Ni V Fiber Trong Thc Phm

Tha qu bn hng ngy chng ta thng nghe cu: thc phm ny tt c nhiu fiber.
Nhng b con ta c ngi cha r lm fiber l ci g. Ngay c mt i radio Vit Nam
ni tht g c s nn c nhiu fiber, thy chy lun.
My lc sau ny thy nhiu bng hu ch trng ti thc phm v sc khe nn ti ngi
vit my hng qu bn rnh th c chi. Nh li mi nm trc nhng bi v n
ung v sc khe ca ti b l l, nay cc bn c tui bt u ch ti, c mun lm
khng. Sau y l Mayo Clinic ni v ci li ca fiber.

High-fiber foods
By Mayo Clinic staff

Xin nhn space bar c tip, c mt bn nhc

Looking to add more fiber to your diet? Fiber along with adequate fluid intake moves
quickly and relatively easily through your digestive tract and helps it function properly. A
high-fiber diet may also help reduce the risk of---------------------------------heart disease and diabetes.
i khi l thc phm c nhiu fiber gip chng to bn v trc trc ng tiu ha.
Ngoi ra fiber cn gip chng bnh tim mch v i ng. Mayo Clinic ni khng phi
ti ni.
Hunh Chiu ng 5-Jan-2011

Here's a look at the fiber content of some common foods. Read nutrition labels to find out
exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25
grams of fiber a day, while men should aim for 30 to 38 grams a day.
Theo Mayo Clinic th mi ngy qu b nn n c 21 ti 25 grams fiber. Cn qu ng th
nn n khong 30 ti 38 grams. Nhng ci quan trng l n g cho c fiber, m fiber l
ci g y.

C bn hiu fiber l s theo ngha ting M. Tht ra dietary fiber c ngha khc mt
cht. Bng gn, bng vi, s trong v cy cng c bit l fiber nhng trong thc
phm fiber c nhiu dng lm, c loi khng tan trong nc, c loi tan trong nc. C
loi u c dng th si chi u. Th d nh pectin l mt fiber quan trng li l dng
bt.
Cng l mt loi fiber
C hai u khng c
dng fiber, tc l
khng phi s hay si.
Pectin

Theo trng i Hc Harvard th n

nhiu fiber c li, n gip phng nga
nhng bnh sau y:

Nhn s qua thy hp dn qu, nht l do trng Y khoa

Harvard ni ch khng phi toa thuc email cng u by i.
Theo trng ny th nhng thc n sau y c cha nhiu
fiber, ni chung chung.
Cc bn thy , c ngi ngh rng fiber l s l si nh s
v cy, nh bng vi, ngha l cht rn khng tan c trong
nc. Thc s th c hai nhm fiber, mt nhm tan trong nc
v mt nhm khng tan. Cn fiber l g xin c tip hi sau
phn gii. Go lt cng c hng lm.

Nu cc bn t m th c thm ng ngha fiber trong thc phm di y. Nhng

chuyn ny khng quan trng. iu chng ta mun bit l thc n no c nhiu fiber, do
vy cc bn c th lt qua nhanh on ny:
Definition of dietary fiber:
Dietary fiber, or simply called fiber, refers to plant cell wall components that are not
digestible by human or other mammalian digestive enzymes. Dietary fiber can be
degraded only by anaerobic bacteria in the large intestine (colon).
Dietary (food) fiber is composed of cellulose, hemicellulose, -D-glucans, pectin guar,
gums, and lignin. Cellulose, hemicellulose, and pectin are carbohydrates whereas lignin
is non-carbohydrate. Dietary fiber is also a complex that contains minerals,
antioxidants and other chemicals that are useful for health.
Pectin is 90 -100% degradable (by the bacteria
in the colon), hemicellulose is 50-80%, and
cellulose is 30-50%. Lignin is completely
indigestible. Therefore, depending on the
concentration of these components in the fiber,
the digestibility and calorie value of fiber food
varies.
Dietary fiber is classified into soluble dietary
fiber and insoluble dietary fiber.

Mayo Clicnic chia chng ra thnh nhiu nhm nh tri cy, rau, ng cc, htSau y l
danh sch thc phm c nhiu fiber. Bt u l nhm tri cy:

--------------------------------------------

Th d mt cup rasberries c ti 8 grams fiber. Mt tri chui c ti 3,1 grams

fiber. Cc bn thy chui chn u c s c si chi u.

Sau y l danh sch cc loi ng cc c nhiu

fiber. (Ng cc=nhm carbohydrarte= n vo bin
thnh ng).

Dry Measuring Equivalents

1 tablespoon = 3 teaspoons = 15 ml
1/8 cup = 2 tablespoons = 30 ml
1/4 cup = 4 tablespoons = 50 ml
1/3 cup = 5-1/3 tablespoons = 75 ml
1/2 cup = 8 tablespoons = 125 ml
2/3 cup = 10-2/3 tablespoons = 150 ml
3/4 cup = 12 tablespoons = 175 ml
1
cup = 16 tablespoons = 250 ml
------------------------------------

Liquid Measuring Equivalents

---------------------------------------------

Mt cup (=250 cc) cm go lt cha 3,5

grams fiber. C ln ti thy mt i pht thanh
ngoi quc pht thanh ting Vit dch ch
brown rice thnh go nu. Tm by, l go
lt.

1 cup = 8 fluid ounces = 1/2 pint

2 cups = 16 fluid ounces = 1 pint = 1/2 quart
4 cups = 32 fluid ounces = 2 pints = 1 quart
8 cups = 64 fluid ounces = 4 pints = 2 quarts

1 imperial fluid ounce =28,4130 ml

ml chnh l cc
cn cc l g th hi thy gio bit lin.

Dn rung nh ti ai cng bit cc giai on c truyn lm ra ht go nh sau: gieo m, nh

m, cy la, ch la chn, gt la, p la ly ht, em phi ht la cho kh, em la cha
trong b trt ct tru.
Mun n phi em la ra xay. Xay la l lm cho v tru tch ra c c ht go khng cn
v nhm na. Sau em gi cho v tru bay i tch ring ht go ra. Ht go lc ny cn bc
v la, c gi l go lt (brown rice). Cc bn thy cha mun c ht go n u c d!
Mun c go trng ngi ta em go lt gi trong ci. Gi go m trng cng l mt ci th
ca thanh nin nam n nh qu. Go gi xong em sng tch ly go trng, v la tch
ring c gi l cm. Cn ht go b vn ra trong lc gi th gi l tm, c tch ri ra b
ring. Ngy xa dn nh giu c ai chu n cm nu bng ht go b u, vy m ngy nay tr
tin mc hn c n cm tm. L qu.
Cu mng "Ci n cm x" dng chi ai "ngu nh heo" v ngy xa cm c dng cho
heo n. Ni vy ti nghip my con heo v tr thng minh ca chng ng k lm. (K qu ch
chi thng dng m t in ngy nay khng c, du hi hay ng y)

Cm cha nhiu cht b nn go lt cha nhiu cht cn thit cho c th hn l go trng. Do

vy mi c huyn thoi n go lt sng lu khe mnh. a s ngi Ty Phng n bnh m,
th m tui th trung bnh ca h c khi cn cao hn dn n go lt na. D nhin l n go lt
tt hn n go trng v mt dinh dng. Nhng ni rng n l mt "thn dc" th theo nhng
g ti c bit ti gi, cu tr li l khng ng. Lc ri, xin tr li.

Sau y l danh sch cc loi ht (M gi l nuts v seeds) v rau c nhiu fiber. Cc bn

lu l ht c th coi nh thuc nhm lipide (du m, cht bo) chng cha nhiu du lm.
n nhiu ln cn v nguy hi cho tim mch. Ngoi ra cc loi ht cng cha nhiu tinh bt,
ngi bnh tiu ng cng nn quan tm.

Chng ta thy nhm ht ny c nhiu fiber lm nht l cc loi u u bng.

Sau y l danh sch cc loi rau ci c nhiu fiber. Th ny t Calories nn n n cho y

bng trc khi n cm l mt phng php xung cn c nhiu ngi theo. Mt phng
php xung cn khc cng c nhiu ngi theo l n t thc phm loi carbohydrate (ng
v tinh bt). Mun bit thm xin vo y: Qun Ven ng (click ch mu xanh) phn thc
phm.

Chng ta nn lu c vi th trong danh sch ny cha nhiu Calories (do tinh bt v du).

y l danh sch nhiu hn v cc loi thc n c nhiu fiber: Nhn s qua thy h nh u
ng u bng.

Khong 300
grams go lc
cha nu thnh
cm cha 8
grams fiber.

Cc bn nn lu khng phi ch cn c vo fiber la mn n u. Cn nhiu yu t

khc c khi n nhiu c hi hn l ci li ca fiber. Chi tit cn nhiu ni y (click vo xem
thm).

Dry Measuring Equivalents

1 tablespoon = 3 teaspoons = 15 ml
1/8 cup = 2 tablespoons = 30 ml
1/4 cup = 4 tablespoons = 50 ml
1/3 cup = 5-1/3 tablespoons = 75 ml
1/2 cup = 8 tablespoons = 125 ml
2/3 cup = 10-2/3 tablespoons = 150 ml
3/4 cup = 12 tablespoons = 175 ml
1 cup = 16 tablespoons = 250 ml

Liquid Measuring Equivalents

1 cup = 8 fluid ounces = 1/2 pint
2 cups = 16 fluid ounces = 1 pint = 1/2 quart
4 cups = 32 fluid ounces = 2 pints = 1 quart
8 cups = 64 fluid ounces = 4 pints = 2 quarts

Dry Measuring Equivalents

1 tablespoon = 3 teaspoons = 15 ml
1/8 cup = 2 tablespoons = 30 ml
1/4 cup = 4 tablespoons = 50 ml
1/3 cup = 5-1/3 tablespoons = 75 ml
1/2 cup = 8 tablespoons = 125 ml
2/3 cup = 10-2/3 tablespoons = 150 ml
3/4 cup = 12 tablespoons = 175 ml
1 cup = 16 tablespoons = 250 ml

Liquid Measuring Equivalents

1 cup = 8 fluid ounces = 1/2 pint
2 cups = 16 fluid ounces = 1 pint = 1/2 quart
4 cups = 32 fluid ounces = 2 pints = 1 quart
8 cups = 64 fluid ounces = 4 pints = 2 quarts

Chung
Cc bn cn nh ch chung thng
gp u khng?
N ging nh khi i coi chiu bng
khi ht phim th chng ta thy ch
FIN vy.