Yog tias koj yog neeg Amelikas, koj tsis tau txaus fiber ntau . Cov txheej txheem tam sim no xav kom cov laus siv tsawg 28 grams fiber ntau hauv ib hnub (lossis 14 gram ib 1000 tauj calories). Raws li ntau qhov kwv yees, feem coob ntawm peb tau tsuas yog 15 grams ib hnub twg. Vim li ntawd, ntau tus neeg siv kev noj qab haus huv raug xa mus rau cov khoom noj uas muaj fiber ntau ntxiv xws li tuav, shakes, thiab cereal kom boost txhua hnub kom tsawg.
Tab sis yog ntxiv fiber ntau noj qab haus huv? Thiab yog dab tsi ntxiv fiber ntau dua?
Dab tsi yog Ntxiv Fiber?
Yog xav tau fiber ntau hauv koj qhov kev noj haus txhua hnub , koj yuav sim haus cov khoom noj uas muaj fiber ntau, xws li whole grains , fruits, or vegetables. Tiam sis peb feem coob tseem haus cov khoom noj xws li khoom noj txom ncauj los yog cov khoom noj uas muaj tshais nrog ntxiv fiber ntau.
Ua ntej 2016, muaj 26 kab uas tsis yog-digestible carbohydrates uas yuav raug ntxiv rau cov khoom noj kom muaj zog ntawm fiber ntau los ntawm qhov khoom ntawd. Cov fibers ntxiv no muaj ob hom hluavtaws ntxiv (tseem hu ua non-intrinsic fibers) thiab raug rho tawm phais (fiber uas tau raug muab tshem tawm los ntawm cov khoom cog, los kuj hu ua fiber ntau hauv fiber). Thaum ntxiv rau cov khoom noj xws li cereal lossis baked goods, cov fibers ntxiv yuav pab txhawb cov leb fiber ntau nyob hauv Daim Ntawv Qhia Nutrition Nutrition .
Tiam sis hauv xyoo 2016, FDA tau txiav txim siab los hloov nws lub ntsiab lus ntawm kev noj haus fiber kom tsuas yog cov uas tau pom tias muab "tus kab mob muaj txiaj ntsim zoo rau tib neeg lub cev." Kuj ceeb tias, tsuas yog xya qhov ntxiv fibers tau txiav.
Cov fibers ntxiv no tau pom tias yuav txo cov ntshav qabzib, qis dua roj (cholesterol), nce satiety (qhov kev xav ntawm qhov kev pabcuam kom tsawg dua), lossis ua kom muaj zog.
7 FDA Tso Cai Noj Haus
Ib sab ntawm cov khoom ua tau tshwm sim, cov no tsuas yog cov fibers uas ua tau raws li FDA lub ntsiab lus ntawm kev noj haus fiber ntau thiab tuaj yeem ua kom muaj cov khoom noj muaj fiber ntau grams uas tau teev muaj nyob hauv Daim Ntawv Qhia Nutrition Nutrition.
- Beta-glucan soluble fiber, kuj hu ua oat bran fiber
- Psyllium husk: tshuaj fiber ntau uas yuav ua rau cem quav thiab pab tau raws plab
- Cellulose : cov tshuaj tsis muaj fiber ntau uas yuav pab koj kom zoo tag nrho, yog li koj noj tsawg dua
- Cov pos hniav : cov kua fibulose uas feem ntau siv los ua ib lub ncuav tawv nqaij hauv cov khoom noj
- Pectin : ib qho dej-soluble fiber feem ntau ntxiv rau cov pooj thiab jellies
- Locust taum gum: tseem hu ua carob gum, ib tug tuab neeg quav tshuaj nyob rau hauv cov kua ntsw thiab kua txiv hmab txiv ntoo
- Hydroxypropylmethylcellulose : cov tshuaj fiber uas muaj nyob hauv qee cov khoom noj tsis muaj gluten
Thaum lub ntsiab txhais ntawm kev siv tshuaj fiber ntau kuj tsis tseem ceeb rau koj raws li tus neeg tau txais kev pab, koj yuav pom kev hloov thaum koj mus nrhiav cov khw muag khoom noj khoom haus rau koj cov zaub mov uas nyiam noj ntau.
Qee cov ntaub ntawv zoo sib xws ntawm cov roj ntsha ntxiv, xws li cov kua dej (hauv chicory cag), tsis muaj nyob hauv FDA daim ntawv teev cov khoom tshiab uas tau pom zoo. Inulin feem ntau ntxiv rau yogurt, cereals, thiab lwm yam zaub mov uas nrov. Qee cov lag luam tuaj yeem yuav swap cov khoom xyaw kom ua raws li cov txheej txheem tshiab. Koj yuav pom qhov kev hloov hauv kev saj los yog kev ntxhib los mos ntawm cov khoom, thiab lwm cov khw yuav tsis muaj peev xwm tshaj tawm tias lawv cov khoom noj muaj fiber ntau.
Puas Yog Ntxiv Khoom Noj Qab Haus Huv?
Nrog tag nrho cov fuss txog ntxiv fiber ntau, koj yuav xav paub yog tias cov kev ntsuam xyuas tshiab khoob khoob no tau noj qab haus huv txhua.
Qhov no yog ib lo lus nug tias cov dietitians tau raug xaiv rau qee lub sijhawm. Raws li cov khoom muaj fiber ntau tau nce, yog li muaj kev xav paub txog lawv cov txiaj ntsim kev noj qab haus huv.
Felicia Spence yog ib tus kws qhia txog kev noj haus hauv Hilton Head Health, qhov kev koom ua ke tag nrho thiab qhov kev nyab xeeb hauv South Carolina. Nws hais tias cov neeg tau txais kev pab yuav tsum nco ntsoov tias txawm tias xya qhov kev pom zoo noj cov khoom noj muaj txiaj ntsig tau pom tias muaj txiaj ntsig zoo rau kev noj qab haus huv, cov khoom xyaw uas tau pom zoo muab ntxiv rau cov khoom noj uas tsis muaj kev noj qab haus huv.
"Cov tshiab cov ntawv fais fab sau ntxiv rau cov khoom xws li ice cream, sugary sugars, thiab ci cov khoom, tag nrho cov uas poob rau hauv cov zaub mov ntawm qua ntxi, " nws hais.
Nws mus rau hais tias cov khoom noj uas muaj cov khoom noj uas muaj cov khoom noj, txawm tias cov neeg muaj txiaj ntsim zoo, yuav tsis muaj kev noj haus zoo li cov zaub mov tag nrho.
Tab sis lwm cov kws qhia noj khoom haus txhawj txog tias tsis meej pem ntau ntau hom fiber ntau tuaj yeem ua rau muaj kev hloov hauv cov khoom noj uas tsis yog khoom noj khoom haus uas tsis zoo. Piv txwv, qee tus neeg tau txais kev pabcuam uas tuaj yeem ntsib cov txheej txheem kev noj zaubmov uas tau pom zoo lossis tsis tau txais kev pom kev noj zaubmov yuav tsis xaiv cov khoom noj khoom haus nplua nuj thiab yuav poob qis ntawm cov lus qhia.
Christen Cupicles Cooper, EdD, RDN, yog ib tug xibfwb thiab Founding Director ntawm Nutrition and Dietetics Program ntawm College of Health Professions hauv Pace University. Nws piav qhia hais tias kev sis caav tsis tas yuav dub thiab dawb.
"Nws tsis txawj ntse los cais cov hom fiber ntau hauv paus fiber, uas yog pom muaj nyob rau hauv cov khoom noj, thiab non - intrinsic fibre-kiag li 'zoo' lossis 'phem.' Muaj ntau cov khoom noj khoom haus ceeb toom rau FDA tias cov neeg tau txais kev pab uas tau pib nrog cov khoom noj muaj roj ntau hauv lawv txoj kev noj haus yuav tsum tsis txhob noj cov zaub mov yog tias qee cov hom "fiber" raug tshem tawm Cov neeg tawm tswv yim yuav nyiam cov lus tshiab thiab sau npe vim lawv ntseeg hais tias nws qhia cov pov thawj scientific, tsis yog cov neeg nyiam. "
Nrog lub ntsiab lus tshiab ntawm fiber ntau thiab qhov kev tsis sib haum ntawm cov kws kho mob, ntau tus neeg tau txais kev pabcuam yuav tsum muaj lus nug txog txoj kev zoo tshaj plaws kom tau ntau tshaj li qub kom ncav cuag cov txheej txheem.
Yuav Ua Li Cas Fiber Ntau Hauv Koj Qhov Kev Noj Qab Haus Huv
Ob Cooper thiab Spence pom zoo tias nws yog qhov zoo tshaj plaws kom tau fiber ntau ntawm cov khoom noj txhua yam . "Kuv xav kom cov neeg tau txais kev pab nrhiav cov khoom noj uas muaj tshwm sim los ntawm qhov ua ntej-uas txhais tau tias yog whole grains, taum, txiv ntseej, txiv hmab txiv ntoo, thiab zaub-thaum twg los tau," says Cooper. "Qhov no yuav pab kom tsis txhob noj cov zaub mov tsis tsuas yog plentiful nyob rau hauv fiber, tab sis kuj nyob rau hauv lwm yam kev carbohydrates, noj qab haus huv cov nqaijrog, cov vitamins, thiab minerals."
Spence pom zoo, ntxiv tias cov kua fiber ntau yog qhov zoo tshaj los ua kom tiav koj cov lus pom zoo. Tab sis ob qho tib si khoom noj khoom haus tau hais tias me ntsis ntxiv fiber ntau los ntawm cov khoom noj, cov khoom noj uas muaj fiber ntau yog muaj peev xwm muab kick ntxiv thaum tsim nyog.
Yuav kom ua tau raws li koj lub hom phiaj kev noj haus, Spence qhia txog peb txoj kev ua kom zoo.
- Hloov mus rau 100 feem pua ntawm cov qoob loo thaum nws tuaj txog mov ci thiab cov nplej zom thiab noj tag nrho cov nplej xws li oats rau pluas tshais.
- Noj cov zaub los yog txiv hmab txiv ntoo txhua txhua lub sij hawm koj muaj lub caij noj mov seb nws yog noj mov los yog khoom noj txom ncauj.
- Noj cov taum txhua txhua hnub. Nws tuaj yeem nyob rau hauv daim ntawv ntawm hummus, tov rau hauv ib lub kua los yog stew, los yog hloov nqaij nrog tofu los yog tempeh.
Lo Lus Ntawm
Kev sib tham txog ntau hom kev ntxiv roj yog txuas ntxiv. Tsoomfwv Meskas Cov Khoom Noj thiab Tshuaj Yeebmeem yuav sojntsuam txog ntau yam uas tsis yog-digestible carbohydrates thiab tuaj yeem kho daim ntawv teev cov khoom noj uas tau pom zoo rau lub hli lossis xyoo los lawm, yog li rov qab los saib cov txheej txheem tshiab thiab cov tswvyim tshiab los ntawm cov kws tawm tswv yim tshiab thiab cov pov thawj tau muaj .
> Qhov chaw:
> Andrea N. Giancoli, MPH, RD. Hloov tshiab ntawm Fiber Pab - Cov Dietitians Yuav Tsum Tau Paub. Hnub no lub Dietitian . Lub Ob Hlis Ntuj 2017.
> Jessica Levings, MS, RDN FDA Hloov Fiber Txhais Cov Hnub Tim Tus Neeg Noj Mov . Lub Yim Hli 2017.
> US Food and Drug Administration. Cov lus nug thiab lus teb rau kev lag luam ntawm Kev Noj Haus Fiber Ntau. Lub sijhawm hloov tshiab: 12/13/2017.
> US Food and Drug Administration. Chaw Ua Haujlwm Kev Noj Qab Haushuv thiab Khoom Noj Khoom Noj rau Zaub Mov Kev Nyab Xeeb thiab Zaub Mov Noj. Kev Tshawb Fawb Kev Tshawb Fawb Txog Kev Cais thiab Cov Khoom Sib Nqus Tsis-Digestible Carbohydrates. Kaum Ib Hlis 2016.
> Tebchaws Asmeskas Lub Tsev Qiv Ntawv. Medline Plus. Dietary Fiber ntau. Kho lub Kaum Ib Hlis Ntuj 2017.