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。898Please respect copyright.PENANAGV2iKVkwf7898Please respect copyright.PENANAJac6nlcCbW
898Please respect copyright.PENANAF9uR4ZnsTB
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。898Please respect copyright.PENANA883QPZ875s
898Please respect copyright.PENANAn8hJal0EEj
但除此之外,攝取食用纖維還有甚麼好處呢?898Please respect copyright.PENANA7ntHMKaQRH
898Please respect copyright.PENANAQ1is8kQoqs
(圖2)講述之前,我們要提及一下關於膽汁的背景資料。898Please respect copyright.PENANA39qnCD12Dn898Please respect copyright.PENANAPmOIcAEtAj
898Please respect copyright.PENANASEVTDEaE7c
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。898Please respect copyright.PENANAViwJ4xcELP
898Please respect copyright.PENANAsl9decPnGx
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。898Please respect copyright.PENANA1i8UNsqvj5
898Please respect copyright.PENANAt5FpjPWbCe
(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)。898Please respect copyright.PENANAMfdq6SqD3L898Please respect copyright.PENANAs1VEdZBx3a
898Please respect copyright.PENANAzc3JFDiR5H
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。898Please respect copyright.PENANArIEbMhLtn9
898Please respect copyright.PENANAU81jbPfris
898Please respect copyright.PENANA5gu4eEVHw5
(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。898Please respect copyright.PENANACqzDiijwgD898Please respect copyright.PENANAeiIymbubtX
898Please respect copyright.PENANAfOojzPriua
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)。898Please respect copyright.PENANApGDueIBWkS
898Please respect copyright.PENANAHbFRAS4dhs
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。898Please respect copyright.PENANAYTpkfIiHOS
898Please respect copyright.PENANATzce4P33Yp
898Please respect copyright.PENANAuxyiPvSZLY
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。898Please respect copyright.PENANAszxG069rQn
898Please respect copyright.PENANALBiCpQ3NJW
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/toc898Please respect copyright.PENANAK3gnwGykTa
898Please respect copyright.PENANASsxN22IVOJ
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。898Please respect copyright.PENANAYARSovEs7M
898Please respect copyright.PENANAFbrvXTyTaZ
Link:898Please respect copyright.PENANA5qNFmzCKBM
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio898Please respect copyright.PENANAmj54wZaz0G
898Please respect copyright.PENANAtXWFdpLE8C
898Please respect copyright.PENANAmXuiK9c2Nw
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。898Please respect copyright.PENANA3fU4vray5M
898Please respect copyright.PENANAW3wasgEKYL
Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X898Please respect copyright.PENANAcrDgYojhT1
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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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