Cov neeg mob yeej ib txwm nug yog tias lawv yuav tsum siv ntau dua fiber ntau los pab lawv cov quav tawv los yog zawv plab, tab sis tsawg tus neeg paub tias haus cov khoom noj khoom haus yog qhov tseem ceeb rau txhua tus. Dietary fiber, los yog roughage, tau pom los txhawb ntau cov kev pabcuam kev noj qab haus huv nrog rau kev tso ntshav tsis tu ncua, nrog rau kev tswj zoo ntawm cov cholesterol thiab cov ntshav qab zib, txo cov kev mob ntshav qab zib lossis kab mob plawv, pab nyiaj poob phaus thiab tiv thaiv kev rog, thiab txo cov kev pheej hmoo mob cancer.
Cov khoom noj muaj fiber ntau nyob hauv cov khoom noj xws li cov nplej, txiv hmab txiv ntoo, zaub, txiv ntseej, thiab legumes (taum, peas, thiab lentils). Txawm hais tias nws yog ib tug carbohydrate, kev noj haus fiber ntau yog txawv los ntawm lwm yam carbohydrates uas tau tawg cia rau hauv qab zib molecules. Xwb, kev haus diav tsis yog kev ploj zuj zus, txhais tau hais tias nws mus los ntawm lub cev tsis tau tawg ntawm txoj kev enzymes zom lwm yam khoom noj, xws li cov nqaij, cov suab thaj, roj, thiab lwm hom carbohydrates.
Lub sijhawm ua kom haum cov roj ntsha muaj xws li ob qho tib si hom fiber ntau pom muaj nyob hauv cov zaub mov raws li khoom noj khoom haus-kua ntau thiab tsis muaj fiber ntau. Ntawm no yog saib xyuas txhua yam, zoo li yuav ua li cas noj zaub mov muaj fiber ntau lub cev yuav pab tau peb txoj kev noj qab haus huv.
Soluble Fiber ntau
Cov kua fibrillation yog hom tshuaj muaj fiber ntau uas ua rau cov dej yaj. Hom fib fais fab no muaj nyob hauv ntau yam khoom noj xws li txiv ntses, taum, txiv ntseej, txiv laum, ncuav, lemils, flaxseed, barley, thiab lwm yam txiv hmab txiv ntoo xws li txiv apples, blueberries, txiv hmab txiv ntoo, prunes thiab citrus txiv hmab txiv ntoo.
Raws li cov fibular fiber ntau kis tau los ntawm cov hnyuv, cov dej fiber soluble dej ua ib cov tshuaj zoo li gel uas pab kom qeeb zom cov txheej txheem. Qhov no ua rau cov tshuaj fiber ntau pab tau kom mob plab los ntawm soaking dej ntxiv, ua kom muaj zog ntawm cov quav, thiab qeeb ceev ceev cov zaub mov mus ncig hauv cov hnyuv.
Cov tshuaj fiber ntau kuj yog ib qho tseem ceeb hauv kev ua li cas peb lub cev digests suab thaj thiab starches.
Cov tshuaj zoo li gel zoo dua li lub plab muas lub plab thiab tseem muaj kev tiv thaiv kom tsis txhob kis tau los ntawm qhov tob hau thiab nqus cov hmoov txhuv npleg. Soluble fiber tsim cov luv-saw fatty acids uas yog tig, xa cov teeb liab rau lub siab kom tsis txhob ua piam thaj. Qhov no txo cov insulin uas yuav tsum tau tswj cov ntshav qab zib. Yog li ntawd, haus cov kua ntau ntau cov dej ua ke yuav txo tau cov ntshav qabzib thiab txo qhov kev pheej hmoo ntawm kev tsim hom 2 mob ntshav qab zib. Hauv cov neeg uas twb muaj Hom 1 lossis 2 Ntshav Qab Zib, noj cov zaub mov uas muaj cov tshuaj fiber ntau tau txo qhov insulin yuav tsum tau tswj kom muaj ntshav qab zib zoo.
Tsis tas li ntawd, cov tshuaj fiber ntau tau pab txhawb lub plawv mob los ntawm nws txoj haujlwm hauv kev txo cov roj (cholesterol). Raws li soluble fiber ntau mus ncig hauv cov hnyuv, nws khi rau cov kua qaub thiab cov cholesterol uas yog tshem tawm nrog cov fiber ntau. Txij lub sij hawm, qhov no ua rau kom qis LDL (qis tshaj plab, lossis "cov roj cholesterol") los ntawm cov ntshav, uas txo qis dua cov roj cholesterol thiab txo qhov kev pheej hmoo ntawm cov kab mob hauv lub plawv lossis strokes.
Insoluble Fiber ntau
Insoluble fiber yog hom fiber ntau tsis yaj hauv dej.
Raws li nws kis tau los ntawm cov hnyuv, cov kua phev tsis ntxiv, lossis hnyav, rau cov quav. Txawm hais tias nws tsis yog ib qho tshuaj tivthaiv, tsis muaj phom loj tuaj txhawb nqa qhov siab ntawm qhov hnyuv, uas yuav pab txo tau cem quav thiab pab txhawb kom muaj kev phom sij raws sij hawm uas muaj nyob hauv cov nyuv. Insoluble fiber kuj ua rau cov quav, ua rau lub cev tsis muaj zog, thiab ua rau kom tsis muaj teeb meem, uas yuav pab tau rau kev tiv thaiv thiab kev kho mob ntawm hemorrhoids. Nws pom nyob rau hauv cov nplej, rye, mov liab, nqaij, thiab txiv ntseej zoo li hauv cov hlwb ntawm cov pob zeb cog. Cov zaub ntsuab, cov nplooj, thiab cov tawv nqaij thiab cov txiv hmab txiv ntoo ntawm cov txiv hmab txiv ntoo thiab zaub, feem ntau zoo heev ntawm cov phom tsis muaj nyob rau hauv cov phab ntsa cog.
Dietary fiber ntau plays lub luag hauj lwm hauv ob leeg poob thiab tiv thaiv kev rog. Vim tias cov khoom noj uas muaj siab rau cov zaub mov ntawm lub cev feem ntau tawm hauv koj lub siab ntau dua thiab tag nrho, koj yuav noj tsawg dua, ua rau poob phaus sij hawm. Muaj ntau cov khoom noj muaj roj qes kuj tseem qis rau ntawm qhov kev ntsuas glycemic, uas yog ib qhov teev tias ntau npaum li cas cov zaub mov yuav hloov cov ntshav qab zib. Qhov no ua rau tsawg daim xyaw dej qab zib, uas pab tiv thaiv qhov kev ntshaw thiab ua raws li lub qab plab suppressant. Tsis tas li ntawd, cov khoom noj khoom haus feem ntau yog "tsawg zog," txhais hais tias lawv muaj calories tsawg tsawg rau tib cov khoom noj thaum piv rau cov zaub mov tsis muaj fiber ntau.
Cov khoom noj uas muaj fiber ntau ntau kuj tau kawm txog lawv txoj hauv kev tiv thaiv kabmob kheesxaws. Thaum cov kws tshawb fawb tseem kawm txog kev sib deev mob cancer, cov kev tshawb fawb tsis ntev los no tau pom muaj qhov txuas rau lub mis mob cancer. Cov kws tshawb fawb tau tshaj tawm tias muaj ntau dua cov poj niam noj haus thaum cov hluas thiab cov hluas hnub nyoog yog txuam nrog kev pheej hmoo ntawm kev mob cancer mis.
Raws li Academy of Nutrition and Dietetics, kev pom zoo txhua hnub kom tsawg ntawm kev noj haus fiber ntau nyob ntawm seb hnub nyoog thiab tub los ntxhais - xws li 21-38 grams tauj ib hnub. Txawm li cas los xij, USDA txhawj tias cov neeg Asmeskas poob qis ntawm cov txheej txheem thiab thaj tsam li ntawm 15 gram ib hnub twg.
Academy ntawm Kev Noj Haus thiab Kev Noj Qab Haus Huv Txhua Hnub Ntsuas Khoom Noj Khoom Haus | ||
Tub los ntxhais | Hnub Nyoog - Tsis Tshua Muaj 50 Xyoos | Hnub Nyoog - Hla 50 Xyoos |
Poj niam | 25 grams ib hnub twg | 21 grams ib hnub twg |
Txiv neej | 38 grams ib hnub twg | 30 grams ib hnub twg |
Txawm hais tias feem ntau cov khoom noj los ntawm cov nroj tsuag muaj cov kua tshuaj thiab cov khoom tsis haum, cov ntawv noj zaub mov feem ntau sau tag nrho cov khoom noj muaj nyob rau hauv txhua qhov kev pab cuam thiab qhia meej txog cov roj ntau hom. Thaum ob leeg hom fiber ntau ua haujlwm hauv kev txhawb kev noj qab haus huv, lub hom phiaj yuav tsum yog kom tag nrho cov khoom noj haus tau noj haus kom txhua hnub pom zoo, nrog rau ntau qhov chaw ntawm cov khoom noj haus kom noj tau haus.
Txhim kho Koj Kev Noj Haus Dais Fais Txwv
Ntawm no yog qee cov lus qhia rau kev noj cov zaub mov muaj fiber ntau:
- Xaiv tshais cereal nrog cov txiv hmab txiv ntoo uas muaj npe hauv qab ua ke.
- Tsom kom muaj tsawg kawg yog tsib qhov txiv hmab txiv ntoo thiab zaub ib hnub twg - xaiv cov khoom noj tshiab thiab hauv cov kaus poom, uas muaj cov ntsiab lus qis dua.
- Hloov cov mov nplej, qhob cij, thiab cov qhaub cij nrog cov khoom siv tseem grain thiab cov hmoov nplej xim av.
- Ntxiv raum, pinto lossis dub taum mus ua kua zaub thiab zaub nyoos.
- Xaiv cov khoom noj txom ncauj xws li cov txiv hmab txiv ntoo qhuav thiab ceev, los yog granola tuav nrog fiber ntxiv.
- Ntxiv cov nplej bran los yog qib rau cov kua mis nyeem qaub los yog smoothies thiab kuj thaum ci ncuav, ncuav, lossis ncuav qab zib.
Lwm txoj kev ntxiv kom muaj roj ntau ntxiv yog los ntawm kev noj ib hnub ntxiv. Qhov tseeb, peb feem ntau xav kom cov tshuaj fiber ntau yog ib txoj hauv kev los pab cov neeg tswj xyuas ntau yam kev mob digestive. Txawm li cas los xij, nco ntsoov tias cov tshuaj tsis muaj cov hom fibers, cov vitamins, minerals, thiab lwm yam tseem ceeb xws li noj zaub mov zoo noj los ntawm ntau yam khoom noj tag nrho hauv cov khoom noj muaj roj.
Thaum koj pib ntxiv cov roj ntsha ntxiv rau koj kev noj haus, nco ntsoov haus dej kom ntau. Cov kws khomob tam sim no xav kom cov tib neeg haus cov dej li ntawm ib nrab ntawm lawv lub cev hauv dej ntawm txhua txhua hnub. Piv txwv, qhov no txhais tau hais tias tus neeg mob hnyav 150 lbs. yuav tsum haus dej li ntawm 75 ooj ib hnub. Ntsib cov dej haus kom tsawg yuav pab kom cov zaub mov ua kom zoo tshaj qhov qub thaum nws mus los ntawm txoj hnyuv. Tsis tas li ntawd, nco ntsoov tias nws yuav zoo dua kom maj mam txhua hnub kom tsawg li qub kom tiv thaiv kev mob plawv, tsam plab los yog nkev, uas yog thaum muaj fiber ntau dhau lawm.
> 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. J Acad Kev Noj Haus Haus. 2015; Nov; 115 (11): 1861-70. doi: 10.1016 / j.jand.2015.09.003.
> Harvard Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv. http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
> Francesca De Filippis, et.al. Qib siab theem ntawm Mediterranean khoom noj khoom haus zoo tuaj yeem ua rau lub plab microbiota thiab txuam metabolome. Plaub , 2015; gutjnl-2015-309957 DOI: 10.1136 / gutjnl-2015-309957
> Tsev Kawm Ntawv ntawm Chaw Kho Mob hauv Maryland. http://umm.edu/health/medical/altmed/supplement/fiber
> USDA. http://www.ers.usda.gov/topics/