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。936Please respect copyright.PENANA7VddMKrm1X936Please respect copyright.PENANAuT0LcPClN9
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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。936Please respect copyright.PENANAyh3juv3Eia
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但除此之外,攝取食用纖維還有甚麼好處呢?936Please respect copyright.PENANANDTt9UZ5jS
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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。936Please respect copyright.PENANAt6NPZGQijZ936Please respect copyright.PENANA5Xu3vpUu0O
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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。936Please respect copyright.PENANA45RcVt82Fl
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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。936Please respect copyright.PENANAsJuGaKp8q0
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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)。936Please respect copyright.PENANA8nM2V2cdTU936Please respect copyright.PENANAdZc83LgNPs
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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。936Please respect copyright.PENANAGmvTY3ytWv
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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。936Please respect copyright.PENANAAIpR0oK1Zy936Please respect copyright.PENANAqRD1B9ZTGC
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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)。936Please respect copyright.PENANA1bvLREAJoS
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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。936Please respect copyright.PENANAF8mpBmbUpE
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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。936Please respect copyright.PENANAXD3TmeoYyZ
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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/toc936Please respect copyright.PENANAoc5TWlfN4d
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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。936Please respect copyright.PENANAOihBrb99E5
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Link:936Please respect copyright.PENANAA7FvkoPOSu
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio936Please respect copyright.PENANAH0nf2dberT
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有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。936Please respect copyright.PENANA52XmzFAGc0
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Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X936Please respect copyright.PENANAqzvAeS3byG