Fiber yog ib qho tseem ceeb ntawm kev noj zaub mov zoo rau kev ncaws pob thiab tus neeg coj ua lub neej zoo. Nws muaj cov naj npawb tiag tiag ntawm cov khoom muaj txiaj ntsig rau cov neeg uas xav ua kom lawv lub cev noj qab nyob zoo.
Cov fiber ntau, lossis cov khoom noj muaj fiber ntau, muag nyias rau hauv cov thawv tshwj xeeb. Ib yam li ntawd, lawv pom nyob rau hauv cov zaub mov ntawm tsob ntoo keeb kwm: flax noob, oats, buckwheat. Ntau cov zaub tawv, hauv cov zaub hauv paus, muaj qhov feem pua ntawm cov fiber ntau, thaum lub sijhawm "dej" cov txiv ntoo thiab txiv lws suav tsis muaj cov nplua nuj fiber ntau.
Fiber txhawb poob phaus
Thaum nws nkag rau hauv peb txoj hnyuv plab zom mov, kev noj haus fiber ntau ua rau qee cov txheej txheem uas ua rau muaj kev xav zoo li nyob hauv. Nws pom tau hais tias cov neeg rog pib yuag dhau lub sijhawm lawv ntxiv fiber ntau rau lawv kev noj haus. Cov neeg tsis nyiam nyiam cov zaub mov qua ntxi.
Pab cov neeg muaj ntshav qab zib
Kev noj haus kom pom qhov muaj txiaj ntsig zoo ntawm kev noj haus fiber ntau yuav txo qhov kev pheej hmoo ntawm kev tsim hom ntshav qab zib 2. Ntxiv mus, nws pab tswj cov ntshav qab zib kom ntau. Ntawd yog, yog tias koj noj ib yam dab tsi nrog fiber ntau tom qab cov khoom qab zib, qabzib yuav tsis nce ntau li ntau yam tsis muaj fiber ntau.
Ib qho khoom noj muaj fiber ntau hauv lub cev muaj qhov glycemic index tsawg, uas yog, lawv tau nqus los ntawm lub cev ntev thiab tsis txhob muab cov ntsia hlau loj hauv cov ntshav qab zib. Qhov no yog qhov hloov pauv ntawm cov khoom qab zib, vim yog tias ib tus neeg rog dhau los noj ib yam dab tsi nrog cov khoom noj muaj fiber ntau, nws yuav tsis muaj kev nqhis cov khoom qab zib.
Txo txoj kev pheej hmoo ntawm mob plawv thiab mob cancer
Cov kev tshawb fawb pom tau tias vegans muaj qhov tsis tshua nyiam cov kab mob no, vim tias lawv cov khoom noj muaj feem ntau ntawm cov khoom noj cog ntoo uas muaj cov khoom noj muaj fiber ntau. Kev noj haus fiber ntau yog muaj feem ntsig txog kev txo qis hauv cov kab mob plawv.
Vim li cas txoj hlab pas thiaj txuas nrog lub plawv? Fiber muaj peev xwm txo qis theem ntawm cov roj (cholesterol) phem hauv cov ntshav: qhov ntau muaj, qhov ntau ntawm cov kab mob. Muaj qhov xwm txheej thib ob, T-reactive protein, uas nce thaum lub sij hawm tsim cov txheej txheem ua mob hauv tib neeg lub cev. Qhov kev noj haus ntawm kev noj haus ntau ntawm kev noj haus fiber dulls o, feem, dulls tsim ntawm cov protein no.
Fiber muaj antioxidant zog uas pab txo cov oxidative kev nyuab siab hauv lub cev. Tsis tas li, cov khoom ua haujlwm anticarcinogenic txo txoj kev pheej hmoo ua qee yam mob kheesxaws, feem ntau yog mob hnyuv plab, lub suab thiab lub qog.
Tus nqi ntawm cov fiber ntau noj
Rau kev ua haujlwm ntawm tib neeg lub cev, kev noj zaub mov muaj fiber ntau yuav tsum muaj kwv yees li 20-25 grams tauj ib hnub. Tau muab hais tias 6 gram ntawm nws yog soluble. Lub hom phiaj, soj ntsuam qhov txiaj ntsig zoo li no, koj txo qhov tshwm sim ntawm ntau cov kab mob hauv koj tus kheej, thaum ua kom ntseeg tau tias muaj kev tswj hwm tus kheej qhov hnyav.
Koj tuaj yeem yuav nws cais nyob rau hauv daim ntawv ntawm xoos, yog li ntawd kom tsis txhob txhawj xeeb thiab tsis suav nrog qhov yuav tsum tau ntawm grams los ntawm cov zaub mov tsis tu ncua. Koj cia noj 2-3 dia ib hnub twg thiab yog li tau txais qhov yuav tsum tau ntim.
Yog li, kev noj haus fiber ntau yuav tsum yog qhov tseem ceeb ntawm kev noj haus. Cov neeg uas xav kom poob phaus yuav tsum nco ntsoov qhov macronutrient no. Ntxiv cov fiber ntau rau koj cov zaub mov noj txhua hnub thiab tsis txhob txhawj xeeb txog ntau yam kab mob!
