Soluble fibers: lawv yog dab tsi, lawv yog dab tsi rau thiab khoom noj

Zoo Siab

• Cov txiaj ntsig yog dab tsi
• Cov khoom noj muaj nplua nuj nyob hauv soluble fiber
• Soluble fiber ntau cov khoom noj pabcuam hluav taws xob

Soluble fibers yog ib hom fiber ntau uas pom muaj nyob hauv cov txiv hmab txiv ntoo, zaub mov, zaub thiab zaub, uas yaj hauv dej, ua rau muaj kev sib xyaw ua ke uas muaj roj khov hauv plab, uas ua rau muaj kev xav ntau, vim tias cov zaub mov nyob hauv nws ntev Cov.

Tsis tas li ntawd, cov nplaim soluble pab tiv thaiv kom txhob cem quav, thaum lawv nqus dej mus rau hauv cov quav, noo noo lawv thiab ua rau lawv softer, pab lawv txoj kev hla dhau txoj hnyuv thiab kev khiav tawm.

Cov zaub mov muaj cov tshuaj soluble thiab insoluble, txawm li cas los xij, dab tsi sib txawv yog qhov lawv muaj ntawm txhua hom, yog li nws yog qhov tseem ceeb rau kev hloov cov zaub mov thiab ua kom muaj kev sib luag zoo.

Cov txiaj ntsig yog dab tsi

Cov txiaj ntsig ntawm soluble fibers muaj xws li:

1. Tsis qab los noj mov, vim tias lawv tsim cov roj khov ua kua nyeem thiab nyob ntev dua hauv plab, nce qhov kev xav ntawm satiety thiab txhawb kev poob phaus;
2. Txhim kho txoj haujlwm ntawm txoj hnyuv, raws li lawv hydrate cov ncuav mog qab zib fecal, tau pab rau mob plab zom mov thiab cem quav;
3. Txo cov roj (cholesterol) LDL, cov roj (cholesterol) tag nrho thiab triglycerides, vim tias lawv txo qis kev nqus ntawm cov rog los ntawm cov zaub mov, nce ntxiv txog lub zog ntawm cov kua tsib kua qaub thiab, thaum fermented hauv cov hnyuv los ntawm cov kab mob, tsim cov cim luv fatty acids, inhibiting cov synthesis ntawm cov roj hauv lub siab;
4. Txo cov piam thaj nqus ntawm cov zaub mov, vim hais tias thaum tsim cov kua hauv lub plab, kev nkag mus hauv cov zaub mov hauv cov plab hnyuv taum me me yog ncua, txo qis kev nqus ntawm cov piam thaj thiab rog, ua zoo rau cov neeg muaj mob ntshav qab zib thiab ntshav qab zib;
5. Txo txoj kev pheej hmoo ntawm cov teeb meem metabolic thiab zam tej yam kab mob xws li ua tsis taus pa txoj hnyuv, Crohn's mob los yog mob ua paug plab;
6. Txo cov ntsej muag ntxau, uas ua rau daim tawv nqaij zoo nkauj, ntxiv rau kev txhim kho kev tshem tawm cov co toxins tawm hauv lub cev;
7. Ua haujlwm ua khoom noj rau cov kab mob txoj hnyuv, ua yeeb yam raws li prebiotics.

Cov npluag yaj tau yooj yim kho los ntawm cov kab mob hauv cov hnyuv, uas kho lub pH thiab yog li inhibits cov kab mob hloov pauv ntawm bile acids mus rau hauv kev sib txuas nrog cov haujlwm carcinogenic, yog li nws ntseeg tias hom fiber ntau no tuaj yeem tiv thaiv txoj kev loj hlob ntawm txoj hnyuv.

Cov khoom noj muaj nplua nuj nyob hauv soluble fiber

Soluble fiber yog pom feem ntau hauv cov txiv hmab txiv ntoo thiab zaub, tab sis nws kuj tseem tuaj yeem pom hauv qee cov nplawm. Cov lus hauv qab no qhia tau cov nyiaj fiber ntau hauv qee cov zaub mov:

Cov ntsiab lus thiab qib ntawm viscosity ntawm lub fiber yuav nyob ntawm qhov degree ntawm kom loj hlob ntawm cov zaub. Yog li, paub tab ntau dua, qhov ntau dua ntawm qee cov hom soluble fiber, xws li cellulose thiab lignin, thaum txo cov ntsiab lus ntawm lwm hom soluble fiber, pectin.

Tus nqi ntawm tag nrho cov kev noj haus fiber ntau noj txhua hnub yuav tsum yog kwv yees li 25g, raws li World Health Organization (WHO), thiab tus nqi zoo tshaj plaws ntawm cov tshuaj fiber ntau rau kev noj yuav tsum yog 6 grams.

Soluble fiber ntau cov khoom noj pabcuam hluav taws xob

Kev noj haus fiber ntau tuaj yeem siv thaum nws tsis tuaj yeem noj cov khoom fiber ntau hauv ib hnub thiab ua tiav cov txiaj ntsig zoo ib yam. Qee qhov piv txwv yog Benefiber, Fiber Mais thiab Movidil.

Cov fibers no tuaj yeem pom hauv tsiav tshuaj thiab hauv cov hmoov, uas tuaj yeem diluted hauv dej, tshuaj yej, mis lossis kua txiv hmab txiv ntoo rau ntuj, piv txwv.