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。585Please respect copyright.PENANAx4waZKOxqy
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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。585Please respect copyright.PENANAOk5sDLwyJO
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但除此之外,攝取食用纖維還有甚麼好處呢?585Please respect copyright.PENANAZ2P76MjoeD
585Please respect copyright.PENANAhhv4g8kned
(圖2)講述之前,我們要提及一下關於膽汁的背景資料。585Please respect copyright.PENANAmWihrxSfU1
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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。585Please respect copyright.PENANAEYoljJC0hv
585Please respect copyright.PENANAk44JoJ3h3F
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。585Please respect copyright.PENANApnNui2XwmO
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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)。585Please respect copyright.PENANAbj5pJJqXn0
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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。585Please respect copyright.PENANA0fbz5Z5idQ
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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。585Please respect copyright.PENANAHqbbpAYJkS
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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)。585Please respect copyright.PENANARBbYCElu4d
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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。585Please respect copyright.PENANA0Lc5cIsb1m
585Please respect copyright.PENANANXeRzZ3fTF
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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。585Please respect copyright.PENANAELjIe8OnaY
585Please respect copyright.PENANAky9dbKICkl
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/toc585Please respect copyright.PENANA9OKNmFipaY
585Please respect copyright.PENANAs8CjoNFOsU
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。585Please respect copyright.PENANAoWfdz32pax
585Please respect copyright.PENANA60VnDCeTAR
Link:585Please respect copyright.PENANAA3NxM4ERcF
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio585Please respect copyright.PENANAoVBImmS7AN
585Please respect copyright.PENANAAUBZPrJk0U
585Please respect copyright.PENANAisyP0R44NV
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。585Please respect copyright.PENANAsQQXC4vXJQ
585Please respect copyright.PENANA0QF67hFfNg
Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X585Please respect copyright.PENANAaeUu5lu3UG
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科普專欄–薯不揀單
Author:
薯仔聞茱莉
ISSUE #77
深入淺出–攝取食用纖維的重要性
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