntau
- Hass Avocado: 1 medium avocado muaj 3 grams usable carb, 12 grams fiber ntau
- Spinach thiab Chard (siav): Ib khob khob nplej, siav spinach muaj 3 grams usable carb thiab 4 grams fiber. Koj yuav tsum xav tau 6 khob ntawm cov zaub nyoos los yog chard los ua kom muaj li 1 khob tom qab ua noj.
- Spinach (khov): Ib 10-ounce pob ntawm spinach muaj 3 grams usable carb thiab 8 grams fiber.
- Broccoli (siav): 1/2 khob taum, qhob noom tawv qhwv muaj 1 gram usable carb, 3 grams fiber
- Broccoli (raw): 1 khob ntawm tws, broccoli raw muaj 4 grams usable carb, 2 grams fiber
- Cauliflower (siav): 1/2 khob tws, qhaub qab zib yog 1 gram usable carb, 2 grams fiber
- Cauliflower (raw): 1 khob zaub paj kub muaj 2 grams usable carb, 2.5 grams fiber
- Blackberries: 1 khob nyoos blackberries muaj 6 grams usable carb, 8 grams fiber
Txog li Muaj Ntau Hom Carb ua Fibre
Cov khoom noj no muaj cov khoom siv sib npaug thiab khoom siv tau zoo sib npaug. Lawv muab kev tshuav zoo tshaj plaws ntawm ob thiab kuj yog qhov zoo rau koj kev noj haus.
- Asparagus: 1 khob tawb asparagus muaj 2 grams usable carbs, 2 grams fiber ntau
- Celery: 1 khob tws celery muaj 1.5 grams usable carb, 1.5 grams fiber
- Eggplant (raw): 1 khob cubed, raw eggplant muaj 2 grams usable carb, 3 grams fiber
- Eggplant (siav): 1 khob cub thiab siav eggplant muaj 5 grams usable carb, 3 grams fiber
- Nceb: 1 khob nyoos hlais nyoos muaj 1 gram usable carb, 1 gram fiber
- Radishes: 1 khob nyoos hlais radishes muaj 2 grams usable carb, 2 grams fiber
- Liab Raspberries: 1 khob liab raspberries muaj 7 grams usable carb, 8 grams fiber
- Romaine lettuce: 1 khob shredded Romaine lettuce muaj 0.5 gram usable carbs, 1 gram fiber
High fiber ntau tab sis tsawg tshaj li Carable siv tau
Txawm hais tias cov zaub mov no muaj fiber ntau, lawv muab fiber ntau dua cov carable usable. Lawv tseem noj qab nyob zoo, tab sis koj xav khaws cov carb suav hauv hlwb.
- Rice Bran: 1/4 khob mov txhuam muaj 8 grams usable carb, 6 grams fiber ntau
- Cabbage (raw): 1 khob raw tws cabbage muaj 3 grams usable carb, 2 grams fiber
- Cabbage (siav) : 1/2 khob siav tws cabbage muaj 2 grams usable carb, 1 gram fiber
- Tswb kua txob: 1 khob nyoos, tawb tswb kua txob muaj 4 grams usable carb, 3 grams fiber ntau
- Snow Peas (edible pod): 1 khob tag nrho, nyuj snow peas muaj 3 grams usable carb, 2 grams fiber
- Zucchini Squash thiab Lwm Lub Hlis Lub Hlis: 1 khob ua noj, sliced lub caij ntuj sov squash muaj 4 grams usable carb, 3 grams fiber
- Ceev thiab Noob: Ceev thiab noob sib txawv, tiam sis feem ntau muaj fiber ntau.
- Strawberries: 1/2 khob sliced strawberries muaj 5 grams usable carb, 2 grams fiber ntau
Fiber tshuaj
Hauv qee lub sijhawm, cov tshuaj fiber ntau yuav pab tau ntxiv rau kev noj zaub mov zoo, noj zaub mov zoo. Txawm li cas los xij, lawv yuav tsum tsis txhob noj qhov chaw ntawm cov zaub mov muaj fiber ntau, uas yog cov nplua nuj antioxidants thiab lwm cov khoom noj uas tseem ceeb rau kev noj qab haus huv.
Muaj qee yam ua pov thawj tias tsuas yog siv cov tshuaj ntshiab los ua cov tshuaj tua kab lossis phev ntxiv rau koj cov zaub mov tsis muaj cov txiaj ntsig zoo ib yam li thaum nws nyob hauv cov zaub mov. Tsis tas li ntawd, qee qhov khoom muaj roj ntau xws li hom qoob mog nplej muaj lub tebchaw (phytates). Cov no tuaj yeem thaiv qhov nqus ntawm cov as-ham, yog li ntau cov phytates yuav tsum zam.
Chitin thiab chitosan yog cov tshuaj fiber ntau. Txawm li cas los xij, nws muab tau los ntawm cov qoob loo ntawm crustaceans thiab yuav tsum raug zam txhua tus neeg uas ua xua rau nqaij nruab deg.
Cov Txheej Txheem Rau Kev Siv Fiber Ntau
Txawm tias qhov tseem ceeb yog qhov tseem ceeb rau kev noj zaub mov zoo, muaj qee qhov kev txhawj xeeb uas yuav tsum tau xav txog thaum koj ua kom tsawg.
- Yog hais tias koj tsis siv los noj ntau cov fiber ntau, ua rau kom maj mam pab tiv thaiv kom txhob mob plab hnyuv.
- Nco ntsoov tias koj haus dej ntau ntau thaum noj cov tshuaj fiber ntau los yog noj cov zaub mov muaj fiber ntau vim tias cov fiber ntau absorbbs tsawg kawg. Fiber ua tau, feem ntau, ua rau daig caj pas lossis cem quav yog tias noj tsis txaus haus.
- Vim tias muaj fiber ntau ntau yuav pab txo tau qee yam tshuaj noj, nws yog qhov zoo tshaj rau noj tshuaj siv li ib teev ua ntej lossis ob teev tom qab fiber ntau.
Lo Lus Ntawm
Koj yuav tsis muaj qhov zoo ntawm qhov chaw muaj fiber ntau thaum koj noj zaub mov tsawg-tsawg yog tias koj muab ntau cov zaub, txiv hmab txiv ntoo, thiab xuas qhaub hauv koj cov pluas noj. Koj lub phaj yuav muaj ntau xim thiab txaus siab thiab koj tuaj yeem tau txais ntau yam khoom noj zoo.
> Qhov chaw:
> Dahl WJ, Stewart ML. Txoj hauj lwm ntawm Academy of Nutrition and Dietetics: Kev Noj Qab Nyob Zoo ntawm Kev Nyab Xeeb Fiber. Phau ntawv Journal ntawm lub Academy ntawm Kev Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Kev Txhim Kho Koj Kev Noj Qab Haus Huv Nrog Fiber. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Mcrorie JW. Cov Kws Taw Qhia Txog Kev Kuaj Khaub Vib Vev Pab thiab Cov Ntawv Uas Pab Tau Zoo Tshaj Plaws, Tshooj 2. Nutrition Today . 2015; 50 (2): 90-97. doi: 10.1097 / nt.0000000000000089.
> USDA Cov Khoom Noj Khoom Database. Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo https://ndb.nal.usda.gov/ndb/search/list.
> Wald A. Neeg Kawm Ntawv Kev Noj Qab Haus Huv: Noj cov zaub mov noj qab haus huv (Ntxiv Cov Kev Tsim Nyog). UpToDate. https: //www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.