Tsis yog tag nrho cov carbohydrates tuaj yeem zom thiab hloov mus rau hauv qabzib. Indigestible carbohydrates yog hu ua fiber. Nws yog ib qho tseem ceeb ntawm kev noj zaub mov zoo, nrog cov ntsiab lus siab hauv txiv hmab txiv ntoo, zaub, lentils, taum dav thiab coarse nplej. Noj cov zaub mov muaj fiber ntau tuaj yeem txo qhov yuav ua rau mob qog noj ntshav, ntshav qab zib thiab kab mob diverticulum. Thiab cem quav tsis yooj yim tshwm sim.
Feem ntau cov neeg xav tias fiber ntau yog "coarse forage", tab sis qhov no tsis yog li ntawd. Fiber tuaj yeem nqus dej. Yog li ntawd, nws tuaj yeem nthuav thiab loosen cov zaub mov seem, thiab ua kom yooj yim dua los ntawm txoj hnyuv. Qhov kev pheej hmoo ntawm kev kis kab mob yuav txo qis vim tias cov khoom noj seem nyob hauv lub cev rau lub sijhawm luv; Tsis tas li ntawd, thaum qee cov zaub mov, tshwj xeeb tshaj yog nqaij, deteriorates, carcinogens yuav raug tsim thiab cell mutation yuav tshwm sim. Qhov txo qis ntawm lub sijhawm khaws cia ntawm cov zaub mov seem hauv lub cev tuaj yeem txo qhov muaj peev xwm ntawm qhov xwm txheej no. Cov ntsiab lus fiber ntau hauv kev noj zaub mov ntawm cov neeg noj cov nqaij nquag muaj tsawg heev, uas yuav ua rau lub sijhawm cov zaub mov nyob hauv txoj hnyuv mus rau 24-72 teev. Lub sijhawm no, qee cov zaub mov yuav deteriorate. Yog li yog tias koj nyiam nqaij, koj yuav tsum xyuas kom meej tias koj cov khoom noj muaj fiber ntau.
Muaj ntau hom fiber ntau, qee qhov yog cov protein ntau dua li cov carbohydrates. Qee hom fiber ntau, xws li cov muaj nyob hauv oats, hu ua "soluble fiber". Lawv ua ke nrog cov piam thaj molecules kom qeeb qhov nqus ntawm carbohydrates. Ua li no, lawv tuaj yeem pab tswj kev ruaj ntseg ntawm cov ntshav qabzib concentration. Qee cov fibers muaj zog nqus dej ntau dua li lwm hom fibers. Cov nplej fiber ntau tuaj yeem nthuav dav mus rau 10 npaug ntawm qhov ntim thawj hauv dej, thaum lub glucomannan fiber ntau hauv Japanese konjac tuaj yeem nthuav mus txog 100 npaug ntawm cov ntim qub hauv dej. Vim tias fiber ntau tuaj yeem nthuav cov zaub mov thiab ua kom qis qis ntawm lub zog hauv carbohydrates, super absorbent fiber tuaj yeem pab tswj kev qab los noj mov thiab pab tswj qhov hnyav.
Kev noj zaub mov zoo tshaj plaws ntawm fiber ntau tsis pub tsawg dua 35 grams tauj ib hnub. Yog tias cov zaub mov raug xaiv kom raug, nws yog qhov yooj yim kom ncav cuag tus qauv no yam tsis muaj tshuaj ntxiv. Nws yog qhov zoo dua kom tau txais fiber ntau los ntawm ntau qhov khoom noj sib txawv, suav nrog oats, lentils, taum dav, cog noob, txiv hmab txiv ntoo thiab zaub nyoos lossis zaub me me. Feem ntau ntawm cov fiber ntau hauv cov zaub raug rhuav tshem thaum ua noj, yog li cov zaub zoo tshaj plaws noj nyoos.
