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。886Please respect copyright.ＰＥＮＡＮＡgtBZQOEpin
886Please respect copyright.ＰＥＮＡＮＡrpogOS5I4Y
886Please respect copyright.ＰＥＮＡＮＡSRriBxQZLu
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。886Please respect copyright.ＰＥＮＡＮＡLEB7h73CyY
886Please respect copyright.ＰＥＮＡＮＡbFg1LDLdTN
但除此之外，攝取食用纖維還有甚麼好處呢?886Please respect copyright.ＰＥＮＡＮＡTou5MOF3EA
886Please respect copyright.ＰＥＮＡＮＡcOXA7laoRf
（圖2）講述之前，我們要提及一下關於膽汁的背景資料。886Please respect copyright.ＰＥＮＡＮＡHZfYGE8UNI
886Please respect copyright.ＰＥＮＡＮＡFPqV8CJT12
886Please respect copyright.ＰＥＮＡＮＡe3qEYWNwBg
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。886Please respect copyright.ＰＥＮＡＮＡx20vCTrG2I
886Please respect copyright.ＰＥＮＡＮＡ7P2P0e6yeA
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。886Please respect copyright.ＰＥＮＡＮＡmVNlVlfyga
886Please respect copyright.ＰＥＮＡＮＡUL7jOX8wdk
（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)。886Please respect copyright.ＰＥＮＡＮＡDTwt40JFwa
886Please respect copyright.ＰＥＮＡＮＡOWKPnXtMUF
886Please respect copyright.ＰＥＮＡＮＡddATA4mYPD
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。886Please respect copyright.ＰＥＮＡＮＡ31MSmFJ1CB
886Please respect copyright.ＰＥＮＡＮＡ3qz0hfsXQk
886Please respect copyright.ＰＥＮＡＮＡC5WY41HFLF
(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。886Please respect copyright.ＰＥＮＡＮＡaJj5FpVOLp
886Please respect copyright.ＰＥＮＡＮＡ84NInVsM1Y
886Please respect copyright.ＰＥＮＡＮＡlV5H3abdZr
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)。886Please respect copyright.ＰＥＮＡＮＡ0TKomVoBfQ
886Please respect copyright.ＰＥＮＡＮＡFlOs4yTaVY
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。886Please respect copyright.ＰＥＮＡＮＡqd6cYhCNlG
886Please respect copyright.ＰＥＮＡＮＡQDYdWImXjH
886Please respect copyright.ＰＥＮＡＮＡ2oTP7GuByl
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。886Please respect copyright.ＰＥＮＡＮＡuBtAK2JjJV
886Please respect copyright.ＰＥＮＡＮＡZPHmdWhuls
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/toc886Please respect copyright.ＰＥＮＡＮＡ8aoWKvzpL9
886Please respect copyright.ＰＥＮＡＮＡkXKfGzv7mF
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。886Please respect copyright.ＰＥＮＡＮＡW8ZGMyaQTj
886Please respect copyright.ＰＥＮＡＮＡeUXsUu8RlG
Link:886Please respect copyright.ＰＥＮＡＮＡwDAyuyk69S
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio886Please respect copyright.ＰＥＮＡＮＡG5q8wMvpMt
886Please respect copyright.ＰＥＮＡＮＡYF6VQxU9M5
886Please respect copyright.ＰＥＮＡＮＡOu0aUeANyW
有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。886Please respect copyright.ＰＥＮＡＮＡVjt4B3KisZ
886Please respect copyright.ＰＥＮＡＮＡdWLoHvfVLm
Ref1:https://www.sciencedirect.com/science/article/pii/S193131281830266X886Please respect copyright.ＰＥＮＡＮＡFEhdidTDnV
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