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。900Please respect copyright.PENANAzr8O94cdrU900Please respect copyright.PENANAj7XFsHSLJP
900Please respect copyright.PENANAAiYEs17cto
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。900Please respect copyright.PENANAKqoGGduKtM
900Please respect copyright.PENANATO2imTU1o8
但除此之外,攝取食用纖維還有甚麼好處呢?900Please respect copyright.PENANAevdzq1s8ns
900Please respect copyright.PENANAmTfAv8nEaT
(圖2)講述之前,我們要提及一下關於膽汁的背景資料。900Please respect copyright.PENANAW64HGYplLS900Please respect copyright.PENANAiNJCfpHEth
900Please respect copyright.PENANAii4YOxBFEw
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。900Please respect copyright.PENANAZaFPse2R1z
900Please respect copyright.PENANAXmVhX05PGB
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。900Please respect copyright.PENANAbzKIb7ZrWA
900Please respect copyright.PENANAzj70OWQNGL
(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)。900Please respect copyright.PENANAnMl34NLnwY900Please respect copyright.PENANACCHdiHBzHM
900Please respect copyright.PENANAeZZZlGa3xi
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。900Please respect copyright.PENANALY8wWAdFAv
900Please respect copyright.PENANAMjDZWZ63Uu
900Please respect copyright.PENANAEI0MnMqAwI
(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。900Please respect copyright.PENANAnt6m5NNMMx900Please respect copyright.PENANAqDh0hbvASy
900Please respect copyright.PENANAKxvVhWN6zD
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)。900Please respect copyright.PENANAblIw5ByNSi
900Please respect copyright.PENANAx3Mg7yBFkW
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。900Please respect copyright.PENANA0ThzsZUqLS
900Please respect copyright.PENANAlzKcgi5MFV
900Please respect copyright.PENANArCEzZDl14g
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。900Please respect copyright.PENANAIGXozZCRiQ
900Please respect copyright.PENANADZS5oo6DVl
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/toc900Please respect copyright.PENANA0mVsJ94gBX
900Please respect copyright.PENANARsQpfqWPWy
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。900Please respect copyright.PENANALXyJ9q6faK
900Please respect copyright.PENANAgaQlXtG7tT
Link:900Please respect copyright.PENANAyFF0iy5gSb
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio900Please respect copyright.PENANAkldIUG7mpe
900Please respect copyright.PENANAC6wNNyvMdT
900Please respect copyright.PENANAbsAuwZNcZZ
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。900Please respect copyright.PENANAw1iPegJEji
900Please respect copyright.PENANAZI0UAQbQJV
Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X900Please respect copyright.PENANAMbvam2ts4h
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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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