Soluble fiber ntau me ntsis sib txawv ntawm cov kua fiber ntau. Soluble fiber yuav yaj los ua los ntawm dej, whereas tsis muaj fiber ntau. Qhov no txhais tau li cas rau koj cov zaub mov tsis tshua muaj kev yooj yim. Thaum xav txog kev noj haus fiber , uas yog muab los ntawm cov nroj tsuag xws li cov txiv hmab txiv ntoo thiab zaub, ntawm ob hom fiber, tsis muaj roj ntau tsis muaj calorie ntau ntau vim tias "nws mus txog." Txawm li cas los xij, soluble fiber tsis suav calorie-wise.
Thaum nws tawm los suav cov khoom noj khoom haus, txawm tias, koj tuaj yeem rho ob hom fiber ntau los ntawm tag nrho cov nyiaj carbohydrate suav ntawm cov ntawv cim khoom noj, txawm tias nws tsis muaj teeb meem los yog cov fibular soluble.
Soluble Fiber ntau
Cov phom hnyuv muaj xws li pos hniav, pectins, mucilages thiab ib co hemicelluloses. Raws li FDA, soluble fiber muaj npe nyob rau ntawm cov ntawv cim khoom noj xws li muaj calorie ntau ntau vim tias nws ua li, hauv txoj kev ncig tebchaw, ua haujlwm rau lub cev. Qhov no yog vim feem ntau cov kua fibrillation yog siv los ntawm cov kab mob hauv cov hnyuv loj los ua cov saw-muag fatty acids uas, tig mus, siv los ntawm lub cev ua lub zog. Cov calorie ntau ntau tsis tau ntshav qab zib, yog li thaum suav cov carbs , cov tshuaj muaj fiber ntau (xws li cov tsis muaj fiber ntau) tsis suav rau tag nrho. Qhov teeb meem qub no kuj muaj tseeb ntawm oligosaccharides , uas tej zaum yuav yog los kuj tsis tau muab sau ua fiber ntau.
Insoluble Fiber ntau
Insoluble fiber muaj xws li cellulose, ib co hemicellulose thiab lignins nyob. Nws tuaj yeem pom nyob rau hauv cov noob thiab cov tawv nqaij ntawm cov txiv hmab txiv ntoo thiab zaub xws li whole grains xws li whole wheat and brown rice.
Nws siv tsis tau los ntawm lub cev kom muaj zog. Insoluble fibers yog hu ua roughage thiab muaj ntau cov kev pabcuam kev noj qab haus huv, nrog rau kev tshaib kev tshaib kev nqhis, ua rau koj lub plab pob ntseg tsis tu ncua thiab zoo ib yam li.
Nyiaj Noj Qab Haus Huv
Cov zaub mov qis dua yog txuam nrog cov taw tes qis thiab kab mob tsawg dua.
Thiab thaum cov kua fibrillation tsis zoo los tiv thaiv kev tiv thaiv kab mob thiab txo qhov kev pheej hmoo ntawm cov kab mob diverticulitis, cov fibular soluble muaj ntau yam kev pab ntau dua. Cov tshuaj fiber ntau yog paub tias yuav ua rau kom muaj kab mob zoo hauv lub plab, uas ua rau mob digestive. Ib qho zoo ntawm cov fibular soluble yog nws lub peev xwm los qeeb hauv plab zom mov, uas yuav pab koj tswj tau qhov kev xav zoo siab tom qab pluas mov ntev dua. Lub caij zom zaws hauv plab yog qhov zoo rau koj yog tias koj nyob rau ntawm cov khoom noj uas tsis muaj phom sij yog tias nws yuav pab koj tswj koj cov khoom noj khoom haus.
Oligosaccharides thiab Soluble Fiber ntau
Thaum cov oligosaccharides ua zoo nkaus li fiber ntau tshaj li ntawm 90% ntawm nws tsis yog digestible thiab kis tau los ntawm txoj hnyuv, tab sis lawv tsis muaj npe cais raws li soluble thiab insoluble fiber nyob hauv Tebchaws Meskas. Oligosaccharides, suav nrog cov tshuaj inulin thiab oligofructose ua tus prebiotics hauv cov nyuv uas tsim luv-saw fatty acids (SCFAs) thiab tej B-vitamins. Oligosaccharides kuj paub los txhim kho cov ntxhiab tsw ntxhiab ntawm calcium thiab magnesium.
5 Cov Khoom Noj Khoom Haus Phem Siab
Neeg Asmeskas feem ntau tsuas tau li ntawm ib nrab ntawm cov lus pom zoo ntawm 25 grams ntawm cov khoom noj haus ib hnub. Cov chaw zoo tshaj plaws ntawm fiber ntau nyob rau hauv American kev noj haus yog ua tiav cov nplooj, nplej, thiab qos yaj ywm. Qhov tsawg tshaj plaws nrov yog txiv hmab txiv ntoo, legumes, thiab ceev.
Nov yog tsib cov khoom noj muaj fiber ntau ntxiv rau koj cov zaub mov uas tsis muaj phom.