什么是粗纤维食物很多人对这个问题比较感兴趣，下面让我们一起来看浠涔绾ょ淮椋╂锛，希望可以帮助到你。
浠?涔????绾ょ淮椋??╂?????锛?
绮?绾ょ淮椋??╂????姣??惧??椋??╁???绾ょ淮2??浠ヤ???椋??╋?绮?绾ょ淮椋??╂??锛?
1??璞?璞?锛?
璞?璞????绉?涓?骞寸?????磋?????楂?0.5-2绫炽???ㄦ??豢?诧???婊???姣?锛?琚???????跺?峰???-6??锛????跺?褰??涓?缂??风???榻裤??灏??跺?靛??褰???变??惰?????????版?垫????涓烘?荤?惰?卞?锛??辫?奸???讹?瑁???????褰???卞??棰??插??凤?????绉???寮?锛?浣?澶?涓虹?借?插??绱??层??
2??缁胯?锛?
缁胯????绉?妞??╃豢璞???绉?瀛?锛???????灏?璞?????璞???妞?璞?绛?锛??ㄤ腑?藉凡??涓ゅ??浣?骞寸???藉?瑰?层????浜у?板?ㄥ?板害??缂??稿?板?恒???板?ㄤ?浜????芥????绉?妞?锛???娲层??娆ф床??缇??戒???灏???绉?妞?锛?涓??姐??缂??哥??芥??豢璞?涓昏????哄?ｅ?姐??绉?瀛?????琚?箍娉?椋??ㄣ??
3??绔硅???
绔硅???????绔硅??锛?????缁???绮?锛????绉?姣?杈?灏?瑙???椋?????瀛﹀??绔硅??????????????????????娌?璋风背??涔????浜?????澶?褰?技绔硅????娴?榛??层????????绫炽?????借?插????绮????硅???ㄥ??涔??ㄦ???绮???
4??楂?姊?锛?
楂?绮憋???????涓?骞寸????????┿??绉?杈?绮?澹???寸?锛??洪?ㄨ??涓??锋?????广???堕????姣???绋????界?锛??惰??纭???璐????绔???锛?杈圭???绾ゆ??????ヨ?卞????撅?涓昏酱瑁搁?诧??绘??寸???寰?集?诧?????3??锛??辫???跨害3姣?背锛?瀛??垮???靛舰锛??辨?卞??绂伙??卞ご甯??躲??
5??榛?璞?锛?
榛?璞????绉?澶ц?灞?妞??╁ぇ璞???榛??茬?瀛???榛?璞????借川????36%锛???浜?娑???锛?瀵规弧瓒充汉浣?瀵硅???借川????瑕??锋????瑕???涔???
浠?涔????绾ょ淮椋??╂?????锛?
绮?绾ょ淮椋??╂????姣??惧??椋??╁???绾ょ淮2??浠ヤ???椋??┿??涓昏?????绮???绫炽??灏?绫炽??楂?绮便????楹︺????楹︺??榛?璞??姐???硅???????????规????姊ㄣ???¤??绛???
绮?绾ょ淮????借?浜轰?娑??????告?剁????1970骞翠互?????ュ?诲?涓???????绮?绾ょ淮??涔?璇达??ㄤ互??杩颁??借?娑????????告?剁??椋??╂?娓ｏ?涓?浠??????ㄥ??绾ょ淮绱????ㄨ川绱???
????浜虹兢
绮?绾ょ淮椋?????涓昏?娑?璐圭兢搴?璇ユ????骞翠汉????骞翠汉锛??????跺??涔?瑕??规???ュ?诲?涓?瀵逛?绮?绾ょ淮???ㄨ?????ラ??涓哄??锛?姣?浜烘?澶?0-35??锛?澶???????浼???浣??朵??ュ?荤????╃?ㄧ????
绮?绾ょ淮????╃???澹???涓昏?缁???????锛?????氦缁寸?????绾ょ淮绱????ㄨ川绱???瑙?璐ㄧ???????甯歌?楗叉???????规?娴?瀹???绮?绾ょ淮锛????楗叉???峰??缁?1.25%绋??搞??绋?纰卞????哺30??????锛????╀???涓?婧惰В纰虫按?????┿??
???抽?绾ょ淮??椋??╀富瑕???绮??????????姘存????璞?绫荤???涓昏?瀛??ㄤ?姘存??????楹︺??澶ч害???ㄥ??璞?绫讳腑????澶у??拌?抽?绾ょ淮?藉?涓?婧舵?э?濡?绾ょ淮绱?????绾ょ淮绱?绛???甯??轰?澶ч?ㄥ??绮?绾ょ淮椋???涓??芥坊??浜?????杩?绫讳?婧舵?ц?抽?绾ょ淮??绮?绮?????绮??濡???绫炽??楹﹂焊??绫崇?绛???
浠?涔????绾ょ淮椋??╂?????
绮?绾ょ淮椋??╂????姣??惧??椋??╁???绾ょ淮2??浠ヤ???椋??╋?????绮???绫炽??灏?绫炽??楂?绮?????楹︺????楹︺???ㄨ??????????绔硅????榛?璞?????璞???缁胯???璧よ???璞?璞???璞?璞?????璞???榛?璞??姐???硅??????????澶ц??????榛??辫????棣?妞裤????妞???姣?璞??????姐??绔圭?????????︾???娲??便???ヨ?????????????规????姊ㄣ???¤?????????裤??灞辨?????????????????骞层??姊?骞层??姗?姒???绾㈡?ｃ??绮?瀛????告????辩?????ㄨ?炽????????棣???????绫崇??????瀛???娴峰甫??绱???????????娴疯?汇???艰??绛?
??????????锛?澧?寮洪ケ?规????锛?浣?灏辨?虫?冲?间??ㄧ??????锛??烘???芥???绾ょ淮寰?澶?锛???????锛??硅??锛?杩?浜?????涔?寰?浣?
绮?绾ょ淮?????????
1.绗?绫?br />
绗?绫荤????????楂?锛?绗?骞茬??绾ょ淮绱?????杈惧??0-40%锛?杈ｆ?瓒?杩?40%???朵???氦缁寸?杈?澶?????锛??ㄨ???????便???????????????借????娌硅?? ??绫伙?骞诧?锛?绾ょ淮绱???????楂?锛??朵腑?捐????绾ょ淮绱??????ヨ?50%锛?30%浠ヤ??????т?澶??板???????涓猴???????棣??????惰?炽???ㄨ?炽??姝ゅ?锛?绱?????绾ょ淮绱?????涔?杈?楂?锛?杈惧??0%??
2.璋风?╃被
?ㄦ????绮?绾ょ淮椋??╀腑锛?璋风?╃被椋??╀腑????????绮?绾ょ淮????涓板???锛??朵腑楹﹂焊涓?????????绮?绾ょ淮????楂?杈?1%锛?骞朵????т?澶??板?????锛??朵腑??楂???杩???灏?楹︾?锛??舵???ぇ楹︺????绫炽????绫抽?€??榛?绫炽??灏?绫炽??楂?姊?????楹︺???ㄨ??????????绔硅????榛?璞?????璞???缁胯???璧よ???榛?璞???璞?璞???璞?璞?????璞???绾㈡?ｃ??绮?瀛????告????辩??绛?绮?绮???┿??
3.璞?绫?br />
6-15%锛?浠?澶??板?????涓洪?璞?????璞?????璞????歌???璞?璞???榛?璞???绾㈠?璞???缁胯? ??璁鸿胺绫汇????被杩????绫伙?涓????ヨ?锛???宸ュ?瓒?绮剧?锛?绾ょ淮绱?????瓒?灏???
4.??被
??被椋??╀腑绮?绾ょ淮?????????蜂?瀹瑰拷瑙?锛?缁?杩???绌跺???伴┈??????绔硅?????ㄨ?????被椋??╀腑??绾ょ淮绱?????澶х害涓?%??
5.????绫?br />
??互璇村??绉?????绫婚??╀腑????????绾ょ淮绱????烽??甯哥??涓板?锛??朵腑浠ョ?绫婚??╀腑????????绮?绾ょ淮??涓轰赴瀵?锛??疯揪30-40%?????????ゆ?涔?澶?杩???杈ｆ?锛??朵腑绮?绾ょ淮?????????宠?杩?40%锛?缁?甯稿??杈ｆ?涓?浠??藉?璧峰?拌ˉ??绮?绾ょ淮??????锛????惰??锋??寰?濂界????姘у?????????朵???杩????ㄨ???????便???????????????借?????????????硅??????????榛?璞?????澶ц??????榛??辫????棣?妞裤????妞???姣?璞??????姐??绔圭?????????︾???娲??便???ヨ????????????缁胯??姐??棣???????瀛???娴峰甫??绱???????????娴疯?荤???
?や?涓?杩版??杩颁?澶?锛????ㄥ??姘存??涔???????寰?澶???绮?绾ょ淮??锛?姣?濡?锛??规????姊ㄣ???¤?????????裤??灞辨???????????????????????骞层??姊?骞层??姗?姒?绛???
绮?绾ょ淮椋?????????绉?
绮?绾ょ淮椋??╁父瑙?????锛??借?????辫????????????绫炽??缁胯????规??绛???绮?绾ょ淮椋??╂????姣??惧??椋??╁???绾ょ淮2??浠ヤ???椋??┿??绮?绾ょ淮????╃???澹???涓昏?缁???????锛?????氦缁寸?????绾ょ淮绱????ㄨ川绱???瑙?璐ㄧ???????
浠?涔????绾ょ淮椋???/h1> ???ョ?棣?椤?/a>?ㄦ??span class="new-icon">璁よ??ㄦ??/a>瑙?棰?浣???甯?府??/a>璁よ??㈤????浼?浜?img class="triangle_icon" src="https://iknow-zhidao.bdimg.com/static/common-new/widget/menu/img/triangle.47e7008.svg" alt="">浼?涓?濯?浣??垮??朵?缁?缁?????娉?寰????虹?棰??????惧害?ラ??> ????绫?/nav>浠?涔????绾ょ淮椋???/span>
绮?绾ょ淮椋??╂????姣??惧??椋??╁???绾ょ淮2??浠ヤ???椋??╋???浠????ョ??绮?绾ょ淮椋??╂????绮???绫炽??灏?绫炽????楹︺??榛?璞????姐???硅??????????绔圭????规??绛?绛???
浠ュ??澶у??板コ?т负浜????ラ?戒????╄??椋?锛?浣?濡?浠???濂虫?т负浜??ュ悍?????ワ?灏变????╁?绮?绾ょ淮椋??╀?涓轰富椋?锛??ｄ??板?浠?涔????绾ょ淮椋??╁???浠?澶╂??灏辨?ョ?澶у?浠?缁?涓?涓???
璇︾???瀹?/h4>01
绮?绾ょ淮????╃???澹???涓昏?缁???????锛?????氦缁寸?????绾ょ淮绱????ㄨ川绱???瑙?璐ㄧ?????锛?绮?绾ょ淮椋?????涓昏?娑?璐圭兢搴?璇ユ????骞翠汉????骞翠汉锛??????跺??涔?瑕??规???ュ?诲?涓?瀵逛?绮?绾ょ淮???ㄨ?????ラ??涓哄??锛?姣?浜烘?澶?0~35??锛?澶???????浼???浣??朵??ュ?荤????╃?ㄧ????
02绮?绾ょ淮????借?浜轰?娑??????告?剁??锛?1970骞翠互?????ュ?诲?涓???????绮?绾ょ淮??涔?璇达??ㄤ互??杩颁??借?娑????????告?剁??椋??╂?娓ｏ?涓?浠??????ㄥ??绾ょ淮绱????ㄨ川绱?锛???甯歌?涓虹?绾ょ淮瀵逛汉浣?涓??锋???ュ?讳???????冲??澶?浜?杩?浼?褰卞??浜轰?瀵归??╀腑?ュ?荤?锛?灏ゅ?舵???寰?????绱????告?躲??
03姝ゅ????杩?涓?绯诲????璋??ョ??绌跺苟璁よ??帮??ｄ?涓??借?浜轰?娑????告?剁???????ュ?烩???╄川锛??翠?浜轰??ュ悍瀵??????筹???涓??ㄩ??蹭汉浣???浜??剧??濡???蹇?????绯?灏跨????缁???????渚跨?绛??归?㈣捣????瑕?浣????涓?姝ゅ???朵?璁よ??扳??绮?绾ょ淮??涓?璇?姒?蹇靛凡涓??????????灏??跺?寮??逛负?抽?绾ょ淮??
04?颁唬?ュ?诲?????绌惰〃??锛?澶???绮?绾ょ淮椋??╂??4澶уソ澶?锛?涓????藉?淇?杩????????甯??╄韩浣??????伴??浠ｈ阿锛??瑰???????????斤??藉??叉不渚跨???棰??茶????锛?浜????瑰??琛?绯???????搴?锛???浣?椁???琛?绯?????锛?甯??╂不??绯?灏跨??锛?涓?????浣?琛?娴?涓??????洪??????锛??叉不楂???琛?????蹇?琛?绠＄?剧??锛??????у?朵???锛???灏??ヨ????????????
05绮?绾ょ淮杩??藉?澧???绮?究??浣?绉????灏???涓???╂?娓ｅ?ㄤ汉浣??????????堕?达?璁╂??渚跨??棰?????蹇????姝ゅ?瀛??????????藉?宸???缁?甯歌?规郴??浜轰?瑕?澶?????