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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。87Please respect copyright.ＰＥＮＡＮＡKgkXcHLcmy
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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。87Please respect copyright.ＰＥＮＡＮＡh9EnujCvDq
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但除此之外，攝取食用纖維還有甚麼好處呢?87Please respect copyright.ＰＥＮＡＮＡGTJlevmz7y
87Please respect copyright.ＰＥＮＡＮＡ77h9dftDcZ
（圖2）講述之前，我們要提及一下關於膽汁的背景資料。87Please respect copyright.ＰＥＮＡＮＡYubkHK56DY
87Please respect copyright.ＰＥＮＡＮＡZA4NvPBp4z
87Please respect copyright.ＰＥＮＡＮＡ7UjtbGm33p
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。87Please respect copyright.ＰＥＮＡＮＡMuOmtFFSIQ
87Please respect copyright.ＰＥＮＡＮＡfP5OapwUu7
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。87Please respect copyright.ＰＥＮＡＮＡ3JeH9yJAfC
87Please respect copyright.ＰＥＮＡＮＡqxx066uhhT
（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)。87Please respect copyright.ＰＥＮＡＮＡmECde8iJtQ
87Please respect copyright.ＰＥＮＡＮＡm4e3XssoRu
87Please respect copyright.ＰＥＮＡＮＡCNYrHPsIAx
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。87Please respect copyright.ＰＥＮＡＮＡXFsSVdPcvy
87Please respect copyright.ＰＥＮＡＮＡAjd6c6WqWR
87Please respect copyright.ＰＥＮＡＮＡubpCrHtOz3
(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。87Please respect copyright.ＰＥＮＡＮＡZDzMNjeBkn
87Please respect copyright.ＰＥＮＡＮＡJ5h9b6rTwe
87Please respect copyright.ＰＥＮＡＮＡDFuZ9Qt2Xp
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)。87Please respect copyright.ＰＥＮＡＮＡUQJtIlgsK6
87Please respect copyright.ＰＥＮＡＮＡeOzeJ0zqlT
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。87Please respect copyright.ＰＥＮＡＮＡU3uHtU2ClO
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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。87Please respect copyright.ＰＥＮＡＮＡ0TObaET1sK
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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/toc87Please respect copyright.ＰＥＮＡＮＡe6FtWV6BR3
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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。87Please respect copyright.ＰＥＮＡＮＡSf9dDEXRMA
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Link:87Please respect copyright.ＰＥＮＡＮＡvIG32ES8K5
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio87Please respect copyright.ＰＥＮＡＮＡxN1jBX4iNp
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有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。87Please respect copyright.ＰＥＮＡＮＡmNaRPfdIUi
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Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X87Please respect copyright.ＰＥＮＡＮＡt7DKqTeLiu
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