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。960Please respect copyright.ＰＥＮＡＮＡ1PYiyOAu6z
960Please respect copyright.ＰＥＮＡＮＡKwPKMApoNP
960Please respect copyright.ＰＥＮＡＮＡOz9wDbgAXn
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。960Please respect copyright.ＰＥＮＡＮＡNhpItns6bk
960Please respect copyright.ＰＥＮＡＮＡkuoSpPFxy6
但除此之外，攝取食用纖維還有甚麼好處呢?960Please respect copyright.ＰＥＮＡＮＡA9ZVMDq8jU
960Please respect copyright.ＰＥＮＡＮＡUNcg4Mt0cO
（圖2）講述之前，我們要提及一下關於膽汁的背景資料。960Please respect copyright.ＰＥＮＡＮＡ439TwTv8Je
960Please respect copyright.ＰＥＮＡＮＡ5YLUjBGUCx
960Please respect copyright.ＰＥＮＡＮＡ2OdlQMIyhK
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。960Please respect copyright.ＰＥＮＡＮＡFQg0o44lpk
960Please respect copyright.ＰＥＮＡＮＡFLVrYhKJZL
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。960Please respect copyright.ＰＥＮＡＮＡjJ3LxfcERs
960Please respect copyright.ＰＥＮＡＮＡ3psMO0j8EW
（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)。960Please respect copyright.ＰＥＮＡＮＡ6K4kEbaxmL
960Please respect copyright.ＰＥＮＡＮＡKzb1niqLWY
960Please respect copyright.ＰＥＮＡＮＡuocKgbPBhO
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。960Please respect copyright.ＰＥＮＡＮＡUn8Em2glsm
960Please respect copyright.ＰＥＮＡＮＡaYOXVj96qx
960Please respect copyright.ＰＥＮＡＮＡlkbioEeqmW
(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。960Please respect copyright.ＰＥＮＡＮＡeBbqKGdptt
960Please respect copyright.ＰＥＮＡＮＡaGW7U4XhTS
960Please respect copyright.ＰＥＮＡＮＡk61tDFDpHd
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)。960Please respect copyright.ＰＥＮＡＮＡrfAguN2n7F
960Please respect copyright.ＰＥＮＡＮＡcSETZp4N7r
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。960Please respect copyright.ＰＥＮＡＮＡUSPthpHiYU
960Please respect copyright.ＰＥＮＡＮＡpHETS33IjC
960Please respect copyright.ＰＥＮＡＮＡLapJrfdEvW
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。960Please respect copyright.ＰＥＮＡＮＡoLuFd4E6kt
960Please respect copyright.ＰＥＮＡＮＡmYZ08eKDEI
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/toc960Please respect copyright.ＰＥＮＡＮＡwpCCGkVsbI
960Please respect copyright.ＰＥＮＡＮＡv3xa4kJvY9
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。960Please respect copyright.ＰＥＮＡＮＡirOs4Xvou5
960Please respect copyright.ＰＥＮＡＮＡWs2iFRHGY3
Link:960Please respect copyright.ＰＥＮＡＮＡWlsDlmbjgP
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio960Please respect copyright.ＰＥＮＡＮＡc3XXG24mCG
960Please respect copyright.ＰＥＮＡＮＡcjlyjYK4Gm
960Please respect copyright.ＰＥＮＡＮＡE1JNpaTKbp
有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。960Please respect copyright.ＰＥＮＡＮＡ4cG47fs3vN
960Please respect copyright.ＰＥＮＡＮＡS37nM3wHSm
Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X960Please respect copyright.ＰＥＮＡＮＡyUCcyGkUpR

ns216.73.216.82da2

介面主題:

字體大小:

行距:

段距:

自動加載下一章