Koj paub qhov ntawd fiber ntau yog ib qho tseem ceeb ntawm kev noj qab haus huv. Tab sis cia peb ua siab ncaj: Koj puas paub tias fiber ntau yog raws nraim? Wb nug ib tug kws noj zaub mov.
Fiber yog qhov tsis zoo ntawm cov zaub mov cog uas pom muaj nyob rau hauv tag nrho cov txiv hmab txiv ntoo thiab zaub, txiv ntoo, noob, cov nplej thiab legumes xws li zaub ntsuab, taum pauv thiab lentils, hais tias tus kws kho mob sau npe. Brynn McDowell . Cov khoom noj fiber ntau tau tawg ua ob pawg tseem ceeb: cov fiber ntau soluble, uas yaj hauv dej thiab tuaj yeem tawg los ntawm cov kab mob zoo hauv peb lub plab, thiab cov fiber ntau insoluble, uas tsis yaj thiab ntxiv ntau rau peb cov quav, McDowell piav qhia. Ob qho tib si tseem ceeb rau peb cov zaub mov noj txhua hnub, vim tias fiber ntau tuaj yeem pab tswj cov ntshav qab zib, txo cov roj cholesterol, pub cov kab mob zoo hauv peb lub plab, txo kev pheej hmoo ntawm kab mob plawv, tiv thaiv cem quav thiab pab koj xav tias (thiab nyob) tag nrho tom qab noj mov.
Cov lus qhia txog kev noj haus tam sim no hais tias cov poj niam hnub nyoog qis dua 50 xyoo yuav tsum noj 25 grams fiber ntau hauv ib hnub, thaum cov poj niam hnub nyoog 50 xyoo yuav tsum tau noj 21 grams tauj ib hnub. Thiab yog, tau txais fiber ntau txaus yog qhov tseem ceeb. Kev noj zaub mov tsis muaj fiber ntau tuaj yeem ua rau lub plab zom mov tsis zoo, txhais tau tias muaj kev pheej hmoo ntxiv rau cem quav, kab mob diverticular thiab hemorrhoids, McDowell hais. Cov roj (cholesterol) hauv cov ntshav kuj tseem tuaj yeem nce ntxiv, uas tuaj yeem ua rau muaj kev pheej hmoo siab rau mob plawv thiab mob stroke. Kev noj zaub mov tsis muaj fiber ntau feem ntau txhais tau hais tias kev noj zaub mov tsawg hauv cov txiv hmab txiv ntoo thiab zaub tshiab, cov nplej, taum thiab legumes. Ntxiv nrog rau qhov tsis muaj fiber ntau, qhov no tuaj yeem txhais tau tias kev noj zaub mov tsis muaj ntau yam as-ham, vitamins thiab minerals. Yees.
yuav ua li cas kom lub mis nyob hauv tsev
Cov xov xwm zoo yog tias ntxiv cov khoom noj muaj fiber ntau rau koj cov zaub mov yog yooj yim zoo nkauj. Ib khob ntawm raspberries muaj yim grams ntawm fiber, ib khob ntawm whole-wheat spaghetti muaj rau grams thiab ib nrab khob ntawm taum dub muaj 7.5 grams. Ntxiv rau, ntxiv fiber ntau rau koj cov zaub mov tsis tas yuav nyuaj heev. Kuv pom zoo kom saib koj cov zaub mov tam sim no thiab pom tias koj tuaj yeem ntxiv fiber ntau rau hauv yam koj twb tau noj, McDowell qhia peb. Piv txwv li, xaiv 100 feem pua piv txwv li cov qhob cij tag nrho ntawm cov qhob cij dawb yuav ua rau cov ntsiab lus fiber ntau. Ntxiv qee cov txiv hmab txiv ntoo tshiab thiab cov hlais almonds rau yogurt, muab ib rab diav ntawm chia noob los yog flaxseed rau hauv koj thaum sawv ntxov smoothie los yog ntxiv taum rau cov kua zaub los yog kua txob yog txhua yam yooj yim uas koj tuaj yeem ua hauv chav ua noj kom ntxiv fiber ntau rau koj cov zaub mov. Thaum nce fiber ntau hauv koj cov zaub mov, ua kom maj mam thiab ua kom koj cov dej kom ntau ntxiv.
Npaj los txhawb koj cov fiber ntau? Sim ib qho ntawm 14 cov zaub mov qab no.
Hais txog: Microbiome yog dab tsi (thiab Vim Li Cas Koj Yuav Tsum Saib Xyuas Koj Li)?
Yees duab: Liz Andrew / Styling: Erin McDowell1. Salmon tais nrog Farro, taum dub thiab Tahini (27g Fiber)
Yuav luag txhua lub ntsiab lus ntawm daim ntawv qhia no muaj fiber ntau hauv nws: Ob dia ntawm tahini nyob rau hauv hnav khaub ncaws muaj yuav luag peb grams fiber ntau, thiab lettuce thiab avocado ntxiv lwm qhov zoo boost.
Tau daim ntawv qhia
Yees duab: Liz Andrew / Styling: Erin McDowell2. Veggie Nicoise Salad with Red Curry Green Beans (7g Fiber)
Feem ntau cov zaub xam lav muaj fiber ntau, tab sis qhov no veggie riff ntawm classic tuna-topped zaub xam lav ntxiv ntxiv nrog taum ntsuab.
Tau daim ntawv qhia
Yees duab: Michael Marquand / Styling: Jodi Moreno3. Harissa Chickpea Stew nrog Eggplant thiab Millet (35g Fiber)
Millet yog ib tug tseem unsung fiber hero. Tag nrho cov nplej no ntim rau hauv cuaj grams ib 100 gram noj, thiab nws zoo li cov nplej zom, peb cog lus. Cia nws ntub tag nrho cov ntsim stew qab thiab koj yuav tau nuv.
Tau daim ntawv qhia
Yees duab: Liz Andrew / Styling: Erin McDowell4. Chickpea thiab Zaub Txiv maj phaub Curry (32g Fiber)
Chickpeas tau ntim nrog fiber ntau, thiab ntau cov veggies koj ntxiv rau qhov curry, qhov ntau ntawm cov khoom zoo koj yuav noj.
Tau daim ntawv qhia
Nisha Vora5. Creamy Vegan Lentil thiab Roasted Zaub Ci (11g Fiber)
Veganizing cov zaub mov no nrog cashew cream ntxiv fiber ntau qhov twg cov mis nyuj feem ntau yuav yog, thiab cov ntoo thuv txiv ntoo nyob rau sab saum toj ntxiv ib qho ntxiv, thiab.
Tau daim ntawv qhia
Aubrie Xaiv / Zoo Tastes6. Lemon Tahini Zaub xam lav nrog Lentils, Beets thiab Carrots (19g Fiber)
Tus yuam sij rau tig tej zaub xam lav rau hauv pluas noj? Ntxiv lentils. Lawv chock-tag nrho ntawm fiber, uas ua rau koj tuaj (raws li koj tam sim no paub).
Tau daim ntawv qhia
Yees duab: Liz Andrew / Styling: Erin McDowell7. Qhov kawg Quinoa Avocado Bowl (13g Fiber)
Txog tam sim no, tej zaum koj tau paub zoo nrog peb tus phooj ywg quinoa. Nws tsis yog ib qho nplej, nws yog cov noob, yog li nws muaj tons ntawm cov protein thaum tseem ntim rau hauv qhov muaj txiaj ntsig zoo ntawm fiber ntau.
Tau daim ntawv qhia
cov txiaj ntsig ntawm papaya ntawm lub ntsej muag
Yees duab: Liz Andrew / Styling: Erin McDowell8. Soba Noodles nrog Peanut Sauce (8g Fiber)
Ua los ntawm buckwheat, Japanese soba noodles yog cov khoom siv fiber ntau rau cov hmoov nplej dawb. Cov txiv laum huab xeeb kuj muaj qhov tsim nyog, zoo li peas.
Tau daim ntawv qhia
Yees duab: Christine Han / Styling: Erin McDowell9. Buckwheat Gnocchi nrog Cabbage, Qos yaj ywm thiab Fontina (6g Fiber)
Yog tias koj txaus siab rau qhov project, qhov no homemade buckwheat gnocchi, ua nrog creamy ricotta cheese, yuav tsum yog nws. Qos yaj ywm kuj yog ib qho kev xav tsis thoob ntawm fiber ntau, nrog txog tsib grams hauv ib qho qos yaj ywm nruab nrab. Ntxiv cov zaub qhwv thiab zaub ntsuab ntxiv kom muaj fiber ntau ntxiv.
Tau daim ntawv qhia
Nassima Rothacker / California: Nyob + Noj10. Avocado, radish thiab walnuts nrog Carrot-Miso Dressing (13g Fiber)
Cov zaub xam lav no zoo li nws tawm ntawm lub tsev noj mov hauv chav ua noj, tab sis nws yooj yim heev rau kev ua. Tsuas yog tuav koj cov riam zoo, hlais thiab sib sau ua ke.
Tau daim ntawv qhia
gram hmoov ntsej muag pob rau daim tawv nqaij dawb
Yees duab: Liz Andrew / Styling: Erin McDowell11. Portobello Mushrooms Stuffed with Barley Risotto (10g Fiber)
Ntxiv nrog rau kev ua lub zog fiber ntau, nceb muaj calories tsawg, rog thiab carbohydrates. Yog li khoom uas portobello nrog ntau fiber ntau nyob rau hauv daim ntawv ntawm creamy whole grains. Ib qho tom thiab koj yuav hnov qab tias koj tab tom xav noj qab haus huv.
Tau daim ntawv qhia
Ib nrab Ci Sau 12. Qab Zib thiab Taum Dub Nachos nrog Ntsuab Chili Salsa (10g Fiber)
Swapping tawm chips rau nkig qos yaj ywm qab zib yog ib qho ntse thiab cua txav kom ntxiv fiber ntau rau cov zaub mov uas tsim nyog ntawm nachos. Ntxiv rau, homemade tomatillo salsa thiab taum dub topping ntxiv fiber ntau rau lub tais.
kuv yog zaub mov blog 13. Spicy Chili Crisp White Bean and Barley Stew with Kale and Eggs (14g Fiber)
Chili crisp amps txog qhov spiciness ntawm no neeg tsis noj nqaij stew uas tau ntim nrog fiber ntau cov khoom xyaw. (Ntxiv ib sab ntawm edamame thiab cov nplej xim av kom ntau ntxiv.)
Niaj Hnub Tsim Nyog 14. Vegetarian Stuffed Peppers (7g Fiber)
Cov zaub mov zoo tshaj plaws tuaj rau hauv cov tais diav. Cov kua txob cov kua txob no yog ib qho yooj yim heev rau ua, thiab yog tias koj muab cov nplej dawb rau cov nplej xim av los yog lwm cov nplej tag nrho (ua me ntsis ua ntej), koj yuav ntxiv ntau dua.
Hais txog: Peb tau nug peb tus kws qhia noj zaub mov kom lawv lub cev noj qab haus huv zoo tshaj plaws ...Thiab lawv txhua tus hais tib yam
