Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan

chất xơ hòa tan Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan

Chất xơ hòa tan là loại chất xơ có thể hòa tan trong nước. Tuy không được cơ thể hấp thụ như các chất dinh dưỡng khác nhưng chất xơ hòa tan lại đem đến cho bạn rất nhiều lợi ích về sức khỏe. 

Chất xơ hòa tan đóng vai trò quan trọng trong việc điều hòa huyết áp máu, giảm cholesterol và duy trì nồng độ đường trong máu ở mức ổn định. Theo một số nghiên cứu, chất xơ hòa tan được chứng minh là có khả năng làm giảm nguy cơ mắc bệnh ung thư đại tràng và kích thích sự phát triển của vi khuẩn có lợi trong đường ruột.

Cơ thể không thể tự tổng hợp chất xơ hòa tan mà phải lấy từ các thực phẩm bên ngoài. Dưới đây là 10 loại thực phẩm giàu chất xơ hòa tan mà bạn nên bổ sung trong chế độ ăn của mình:

Yến mạch: Trong yến mạch có chứa cả chất xơ hòa tan và chất xơ không hòa tan, trong đó chất xơ hòa tan chiếm khoảng 30%. Ăn một bát yến mạch mỗi ngày sẽ cung cấp cho bạn khoảng 1-2 g chất xơ hòa tan. Chất xơ hòa tan có trong yến mạch được gọi là betaglucan, chất này sẽ gắn với các cholesterol trong đường ruột và đào thải ra ngoài, nhờ đó làm giảm đáng kể lượng cholesterol trong máu.

Yến mạch giàu chất xơ hòa tan Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan
Yến mạch rất giàu chất xơ hòa tan

Lúa mạch và ngũ cốc khác: Cũng giống như yến mạch, lúa mạch và các loại ngũ cốc khác cũng chứa rất nhiều chất xơ hòa tan. Bên cạnh đó, đây cũng là một trong những nguồn vitamin và khoáng chất khá dồi dào.

Lúa mạch và ngũ cốc khác Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan
Lúa mạch và ngũ cốc khác

Táo, nho, dâu tây: Cả táo, nho và dâu tây đều chứa một loại chất xơ hòa tan gọi là pectin. Chất này có tác dụng rất lớn trong việc giảm cholesterol xấu (LDL).

táo nho dâu tây Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan
Táo, nho và dâu tây cũng rất giàu chất xơ hòa tan

Trái cây họ cam quýt: Trái cây họ cam quýt cũng rất giàu pectin và vitamin C, giúp cơ thể đào thải chất độc và giảm cholesterol xấu hiệu quả.

cam quýt Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan
Cam quýt

Chuối: Chuối thường được biết đến như một loại trái cây giàu giá trị dinh dưỡng. Cứ 100 g chuối sẽ chứa 3.7 g chất xơ hòa tan.

Chuối rất giàu chất xơ hòa tan Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan
Chuối rất giàu chất xơ hòa tan

Bơ: Bơ đã xuất hiện trong bữa ăn của con người ngay từ thời xa xưa bởi những lợi ích sức khỏe mà nó mang lại. Trong 100 g bơ có chứa 6,7 g chất xơ. Bơ giúp bạn kiểm soát cân nặng, ổn định đường huyết và huyết áp máu. Tuy nhiên, bạn không nên ăn bơ quá nhiều do bơ có khả năng làm giảm cholesterol (cả xấu lẫn tốt).

bơ Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan

Bông cải xanh: Bông cải xanh chứa nhiều chất chống oxi hóa và chất xơ hòa tan tốt cho sức khỏe. Nhiều nghiên cứu cho thấy bông cải xanh có khả năng chống ung thư và làm giảm nguy cơ mắc các bệnh về tim mạch.

bông cải xanh Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan
Bông cải xanh

Đậu Hà Lan: Cũng giống như đậu lăng, đậu Hà Lan chứa khá nhiều chất xơ hòa tan. Trong 1 chén đậu Hà Lan có khoảng 16,3 g chất xơ. Nhiều nghiên cứu cho thấy ăn nhiều đậu Hà Lan giúp làm giảm bớt chất béo trung tính và bảo vệ tim mạch.

đậu hà lan Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan
Đậu hà lan

Rau mồng tơi: rau mồng tơi là loại rau khá bình dân, tuy nhiên ẩn chứa trong đó là giá trị dinh dưỡng dồi dào. Trong mồng tơi có chứa chất xơ hòa tan pectin, có tác dụng nhuận tràng, giảm mỡ máu và chống béo phì. Đây cũng là loại rau chứa nhiều vitamin A, B và các khoáng chất như sắt, giúp bảo vệ và tăng cường sức khỏe.

rau mồng tơi Điểm danh 9 loại thực phẩm giàu chất xơ hòa tan
Rau mồng tơi

 

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