Cov khoom noj muaj qhov ntxim nyiam

Zoo Siab

• Cov nqi ntawm Fiber nyob rau hauv Txiv Hmab Txiv Ntoo
• Qauj khoom noj rau me nyuam
• Cov ntawv qhia kom daws txoj hnyuv

Cov khoom noj nrog lub laxative siv yog cov nplua nuj nyob hauv fiber ntau thiab dej, nyiam lub plab hnyuv hla mus los thiab pab txhawm rau txhawm rau ntim ntau ntxiv ntawm cov quav. Qee cov khoom noj uas muaj qhov ua kom laxative yog papaya, plum, taub dag, chia noob, zaub xas lav thiab oats, thiab nws yog qhov tseem ceeb uas lawv suav nrog hauv lub neej txhua hnub, thiab nws kuj tseem ceeb tias 1.5 rau 2.0 liv dej tau noj ib hnub ., Vim tias dej yog qhov tsim nyog rau lub cev ntawm cov nqaij thiab pab txhawb kev tso quav ntawm cov quav thoob plaws lub plab hnyuv.

Qee cov khoom noj uas muaj qhov tsis xis cev thiab yuav tsum tau suav nrog cov khoom noj noj haus txhua hnub yog:

• Zaub: zaub xas lav, arugula, zaub dej, kale, zaub cob pob, txaij thiab zucchini;
• Nplej oats, oat bran, xeb nplej, pob kws, lentils, quinoa;
• Noob: chia, flaxseed, noob hnav;
• Oilseeds: txiv ntseej, txiv laum huab xeeb, txiv ntseej ntoo, tsob txiv ntoo;
• Dej qab zib: kas fes, liab cawv, ib lub goblet tom qab noj mov, txiv qaub ntsuab tshuaj yej thiab cascara dawb huv;
• Txiv Hmab Txiv Ntoo: txiv ntaub ntoo, txiv cev, pear, kua, plum, kiwi.

Ntxiv nrog rau cov zaub mov no, haus cov kua mis yogurt tsawg kawg yog 3 zaug hauv ib lub lim tiam tseem pab tswj cov plab hnyuv muaj txiaj ntsig thiab tua cov quav tawv. Saib 3 zaub mov txawv rau hom tshuaj pleev ib ce ua kom zoo nkauj.

Txheeb xyuas cov kev xaiv ntau dua ntawm cov txiv hmab txiv ntoo uas muaj cov tshuaj fiber ntau thiab uas yuav muaj cov txiaj ntsig zoo:

Cov nqi ntawm Fiber nyob rau hauv Txiv Hmab Txiv Ntoo

Cov lus hauv qab no qhia txog cov nyiaj thiab cov dej ib 100 g ntawm cov txiv hmab txiv ntoo:

Nws yog ib qho tseem ceeb kom nco ntsoov tias kev noj haus fiber ntau yuav tsum muaj nrog kev noj haus zoo, raws li kev haus ntau dhau fiber ntau hauv ib hnub tsis haus dej tsis txaus yuav ua rau cov lus rov tsis zoo, ua cem quav.

Qauj khoom noj rau me nyuam

Nws yog ib qho muaj rau tus menyuam mos txoj hnyuv kom thiaj cem quav, nws yog qhov tseem ceeb rau suav nrog cov zaub mov xws li:

• Txiv Hmab Txiv Ntoo: Papaya, txiv kab ntxwv, avocado, txiv tsawb, txiv quav ntswv nyoos, dib liab, txiv cev, txiv ntoo, txiv ntseej, txiv nkhaus taw, txiv puv luj;
• Zaub: taub dag, almond, soob, dib, zaub qhwv, zaub ntsuab, qos, ntsuab taum thiab zaub ntsuab,
• Cereals: Cov ncuav qhob cij, oats, txhuv xim av, cov nplej xim av thiab pob kws;
• Muaj: peas, lentils thiab taum.

Cov menyuam mos yuav tsum muaj cov fiber ntau dua li cov neeg laus, thiab yuav tsum tau noj tsawg tsawg cov zaub mov uas teev saum toj ib hnub. Ib qho ntxiv, cov menyuam yaus uas muaj hnub nyoog tshaj li 1 xyoos kuj tseem tuaj yeem haus cov kua mis yogurt, uas muaj cov kab mob me me uas txhim kho plab hnyuv thiab ua kom tawv nqaij tiv thaiv. Saib 4 piv txwv ntawm cov tshuaj pleev tsev rau cov menyuam mos.

Cov ntawv qhia kom daws txoj hnyuv

Cov lus hauv qab no qhia ib qho piv txwv ntawm cov zaub mov 3-hnub muaj nplua nuj nyob hauv fiber ntau mus tua cov cem quav.

Ntxiv rau ntuj yogurt, kefir thiab kombucha tseem muaj cov nplua nuj probiotics, cov kab mob zoo uas yuav pab lub plab ua haujlwm, txhim kho mus ob peb vas thiab ntxiv dag zog rau lub cev.