Cov ntsiab lus ntawm tsab xov xwm
Lifyog ib qho tseem ceeb heev. Nws dhau los ntawm lub plab undigested thiab ncav cuag txoj hnyuv. Nyob ntawd, nws pub cov kab mob plab zoo. Fiber kuj txhawb kev poob phaus, txo cov ntshav qab zib thiab txhim kho cem quav.
Qhov pom zoo noj txhua hnub yog 25 grams rau cov poj niam thiab 38 grams rau txiv neej. Txawm li cas los xij, feem ntau cov neeg noj txog 15-17 grams tauj ib hnub, lossis ib nrab ntawm kev noj txhua hnub.
Nws yog qhov yooj yim heev los ua kom koj cov khoom noj muaj fiber ntau. cov khoom noj muaj fiber ntau Tus nqi uas yuav tsum tau noj txhua hnub tuaj yeem noj tau zoo. Thov "Cov khoom noj uas muaj fiber ntau " ve "Cov txiaj ntsig ntawm cov khoom noj fiber ntau"...
Fiber ntau yog dab tsi?
Lifyog ib feem tseem ceeb ntawm kev noj qab haus huv. Kev noj fiber ntau txhais tau tias noj qab nyob zoo, tiv thaiv hom 2 mob ntshav qab zib thiab qhov hnyav nce.
Nws raug pom zoo tias cov txiv neej haus 38 grams fiber ntau ib hnub, thaum tus nqi no yog 25 grams rau cov poj niam.
Txawm li cas los xij, tag nrho fibers nws tsis muaj qhov cuam tshuam tib yam rau lub cev, thiab kev noj qab haus huv ntawm ntau hom kuj txawv.
Ntau hom Fiber
Dietary fiber yog ib pawg ntawm carbohydrates uas tsis tuaj yeem zom tau hauv tib neeg. Nws muaj nyob rau hauv tag nrho cov khoom noj cog, suav nrog txiv hmab txiv ntoo, zaub, txiv ntoo, noob, thiab nplej.
Kev noj zaub mov fiber ntau tuaj yeem faib ua ntau txoj hauv kev, raws li nws hais txog ntau hom sib txawv ntawm pawg carbohydrates. Txawm li cas los xij, feem ntau nws yog pawg raws li hauv qab no raws li nws qhov kev daws teeb meem:
Insoluble fibers
Cov fibers no yog insoluble hauv dej. Nws feem ntau dhau los ntawm cov hnyuv tsis hloov pauv thiab ntxiv ntau rau cov quav.
soluble fibers
Cov fibers no nqus dej hauv plab los tsim cov jelly zoo li muab tshuaj txhuam. Qhov no slows lub digestion ntawm cov zaub mov peb noj.
Feem ntau cov khoom noj muaj ob qho tib si soluble thiab insoluble fiber.
Cov zaub mov uas feem ntau muaj cov fiber ntau tsis muaj dej muaj xws li nplej, nplej bran, thiab qee cov txiv hmab txiv ntoo (xws li avocados) thiab zaub (xws li celery thiab zaub paj).
Qhov zoo ntawm cov fiber ntau soluble yog qee cov txiv hmab txiv ntoo (xws li txiv pos nphuab thiab txiv tsawb) thiab zaub (xws li broccoli thiab carrots) zoo li oats, flaxseed, taum thiab lentils.
Dab tsi yog qhov txiaj ntsig ntawm Fiber?
Fiber pab kom lub plab noj qab nyob zoo
Kev noj fiber ntau pab tswj lub plab zom mov tsis tu ncua thiab txo qhov cem quav.
Ib txoj kev tshawb nrhiav pom tias 77% ntawm cov neeg uas muaj cem quav ntev pom tau tias tsuas yog noj fiber ntau.
Tsis tas li ntawd, qhov txaus ntawm fiber ntau tau xav tias yuav ua rau muaj kev loj hlob ntawm "zoo" kab mob hauv plab ntawm qee qhov.
Piv txwv li, soluble fibers hu ua prebiotics pub cov kab mob zoo hauv plab. Nws pab kev noj qab haus huv los ntawm kev pab txhim kho cov kab mob plab zoo.
Lawv kuj nce ntau cov khoom noj muaj txiaj ntsig, suav nrog cov roj ntsha luv luv xws li butyrate, uas tau xav tias yuav pab txhawb lub cev tsis muaj zog thiab lub plab ua haujlwm.
Nws yog ib qho tseem ceeb kom muaj lub plab hnyuv muaj zog. Nws pab kom koj noj qab nyob zoo los ntawm kev tiv thaiv cov kab mob thiab cov kab mob tsis zoo los ntawm lub cev.
Qee cov khoom noj prebiotic yog oats, txiv tsawb thiab strawberries.
Fiber pab nrog poob phaus los ntawm kev muab satiety
Noj cov zaub mov uas muaj fiber ntau pab kom poob phaus.
Cov kev tshawb fawb soj ntsuam pom tau hais tias cov neeg uas noj fiber ntau yuav hnyav dua thiab muaj kev noj qab haus huv ntawm lub cev.
Qhov no yog vim, cov khoom noj muaj fiber ntauNws yog qis hauv calories thiab ntau ntxiv dua li cov khoom noj uas tsis muaj fiber ntau. Qhov no, cov khoom noj muaj fiber ntauNws txhais tau tias nws tuaj yeem pab koj noj tsawg dua yam tsis tau paub txog nws.
Fiber tiv thaiv los ntawm hom 2 mob ntshav qab zib
Kev noj cov fiber ntau pom zoo ua ntu zus yog xav tias yuav pab tiv thaiv thiab kho mob ntshav qab zib hom 2.
Raws li kev soj ntsuam kev tshawb fawb, cov neeg uas haus fiber ntau muaj tsawg dua kev pheej hmoo ntawm kev mob ntshav qab zib hom 2.
Ib txoj kev tshawb nrhiav uas ua raws li 14 tus neeg rau 75.000 xyoo pom tias cov neeg uas noj ntau dua 15 grams fiber ntau ib hnub twg muaj qhov pheej hmoo tsawg dua ntawm kev mob ntshav qab zib.
Tsis tas li ntawd, qhov kev pheej hmoo no tsawg tshaj plaws hauv cov pab pawg uas noj cov fiber ntau insoluble.
Lwm txoj kev tshawb nrhiav pom tias cov neeg uas noj 3-5 servings ntawm tag nrho cov nplej ib hnub twg muaj 26% qis dua ntawm hom 2 mob ntshav qab zib.
Yog tias koj twb muaj ntshav qab zib lawm, nws tau xav tias noj fiber ntau tuaj yeem pab tswj cov ntshav qab zib.
Qhov no yog vim li cas cov fiber ntau soluble slows lub plab zom mov thiab nqus cov suab thaj, ua rau cov ntshav qab zib maj mam nce ntxiv thiab txo cov piam thaj hauv cov ntshav.
Kev tshawb fawb qhia tau hais tias kev noj fiber ntau ntxiv, tshwj xeeb tshaj yog cov fiber ntau soluble, tuaj yeem txo cov ntshav qab zib thiab txhim kho cov metabolism hauv cov neeg mob ntshav qab zib hom 2.
Puas yog Fiber Ua Phem?
Kev noj zaub mov fiber ntau ntxiv muab ntau yam txiaj ntsig kev noj qab haus huv, tab sis qee zaum tuaj yeem ua teeb meem.
Yog tias koj tsis siv los noj fiber ntau, dheev ua rau koj noj ntau npaum li cas tuaj yeem ua rau digestive tsos mob xws li tsam plab, mob, thiab roj.
Tsis tas li ntawd, rau cov neeg uas muaj mob plab plob tsis so tswj (IBS), cov zaub mov muaj fiber ntau tej zaum yuav muaj teeb meem.
Qhov no yog vim ntau cov khoom noj muaj fiber ntau Nws kuj tseem muaj fermentable carbohydrates hu ua FODMAPs. Cov no paub tias ua rau IBS cov tsos mob hnyav dua.
Cov Khoom Noj Fibrous yog dab tsi?
pears
pearsNws yog ib lub txiv hmab txiv ntoo qab thiab noj qab nyob zoo. Nws yog ib qho ntawm cov txiv hmab txiv ntoo zoo tshaj plaws ntawm fiber ntau.
Cov ntsiab lus fiber ntau: Ib qho nruab nrab pear muaj 5.5 grams fiber ntau, thiab 100 grams fiber ntau muaj 3.1 grams.
txiv pos nphuab
txiv pos nphuab Nws yog cov txiv hmab txiv ntoo qab thiab nrov. Nws tseem tastier tshaj tej zaub mov tsis zoo. Nws kuj yog ib qho ntawm cov txiv hmab txiv ntoo-dense. Nws tau ntim nrog vitamin C, manganese, thiab txhua yam muaj zog antioxidants.
Cov ntsiab lus fiber ntau: Muaj 100 grams fiber ntau hauv 2 grams. Muab cov ntsiab lus calorie tsawg ntawm strawberries, qhov no yog tus nqi siab heev.
avocado
avocado Nws txawv ntawm lwm cov txiv hmab txiv ntoo. Hloov cov carbohydrates, nws muaj cov rog zoo. Nws muaj ntau cov vitamin C, potassium, magnesium, vitamin E thiab ntau cov vitamins B. Nws kuj muaj ntau yam txiaj ntsig kev noj qab haus huv.
Cov ntsiab lus fiber ntau: Muaj 100 grams fiber ntau rau 6.7 grams.
apples
applesNws yog ib qho ntawm cov txiv hmab txiv ntoo uas txaus siab tshaj plaws. Nws kuj tseem muaj cov ntsiab lus fiber ntau.
Cov ntsiab lus fiber ntau: Ib lub txiv apple nruab nrab muaj 4.4 grams fiber ntau, thiab 100 grams ntawm nws muaj 2.4 grams fiber.
txiv pos
Raspberries yog cov txiv hmab txiv ntoo muaj txiaj ntsig zoo nrog lub zog tsw heev. Nws yog loaded nrog vitamin C thiab manganese.
Cov ntsiab lus fiber ntau: Ib khob muaj 8 grams fiber ntau, thaum 100 grams muaj 6.5 grams.
tsawb
tsawbNws yog qhov zoo ntawm ntau cov vitamins thiab minerals, suav nrog vitamin C, vitamin B6 thiab potassium.
fiber ntau: Cov txiv tsawb nruab nrab muaj 3.1 grams fiber ntau thiab 100 grams fiber ntau rau 2.6 grams.
Ib qho txiv tsawb ntsuab los yog tsis tau siav muaj ntau cov hmoov txhuv nplej siab resistant, ib hom carbohydrate uas tsis tuaj yeem ua tau zoo li fiber ntau.
Berries
Blueberries (3,6 grams ib khob) thiab blackberries (7,6 grams ib khob) muab fiber ntau.
carrots
carrots Nws yog ib qho qab, crunchy thiab muaj txiaj ntsig zoo hauv paus zaub. Nws muaj vitamin K, vitamin B6, magnesium thiab beta carotene, antioxidant uas dhau los ua vitamin A hauv lub cev.
Cov ntsiab lus fiber ntau: Muaj 3.4 grams fiber ntau hauv ib khob thiab 100 grams fiber ntau rau 2.8 grams. Qhov no yog tus nqi siab heev, muab cov ntsiab lus calorie tsawg ntawm carrots.
beet
beetNws yog cov hauv paus zaub uas muaj ntau yam khoom noj tseem ceeb xws li folate, hlau, tooj liab, manganese thiab potassium.
Cov inorganic nitrates nyob rau hauv beets yog cov as-ham paub tias muaj ntau yam txiaj ntsig ntsig txog kev tswj ntshav siab thiab kev ua haujlwm ntawm lub cev.
Cov ntsiab lus fiber ntau: 1 khob muaj 3.8 grams fiber ntau thiab 100 grams ntawm nws muaj 2.8 grams fiber.
zaub cob pob
zaub cob pobNws yog ib tug cruciferous zaub thiab yog as-ham-dense. Nws yog loaded nrog vitamin C, vitamin K, folate, B vitamins, potassium, hlau thiab manganese, thiab muaj cov antioxidants thiab cov tshuaj tiv thaiv kab mob.
Broccoli muaj protein ntau cov ntsiab lus piv rau feem ntau zaub.
Cov ntsiab lus fiber ntau: 1 khob muaj 2.4 grams thiab 100 grams ntawm nws muaj 2.6 grams fiber.
Artichoke
ArtichokeNws muaj ntau cov as-ham thiab yog ib qhov zoo tshaj plaws ntawm fiber ntau.
fiber ntau: Muaj 1 grams fiber ntau hauv 6.9 artichoke thiab 100 grams fiber ntau rau 5.4 grams.
Zaub pob qe
Zaub pob qeNws yog cov zaub cruciferous los ntawm tib tsev neeg li broccoli. Brussels sprouts yog siab heev nyob rau hauv vitamin K, poov tshuaj, folate, thiab mob qog noj ntshav antioxidants.
Cov ntsiab lus fiber ntau: 1 khob muab 3.3 grams thiab 100 grams muab 3.8 grams fiber ntau.
Lentil
Lentils yog cov khoom noj muaj txiaj ntsig. Nws muaj cov protein ntau thiab muaj ntau yam khoom noj tseem ceeb.
Cov ntsiab lus fiber ntau: 100 grams ntawm nws muaj 7,9 grams fiber ntau.
Raum taum
Raum taumNws yog loaded nrog cov nroj tsuag-raws li cov protein thiab ntau yam khoom noj sib txawv.
Cov ntsiab lus fiber ntau: 1 khob ntawm cov taum siav muab 11.3 grams thiab 100 grams ntawm 6.4 grams fiber.
taum mog
Cov ntsiab lus fiber ntau: 1 khob ntawm peas siav muab 16.3 grams, thiab 100 grams muab 8.3 grams fiber ntau.
Chickpeas
ChickpeasNws yog ib tug legume uas yog loaded nrog cov as-ham, nrog rau cov zaub mov thiab cov protein.
Cov ntsiab lus fiber ntau: 1 khob ntawm chickpeas siav muab 12.5 grams thiab 100 grams muab 7.6 grams fiber.
Quinoa
QuinoaNws muaj tag nrho cov as-ham, protein, magnesium, hlau, zinc, potassium thiab antioxidants.
Cov ntsiab lus fiber ntau: 1 khob ntawm siav quinoa muab 1,6 grams fiber ntau.
Oat
OatNws yog ib qho ntawm cov nplej zoo tshaj plaws. Nws muaj ntau cov vitamins, minerals thiab antioxidants. Nws muaj lub zog soluble fiber ntau hu ua beta glucan uas muaj txiaj ntsig zoo ntawm cov ntshav qab zib thiab qib roj cholesterol.
Cov ntsiab lus fiber ntau: 100 grams muab 10,6 grams fiber ntau.
Popcorn
PopcornNws muaj fiber ntau heev. Txawm li cas los xij, yog tias koj tawg nws nrog cov roj ntau dhau, cov ntsiab lus fiber ntau yuav tsis pom zoo piv rau cov ntsiab lus calorie.
Cov ntsiab lus fiber ntau: 100 grams muab 14.5 grams fiber ntau.
Almond
AlmondNws muaj ntau cov as-ham, suav nrog cov rog noj qab haus huv, vitamin E, manganese thiab magnesium.
Cov ntsiab lus fiber ntau: 100 grams muab 12.5 grams fiber ntau.
Chia noob
chia noob Nws yog cov khoom noj muaj txiaj ntsig zoo, muaj cov qib siab ntawm magnesium, phosphorus, calcium thiab magnesium. Nws yog kab tias qhov zoo tshaj plaws ntawm fiber ntau.
Cov ntsiab lus fiber ntau: 100 grams muab 34,4 grams fiber ntau.
Qab zib
Qab zibNws yog ib tug heev hearty thiab delicious paus zaub. Nws muaj ntau hauv beta carotene, vitamins B, thiab ntau yam zaub mov.
Cov ntsiab lus fiber ntau: Ib qho nruab nrab boiled qos yaj ywm qab zib (tsis muaj tev) muab 3.8 grams fiber ntau.
Tsaus chocolate
Tsaus chocolateNws yog ib qho ntawm cov khoom noj qab. Nws kuj ceeb tias muaj cov as-ham thiab nplua nuj nyob rau hauv antioxidants thiab nutrient-dense.
Cov ntsiab lus fiber ntau: 100 grams tsaus chocolate muab 10.9 grams fiber ntau.
Cov khoom noj uas muaj Soluble Fiber
Soluble fiber yog ib hom fiber ntau uas ua rau cov quav mos thiab nqus dej rau hauv txoj hnyuv, txhawb kev zom zaub mov.
Nws pab kom hnov qab ntev, txo qhov cem quav, nrog rau txo cov roj cholesterol thiab ntshav qab zib.
no "Cov khoom noj muaj fiber ntau soluble" thiab fiber ntau ...
taum dub
taum dubMuaj pectin, ib daim ntawv ntawm soluble fiber uas zoo li cov pos hniav hauv dej. Qhov no ncua lub plab khoob thiab ua rau koj hnov ntxhiab ntev, muab lub sijhawm rau lub cev kom nqus tau cov as-ham.
Dub taum yog nplua nuj nyob rau hauv cov protein thiab hlau, tsawg calories, thiab zoo li tsis muaj rog.
Soluble fiber ntau: 129 grams ntawm taum dub siav muab 5.4 grams ntawm soluble fiber.
Zaub pob qe
Peb paub tias Brussels sprouts yog qhov zoo ntawm fiber ntau.
Cov fiber ntau soluble hauv Brussels sprouts yog siv los pub cov kab mob plab muaj txiaj ntsig. Cov no tsim cov vitamins K thiab B, nrog rau cov saw luv fatty acids uas txhawb txoj hnyuv plab.
Soluble fiber ntau: 78 grams ntawm Brussels sprouts muab 2 grams ntawm soluble fiber.
avocado
Nws yog nplua nuj nyob rau hauv ob qho tib si soluble thiab insoluble fiber.
Soluble fiber ntau: Ib nrab ntawm avocado muaj 2.1 grams ntawm soluble fiber.
Qab zib
Cov qos yaj ywm nruab nrab muaj txog 4 grams fiber ntau, ib nrab ntawm uas yog soluble fiber. Cov qos yaj ywm qab zib pab kom koj hnov zoo dua vim nws cov ntsiab lus fiber ntau soluble.
Soluble fiber ntau: 150 grams ntawm qos yaj ywm siav muaj 1.8 grams ntawm soluble fiber.
zaub cob pob
Broccoli yog qhov zoo ntawm cov khoom noj muaj fiber ntau, uas ntau tshaj ib nrab yog soluble.
Qhov siab ntawm cov fiber ntau uas muaj nyob hauv broccoli txhawb kev noj qab haus huv ntawm plab los ntawm kev pub cov kab mob zoo hauv txoj hnyuv loj. Cov kab mob no tsim cov kab mob luv luv fatty acids xws li butyrate thiab acetate.
Soluble fiber ntau: Soluble fiber cov ntsiab lus ntawm 92 grams ntawm siav broccoli yog 1,5 grams.
Ntshav
Turnip yog lub hauv paus zaub. Cov khoom noj muaj txiaj ntsig tshaj plaws hauv cov zaub no yog cov poov tshuaj, tom qab ntawd calcium, vitamins C thiab K.
Nws kuj yog qhov zoo rau kev noj fiber ntau.
Soluble fiber ntau: 82 grams ntawm siav turnip muaj 1.7 grams ntawm soluble fiber.
pears
Qhov nruab nrab pear yog ib qho zoo heev ntawm fiber ntau, nrog 5.5 grams fiber ntau. 29% ntawm no yog soluble fiber, thiab nws daim ntawv tseem ceeb yog pectin.
Vim nws cov ntsiab lus siab fructose thiab sorbitol, pear kuj muaj cov nyhuv laxative.
Soluble fiber ntau: Ib tug nruab nrab pear muaj 1,5 grams ntawm soluble fiber.
Raum taum
Lub raum taum yog qhov zoo ntawm cov fiber ntau soluble, tshwj xeeb tshaj yog muaj cov ntsiab lus pectin. Txawm li cas los xij, qee tus neeg yuav muaj teeb meem digesting nws.
Soluble fiber ntau: 133 grams ntawm siav raum taum muab 3 grams ntawm soluble fiber.
figs
Nws yog cov txiv hmab txiv ntoo muaj txiaj ntsig zoo uas muaj calcium, magnesium, potassium, B vitamins thiab lwm yam khoom noj.
Ob qho tib si qhuav thiab tshiab figs yog qhov zoo ntawm cov fiber ntau soluble, uas tso cai rau ntau lub sij hawm rau cov as-ham kom absorbed, slowing lub zog ntawm cov zaub mov nyob rau hauv txoj hnyuv.
Qhuav figs kuj yog siv los txo cov cem quav.
Soluble fiber ntau: 37 grams ntawm figs qhuav muaj 1.9 grams ntawm soluble fiber.
Nectarine
Nectarine yog ib tug drupe uas loj hlob nyob rau hauv sov, temperate cheeb tsam. Nws yog qhov zoo ntawm cov vitamins B, potassium thiab vitamin E. Nws kuj muaj ntau yam tshuaj nrog antioxidant zog.
Ib tug nruab nrab nectarine muab 2.4 grams fiber ntau, ntau tshaj li ib nrab ntawm uas yog soluble.
Soluble fiber ntau: Ib qho nruab nrab nectarine muab 1.4 grams soluble fiber.
apricots
apricotsNws muaj calories tsawg thiab yog qhov zoo ntawm cov vitamins A thiab C. Peb apricots muab 2.1 grams fiber ntau, feem ntau soluble.
Nws yog cov txiv hmab txiv ntoo uas pab digestion. Ib txoj kev tshawb nrhiav pom tias cov nas uas noj fiber ntau los ntawm apricots muaj cov quav hnyav dua li cov uas noj tsuas yog cov fiber ntau insoluble.
Soluble fiber ntau: Cov nyiaj soluble fiber ntau hauv 3 apricots yog 1,4 grams.
carrots
Carrots muaj cov ntsiab lus siab ntawm beta carotene, qee qhov hloov mus rau vitamin A. Cov vitamin no txhawb qhov muag kev noj qab haus huv thiab tseem ceeb tshwj xeeb tshaj yog rau kev pom kev hmo ntuj.
Soluble fiber ntau: 128 grams ntawm siav carrots muaj 2.4 grams ntawm soluble fiber.
apples
Kua txiv yog ib qho ntawm cov txiv hmab txiv ntoo noj ntau tshaj plaws hauv ntiaj teb.
Nws yog ib qho zoo ntawm pectin, soluble fiber, nrog rau ntau yam vitamins thiab minerals. txiv apple pectinNws muaj ntau yam txiaj ntsig kev noj qab haus huv, suav nrog txo kev pheej hmoo ntawm kab mob plawv thiab txhim kho plab hnyuv.
Soluble fiber ntau: Txiv apples nruab nrab muaj 1 gram ntawm soluble fiber.
Cuab thoj
Cuab thojNws yog cov txiv hmab txiv ntoo tauj nyob rau hauv Mexico, Central thiab South America. Ib tug guava muaj 30 grams ntawm cov khoom noj muaj fiber ntau, txog 3% ntawm uas yog soluble.
Cov txiv hmab txiv ntoo no tau pom tias txo cov ntshav qab zib nrog rau tag nrho cov roj cholesterol, triglyceride thiab LDL (phem) cov roj cholesterol hauv cov neeg noj qab haus huv. Ib feem, qhov no yog vim cov ntsiab lus ntawm pectin, soluble fiber uas tuaj yeem ncua kev nqus ntawm qab zib.
Soluble fiber ntau: 1 txiv hmab txiv ntoo nyoos muab 1.1 grams ntawm soluble fiber.
Cov noob flax
Cov noob flax Lawv yog cov me me xim av, daj lossis golden noob nrog cov ntsiab lus fiber ntau soluble.
Soluble fiber ntau: 1 tablespoon (14 grams) ntawm flaxseed muab txog 0.6-1.2 grams ntawm soluble fiber.
noob paj noob hlis
Cov noob paj noob hlis yog cov khoom noj txom ncauj noj qab haus huv uas nplua nuj nyob hauv monounsaturated thiab polyunsaturated rog, protein, magnesium, selenium thiab hlau.
Soluble fiber ntau: 35 grams ntawm sunflower noob muab 1 gram ntawm soluble fiber.
Hazelnut
Hazelnut yog txiv ntseej nplua nuj nyob rau hauv unsaturated fats, vitamin E, thiamine thiab hlau. Vim lawv cov ntsiab lus fiber ntau soluble, hazelnuts pab txo qis kev pheej hmoo ntawm kab mob plawv los ntawm kev txo qis LDL (phem) cholesterol.
Soluble fiber ntau: 34 grams hazelnuts muaj 1.1 grams ntawm soluble fiber ntau.
Oat
Oats muaj beta glucan, ib hom soluble fiber ntau cuam tshuam nrog txo LDL (phem) cholesterol thiab tswj ntshav qab zib.
Txog 100 grams ntawm oats qhuav muaj 10 grams ntawm tag nrho cov khoom noj muaj fiber ntau. Ntawm no, 3.6 grams ntawm uas 5.8 yog beta glucans insoluble thiab 4.2 grams yog soluble fiber.
Beta glucan yog cov khoom uas muab oatmeal nws cov yam ntxwv creamy kev ntxhib los mos.
Soluble fiber ntau: 233 grams ntawm oats siav muaj 1.9 grams ntawm soluble fiber.
barley
Zoo li oats, lawv yog ib qhov chaw ntawm soluble fiber beta glucan, uas txo qhov kev pheej hmoo ntawm kab mob plawv. Lwm hom soluble fiber hauv barley yog psyllium, pectin, thiab guar pos hniav.
Soluble fiber ntau: 79 grams ntawm barley siav muaj 0.8 grams ntawm soluble fiber ntau.
Cov Ntawv Koj Yuav Tsum Nyeem
