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。578Please respect copyright.PENANAPU1jbW4kGD
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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。578Please respect copyright.PENANAwnEjEEwzYx
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但除此之外,攝取食用纖維還有甚麼好處呢?578Please respect copyright.PENANAb4wZjYK9cq
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(圖2)講述之前,我們要提及一下關於膽汁的背景資料。578Please respect copyright.PENANAdgppzbJsQj
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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。578Please respect copyright.PENANAm5hXJtjJzr
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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。578Please respect copyright.PENANArYrThdACfi
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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)。578Please respect copyright.PENANAP1jsqhbZHz
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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。578Please respect copyright.PENANAHlC4zQ5izq
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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。578Please respect copyright.PENANAZQYo5OZq5L
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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)。578Please respect copyright.PENANA8gRUINRWI5
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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。578Please respect copyright.PENANAbRzIXOHsCp
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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。578Please respect copyright.PENANAmwSpLgweWD
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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/toc578Please respect copyright.PENANAC7Ls1bSDzx
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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。578Please respect copyright.PENANAKW16DOgXPP
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Link:578Please respect copyright.PENANA4b4aSRQBtZ
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio578Please respect copyright.PENANAILD7Sj4dcC
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有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。578Please respect copyright.PENANADvM21VwRU0
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Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X578Please respect copyright.PENANAxURKxHXvev