各款蔬果殼物均含有不同份量及款式的食用纖維,25-30克的食用纖維為每日建議的攝取量。921Please respect copyright.PENANA0Xm1PDbLPM921Please respect copyright.PENANAjNbm77IzP7
921Please respect copyright.PENANArTRVECm6pq
部份的食用纖維無法被腸道吸收,因而有助刺激腸道增加蠕動,防止便祕。同時它們亦有助增加飽肚感,減少進食量。921Please respect copyright.PENANA9nK2uyAoTW
921Please respect copyright.PENANA5CEUoTNExH
但除此之外,攝取食用纖維還有甚麼好處呢?921Please respect copyright.PENANADEZfgHmz6z
921Please respect copyright.PENANA7P0x9JZqjM
(圖2)講述之前,我們要提及一下關於膽汁的背景資料。921Please respect copyright.PENANAkKdrJSrze2921Please respect copyright.PENANA4XuOmWlovg
921Please respect copyright.PENANAv3EBHporvt
我們的肝臟會產生初級膽汁酸,作用是輔助脂肪在腸道裡更易被消化。921Please respect copyright.PENANAdkVR9FQw5k
921Please respect copyright.PENANAth7AkfOQuu
而當初級膽汁酸抵達腸道後,聚居在腸道的細菌會將初級膽汁酸改變成為次級膽汁酸。921Please respect copyright.PENANAmrppDUvhId
921Please respect copyright.PENANAjlkHSn8WmV
(圖3)然而,某部份的次級膽汁酸對人體有害,被證實會促進腸道癌的誕生(Ref1)。921Please respect copyright.PENANAHP7yG5CibV921Please respect copyright.PENANAvehq75YRny
921Please respect copyright.PENANAlNd9GB705b
而食用纖維則能夠與有害的次級膽汁酸結合,將它們帶走體外,防止它們長期聚居在腸道位置。921Please respect copyright.PENANAUljx21eZax
921Please respect copyright.PENANAvKf2ZCO7aQ
921Please respect copyright.PENANARmzx8VnPK9
(圖4)另外,有部份腸道細菌依靠消化食用纖維維生。而長期沒有進食纖維的話,會導致腸道細菌品種失衡。921Please respect copyright.PENANAyWY61diwpS921Please respect copyright.PENANAZwKnyIMyno
921Please respect copyright.PENANAi9oZSNhaFP
久而久之,進食腸道黏液的細菌品種會助大起來,它們會導致腸道壁膜更為薄弱,使腸道更容易受到感染(Ref1)。921Please respect copyright.PENANAVe9icTwIDW
921Please respect copyright.PENANAa1929o93wB
換句話說,攝取食用纖維能有助防止便祕、增加胞肚感以及減低腸道癌症及炎症發生的機會,絕對是不可或缺的營養。921Please respect copyright.PENANAukzs8zhROs
921Please respect copyright.PENANAz8htrOaUav
921Please respect copyright.PENANAFKknU5yxYG
如果想我快啲出文的話,請入去Penana網站科普專欄–薯不揀單俾一個like以及Bookmark,這對我非常之重要。921Please respect copyright.PENANAcRQAZMDTkq
921Please respect copyright.PENANAnhB8CvXN2A
Link: https://www.penana.com/story/66244/%E7%A7%91%E6%99%AE%E5%B0%88%E6%AC%84-%E8%96%AF%E4%B8%8D%E6%8F%80%E5%96%AE/toc921Please respect copyright.PENANAXyUrZgQ9tb
921Please respect copyright.PENANAaRVz6Y9FqX
同時亦可以在Penana網站裡按「買一嚿/半嚿薯仔」,以課金的方式推動我繼續搜羅資料寫文,多謝。921Please respect copyright.PENANADScKgEwx37
921Please respect copyright.PENANAnpCOy6BBRH
Link:921Please respect copyright.PENANAipYQQmzlp5
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio921Please respect copyright.PENANAnssbyk16Lh
921Please respect copyright.PENANA7SLpJ0j3sy
921Please respect copyright.PENANAfKoA4siFvu
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。921Please respect copyright.PENANAPklmQo7wum
921Please respect copyright.PENANAOkNDayOlv2
Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X921Please respect copyright.PENANAguZUXa14VS
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科普專欄–薯不揀單
作者:
薯仔聞茱莉

篇 #77
深入淺出–攝取食用纖維的重要性
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