科普專欄–薯不揀單 - 深入淺出–攝取食用纖維的重要性

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。941Please respect copyright.ＰＥＮＡＮＡJ3yTN6b0a4
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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。941Please respect copyright.ＰＥＮＡＮＡQMwWbkckLx
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但除此之外，攝取食用纖維還有甚麼好處呢?941Please respect copyright.ＰＥＮＡＮＡg8qAohloX0
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（圖2）講述之前，我們要提及一下關於膽汁的背景資料。941Please respect copyright.ＰＥＮＡＮＡhNuOeqQfuz
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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。941Please respect copyright.ＰＥＮＡＮＡU8R3R6gMiW
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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。941Please respect copyright.ＰＥＮＡＮＡ2lN2qE8dfp
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（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)。941Please respect copyright.ＰＥＮＡＮＡSNvyAsd6dt
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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。941Please respect copyright.ＰＥＮＡＮＡA4ObzboV2w
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(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。941Please respect copyright.ＰＥＮＡＮＡe7IowoJ0TS
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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)。941Please respect copyright.ＰＥＮＡＮＡTRL48p85Xi
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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。941Please respect copyright.ＰＥＮＡＮＡSgxdbBp8kA
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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。941Please respect copyright.ＰＥＮＡＮＡ4DNrtz3ynL
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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/toc941Please respect copyright.ＰＥＮＡＮＡJVo3FuAx7N
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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。941Please respect copyright.ＰＥＮＡＮＡi8frgQb0fl
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Link:941Please respect copyright.ＰＥＮＡＮＡVw7214ova1
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio941Please respect copyright.ＰＥＮＡＮＡ0qPRed2Ixt
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有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。941Please respect copyright.ＰＥＮＡＮＡKdnjaDNm4w
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Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X941Please respect copyright.ＰＥＮＡＮＡvICsErZQbV

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