Fiber ntau yog nyob hauv cov hnyuv, tab sis nws cov zaub mov tseem ceeb yog incredibly low, uas yog, cov cellulose tsis muaj cov nqi ntawm calorie, cov rog, proteins, cov zaub mov thiab cov vitamins. Dua li no, fiber yog ib qho tseem ceeb thiab tseem ceeb heev ntawm kev noj haus kom zoo. Tsaug rau nws, ntau yam kab mob loj dua, thiab lub plab system ua haujlwm kom raug. Kuj, vim qhov tseeb tias cellulose muab ib puv nkaus xav txog satiety tsis muaj cov calorie ntau heev, nws yeej pab kom qhov nyhav hauv kev tswj. Nutritionists qhia txhua hnub kom noj 20 grams fiber ntau, uas muaj nyob hauv khob cij, khoom qab zib, zaub, txiv hmab txiv ntoo thiab, ntawm chav kawm, ib qho loj npaum li cas ntawm fiber yog nyob rau hauv pawg.
Muaj ob hom fiber ntau. Thiab thiaj li yuav tswj tau kev noj qab haus huv zoo, peb xav tau ob hom. Koob tshuaj fiber, uas pom nyob rau hauv cov zaub thiab txiv hmab txiv ntoo, thiab nyob rau hauv oat bran, lowers ntshav cholesterol significantly. Nyuam qhuav, tsis muaj fiber ntau nyob rau hauv cov cereal uas tsis kho, xws li cov hmoov nplej xim av los yog hmoov nplej nrog bran, thiab hauv taum, ua rau plab zom mov.
Tsis tas li ntawd, nws tseem tiv thaiv cov kab mob cem quav thiab lwm yam kab mob plob tsis so tswj. Neither insoluble, los yog soluble fiber tsis yog tag nrho digested. Cov kua fibrillation yog cleaved nrog kev pab los ntawm cov kab mob tshwj xeeb, tom qab uas tsim los ntawm cov khoom, qee yam uas nkag rau hauv cov ntshav, uas muaj feem rau qhov txo cov cholesterol.
Muaj ntau lub tswv yim nyob rau hauv zej zog txog qhov twg uas insoluble fiber yog cais. Qhov tseeb yog tias thaum nws kis tau los ntawm cov hnyuv, cov cellulose absorbs tus loj npaum li cas dej, uas tshaj qhov nyhav ntawm cellulose los txog li 15 zaug. Cov dej haus uas hnyav hnyav ntawm lub cev khib nyiab, uas ua rau lub zog ceev ceev ntawm cov pov tseg los ntawm cov hnyuv. Kev tshawb fawb thiab cov kws tshawb fawb thoob plaws lub ntiaj teb tau muaj pov thawj vim hais tias vim kev ceev nrawm ntawm lub cev pov tseg, cov phom tsis haum yuav tiv thaiv cov tsos mob ntawm txoj hnyuv. Li no tus txiav txim siab tias cov neeg uas noj ntau ntau hom cereals sib txawv, txo qhov kev pheej hmoo ntawm tsim xws li ib tug kab mob phem heev li mob cancer ntawm lub qhov quav thiab cov plab hnyuv loj.
Ob peb lub tswv yim txog dab tsi yuav nyob hauv koj lub neej, qhov chaw muaj mob ntawm kev noj qab haus huv tau dhau los:
- Noj ntau yam zaub, txiv hmab txiv ntoo, txiv ntseej thiab lauj kaub, yog li ntawd hauv koj cov khoom noj, ua ke ntawm cov tshuaj tsis muaj zog thiab cov kua faj siv tau.
- Noj ntau ntawm unrefined, tag nrho cov khoom noj - xim av kua zaub, pasta, qhob cij nrog bran.
- Sim pib hnub nrog cov tshais, uas muaj oatmeal, toast los yog qhob cij nrog bran.
- Ua koj tus kheej khob cij thiab toast los ntawm qhob cij nrog bran.
- Noj cov txiv hmab txiv ntoo thiab zaub ntau dua, koj tuaj yeem ntxuav lawv nrog lub txhuam tawv thiab siv lawv nrog tev.
- tsis txhob ua thiab haus kua txiv hmab txiv ntoo, noj tag nrho cov txiv hmab txiv ntoo. Rau rau lub sij hawm, yuav luag ntau cov fiber ntau nyob rau hauv tag nrho txiv kab ntxwv, tshaj li nyob rau hauv ib lub khob ntawm kua txiv.
- sim noj ntau npaum li asparagus thiab zaub paj.
- ntxiv khaub ncaws, kua zaub, zaub nyoos, pob kws ua noj, taum thiab lentils.
- Yog tias ua tau, ntxiv cov kua los yog cov zaub mov hauv cov kua ntsev, zaub xam lav, hauv cov tais diav uas siav hauv cov poom.
- Yog tias koj lam xav tau ib yam dab tsi los noj, noj txiv hmab txiv ntoo los yog qhob cij nrog bran.