Uas muaj cellulose, thiab yuav ua li cas kom zoo zoo coj

Uas muaj fiber? Qhov no lo lus nug yog ib yam uas txaus siab rau coob tus neeg uas yog saib lawv noj cov zaub mov. Vim hais tias fiber muaj ib tug loj ntawm pab zog: stabilizes cov ntshav qab zib ntau ntau, thiaj li muaj cov uas yuav mob cancer, ntxuav lub cev ntawm toxins thiab tshaj.

Yog li ntawd qhov twg yog muaj?

Ua ntej peb yuav nrhiav tau tawm uas cov zaub mov muaj fiber, yog tsim nyog hais tias nws yog zoo dua kom tau nws nyob rau hauv ib tug tej yam ntuj tso txoj kev, piv txwv li los ntawm cov zaub mov. Nws yog tsis tsim nyog rau siv tshuaj. Yog li, koj lub cev yuav tau txais tsis tau tsuas yog cov fiber, tab sis kuj yog ib tug tswv tsev los ntawm lwm yam as-ham xws li phytonutrients, vitamins, antioxidants thiab minerals.

Pom zoo koob tshuaj ib hnub twg yog 25-30 grams, hos muaj ib txhia nutritionists kom '40 ntshav qab zib koob tshuaj yog 50 grams tauj ib hnub. Feem ntau, ib tug txhua txhua hnub koob tshuaj fiber yuav tsum tau xaiv ib lub zuj zus. Piv txwv li, bodybuilders xav tau ib tug ntau ntawm cov calorie ntau ntau, thiab chaw pib rau ib tug loj tus naj npawb ntawm pab hais, xws li fiber.

Yog hais tias koj ruaj kom tus nqi ua ib hnub muaj teeb meem, ces koj yuav muaj teeb meem tsam plab, thiab yog hais tias koj noj ntau dhau lawm ntawm nws, tshwj xeeb yog bran, ces khwv tau raws plab. Yog li ntawd nws yog tsim nyog los maj mam nce ntau npaum.

Tam sim no, thaum kawg, peb yuav tsum to taub, uas muaj fiber ntau. Nws yog muaj feem nyob rau hauv grain. Tag nrho cov oat thiab oat bran muaj soluble fiber ntau thiab beta-glucan. Siv hom fiber, lub cev txo cov roj cholesterol. Rice bran yuav kuj yuav pab tau vim hais tias lawv txo tus nqi ntawm cov LDL nyob rau hauv lub cev. Nws muaj tib lub zog Brandy mannan, glucomannan muaj heev feeb meej.

Fiber yog pom nyob rau hauv cov txheej txheej ntawm cocoa taum, uas yog nyob rau hauv lub bran. Raws li kws txawj, cov bran kom tus nqi ntawm cov kev kub ceev lipoprotein cholesterol, thiab qib qis ntawm oxidized roj uas txhaws taus nyob rau hauv lub cev.

Fiber yog pom nyob rau hauv buckwheat. Ib khob ntawm oatmeal yuav muab rau koj 20% ntawm cov hnub tus nqi, li ntawd, feem ntau noj nws. Ib tug ntau ntawm kev noj haus fiber yuav muaj nyob rau hauv cov neeg sawv cev ntawm lub tsev neeg ntawm legumes: taum, lentils, taum mog, txiv laum huab xeeb. Cov taum muaj ib tug loj tus naj npawb ntawm tag nrho ob qho insoluble thiab soluble fiber. Tab sis tshwj xeeb tshaj yog tsis lean on cov khoom, raws li ib tug soluble yam khoom uas yog fermented nyob rau hauv txoj hnyuv loj, yuav ua tsam plab.

Ntawm chav kawm, ib tug ntau ntawm fiber nyob rau hauv txiv hmab txiv ntoo, tshwj xeeb tshaj yog soluble. Tsis tas li ntawd muaj nyob rau hauv lawv thiab cov insoluble hauv daim ntawv ntawm fibers, nws muaj txhawb rau kev txhim kho ntawm pais plab dab tsi thaiv.

Uas muaj ntau fiber? Ceev. Muaj ntau tham txog lub anti-noj haus tshuaj (phytates), muaj nyob rau hauv lawv, tab sis, yog hais tias zoo-noj zaub mov, lawv tsis txhob cuam tshuam nrog tus haum ntawm mineral ntsiab. Koj yuav tau cia li tsau hauv lub neeg rau rau germination, thiab ces qhuav. Phytates phua rau hauv phosphate thiab inositol.

Tshwj xeeb yog nplua nuj nyob rau hauv fiber noob. Flax muaj kwv yees li ntawm 7 g ntawm yeeb tshuaj ib 1 diav. Noob hnav noob yog tseem nplua nuj nyob rau hauv nws. Vim lub hom insoluble fiber, lignans, noob txo txoj kev pheej hmoo ntawm cancer.

Uas muaj fiber ntau, nyob rau hauv tas li ntawd rau qhov no? Ntawm cov hoob kawm, zaub, thiab nyob rau hauv loj qhov ntau. Them tshwj xeeb mloog mus rau lub spinach, kale, asparagus thiab zaub cob pob.