Fiber, or as it is commonly called, dietary fiber is an important ingredient of a healthy, balanced diet. The fiber we get from plant foods. It contains no calories, no nutrients or vitamins and is not digested by the body. However, fiber helps the digestive system to digest food, absorb nutrients, reduces cholesterol and stabilizes blood sugar levels, which, in turn, controls the appetite. There are two types of dietary fiber: insoluble and soluble, but we will characterize once will tell you about the benefits of "checkered" diets.
The benefits of the "checkered" diet
There are three main reasons why a diet rich in fiber helps to regulate your food preferences and at the same time to lose weight:
1. Fiber increases the feeling of fullness (satiety). Soluble fiber swells in the stomach, coming into contact with water. This increase in volume consumed leads to a greater feeling of satiety. The result is that we eat less.
2. Fiber slows down digestion. The presence of fiber in the stomach slows down the digestion of food. This is especially useful when we are eating foods with a high glycemic index (GI). Why? And because foods with high GI raise the level of sugar in our blood, which then leads to rapid decline (after an intense release of insulin from the pancreas). The result is a very fast returns hunger. In addition, it is believed that the rapid UPS and downs of blood sugar levels lead to, for example, to resistance (resistance to insulin, as well as increased food cravings. Both of these problems lead to obesity and other associated with overweight problems.
3. Fibres are found in nutrient-rich products. Fiber-rich diet is better for health than diet with low fiber content. Why? Because dietary fiber, mainly located in vegetables, fruits, whole grains, nuts and seeds, which are not only ideal for weight loss, but very useful for our health. Thus, increasing the fiber content in your diet, we will automatically increase your chances of weight loss and a healthier body overall. However, this does not apply to food supplements with dietary fiber. 1 of the reasons fibers of live, eaten our products better perform their "job".
Insoluble and soluble dietary fibre
Insoluble dietary fibre
Insoluble dietary fibers contain cellulose, hemicellulose and lignin. They swell in water like a sponge accelerate the emptying of the stomach. It helps food pass through the intestines, making the chair dense and soft, prevents constipation, removes the body of cholesterol and bile acids, which are found in the digestive tract.
Insoluble fiber is found in the following products:
- beans;
- brown rice;
- fruits (especially the peel);
- edible seeds;
- lentils;
corn;
- oats;
- leguminous plants such as peas;
- wheat bran;
- whole wheat bread;
- wholemeal bread (bread with bran);
- pasta wholemeal;
- wholemeal flour.
Soluble dietary fibre
Soluble fiber contains gum (resinous excretion of plants) and pectins. She, absorbing large amounts of water, turns into a jelly, and its increased volume completely fills the stomach, which gives us a feeling of satiety. This type of fiber lowers cholesterol and controls blood sugar levels. Is found in all fruits and vegetables, but the richest sources are:
- apples;
- barley;
- citrus;
- legumes;
- oats;
- pear;
- strawberry.
How much fiber do we need?
The Board the following: adults should strive to 18 grams of fiber per day. Most of us eat less than about 12 g
How many fiber containing foods?
Flakes (Breakfast cereals) are the most popular source of dietary fiber. You can examine the label of product: sometimes they write about the content of dietary fibers and their quantity. Below is the content of fiber in some foods:
- 1 portion of pasta (90 g dry weight): 2, 3 g fiber.
- 1 portion of pasta from whole grains (90 g dry weight): 9 g fiber.
- 1 serving of cereal (30 g): 4, 5 g fiber.
- 1 portion of fruit and fibre cereal (30 g): 2, 7 g fiber.
- 1 slice (28 g) white bread: 0, 8 g fiber.
- 1 slice (28 g) of bread coarse: 1, 9 g of fiber.
- 1 portion (80 g) lentils: 1, 5 g fiber.
- 1 orange (160 g): 2, 7 g fiber.
- 80 g of boiled cabbage: 1, 7 g fiber.
In order to simplify the calculations, but to use the necessary amount of fiber recommended to eat:
- at least 3 fruits daily;
- at least 3 servings (approximately 100 ml each) of vegetables daily;
- at least 4 servings of bread from wheat flour, groats, brown rice, oatmeal daily;
several times a week I eat: beans, peas, corn or soy.
How to increase the amount of fiber in the diet?
Because dietary fiber is not digested by the intestine, increase their content in the diet should be gradually, to avoid overloading the digestive system. Increase the number to 5 g, in 3-5 days. Drink more water for better effect.
Include in your diet both types of dietary fiber.
Source:
Likar Info
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