Fiber ntau, tsis muaj FODMAP noj thiab cov kab mob plab


Cov kab mob fiber ntau, tsis tshua muaj FODMAP thiab cov kab mob plab

Qhov tseeb, nws tsuas yog ntau dua ib nrab xyoo dhau los, xyoo 1953, tias lo lus ‘noj haus fiber ntau’ tau tsim thawj zaug. Niaj hnub no, fiber yog lub kaus mom qub thiab nws yog txhua yam txog plab microbiota (lub npe tsiaj rau sau cov kab mob nyob hauv txhua tus peb lub siab tawv), probiotics thiab prebiotics. Tab sis lawv muaj ntau qhov sib xws nrog cov qauv qub fiber ntau dua li qhov koj xav.

Fiber ntau thiab khoom noj – qhov xom lees pib qhov twg?

Txhua tus kws kho mob tau hnov ​​txog tus kws phais neeg Irish tus kws kho mob Denis Burkitt, uas tau xub piav qhia txog tus kab mob qog nqaij hlav menyuam yaus Burkitt’s lymphoma, uas muaj npe rau nws lub npe. Nws pom nws rooj plaub thawj zaug thaum nws ua haujlwm hauv Africa, thiab nws yog nws cov haujlwm hauv Africa thiab UK uas tau muab nws txoj haujlwm rau lwm lub sijhawm ua noj haus rau fiber ntau. Thaum nws rov qab los ntawm Africa mus rau teb chaws Aas Kiv, nws paub tias nws muaj kev cuam tshuam tsis tu ncua nrog txhua yam mob hnyuv nws tsis tau pom dua nyob hauv Africa.

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Muag phau ntawv

Cov txiaj ntsig yog xyoo 1979 thoob ntiaj teb cov neeg muag khoom zoo tshaj plaws, “Tsis txhob hnov ​​qab fiber ntau hauv koj cov zaub mov noj: kom pab zam kom tsis txhob muaj ntau yam ntawm peb cov kab mob tshwm sim ‘. Nws tau muaj kev cuam tshuam loj heev – qhov tseeb, kuv qhov kev kawm kho mob, uas yeej qhov khoom plig Oxford University Community Medicine, muaj cai ‘lub luag haujlwm ntawm cov fiber ntau hauv cov ntsiab lus ntawm kab mob’. Ib qho ntawm cov neeg kuaj tau hais rau kuv tias kuv tau ‘ntes tau lub siab ntawm lub sijhawm no’.

Pej xeem pawg neeg tawm dag zog rau qhov tseeb tias cov tib neeg noj zaub mov muaj fiber ntau nyhav nyhav dua, thiab phav phav phau ntawv kev noj zaub mov, pib ntawm phau ntawv F Plan noj zaub mov, thaum xyoo 1982 tau yug los. Tab sis rov qab rau hnub thiav ntawm F Lub Tswv Yim Kev Npaj Noj, peb tsis tau them nyiaj ntau rau qhov tseeb tias muaj ob lub ntsiab lus sib txawv ntawm fiber ntau.

Ob tog ntawm cov pa roj carbon fiber

Insoluble fiber (hom uas ua rau koj tsis tu ncua) yog feem ntau ua los ntawm cellulose, tsob nroj polysaccharide uas peb lub cev tsis tuaj yeem nqus tau. Qhov no dhau ncaj qha los ntawm lub plab, pab txhawm rau tshem tawm peb cov quav thiab txiav quav tawv thiab tag nrho cov xwm txheej uas nws tuaj yeem ua rau. Nws kuj tseem yuav muaj feem cuam tshuam txog kev pheej hmoo mob plawv, tejzaum nws vim nws muaj txiaj ntsig rau qhov hnyav.

Soluble fiber, ntawm qhov tod tes, tsim cov kua hauv lub plab, ua kom qeeb dua qhov nqus ntawm cov khoom noj thiab cov roj cholesterol hauv lub plab. Tsis ntev los no, peb tau pom tau hais tias cov txiaj ntsig suav nrog kev txhim kho ntawm cov piam thaj muaj qab zib pom tom qab noj mov, txhim kho cov tshuaj tiv thaiv insulin thiab muaj peev xwm saib xyuas tiv thaiv ntshav qab zib hom 2. Cov roj ntsha tsis tu ncua tseem ua rau cov roj (cholesterol) tag nrho poob thiab tag nrho cov “roj” phem. Soluble fiber, nyob rau hauv daim ntawv ntawm inulin, fructo-oligosaccharides, thiab lwm yam oligosaccharides, tam sim no muaj nyob rau hauv Asmeskas cov txheej txheem kev noj haus.

IBS thiab fiber

Chim siab mob plab hnyuv, lossis IBS, yog ib qho ntawm cov mob plab uas kuv pom hauv kuv cov kev coj ua. Qhov ntawd tsis yog qhov xav tsis thoob – nws yog qhov muaj, cuam tshuam txog li ntawm 1 ntawm 5 tus neeg ntawm qee lub sijhawm; nws feem ntau ua rau muaj kev ntxhov siab, nrog kev sib txuam ntawm kev mob, tsam plab, cua, hloov lub plab hnyuv thiab ntau ntxiv; thiab nws tsis yog qhov yuav kho tau.

Thaum kuv yog ib tus tub ntxhais kawm kho mob ntawm qhov mob siab tshaj plaws ntawm F plan kub taub hau, Kuv tau xav nrog fiber ntau. Tab sis thaum kuv tus phauj loj Winifred tuaj nyob hauv, peb yuav tsum tau khaws cov mov dawb thiab cov khoom noj muaj fiber tsawg. Nws muaj ‘txoj hnyuv ntxwm’ thiab daig rigidly rau cov zaub mov muaj fiber ntau – rau cov mob uas hnub no yuav tau sau npe IBS.

Fiber ntau tuaj yeem pab tau rau qee cov neeg mob nrog IBS, tshwj xeeb yog tias lawv raug kev txom nyem ntau dua kev tso quav dua li raws plab los yog kev sib koom ua ke ntawm ob. Tab sis insoluble fiber, pom hauv cov khoom noj muaj txiaj ntsig thiab wholegrain, tuaj yeem ua rau cov tsos mob hnyav dua. Tias yog vim li cas kev tsom xam tau hloov pauv hauv xyoo tas los mus saib cov roj fiber ntau, tab sis txawm tias qhov xwm txheej no nyuaj.

Fiber – qhov twg yog qhov twg?

Raws li Micronutrient Center ntawm Linus Pauling lub koom haum, tsib cog khoom noj khoom haus siab tshaj plaws hauv cov khoom siv muaj fiber ntau yog cov muaj (cov noob taum, taum pauv thiab lentils), cov ceg nplej, prunes, Asian pear thiab quinoa. Yog tias koj tsis muaj IBS, qhov no yog daim ntawv yuav khoom – 8 ntawm 10 ntawm peb noj tsawg tshaj li qhov yuav tsum tau ntawm fiber ntau. Yog tias, ntawm qhov tod tes, koj raug kev txom nyem los ntawm IBS, cov zaub mov hauv cov npe no muaj cov tshuaj insoluble fiber tsawg yuav luag zoo tshaj zam.

Yeej, cov zaub mov wholegrain los yog wholemeal zaub mov, nrog rau cov txiv hmab txiv ntoo thiab zaub tawv, muaj cov roj fiber ntau tsis muaj kab. Soluble fiber muaj nyob hauv oats, barley, aubergines, txiv tsawb, Jerusalem artichokes thiab txiv pos nphuab.

Txiv hmab txiv ntoo thiab veg nrog daim tawv nqaij, zoo li qos yaj ywm, qos yaj ywm qab zib, plums, berries, txiv duaj thiab nectarines, muaj nqaij nyob rau hauv cov tshuaj fiber ntau tab sis daim tawv nqaij siab hauv cov tshuaj fiber ntau. Legumes, txiv apples thiab pears kuj muaj ob qho tib si soluble thiab insoluble fiber.

FODMAP zaub mov

Tab sis txawm tias qee cov zaub mov muaj roj ntau hauv cov tshuaj fiber ntau tuaj yeem ua teeb meem rau IBS cov neeg txom nyem. Xyoo tsis ntev los no, kev noj zaub mov kom tsis ntau FODMAP tau ua rau muaj kev txom nyem ntau rau IBS cov neeg txom nyem – thiab qee cov khoom noj nws pom zoo kom tsis txhob tuaj ncaj ntawm daim ntawv teev cov tshuaj fiber ntau.

FODMAP sawv cev rau Fermentable Oligosaccharides, Kev Tsis Ncaj Ncees, Monosaccharides, thiab Polyols. Cov ntsiab lus hais txog qhov ‘fermentable’ ntsis yog tias cov kab mob plab tsim cov roj thaum lawv zom lawv. Qhov no tuaj yeem pab ua cua, tsam plab thiab mob yog tias koj muaj IBS.

Cov zaub mov FODMAP siab heev

Tsawg FODMAP cov khoom noj

Cauliflower

Aubergine

Beetroot

Kale / ntsuab taum

Qab zib

Zaub paj zaub

Asparagus

Carrot

Peas / mangetout

Parsnip

Dos

Txiv lws suav

Nceb

Zaub xas lav

Tsawb / pear

Tsawb

Plums / peaches / nectarines / apricot

Txiv hmap

Figs / mango

Txiv kab ntxwv / clementine

Cherries / blackberry

Pos nphuab / raspberry

Nplej noodles / gnocchi

Mov nplej / pob kws

Cov nplej / cov ncuav nplej

Sourdough spelled qhob cij

Almond / cashew / pistachio

Txiv laum huab xeeb / noob / noob txiv

Muesli / nplej plaub ya ri

Porridge / oat

Cov tshuaj pleev cheese

Cheddar, tsev me cheese, feta, Mozzarella, tshis tshis, Parmesan

FODMAP kev noj haus nws tsis yooj yim ua raws, thiab qhov tseem ceeb yuav tsum tau siv raws li kev tawm tswv yim los ntawm tus kws qhia noj zaub mov noj haus. Ntau IBS cov neeg txom nyem tau hloov mus rau prebiotics thiab probiotics hloov. Ib yam yog qhov tseeb – IBS tsis lom zem, thiab txhua yam kev tuaj siab yog txais tos.

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