Twb tau nyob rau hauv 70s ntawm lub xyoo dhau los ntawm cellulose tau hu ua qhov tseem ceeb tshaj plaws rau ib lub cev. Kev noj haus zoo nrog cov cellulose muab qhov tseeb tshwm sim - qhov nyhav yooj yim rau normalize. Tsis tas li ntawd xwb, nws tsis tuaj yeem txeeb ntxiv hauv qab dhau ib lub sijhawm. Lub xeev ntawm kev noj qab haus huv tseem muaj kev txhim kho. Tshaj tawm ntawm kev rog yog coj los ntawm kev muaj sia nyob ntawm 4 txog 6 lub hlis. Nyob rau lub sij hawm no, feem ntau cov neeg raug attracted rau lub tswv yim ntawm sai poob phaus thiab hloov cov F-noj noj haus marathons nrog ib qho amazing tab sis luv luv nyob. Muaj kev paub txog kev mob siab rau kev noj qab haus huv thiab kev cem pluag - feem ntau lawv tau txais cov yeeb ncuab ntawm ib lub cev. Hauv qee lub teb chaws nws raug txwv tsis pub siv cov kev siv cov carbohydrates, protein ntau lossis rog. Coob tus neeg niaj hnub no to taub tias lawv yuav tsum tsis txhob tsuas yog raug zam los ntawm ntau tshaj qhov ceeb thawj, tab sis kuj tsis poob lawv txoj kev noj qab haus huv. Qhov siab tshaj plaws uas tsis yoo mov thiab "rov qab" ntawm qhov hnyav yog txais tos, uas tso cai rau F-noj haus, nplua nuj nyob rau hauv cov zaub mov.
Cov khoom noj muaj fiber ntau zoo dua?
Qhov zoo tshaj plaws yog fiber ntau los ntawm cov khoom noj - hauv particular, cov khoom ntawm natural origin. Lawv yog cov pob zeb sib txuas ntawm cov nroj tsuag muaj nyob rau hauv cov noob thiab cov nplej, los sis hauv lawv cov khaubncaws sab nraud povtseg. Cov tshuaj no yuav poob thaum lawv raug ntxuav. Yog li ntawd, cov khoom noj uas muaj cov zaub mov muaj cov zaub mov muaj txiaj ntsig thiab muaj kev noj qab haus huv. Ib qho tshwj xeeb ntawm kev noj haus fiber yog tias lub cev tsis ua tiav hlo kiag li. Tias yog vim li cas rau ib lub sij hawm ntev heev ntawm fiber yog muab tshem tawm los ntawm cov khoom noj. Nws yog yuam kev xav tias cov no yog "siv tsis tau tas nrho cov impurities", uas tsuas yog ntsaws lub plab thiab ua zom nyuaj. Niaj hnub no, qhov ntxeev lus yog qhov tseeb - cov zaub mov zoo nrog cov kua fiber, pab kho plab zom thiab pab tshem tawm slag, txo kev tshaj qhov nyhav.
Muaj ob hom fibers - soluble thiab insoluble. Soluble (pectins, hemicelluloses, resins, alginate) muaj nyob hauv legumes thiab cereals. Yeej, nws yog hom qoob mog, barley, oats thiab lawv cov derivatives, seaweed, zaub thiab txiv hmab txiv ntoo. Lawv qeeb qhov nqus ntawm cov khoom noj, uas tso cai rau koj los saib xyuas cov ntshav qab zib thiab sai sai dua qhov kev paub ntawm satiety. Cov kua fibrillation kuj muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub, legumes thiab cereals, tshwj xeeb tshaj yog hauv txhuv thiab txiv laum. Qhov no yuav pab kom ntxuav cov hnyuv, thiab lub plab pib ua hauj lwm "zoo li lub moos." Cov zis ntawm cov cholesterol ntau dhau thiab cov tshuaj lom neeg muaj teeb meem yog ua kom nrawm. Yog tias koj xav kom tshem ntawm qhov hnyav tshaj thiab tsis tshaib plab thaum koj ua qhov no - koj yuav tsum noj ntau hom tsis muaj kua ntau ntau. Nyob hauv plab thiab cov hnyuv, lawv, zoo li ib daim txhuam cev, sau rau qhov chaw tag nrho thiab tshem tawm qhov kev xav ntawm kev tshaib kev nqhis. Tab sis lawv tsis muaj calories. Ua raws li F-noj yog qhov yooj yim heev - noj txiv hmab txiv ntoo, zaub thiab whole grains. Tab sis tsis txhob sib zog! Hauv qab no yog txoj kev xaiv ntawm cov khoom noj rau cov zaub mov muaj nplua nuj nyob rau hauv zaub fiber ntau.
Lub fibers li cas pab peb poob phaus?
Ntau lub fiber ntau, noj txhua tus neeg, ua rau ib tug ntau dua poob ntawm tshaj qhov ceeb thawj. Tus neeg uas muaj lub cev hnyav ua rau lub nruab nrab ntawm 19 gram muaj fiber ntau ib hnub, thaum ib tus neeg muaj kev mob kev nkeeg - peb zaug tsawg dua. Nws yog pov thawj tias cov poj niam uas ua raws li cov neeg tsis noj nqaij zaub mov muaj ntau qhov hnyav thiab kev noj qab nyob zoo. Rau F-noj, lub cev hnyav ntawm lub cev (tam sim no tus "kub qauv" rau qhov hnyav kwv yees) yog kwv yees li 21.98. Rau kev sib piv: nyob rau hauv cov neeg uas xav tau cov nqaij cog tsob nroj thiab haus cov kua qaub qis dua, lub cev qhov ntsuas yog 23.52. Cov khoom uas muaj cov ntsiab lus ntawm cellulose ua rau peb lub puab tsaig los ua haujlwm, raws li lawv xav tau kom txhij txhua thiab kev nruj. Piv txwv, qhov kev sib zog ua rau peb cov khoom noj khoom noj yog 30 npaug tshaj thaum noj mov. Thaum kawg, peb feem ntau haus cov zaub mov tsawg dua. Tau mus rau hauv plab, nyob rau hauv tus ntawm pais plab kua txiv, cellulose nce nws volume. Lub plab yog tag nrho, uas yog lub tshuab txais tos ntawm kev mob. Tus neeg tsis noj mov, thiab lub cev tau txais lub sijhawm los ua haujlwm rau nws lub khw muag khoom noj roj.
Cov khoom noj khoom haus muaj peev xwm pab tau kom muaj suab thaj nyob rau hauv cov ntshav thiab txawm tias ob xuaj moos tom qab noj mov ua rau nws zoo siab. Nrog rau txaus fiber ntau hauv koj cov khoom noj, thiab tsis muaj lub dag zog koj yuav poob ntawm 140 mus 175 kcal ib hnub. Mus hlawv ntau calorie ntau ntau, koj xav tau 20-feeb ntawm tus ntoo khaub lig. Rau txhua lub cev, ob peb gram ntawm fiber ntau muab ib qho ntxiv - txo tag nrho lub zog ntawm peb cov zaub mov txhua hnub los ntawm 7 kcal. Yog li cas cov zaub fiber ntau pab kom poob phaus? Ua ntej, cov fibers ua rau lub cev tsim qoob cov acids uas nqus cov roj - cov as-ham nrog cov nqi zog (tsuas yog 1 gram yog 9.3 kcal). Qhov thib ob, cov kua qaub ncaug nqus cov dej qab zib thiab tsim teeb meem rau nitrates, nkag mus rau hauv lub hlwb nrog zaub mov noj. Vim li ntawd, lub cev tsis nqus tag nrho cov calories uas nws tau txais los ntawm cov khoom noj. Qee tus tawm hauv lub cev nrog cov cellulose. Cov kws tshawb fawb hais tias qhov ua kom muaj fiber ntau yog qhov yooj yim tshaj kom tswj tau qhov hnyav thiab noj qab haus huv. Koj noj thiab nyob twj ywm tshiab thiab ua ub ua no. Khoom noj khoom haus thiab fatty muaj ntau yam tseem ceeb ntawm cov kabmob - vitamins, minerals thiab lwm yam tshuaj lom neeg, uas muab peb lub zog.
Koj ntau npaum li cas koj yuav tsum haus ib hnub kom tau cov kev pab kho mob siab tshaj plaws? Qhov hnyav txhua hnub koob tshuaj yuav tsum yog 18-20 gram.
Index ntawm cov ntsiab lus fiber ntau hauv cov khoom noj
Txhim kho koj cov khoom noj uas muaj fiber ntau los ntawm xaiv cov zaub mov zoo. Tom qab ntawd koj tsis tas txhawj txog koj qhov hnyav. Tus nqi ntawm cellulose yog qhia hauv grams.
Txiv hmab txiv ntoo
150 ml ntawm txiv kab ntxwv kua txiv - 0.5
1 txiv kab ntxwv - 2
1 Pear - 2.2
1 txiv duaj - 2.3
1 kua - 2.6
1 khob ntawm Strawberry - 2.2
1 iav ntawm currant - 4,2
1 khob ntawm raspberry - 7,4
1 khob lub hau - 4,6
1 khob ntawm mov - 9.3
Mov ci
1 daim ntawm qhob cij dawb - 0.5
1 daim ntawm rye qhob cij - 1
1 daim ntawm tag nrho cov khob cij - 1.5
Mov
1 khob ntawm mov dawb - 1.5
1 khob dej nplej xim av - 5
Thawj cov hoob kawm
Ib phaj ntawm nqaij qaib kua nrog vermicelli - 1
Kua zaub nrog nqaij thiab zaub - 5
Taum kua zaub - 8
Zaub
1 lws suav - 0.5
1 dib - 0,7
1 zaub ntug hauv paus - 3.1
1 khob ntawm broccoli - 0,75
1 khob cauliflower - 1.3
1 khob Brussels sprouts - 3
2 khob zaub ntsuab - 2
Noj txiv hmab txiv ntoo thiab noj qab nyob zoo
Txhawm rau kom ze rau qhov zoo tagnrho ntawm kev zoo nkauj, nutritionists tau qhia kom haus li 180 kcal ntawm txiv hmab txiv ntoo ib hnub. Piv txwv, 1 kua + txiv kab ntxwv 1 + txiv tsawb. Ntxiv thiab, koj xav tau yam tsawg 90 kcal ntawm zaub: zaub nyoos los yog cov zaub nyom. Tsis tas li ntawd, nws yog ib qho tsim nyog rau hauv cov ntawv qhia zaub mov 4 feem ntawm mov ci los ntawm whole grains - nyob rau hauv lawv txhua txhua 90 calories muaj 2 g ntawm protein. F-noj tseem muaj cov hau kev yooj yim uas yuav siv rau hauv koj cov khoom noj. Qhov no yuav pab txhim kho txoj kev noj qab haus huv thiab ua kom siv cov cellulose.
- Ib tug nyuaj nrog cellulose. Nco ntsoov: qhob cij nrog butter (los yog margarine) tsis muaj kua zaub txhua. Tab sis nyob rau hauv 1 teaspoon ntawm txiv laum huab xeeb butter muaj 0.7 g ntawm cellulose. Hloov lawv nrog roj tsis tu ncua.
"Txiv hmab txiv ntoo yuav tsum tau noj tag nrho." 200 ml ntawm txiv kab ntxwv kua txiv muaj tsuas 0.4 g ntawm fiber, thiab qhov nruab nrab txiv kab ntxwv - 7 zaug ntxiv (2.7 g). Yog tias ua tau, noj cov txiv hmab txiv ntoo thiab zaub tsis tau, vim lawv cov tev tau muaj qhov loj tshaj ntawm cov khoom noj muaj fiber ntau. Yog hais tias koj xav mus npaj ib tug noj qab haus huv haus dej - sib tov tshiab berries los yog pieces ntawm txiv hmab txiv ntoo nrog raspberry yogurt. Ntxiv nrog rau ib tug zoo dessert, koj yuav tau txais ib tug Tshuag ntawm 5.8 grams fiber.
- Hloov qos yaj ywm nrog taum. Puree taum ntawm garnish yog ntau pab nyob rau hauv cov nqe lus ntawm kev xav tau rau lub cev. Qhov no yog kwv yees li 4 grams fiber ntau 1.5 grams.Kev me ntsis siab tshaj yog cov ntsiab lus ntawm fiber ntau unrefined qos yaj ywm. Nws yog nws siv uas zoo dua. Thaum koj ntxuav cov qos yaj ywm, koj txo qis ntawm fiber ntau hauv ob peb zaug.
- Ntawm pluas noj, noj ceev, tsis yog chips. 28 g ntawm neeg rau (ntawm ib tug puv tes ntawm almonds, txiv laum huab xeeb) muaj 2 g ntawm fiber. Yog xav tau tib lub hwj los ntawm daim tawv nyias, koj yuav tau noj 3 kg ntawm lawv.
- Noj tshais los ntawm ib qho yogurt. Yog hais tias koj muab ob peb yam ntawm koj nyiam txiv hmab txiv ntoo nyob rau hauv nws - koj yuav txhawb koj cov khoom noj nrog 1 g ntawm protein.
- Ntxiv txiv hmab txiv ntoo mus rau muesli. Muesli nyob rau hauv nws tus kheej ntxiv enriched nrog cellulose, tab sis yog hais tias koj ntxiv lawv nrog pieces ntawm txiv hmab txiv ntoo, ces txhua txhua 25 grams yuav muab koj ib tug ntxiv 2.4 grams fiber, tsis yog tus txheej txheem 0.75 g.
Pom zoo cov ntawv qhia zaub mov
Noj tshais
- Txiv hmab txiv ntoo nyias: 1 kua txiv, 1 txiv duaj, 1 khob mis tsis muaj rog, 2 teaspoons flaxseed oil.
- 50 g ntawm pob kws flakes nrog mis nyuj thiab ib tug puv tes ntawm raspberries.
- 45 grams oatmeal nrog dej, 1 Kua thiab 250 g ntawm ib tug sib tov ntawm strawberries, bananas thiab mis nyuj nrog 0.5% rog.
- 2 daim ntawm qhob cij nrog nqaij npua thiab txiv tsawb.
- 75 g ntawm prunes thiab bran, 1 teaspoon ntawm butter thiab jam.
Noj su
- 150 g ntawm qos yaj ywm npaj nrog uncooked, thiab 200 g ntawm hiav txwv kale.
- 150 g carrots ib nkawg thiab brussels sprouts, 2 tablespoons salsa, mov ci nrog nqaij qaib pieces thiab 2 txiv lws suav.
- 200 g ntawm macaroni los ntawm durum nplej nrog sauce thiab 150 g ntawm txiv hmab txiv ntoo nyias.
- 200 grams nyias ntawm nyias hom taum thiab muag cov cheese.
Noj hmo
- 200 g ntawm ntsuab taum stew thiab 150 g ntawm txiv hmab txiv ntoo nyias.
- 150 grams ntawm cod nrog txiv qaub, 1.5 teaspoons ntawm capers, 50 grams xim av mov.
- 300 grams kib zaub nrog taum.
- 75 g ntawm macaroni los ntawm durum wheat nrog lws suav sauce thiab 200 g ntawm stewed eggplant.
- 80 grams ntawm xim av txhuv thiab 200 g ntawm lentils thiab ib tug zaub xam lav ntawm zaub nrog sprouts.
12 pluses ntawm cov nroj tsuag fiber
1. Tiv thaiv kev tshwm sim ntawm cov pob txha thiab cov kab mob khees xaws, pab tsim cov tshuaj antitumor xws li butyric acid.
2. Nws cuam tshuam txog kev loj hlob ntawm tus mob cancer ntawm lub mis rau cov poj niam thiab cov pojniam ntawm tus mob prostate, vim nws muab cov kab mob oxidized bile acids thiab estrogens thiab androgens tshuaj.
3. Tiv thaiv kom tsis txhob muaj pob zeb hauv lub gallbladder.
4. Kev ua kom lub cev muaj zog.
5. Ua siab ntev rau txoj kev ua haujlwm ntawm cov hnyuv thiab tiv thaiv tus mob ntawm "vwm tub rog" - qhov no yog ib qho kev tiv thaiv rau cem quav.
6. Txo txoj kev pheej hmoo ntawm kev tsim hom 2 mob ntshav qab zib los ntawm kev ncua ntawm kev nqus ntawm carbohydrates thiab cov rog.
7. Txhawb txoj kev khiav tawm hauv lub cev ntawm cov tshuaj lom neeg phem: slags, hnyav hlau, radionuclides.
8. Txhawb txoj kev loj hlob ntawm bifidobacteria - cov neeg tsim nyog tsim nyog ntawm kev zom cov zaub mov zoo.
9. Tiv thaiv tawm tsam cov kab mob txaus ntshai ntawm txoj hnyuv.
10. Pab tiv thaiv kev mob plawv. Ua rau kev siv cov cellulose txawm tias thaum 6 g tauj ib hnub yuav txo qhov kev pheej hmoo ntawm lub plawv tawm los ntawm 25%.
11. Saib xyuas kom zoo zoo ntawm cov txiav.
12. Tiv thaiv kom tsis txhob muaj roj cholesterol hauv cov phab ntsa ntawm cov hlab ntsha, thiab lawv nyob twj ywm.
Tsib tseeb txog fiber ntau
1. 80% ntawm cov pejxeem tsis tau txais fiber ntau txaus los ntawm cov khoom noj.
2. Noj tag nrho cov kua txiv hmab txiv ntoo, koj yuav tau 11 zaug ntxiv fiber ntau dua haus ib khob kua txiv apple.
3. Yog tias koj cov pluag tshais muaj fiber ntau, cov khoom noj tom qab yuav raug them koj 175 calories tsawg dua.
4. Hnub no, cov poj niam muaj hnub nyoog 18-35 xyoos muaj tsawg dua ntawm lawv cov zaub mov dua li cov neeg laus.
5. Peb cov ancestors tau siv li 35 gram roj ib hnub. Lawv tau txais los ntawm cov txiv hmab txiv ntoo, txiv ntseej thiab txiv hmab txiv ntoo. Hnub no, qhov tseem ceeb ntawm cov khoom noj muaj roj rau peb yog cov txiv hmab txiv ntoo.