Raws li kev tshawb fawb, nce ntawm cov khoom noj muaj fiber ntau rau hauv kev noj haus kom 30 grams tauj ib hnub yuav ua rau koj poob phaus kom zoo yam li ib tus neeg tau txwv cov calories thiab rog ntau.
Cov khoom noj muaj fiber ntau tau ua rau koj lub siab ntev ntev thiab lwm yam txiaj ntsig rau koj daim duab.
Dab tsi yog fiber ntau
Cov roj ntsha yog cov muaj fiber ntau nyob hauv cov khoom noj cog (txiv hmab txiv ntoo, zaub, zaub mov, rog). Fiber tsis zom rau ntawm enzymes, tab sis cuam tshuam nrog microflora plab hnyuv. Qhov nruab nrab txhua hnub ua kom muaj fiber ntau rau cov poj niam yog 25-30 g, thaum muaj hnub nyoog laus - 5 g tsawg dua.
Cov ntsiab lus fiber ntau hauv cov zaub mov
- 1/2 khob ceg - 43 g
- 1 khob hau kua txiv laum ci - 15.6 g
- 1/2 khob millet - 10 g
- 1/2 khob oatmeal - 6 g
- 1 khob nplej xim av - 4 g
- 1 khob taum hau - 13.3 g
- 1/4 khob taub dag cov noob - 4.1 g
- 1/4 khob paj noob hlis noob - 3 g
- 1 khob hau taub dag - 5 g
- 1/2 khob sauerkraut - 4 g
- 1 Kua - 4 g
- 1 txiv kab ntxwv - 7 g
- 1 persimmon - 5 g
- 1 avocado - 11,8 g
- 1 khob broccoli hau - 4.5 g
- 1 khob hau carrots - 5,2 g
- 1 khob ntawm tshiab cabbage - 4, 2 g
- 1 lub zaub ntug hauv paus nyoos - 2 g
Cov txiaj ntsig ntawm fiber ntau
Fiber ntau pab txhawm rau txhim kho kev zom zaub mov, muaj txiaj ntsig zoo rau lub plab hnyuv microflora, nqus tawm cov co toxins thiab roj cholesterol ntau dhau, ntxuav lub cev, thiab ua kom lub cev tsis hnyav. Thiab ntawm no yog qee qhov tseem ceeb ntxiv ntawm cov khoom siv cog:
- Kev tswj cov ntshav qab zib kom ntau.
- Txhim kho txoj haujlwm ua haujlwm ntawm lub cev tsis muaj zog.
- Txhim kho txoj hauv plab hnyuv.
- Txo txoj kev pheej hmoo ntawm kab mob plawv.
- Tswj kev tshaib kev nqhis.
Yuav ua li cas poob ceeb thawj ntawm fiber ntau
Kev noj zaub mov kom tsawg kawg ntawm 30 grams fiber ntau yuav pab koj kom yuag 8-10 phaus ntxiv hauv ib xyoos yam tsis muaj kev ntaus pob ncaws pob thiab noj haus. Nws hloov tawm hais tias fiber ntau inhibits qhov nqus ntawm calories, piv txwv li, 1 gram ntawm fiber ntau tuaj yeem nruab nrab txog 7 kcal. Yog li, koj tuaj yeem txo cov calories ntau ntawm cov zaub mov tsis muaj chaw rau kev txwv kev noj zaub mov.
Tseem Ceeb! Koj yuav tsum tsis txhob nce cov fiber ntau hauv cov zaub mov kom tsis txhob ua rau tsam plab - nws yog qhov zoo dua ua qhov no maj, pib ntawm 20 g ib hnub.
