Sab saum toj 20 Cov Khoom Noj Muaj Zog hauv Soluble Fiber

Zoo Siab

• 1. Taum dub
• 2. Lima taum
• 3. Zaub pob zaub
• 4. Avocavos
• 5. Qos qos yaj ywm
• 6. Cov zaub mov ci
• 7. Lub ntsej muag qis
• 8. Cwjmem
• 9. Raum taum
• 10. Cov npua
• 11. Neeb qaum teb
• 12. Cov Apricots
• 13. Carrots
• 14. Cov txiv av
• 15. Kablia
• 16. Cov noob flax
• 17. Paj noob hlis noob
• 18. Hazelnuts
• 19. Oats
• 20. Barley
• Hauv qab kab

Kev noj haus fiber ntau yog cov carbohydrate hauv cov nroj tsuag uas koj lub cev tsis zom.

Txawm hais tias nws yog qhov tseem ceeb rau koj lub plab thiab kev noj qab haus huv tag nrho, feem ntau cov neeg tsis ncav cuag qhov xav tau txhua hnub (RDA) ntawm 25 thiab 38 grams rau cov poj niam thiab tus txiv neej, ntsig txog (1,).

Cov roj ntsha soluble thiab insoluble fiber pab pab koj cov quav ntau ntau thiab tuaj yeem siv los ua khoom noj rau cov kab mob zoo hauv koj cov hnyuv.

Soluble fiber ntau rub dej rau hauv koj lub plab, uas ua kom koj cov quav muag thiab txhawb qhov ua haujlwm ntawm lub plab.

Nws tsis tsuas yog pab koj xav tias muaj roj ntaug thiab txo qis cem quav tab sis kuj tseem yuav txo qis koj cov roj (cholesterol) thiab ntshav qab zib cov ntshav ().

Nov yog 20 khoom noj qab nyob zoo uas muaj tshuaj fiber ntau.

1. Taum dub

Taum dub tsis yog tsuas yog txoj kev zoo los muab koj cov tais diav uas zoo nkauj thiab zoo nkauj tab sis kuj ua rau muaj qhov muaj zog ntawm fiber ntau.

Ib lub khob (172 grams) ntim 15 grams, uas yog hais txog qhov neeg nruab nrab haus ib hnub, lossis 40-60% ntawm RDA rau cov neeg laus (, 4).

Taum Dub muaj pectin, ib daim ntawv ntawm soluble fiber uas ua gummy-zoo li hauv dej. Qhov no tuaj yeem ncua lub plab tsis zoo thiab ua rau koj lub siab ntev dua, ua kom koj lub cev muaj sijhawm ntau ntxiv los nqus cov khoom noj ().

Taum dub kuj tseem muaj protein thiab hlau, muaj calories tsawg, thiab yuav luag tsis muaj rog (4).

Cov ntsiab lus soluble fiber: 5.4 grams rau peb lub khob plaub hlis (129 grams) ntawm cov taum dub siav (6).

2. Lima taum

Lima taum, tseem hu ua butter taum, yog loj, tiaj, ntsuab taum ntsuab.

Lawv tsuas yog muaj carbs thiab protein ntau, ntxiv rau cov rog tsawg.

Lawv tau qis dua hauv kev noj haus fiber ntau dua li cov taum dub, tab sis lawv cov ntsiab lus fiber ntau yog yuav luag zoo ib yam. Lima taum tseem muaj cov soluble fiber pectin, uas cuam tshuam nrog txo cov ntshav qab zib kom tsawg spikes tom qab noj mov ().

Taum limo muaj kuab lom thaum nyoos thiab yuav tsum muab ziab thiab hau ua ntej koj noj (7).

Cov ntsiab lus soluble fiber: 5.3 grams rau peb lub khob plaub (128 grams) ntawm lim taum (6).

3. Zaub pob zaub

Lub ntiaj teb no yuav raug muab faib ua Brussels hlav tawm cov neeg nyiam thiab ntxub, tab sis txawm li cas los xij ntawm koj, nws tsis lees paub tias cov zaub no tau ntim cov vitamins thiab minerals, nrog rau ntau yam kab mob cancer.

Dab tsi ntxiv, Zaub pob qe yog qhov muaj txiaj ntsig zoo, nrog 4 gram ntawm ib khob (156 grams) (8).

Soluble fiber ntau hauv zaub pob hlav tuaj yeem siv los pub cov kab mob plab muaj txiaj ntsig. Cov no tsim cov vitamins K thiab B vitamins, nrog rau cov saw luv fatty acids uas yog txhawb koj lub plab.

Cov ntsiab lus soluble fiber: 2 gram rau ib-nrab khob (78 grams) ntawm Zaub pob qe (6).

4. Avocavos

Avocados yog pib los ntawm Mexico tab sis tau txais koob meej thoob ntiaj teb.

Haas avocados yog hom ntau hom. Lawv yog cov khoom noj uas zoo tshaj plaws ntawm cov rog nqaij rog, cov poov tshuaj, vitamin E, thiab kev noj haus.

Ib lub avocado ntim 13,5 grams ntawm kev noj haus fiber. Txawm li cas los xij, ib qho muab - lossis ib feem peb ntawm cov txiv hmab txiv ntoo - muab txog 4,5 grams, 1.4 ntawm uas yog soluble (9,).

Kev nplua nuj nyob rau hauv ob qho tib si soluble thiab insoluble fiber, avocados yeej sawv tawm hauv qhov no.

Piv nrog rau lwm cov laj kab muaj fiber ntau, lawv muaj cov kab mob txo qis phytate thiab oxalate, uas tuaj yeem txo cov khoom ntxhia ().

Cov ntsiab lus soluble fiber: 2.1 gram ib-caug avocado (6).

5. Qos qos yaj ywm

Cov qos yaj ywm qab zib muaj ntau nyob rau hauv potassium, beta carotene, B vitamins, thiab fiber. Tsuas yog ib nrab-qhov loj me qab qab zib cov pob khoom noj ntau dua li 400% ntawm Kev Siv Txhua Hnub Ua Haujlwm (RDI) ntawm cov vitamin A (12).

Dab tsi ntxiv, qhov nruab nrab qos yaj ywm muaj txog 4 gram ntawm fiber, yuav luag ib nrab ntawm yog soluble (12).

Yog li, cov qos yaj ywm qab zib tuaj yeem pab txhawb koj kom tag nrho cov dej fiber ntau kom tsawg.

Soluble fiber ntau yuav yog qhov tseem ceeb rau kev tswj xyuas qhov hnyav. Qhov ntau ntawm nws koj noj, ntau dua qhov kev tso tawm ntawm plab plab-satiety cov tshuaj hormones, uas yuav pab txo koj lub siab tag nrho ().

Cov ntsiab lus soluble fiber: 1,8 grams rau ib nrab khob (150 grams) ntawm cov qos liab (6).

6. Cov zaub mov ci

Zaub cob pob yog zaub paj ntoo uas loj zoo tuaj thaum lub caij txias. Nws yog feem ntau tsaus ntsuab, tab sis koj tuaj yeem nrhiav tau ntau hom paj yeeb.

Nws muaj vitamin K ntau, uas yuav pab koj cov ntshav txhaws, thiab yog qhov zoo ntawm folate, potassium, thiab vitamin C. Nws kuj muaj cov tshuaj antioxidant thiab anticancer (14,).

Zaub cob pob yog qhov zoo rau kev noj haus fiber ntau, nrog 2.6 grams rau 3.5 ounces (100 grams), ntau tshaj ib nrab ntawm yog soluble (14).

Tus nqi ntawm cov soluble fiber ntau hauv zaub cob pob tuaj yeem txhawb koj lub plab kev noj qab haus huv los ntawm kev noj cov kab mob zoo hauv koj lub plab hnyuv loj. Cov kab mob no tsim cov khoom lag luam luv luv-fatty acids, xws li butyrate thiab acetate.

Cov ntsiab lus soluble fiber: 1.5 grams rau ib-nrab khob (92 grams) ntawm zaub cob pob (6).

7. Lub ntsej muag qis

Turnips yog cov zaub hauv paus. Cov kab ntau dua feem ntau muab pub rau tsiaj txhu, tab sis cov hom me me yog qhov zoo ntxiv rau koj cov khoom noj.

Cov khoom noj khoom haus ntau tshaj plaws nyob rau hauv turnips yog poov tshuaj, tom qab los ntawm calcium thiab vitamins C thiab K (16).

Lawv kuj tseem zoo rau kev upping koj cov fiber ntau - 1 khob pob 5 grams fiber, 3.4 ntawm yog soluble (6, 16).

Cov ntsiab lus soluble fiber: 1.7 grams rau ib nrab khob (82 grams) ntawm kev ua zaub mov siav (6).

8. Cwjmem

Txiv moj co yog nkig thiab rov qab zoo dua thiab pab tau qhov txiaj ntsig zoo ntawm cov vitamin C, potassium, thiab ntau yam tshuaj tua kab mob ().

Dab tsi ntxiv, lawv yog qhov zoo tshaj plaws ntawm fiber ntau, muaj 5.5 grams nyob rau hauv ib lub txiv ntoo nruab nrab. Soluble fiber ntau txhawb 29% ntawm tag nrho cov zaub mov fiber ntau ntawm cov pears, daim ntawv tseem ceeb yog pectin (, 18).

Vim yog lawv lub siab fructose thiab sorbitol cov ntsiab lus, pears tuaj yeem qee zaum muaj qhov ua kom tau zoo laxative. Yog koj raug kev txom nyem los ntawm mob plab hnyuv (IBS), koj yuav tsum noj kom tsawg ().

Cov ntsiab lus soluble fiber: 1.5 grams rau ib nrab-tsuas pear (6).

9. Raum taum

Cov yam ntxwv zoo li tau muab lub raum taum lawv lub npe.

Lawv yog cov khoom xyaw tseem ceeb hauv chili con carne thiab qhov zoo ntawm kev noj haus fiber ntau, cov carbs nyuaj, thiab cov protein. Lawv kuj yuav luag tsis muaj rog thiab muaj qee cov calcium thiab hlau (19).

Cov raum taum yog qhov zoo ntawm cov tshuaj fiber ntau, tshwj xeeb pectin.

Txawm li cas los xij, qee tus neeg pom tias taum nyuaj kom zom. Yog tias yog li no rau koj, pib nce raum rau koj lub raum kom maj mam kom tsis txhob noj ntshav.

Cov ntsiab lus soluble fiber: 3 gram rau peb-peb lub khob (133 grams) ntawm cov noob taum (6).

10. Cov npua

Figs yog ib qho ntawm cov thawj coj nroj tsuag hauv tib neeg keeb kwm.

Lawv yog cov ua rau lub cev ua kom zoo, muaj cov calcium, magnesium, potassium, B vitamins, thiab lwm yam as-ham.

Ob lub txiv ntseej thiab cov figs yog qhov zoo los ntawm cov tshuaj fiber ntau, uas ua rau kom cov zaub mov txav dhau ntawm koj txoj hnyuv, muaj sijhawm ntxiv rau kev nqus ntawm lub cev ().

Raws li cov ntaub ntawv pov thawj zoo, cov txiv ntseej qhuav tau siv los tshuaj hauv tsev los daws qhov cem quav tau ntau xyoo. Thaum ib txoj kev tshawb nrhiav tau pom tias cov txiv cev paum txhim kho txoj hnyuv plab ua rau quav dev, kev tshawb fawb txog tib neeg yog tsis muaj ().

Cov ntsiab lus soluble fiber: 1.9 grams rau ib lub khob plaub (37 grams) ntawm cov figs qhuav (6).

11. Neeb qaum teb

Nectarines yog cov txiv ntoo pob zeb uas loj hlob hauv sov, huab cua tsis zoo. Lawv zoo sib xws nrog cov txiv duaj, tab sis tsis txhob muaj cov yam ntxwv zoo li lub ntsej muag tawv nqaij.

Lawv yog ib qho txiaj ntsig zoo ntawm cov vitamins, vitamins, thiab cov vitamin E. Dab tsi ntxiv, lawv muaj ntau yam tshuaj uas muaj cov tshuaj antioxidant (22,).

Ib qho nruab nrab nectarine muaj 2.4 gram ntawm fiber, ntau dua ib nrab ntawm cov yog soluble (6, 22).

Cov ntsiab lus soluble fiber: 1.4 grams rau ib lub cev nruab nrab me me (6).

12. Cov Apricots

Apricots yog cov me, cov txiv hmab txiv ntoo qab zib uas muaj xim daj los ntawm txiv kab ntxwv, nrog rau daim tswg liab liab.

Lawv tsis muaj calories ntau thiab yog qhov zoo ntawm cov vitamins A thiab C (24).

Peb apricots muab 2.1 grams fiber, feem ntau ntawm cov yog soluble (6, 24).

Hauv cov tebchaws Esxias, apricots tau siv rau hauv cov tshuaj pej xeem tau ntau xyoo, thiab nws ntseeg tias lawv tuaj yeem tiv thaiv tib neeg los ntawm kab mob plawv ().

Lawv kuj yuav pab kev zom zaub mov. Ib txoj kev tshawb nrhiav pom tias nas noj fiber ntau los ntawm apricots muaj qhov hnyav dua cov quav dua li cov uas tau txais insoluble fiber ntau ib leeg ().

Cov ntsiab lus soluble fiber: 1.4 grams tauj ib 3 apricots (6).

13. Carrots

Carrots yog ib cov zaub uas nrov tshaj plaws thiab nyob hauv lub ntiaj teb.

Npaum lossis ncu, zaub ntug hauv paus yog cov khoom xyaw tseem ceeb hauv ntau cov zaub mov txawv, tab sis lawv kuj tuaj yeem muab rau hauv cov zaub xam lav lossis siv los ua cov khoom qab zib xws li ncuav mog qab zib hauv zaub ntug hauv paus.

Nrog rau qhov laj thawj, koj yuav tau hais kom koj yog menyuam yaus noj zaub ntsuab pab kom koj pom kev tsaus ntuj.

Carrots tau ntim nrog beta carotene, qee qhov hloov pauv mus rau hauv cov vitamin A. Cov vitamins no txhawb koj lub qhov muag thiab tseem ceeb tshwj xeeb rau kev pom kev hmo ntuj ().

Ib khob (128 grams) ntawm txhoov carrots muaj 4.6 gram ntawm kev noj haus muaj fiber, 2.4 ntawm uas yog soluble (27).

Txij li ntau tus neeg nyiam noj cov zaub no txhua hnub, nws tuaj yeem yog qhov tseem ceeb ntawm cov tshuaj fiber ntau.

Cov ntsiab lus soluble fiber: 2.4 gram ib khob (128 grams) ntawm carrots siav (6).

14. Cov txiv av

Apples yog ib qho uas feem ntau noj txiv hmab txiv ntoo hauv ntiaj teb. Feem ntau hom yog cov qab zib heev, tab sis lwm tus neeg zoo li Granny Smith tuaj yeem muaj qaub heev.

"Ib lub txiv av ib hnub ua rau tus kws kho mob ploj mus" yog ib qhov lus piv txwv qub uas yuav muaj qee qhov tseeb, vim tias kev noj cov txiv no yog qhov cuam tshuam nrog kev pheej hmoo tsawg ntawm ntau cov kab mob mus ntev ().

Cov txiv av ntim ntau cov vitamins thiab minerals thiab yog qhov muaj txiaj ntsig zoo ntawm cov tshuaj fiber ntau pectin. Kua pectin yuav muaj ntau cov txiaj ntsig kev noj qab haus huv, xws li txo qis kev pheej hmoo ntawm kab mob plawv thiab txhim kho lub plab ua haujlwm (,).

Cov ntsiab lus soluble fiber: 1 gram rau hauv nruab nrab cov kua (6).

15. Kablia

Guavas yog cov txiv hmab txiv ntoo hauv tebchaws Mexico thiab Central thiab South America. Lawv cov tawv nqaij yog feem ntau ntsuab, thaum lub pulp tuaj yeem muaj los ntawm-dawb mus rau tob-liab.

Ib qho duav tau li 3 gram ntawm kev noj haus muaj fiber ntau, li 30% ntawm yog soluble (6, 31).

Cov txiv no tau ua rau pom txo cov ntshav qab zib, nrog rau tag nrho cov roj (cholesterol), triglycerides, thiab LDL (tsis zoo) cov roj (cholesterol) nyob rau hauv cov neeg noj qab haus huv. Hauv qee qhov, qhov no tuaj yeem yog vim cov tshuaj fiber ntau pectin, tuaj yeem ncua kev nqus ntawm qab zib ().

Cov ntsiab lus soluble fiber: 1.1 grams rau ib lub txiv ntoo nyoos (6).

16. Cov noob flax

Cov noob flax, tseem hu ua linseeds, yog cov pob daj me me, daj, lossis cov noob kub.

Lawv ntim khoom noj khoom haus zoo xuas nrig ntaus thiab tuaj yeem ua qhov zoo rau kev txhim kho cov zaub mov zoo ntawm koj cov smoothies, qhob cij, lossis zaub mov.

Txau 1 tablespoon ntawm av flax noob dua koj cov porridge tuaj yeem ntxiv 3,5 grams ntawm fiber ntau thiab 2 grams protein rau koj lub tshais. Lawv kuj tseem yog ib qho zoo tshaj plaws cog ntawm tsob ntoo ntawm omega-3 fats ().

Yog tias ua tau, tsau av flax noob thaum hmo ntuj, vim tias qhov no tso cai rau lawv cov tshuaj fiber yaj ua ke nrog dej los tsim lub gel, uas yuav pab kev zom.

Cov ntsiab lus soluble fiber: 0.6–1.2 grams rau ib diav (14 grams) ntawm cov noob flax (6).

17. Paj noob hlis noob

Cov noob paj noob hlis yog cov khoom noj txom ncauj zoo heev thiab feem ntau yuav cov khoom noj uas twb raug plhaub los qhia lub hnub ci lub siab.

Lawv muaj kwv yees li 3 gram ntawm kev noj haus fiber ntau rau ib khob plaub, 1 gram ntawm yog soluble. Dab tsi ntxiv, lawv tau nplua nuj hauv cov khoom noj uas muaj monounsaturated thiab polyunsaturated, protein, magnesium, selenium, thiab hlau (6, 34).

Cov ntsiab lus soluble fiber: 1 gram rau ib-plaub khob (35 grams) ntawm paj noob hlis (6).

18. Hazelnuts

Hazelnuts yog ib hom txiv ntoo yooj yim uas tuaj yeem noj cov khoom nyoos lossis ci ua kom muaj lub tsw qab. Lawv feem ntau kuj tau siv los ua kev coj ua nyob rau hauv chocolate bar thiab kis tau.

Ib feem plaub ntawm lub khob ntawm hazelnuts tau ntim txog 3.3 grams ntawm kev noj haus fiber, ib feem peb ntawm cov yog soluble. Ib qho ntxiv, lawv tau nplua nuj nyob hauv cov rog uas tsis rog, vitamin E, thiamine, thiab hlau (6, 35).

Ib feem vim lawv cov ntsiab lus fiber ntau, hazelnuts tuaj yeem pab txo koj cov kev pheej hmoo mob plawv los ntawm kev txo qis roj LDL (phem) cov roj ().

Cov ntsiab lus soluble fiber: 1.1 gram rau ib-plaub khob (34 grams) ntawm hazelnuts (6).

19. Oats

Oats yog ib qho ntawm ntau yam thiab ntau cov khoom noj muaj txiaj ntsig ib puag ncig. Koj tuaj yeem siv lawv los ua khoom noj ua tshais, khob cij, scones, flapjacks, lossis txiv ntoo tawg.

Lawv muaj cov beta glucan, uas yog ib hom tshuaj fiber ntau uas cuam tshuam nrog txo cov roj (cholesterol) LDL (phem) thiab tswj ntshav qab zib. Nws tau kwv yees tias 3 gram ntawm oat beta glucan ib hnub tuaj yeem txo koj txoj kev pheej hmoo mob plawv (,).

Txog 1.25 khob (100 grams) ntawm cov txiv ntoo qhuav muaj 10 grams ntawm tag nrho cov tshuaj fiber. Qhov no tau muab faib ua 5.8 gram ntawm cov insoluble thiab 4.2 grams soluble fiber, 3.6 ntawm cov ntawd yog beta glucan (,, 41).

Beta glucan kuj tseem yog dab tsi muab porridge nws cov yam ntxwv cream zoo nkauj.

Cov ntsiab lus soluble fiber: 1,9 gram ib khob (233 grams) ntawm cov nqaij siav (6).

20. Barley

Qee tus neeg yuav koom nrog barley nrog kev lag luam ua lag luam ua khoom noj, tab sis cov khoom noj khoom noj khoom haus qub no feem ntau kuj tau siv los ua kua zaub, stews, lossis risottos.

Zoo li oats, nws muaj li ntawm 3.5-5.9% ntawm cov soluble fiber beta glucan, uas tau pom tias txo qis koj cov kab mob plawv ().

Lwm cov qauv ntawm cov xim fiber ntau hauv barley yog psyllium, pectin, thiab guar gum ().

Cov ntsiab lus soluble fiber: 0.8 grams rau ib nrab khob (79 grams) ntawm ci barley (6).

Hauv qab kab

Soluble fiber yog qhov zoo rau koj lub plab thiab kev noj qab haus huv tag nrho, txo koj cov kev pheej hmoo ntawm kev mob plawv los ntawm kev txo qis roj LDL (phem) thiab pab koj sib luag hauv koj cov ntshav qab zib.

Yog tias koj xav nce koj cov roj fiber ntau ua kom tsawg, nws yog qhov zoo tshaj los pib maj mam thiab tsim kom maj mam ua.

Nws tseem yog ib lub tswv yim zoo kom haus dej kom ntau. Qhov no yuav pab kom cov tshuaj fiber ntau ua rau lub ntsej muag, uas pab cuam zom zaub mov thiab tiv thaiv cem quav.

Txhua cov txiv hmab txiv ntoo, zaub, nplej thiab pob zeb muaj qee cov nplua nuj fiber ntau, tab sis qee yam zaub mov zoo li Brussels sprouts, avocados, flax noob, thiab taum dub yog cov qab zib ntawm cov qoob loo.