Tsis txhob noj muaj fiber ntautuaj yeem cuam tshuam koj kev noj qab haus huv. Piv txwv li, kev noj zaub mov tsis muaj fiber ntau tau txuas nrog cov teeb meem digestive xws li cem quav thiab dysbiosis, uas yog qhov loj hlob txawv txav ntawm cov kab mob phem hauv plab (8, 9, 10).
Puas roughage pab zom zaws?
Fiber, tseem hu ua roughage, yog ib feem ntawm cov khoom noj uas muaj cov nroj tsuag (cov nplej, txiv hmab txiv ntoo, zaub, txiv ntseej, thiab taum) uas lub cev tsis tuaj yeem tawg. Nws kis tau los ntawm lub cev undigested, ua kom koj lub plab zom mov huv thiab noj qab haus huv, ua kom lub plab zom mov, thiab tshem tawm cov roj cholesterol thiab cov teeb meem carcinogens tawm hauv lub cev.
roughage tiv thaiv cem quav li cas?
Soluble fiber ntau tso cai rau cov dej ntau nyob hauv koj cov quav, ua cov khib nyiab softer, loj dua, thiab yog li, yooj yim dua los ntawm koj cov hnyuv. Insoluble fiber ntxiv ntau rau koj cov khoom siv quav, uas ua rau nws nkag mus hauv koj lub plab thiab tiv thaiv qhov cem quav.
Qhov zoo tshaj plaws ntawm roughage yog dab tsi?
- YGrains (wholegrain bread, cereals, pasta)
- Bran.
- Brown rice.
- Daim tawv nqaij ntawm cov txiv hmab txiv ntoo thiab cov zaub stringy (eg. celery)
- Pulses(peas, taum,lentils)
- Citrus txiv hmab txiv ntoo pith.
Cov tsos mob ntawm cov fiber ntau yog dab tsi?
Cov tsos mob tsis txaus fiber ntau
- Nyob rau hauv plab/bloating.
- tshaib plab tom qab noj mov.
- ntshav qab zib hloov pauv.
- -cov roj (cholesterol) siab.
- Nyob / tsis muaj zog.
- mob.
