Noj cov zaub mov muaj fiber ntau, txwv tsis pub hu ua F-diet (los ntawm cov lus Askiv Fiber - "fiber") cog lus ua kom muaj qhov hnyav, stability - cov phaus ntxiv yuav tsis rov qab, qhov kev tsuj roj ntawm cov metabolism. Kev siv tau ntawm qhov kev ua no yog nyob rau hauv kev noj haus fiber ntau los yog fiber. Fiber ntau nyob rau hauv cov noob thiab nplej, yog ib feem ntawm lub plhaub pob zeb ntawm sab nrauv (sab nraud txheej), uas, raws li txoj cai, raug scraped tawm thaum ntxuav tu txheej txheem. Yog li ntawd, cov khoom noj khoom haus tsis zoo yog li no, nws preserves tus txheem ntawm cellulose. Hauv yav dhau los, cellulose tau hu ua "ballast substance" thiab cov neeg ua yuam kev pom tias nws yog ib qho kev nyuab siab tsis zoo, tsis muaj kev cuam tshuam los ntawm lub cev thiab raug tshem tawm. Tam sim no nws yog ib txoj hauv kev, sim ua kom tau tag nrho cov khoom nrog nws.
Muaj 2 hom fiber ntau - tsis paub thiab soluble. Qhov thib ob (pectin, hemicellulose, alginase, resin, pos hniav) muaj nyob rau hauv cereals thiab legumes - nplej, oats, barley, marine khoom, piv txwv li, nyob rau hauv pob thiab txiv hmab txiv ntoo thiab zaub. Nws zoo txo qhov theem ntawm cov roj cholesterol thiab tiv thaiv nws los ntawm ntau hom mob cancer. Thawj hom fiber (lignin, cellulose) kuj muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub, legumes thiab cereals. Tshwj xeeb tshaj yog ib tug ntau ntawm nws nyob rau hauv xim av mov. Nws tshem co toxins ntawm lub cev, ntxuav cov hnyuv. Qhov no yog lub cellulose uas pab kom poob phaus, raws li nws tsis yaj nyob rau hauv txoj hnyuv thiab lub plab, swells thiab retains lub siab ntawm satiety. Thiab feem ntau tseem ceeb, nws tsis muaj calories. Kom poob phaus thiab tib lub sij hawm zoo siv kom haus tau ob hom fiber ntau.
Ua raws li cov khoom noj uas muaj fiber ntau tsuas yog: noj ntau ntau cov zaub thiab txiv hmab txiv ntoo, cov khoom noj uas muaj qoob loo thiab cov khoom zoo li txhua yam nws tus kheej.
Qhib
Nyob rau hauv Oxford, thaum kev tshawb nrhiav txog kev mob cancer hauv kev coj ntawm Dr. E. Spencer, cov kws tshawb fawb tau pom tias ntau tus neeg noj cov roj, nws ceev nrhav nyhav. Cov kev tshawb fawb ntawm 38,000 Askiv cov neeg kawm ntawv tau pom zoo no txoj kev rau yav tom ntej. Nws ua rau cov poj niam muaj BMI ntawm kwv yees li 21.98 (uas yog qhov sib npaug hauv qab) yog tias lawv ua raws li kev coj noj coj noj haus, thiab cov poj niam uas xaiv cov khoom noj nqaij, thiab yog li ntawd siv tsawg fiber, muaj BMI txog 23.52.
Cov khoom uas muaj cov ntsiab lus loj ua rau peb siv cov zaub mov zoo dua, thiab, ua raws li, npaj cov hauj lwm rau lub puab tsaig. Koj tus kheej, tej zaum, pom, piv txwv li, thaum koj noj carrots. Koj muab ntau zog ntau dua li thaum koj noj, piv txwv li ib pob. Yog li ntawd, peb noj tsawg. Fiber, tau txais hauv plab los ntawm tus kabmob kua txob, ua rau ntau thiab tsawg dua, lub plab puv thiab tus cwj pwm txawv ntawm kev ua haujlwm. Muaj kev xav ntawm satiety tsis pub dhau 2 teev, thiab theem suab thaj nyob rau hauv cov ntshav stabilizes.
Sai sai calories
Yog tias koj muaj cov muaj roj txaus hauv koj qhov kev noj haus, ces txhua hnub koj yuav tsum mus ntawm 150 mus rau 175 kcal. Mus hlawv ntau calories, nyob rau hauv txhua txhua hnub koj yuav tsum khiav li 20 feeb. Tab sis ntawm cov nuj nqis ntawm dab tsi tshwm sim ntawm no? Ua ntej, lub tshuab fiber ntau ua rau lub cev ua kua qaub tshwj xeeb uas nqus cov roj. Secondly, nws tsim ib barrier rau nitrates thiab slows lub nqus ntawm qab zib. Thiab vim li ntawd, lub cev tsis nqus tag nrho cov calorie ntau ntau, qee yam ntawm lawv tuaj ntawm cov khoom noj khoom haus nrog rau cov fiber ntau.
Cov kws tshawb fawb ntseeg tias nce lub txiaj ntsim ntawm fiber ntau hauv kev noj txhua hnub yog ib qho yooj yim uas tswj kev qab los noj mov thiab hnyav. Nyob rau tib lub sijhawm, koj yuav nyob ruaj khov, ua haujlwm, thiab koj yuav muaj zog txaus rau kev kawm txhua hnub. Tom qab tag nrho, cov khoom noj khoom haus nplua nuj nyob rau hauv fiber feem ntau muaj ntau yam tseem ceeb heev: cov zaub mov, cov vitamins, biologically active tshuaj.
Koj yuav xav tau ntau npaum li cas thiaj li tau txais cov txiaj ntsig yam? Cov kws kho mob qhia kom tau txais 180 kcal nrog txiv hmab txiv ntoo (piv txwv, 1 kua txiv hmab txiv ntoo + 1 txiv kab ntxwv + 1 txiv tsawb), thiab ib co kws kho mob tau hais tias nws yog ib qho tseem ceeb uas yuav tsum tau nce mus rau 25-35 g. tsis pub tsawg tshaj 90 calories nrog zaub (zaub xam lav). Thiab nyob rau hauv kev noj haus muaj xws li tag nrho hom qoob mog qhob cij, porridge. Txiv hmab txiv ntoo yog ib qho zoo dua cov kua txiv hmab txiv ntoo tsis hloov. Txij li thaum, piv txwv li, txiv kab ntxwv kua txiv tsuas muaj 0.4 g ntawm fiber, thiab nyob rau hauv txiv kab ntxwv yog 7 (!) Times ntxiv. Hloov cov txiv laum los yog paj kws chais.
Cov zaub mov noj
Rau pluas tshais:
kev xaiv tooj 1 txiv hmab txiv ntoo nyias los ntawm 1 kua, pear thiab txiv duaj; ib lub txhab nyiaj ntawm yogurt thiab 2 tablespoons ntawm flaxseed.
xaiv tooj 2
50 grams ntawm cov pob kws cov pob kws nrog cov kua txiv hmab txiv ntoo thiab mis;
xaiv tooj 3
45 gram ntawm oatmeal rau hauv dej; 1 txiv tsawb, kua thiab 250 grams strawberries.
xaiv xov tooj 4
ob qho tagnrho-lis nplej, txiv tsawb, nqaij ncej qab.
tus xov tooj 5
75 grams prunes, 1 diav ntawm jam thiab butter, khoom qab zib nrog bran.
Rau pluas su:
xaiv tooj 1 150 grams ntawm qos yaj ywm nyob rau hauv ib tug Uniform thiab 200 grams zaub xam lav los ntawm hiav txwv kale.
xaiv tooj 2
150 grams ntawm Brussels hlav thiab stewed carrots nrog 2 dia ntawm salsa; ib qho chaw nrog chunks ntawm dub khob cij thiab ob tws txiv lws suav.
xaiv tooj 3
200 grams pasta los ntawm ntau yam ntawm hom qoob mog, pesto sauce thiab 150 grams ntawm qos yaj ywm.
xaiv xov tooj 4
200 grams cov zaub xam lav los ntawm 3 hom taum, cov cheese muag.
tus xov tooj 5
250 grums ntawm spinach kua zaub nrog spinach, medium duav nrog bran.
Noj hmo:
xaiv tooj 1
150 grams zaub xam lav thiab 200 grams ntsuab taum ntsuab.
xaiv tooj 2
150 grams cod nrog txiv qaub; 50 grams xim av mov 1 tablespoon ntawm capers thiab.
xaiv tooj 3
300 grams ntawm zaub kib, 50 grams pearl barley thiab tofu.
xaiv xov tooj 4
75 grams spaghetti los ntawm hnav hom qoob loo, lws suav sauce, 200 grams stewed eggplant.
tus xov tooj 5
80 grams ntawm pilaf los lentils thiab cov hmoov nplej xim av thiab 200 grams zaub nyias zaub nrog cov qoob loo ntawm cov cereal.