1. Ib qho ntawm cov khoom noj sib txawv ntawm cov qoob loo ntawm cov nplej thiab cov hmoov nplej dawb yog cov khoom noj khoom haus fiber ntau. Kev noj haus fiber ntau muaj ntau cov kev pabcuam - nws ua rau cem quav, txo cov ntshav cholesterol thiab yuav pab kom koj poob phaus, raws li Colorado State University. Kev txhim kho kev txuam nrog kev ua hmoov nplej dawb cais tawm ntawm lub paj hlwb nplua nuj ntawm qhov seem ntawm cov qoob loo, yog li cov hmoov dawb feem ntau muaj fiber ntau dua nws cov khoom noj tag nrho.
2. Thaum cov kws tshawb fawb pom tias ntau npaum li cas muaj fiber ntau 35,972 tus neeg koom tes hauv Tsev Neeg Ncaws Pob Txoj Kev Cohort, tau pom tias lawv noj cov zaub mov muaj fiber ntau los ntawm cov nplej, xws li whole wheat, thiab txiv hmab txiv ntoo muaj kev tiv thaiv tiv thaiv tsis tau cov mob cancer mis rau cov poj niam cev xeeb tub. (Cade JE, Burley VJ, li al., International Journal of Epidemiology).
3. Nws muaj peb ntu uas ua kom muaj cov qoob loo - lub bran, cov kab mob thiab lub qhov cub. Lub bran muab fiber ntau, protein ntau thiab vitamins. Cov kab mob B vitamins thiab fatty acids. Tus endosperm muaj cov hmoov txhaws nplej, carbohydrates, protein, hlau thiab B vitamins. Stoneground milling khaws cov vitamins thiab cov as-ham.
Industrally hmoov av yog hauv av siv high speed rollers uas kub lub nplej. Nyob rau hauv txoj kev no tus bran thiab cov kab mob tau tshem, thiab ua qhov no, cov zaub mov tseem ceeb, cov rog, fiber ntau thiab cov vitamins.
