Qee zaum thaum sawv ntxov muaj kev kub ntxhov thaum koj xav tau noj tshais, thiab nws zoo li tsis muaj sijhawm lossis tsis nco qab noj mov. Tab sis, raws li koj paub, nws yog noj tshais uas teeb lub suab nrov thiab them nqi rau tag nrho hnub. Peb tsis tau nkag siab meej tias nws tseem ceeb npaum li cas - tsis txhob nco cov zaub mov thaum sawv ntxov.
Dab tsi yog noj tshais
Peb noj tshais yuav tsum muaj kev sib xyaw ntawm macroelements: protein, carbohydrates, muaj txiaj ntsig roj, fiber ntau, cov zaub mov thiab cov vitamins. Thiab nws yog cov fiber uas yog cov khoom noj tseem ceeb tshaj plaws ntawm koj pluas noj thaum sawv ntxov. Qhov no yog cov carbohydrate uas tib neeg plab tsis muaj peev xwm zom. Dua li ntawm qhov no, cov fiber muaj txiaj ntsig tsis muaj txiaj ntsig rau txoj hnyuv microflora. Cov peev txheej tshaj plaws ntawm cov ntawv loj no yog cov stalks thiab cov nplej ntawm cov nroj tsuag, cereals thiab zaub. Cov Soluble fiber (yog feem ntau nyob hauv cov txiv hmab txiv ntoo), tig mus rau hauv gel loj, yog khoom noj khoom haus rau cov kab mob muaj txiaj ntsig. Thiab cov ntxhib insoluble txhim kho kev zom zaub mov.
Pluas tshais tsis tuaj yeem ploj lawm nyob rau hauv txhua rooj plaub
Yees duab: unsplash.com.
Qhov twg muaj fiber ntau
Cov fiber muaj nyob hauv cov khoom lag luam ntawm cov zaub chiv keeb, vim tias cov phab ntsa ntawm tes yog ncua hauv cov tsiaj hlwb. Cov thawj coj fiber ntau cov ntsiab lus Dried, cov noob txiv ntoo qhuav, taum, millet, carrots. Ntau pectin hauv txiv apples, beets, plum, dub currant.
Vim li cas koj yuav tsum tau noj cov khoom nrog fiber ntau
Cov fiber huv cov hnyuv. Tso nws los ntawm cov khoom noj khoom haus thiab ntau yam tshuaj lom, nws ntxuav tag nrho lub cev. Cov fiber kuj tseem ua rau muaj kev cuam tshuam hnyav. Vim o, kev noj haus cov hmoov nplej muab lub siab satiety, tau ntev ntev tiv thaiv cov zaub mov thiab kev noj ntau dua.
Cov fiber taug kev los li qub qib ntawm cov ntshav, yuav siv rau nws tus kheej thiab qhia cov roj cholesterol los ntawm lub cev tiv thaiv kev mob asterosclerosis.
Oatmeal nrog cov txiv ntoo hav zoov thiab cov txiv hmab txiv ntoo qhuav - qhov kev xaiv zoo ntawm cov txiaj ntsig zoo hauv fiber ntau
Yees duab: unsplash.com.
Kev siv cov fiber ntau thaum sawv ntxov muaj zog pab tswj kev nrawm ntawm cov metabolism. Hauv qab no yog qee qhov kev xaiv noj tshais nplua nuj nyob rau hauv fiber:
- oatmeal nrog cov ntoo hav zoov nrog txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav (hnub, apricots, raisins, plums)
- Bran nrog cov roj Greek tsawg, nrog plum thiab cinnamon
- Qe-Pasota rau tag nrho cov zaub mov ci nrog avocado thiab cherry txiv lws suav
- Cov paj npleg los ntawm cov noob tshuaj yej, siav los ntawm cov roj av uas tsis muaj roj tsawg, tsis siv neeg nplua nuj nplua nuj ntawm almond txiv ntoo thiab cov hnub sib tsoo
- Cov nplej uas puv pancakes nrog txiv laum huab xeeb
- Blueberry pancakes lossis khoom tawv nplaum waffles
- Parf los ntawm lub npe yogurt.