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。922Please respect copyright.PENANAOsiPNpfxNN922Please respect copyright.PENANAaJwgGWKk1P
922Please respect copyright.PENANAkmlqjLoJ0w
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。922Please respect copyright.PENANAMXfvP5ly5O
922Please respect copyright.PENANA0Wjt09ZVmk
但除此之外,攝取食用纖維還有甚麼好處呢?922Please respect copyright.PENANApeG72RfdeW
922Please respect copyright.PENANAICXoLlLjcT
(圖2)講述之前,我們要提及一下關於膽汁的背景資料。922Please respect copyright.PENANAGNwfFkVrmL922Please respect copyright.PENANAXboJ2InyJR
922Please respect copyright.PENANAJayw5X1CBW
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。922Please respect copyright.PENANAtGuL7PikrF
922Please respect copyright.PENANAZ4dwQOE2Lb
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。922Please respect copyright.PENANAty6IOacJhn
922Please respect copyright.PENANAhVfaMY5iNi
(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)。922Please respect copyright.PENANAw1obGL3TfK922Please respect copyright.PENANAJI55qwtdTx
922Please respect copyright.PENANApUshw0U1RN
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。922Please respect copyright.PENANAPpNGOPiWFy
922Please respect copyright.PENANAeAhI9xH03q
922Please respect copyright.PENANA3BWdNZS2Nf
(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。922Please respect copyright.PENANApNd4o67cnd922Please respect copyright.PENANAJjaXvXI21s
922Please respect copyright.PENANAYXEhQqhYSc
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)。922Please respect copyright.PENANATHWVmP6b2a
922Please respect copyright.PENANAmO7ecDw46G
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。922Please respect copyright.PENANAXhzBLtaOX9
922Please respect copyright.PENANAMk0Q9qPUTQ
922Please respect copyright.PENANA4ywnS1jAlH
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。922Please respect copyright.PENANAnDEzurAwyP
922Please respect copyright.PENANA8ijH0QhpoD
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/toc922Please respect copyright.PENANAo2abAtViSa
922Please respect copyright.PENANAWIxdDrIr9D
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。922Please respect copyright.PENANAI6aOQUbbYn
922Please respect copyright.PENANABtZwuUfIC9
Link:922Please respect copyright.PENANANLf6dgSWfR
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio922Please respect copyright.PENANAuLv68JS0dJ
922Please respect copyright.PENANAQVoZu2UX3Y
922Please respect copyright.PENANAX9RGkR640d
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。922Please respect copyright.PENANA0UlgIw1eGu
922Please respect copyright.PENANAnVZ7wnFGQ2
Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X922Please respect copyright.PENANABJqHAd2XC2
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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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