Any mass of organic origin contains in its composition hollow fibers. The plexus of these fibers are, without which the human body is simply unable to exist. These fibers are called fiber (cellulose, granulez).
The fiber is not digested in the body, as it is the coarse part of the plants, and it takes a lot of time to assimage. Nevertheless, for the digestive system, the presence of this slow carbohydrate is extremely necessary.
Note! The transient passage of fiber through the body provides it to cleaning the food garbage, poisons and toxins, excess fat. Thus, plant fiber performs the function of the intestinal sanitation.
What is the granuleza, its influence on the body
The way a person feeds on which products eat directly affects its health, including appearance, and well-being.
Along with food, a large amount of vitamins, minerals and other beneficial substances are entering the body, which pass the sophisticated path of splitting, transformation and plasma suction.
It is different with the fiber. And let the element disintegrates the useful components, not digested in the stomach and comes out in its original form, it is impossible to overestimate it for a person.
What is the benefits of fiber
- Food rich in fiber normalizes metabolism and restores the intestinal operation.
- Food with a large amount of plant fiber contributes to a safe, but rapid slimming. A person feels full after eating small portions, resulting in unnecessary kilograms.
- The concentration of blood sugar is normalized and reduced.
- Peristalistic stimulation is activated.
- There is a purification of the lymphatic system.
- The body is cleaned from toxins, slags, intestinal and gastric mucus, unnecessary fats.
- The blood cholesterol level falls, which has a preventive impact on the warning of the risk of developing cardiovascular diseases.
- Muscular fibers are strengthened.
- According to some specialists, fiber contributes to the prevention of cancer tumors.
Cellulose is presented in several species that differ in their own functionality.
The soluble group includes pectin, alginates, resins and other substances. Turning into jelly, they have the ability to absorb huge amounts of water.
Insoluble vegetable fiber is not susceptible to decay. Absorbing water, she just swells like a sponge. This facilitates the activity of the small intestine. The insoluble group includes hemicellulose, lignin, cellulose.
In addition, the fiber is divided by origin on synthetic and natural. Out of doubt, the substance created in artificial conditions is inferior to natural, that is, that is initially contained in any product.
Note! Food-containing fiber (their list is shown below) provide a state of satiety, give the body of energy charge for a whole day, retain from overeating and purchasing unnecessary kilograms, allow you to feel easily and free.
Products rich in fiber
Each person should know the list of products in which there is a lot of plant fiber. Since this is a substance of natural origin, it follows in the respective sources, which can be divided into several groups.
Animals and vegetable oils
Oils of plant origin without a doubt have a greater nutritional value than animal fats (nutritional fibers are missing completely), bringing the body a huge stock of minerals and vitamins.
But in a situation with vegetable fiber, everything is wrong. It is contained not only in different cakes and flour, that is, there, which remains after pressing some oils. Products rich in fiber are sunflower seeds, pumpkins, flax, sesame seed.
When choosing a bread, you must pay attention to what it is made from which flour varieties. Preferences need to give bread with grain or coarse flour. It should be used in food loaves from cereals and croup.
Juices
Unfortunately, only raw, thermally untreated vegetables, fruits and berries contain food fibers, so in the process of cooking the fiber juices is not preserved.
Orekhi
In large quantities, food fibers are kept in nuts. Most rich in the almond core, forest and walnuts. There is a fiber and pistachios, peanuts, cashews.
Well, for diabetics it is important to know, despite the fact that they are high content of fiber
Cruises and porridge
Contains fiber in most porridge:
- pearl;
- buckwheat;
- oat;
- wheat.
Only one condition - the croup should not undergo pretreatment, it must be solid. Fibergusts in the body can replenish purified and crude rice, but bran are considered the most useful in this regard.
Vegetables
Important! Vegetables during thermal processing lose a large amount of fiber, so preference should be given raw products.
These vegetables are incredibly rich in food fibers:
- Spinach.
- Asparagus.
- White cabbage.
- Broccoli.
- Carrot.
- Cucumbers.
- Radish.
- Beet.
- Potatoes.
Representatives of the legume family are also good sources of both soluble and insoluble fiber.
Fruits and berries
Low known what berries and fruits are rich in food fibers. Many fiber in dried fruits, dates, raisons, dried apricots. If the morning food of a person contains this useful cocktail, the charge of energy and cheerfulness is provided for all day.
It is necessary to regularly eat:
- Black currant.
- Malina.
- Strawberry.
- Peaches.
- Apricots.
- Bananas.
- Pears.
- Grapes.
- Apples.
These fruits will get rid of the body from fiber deficiency.
Milk and its production products
Milk, all that other animal products are produced from it (eggs, meat) do not contain dietary fibers.
Table of the amount of fiber in food
The numbers are indicated taking into account the fiber in grams per portion of the product
| Bran (depending on the cereals) | up to 40. |
| Bread (100 g) | 18,4 |
| Lentil (prepared, 1 cup) | 15,64 |
| Beans (prepared, 1 cup) | 13,33 |
| Forest nuts (handful) | 9,4 |
| Wholemeal flour | 9 |
| Peas (prepared, 1 cup) | 8,84 |
| Raspberry (1 cup) | 8,34 |
| Cooked Rice Brown (1 Cup) | 7,98 |
| Cabbage sheet, 100 g, cooked | 7,2 |
| Flax seeds (3 tbsp. Spoons) | 6,97 |
| Solid Wheat (Groats, ¾ Glass) | 6 |
| Pears (1 medium with peel) | 5,08 |
| Buckwheat (1 cup) | 5 |
| Apples (1 medium crude) | 5 |
| Potatoes (1 medium baked in uniform) | 4,8 |
| Sea buckthorn (100 g) | 4,7 |
| Broccoli (after cooking, 1 cup) | 4,5 |
| Spinach (prepared, 1 cup) | 4,32 |
| Almond (handful) | 4,3 |
| Pumpkin seeds (1/4 cup) | 4,12 |
| Oatmeal (in flakes, 1 cup) | 4 |
| Strawberry (1 cup) | 3,98 |
| Bananas (1 medium) | 3,92 |
| Grapes (100 g) | 3,9 |
| Seeds of Seung | 3,88 |
| Walnuts (handful) | 3,8 |
| Date (dried, 2 medium) | 3,74 |
| Kuraga (100 g) | 3,5 |
| Color cabbage, 100 g, cooked | 3,43 |
| Pistachios (handy) | 3,1 |
| Beet (cooked) | 2,85 |
| Cabbage Brussels, 100 g, cooked | 2,84 |
| Carrot (medium, raw) | 2,8 |
| Mint Rowan (100 g) | 2,7 |
| Pearl porridge (100 g) | 2,5 |
| Peanut (handful) | 2,3 |
| Bread Bread (1 slice) | 2,2 |
| Black currant (100 g) | 2,1 |
| Sunflower seeds (2 tbsp. Spoons) | 2 |
| Whole grain bread (1 slice) | 2 |
| Peaches (1 medium) | 2 |
| Cooked Rice Brown (1 Cup) | 1,8 |
| Radish (100 g) | 1,6 |
| Raisins (1.5 oz) | 1,6 |
| Asparagus | 1,2 |
| Bread from coarse grinding (rye) | 1,1 |
| Cashew (handy) | 1 |
Food fibers for weight loss
A variety of food is not only a real chance to have excellent health and attractively look, but also a wonderful way to lose weight, if you fill the diet with a rich fiber.
This element absorbs all slags and excessive accumulation of fats for further processing and withdrawal from the body.
Similar active cleaning will improve the process of digestion and intestinal motility. In addition to the blood, the concentration of sugar and cholesterol will decrease, and this is a direct path to weight loss, and no burning fat preparations will be required.
What should be the daily norm of fiber, consequences of overdose and deficit
An adult person needs to consume 25-30 grams of fiber per day. During the battery period, the woman must receive fiber drugs, since this element helps the future mother to normalize the intestinal operation and get rid of constipation.
Important! Never deal with self-medication, assigning additional foods. An independent introduction of fiber in food will not only do not bring benefits, but it can cause significant harm to the entire body.
For competent diet planning, you need to see a doctor!
With a lack of fiber, the following symptoms may occur:
- cholelithiasis;
- frequent constipation;
The fiber refers to substances that do not dissolve and are not absorbed by the organism. In essence, it is a ballast that does not have a nutritional value, but without it the gastrointestinal tract is incorrectly, due to the mass of health problems. That is why gastroenterologists and nutritionists are recommended to include in the diet products rich in fiber.
By chemical composition, the fiber refers to polysaccharides, of which the cell walls of all plants consist. That is why its main sources are herbs, grains and cereals, seeds, vegetables and fruits.
The fiber, which is often called food fibers, is an imperfeated substance with digestive enzymes. Despite the lack of food and energy value, it is necessary for the proper functioning of the intestine. Without fiber, the existence of the useful intestinal microflora is impossible - its surface is considered an ideal medium for their reproduction, and only intestinal bacteria can split it to glucose and other substances.
In the 70s of the last century, it was fashionable to exclude fiber from the diet. However, in the late 80s, it turned out that fans of products without this substance were in tens of times more often than the "old-fashioned" consumers of dietary fibers suffer from cancer. Tumors were found not only in the intestines and the stomach, but also in other organs.
It turned out that the fiber is the very cornerstone, which allows to protect the body from cancer and other dangerous diseases.
Many call the fiber with natural scratch for the intestines and a vacuum cleaner for the whole organism. It does not go to the bloodstream, since the dimensions of its smallest particles are still greater than the nutrient molecules.
Useful properties of fiber and its effect on the body
The fiber positively affects all organs and tissues of the human body, although when entering the digestive tract, it is not absorbed into the liquid medium of the body, and the long-term treatment of intestinal bacteria and microorganisms. It takes a lot of time for its complete hydrolysis, and most of the fiber leaves the body in an undigested state. However, this is the whole "salt" - due to the special structure and properties of the fiber has a versatile positive effect on the human body:
Action of food fibers on the human body
- Slows off the absorption of glucose in the small intestine, so that after meals, there is no sharp increase in blood sugar. Carbohydrate absorption occurs gradually for a long time.
- Screws (absorbing) part of the fats, including cholesterol, due to which it is possible to maintain the vessels from atherosclerosis and get rid of the risk of accumulation of excess weight.
- Improves intestinal peristaltics, protects it from the adverse effects of toxins and slags, eliminates the development of fermentation processes, reduces the risk of damage to the intestinal wall. The fiber plays the main role in the regulation of the chair due to the increase in feces.
- Promotes the growth of colonies of useful intestinal microflora. Due to this process, persistent immunity, nutrients and vitamins are being absorbed by the organism in full, the risk of intestinal and other infections is reduced.
The fiber is indispensable and for the weight reduction process.
The fiber swells still in the stomach, thanks to which the saturation sense comes faster and is preserved for a long time. This allows you to reduce the volume of portions and reduce the number of meals. Consequently, the overall calorie content of the diet is reduced.
Main types of fiber
The fiber is divided into two main groups - insoluble and soluble fiber. Their features and properties are described in the table:
| Group of fiber | Name of substance | Basic properties, influence on the body |
| Insoluble | Cellulose | Actively absorbs the liquid and creates a feeling of satiety, absorbs toxins and slags, contributes to the improvement of the peristalsis. |
| Hemicellulose | Absorbs fluid, increases the feces, protects the intestines and the liver from the effect of toxins. Mechanically removes slags from the intestinal walls, removes toxins, strengthens the mucous membranes and regulates the degree of absorption of glucose and fats. | |
| Lignin | Adjust the composition of the blood, protect the liver and strengthen the vascular walls, has an antitumor effect, activates the peristaltics. | |
| Soluble | Pectin | Regulates the suction of fats and glucose, envelop the walls of the stomach and intestines, reduce inflammatory processes. |
| Inulin | It is considered a probiotic activating the growth of useful microflora. Normalizes digestion and activates the peristaltics, adjusts the chair and promotes weight loss. | |
| Comedy and resin | Bind toxins and slags, neutralized and removed cholesterol and bile acids from the body, blood purified. |
Use only one type of fiber is impractical. For example, soluble fiber protects the intestinal walls from too active exposure to insoluble food fibers and does not allow them to absorb too much moisture. Without insoluble food fibers, probiotic properties of soluble fiber appear weaker.
Which products contain fiber
Champions on the content of vegetable food fibers nutritionists call greens, Vegetables, Fruits, Seeds and Roots, Fruits and Berries. Especially a lot of fiber is contained in their shells, and in the pulp it is present in several smaller concentrations.
Find out which products contains such substances in large quantities, from the tables.
Table No. 1 - fiber in vegetables (g / 100 g of product)
| Vegetables | Product name | Number of fiber |
| Boiled spinach | 14 | |
| Polka dot (sash and grain of milk ripeness) | 8,8 | |
| Zucchini and Zucchini | 6 | |
| Broccoli | 5,1 | |
| Cabbage Brusselskaya | 4,1 | |
| Cabbage white fresh | 2,2 | |
| Cabbage Belococcal Chimes | 4,1 | |
| Cauliflower | 2,5 | |
| Celery greenery and stems | 8 | |
| Baked potatoes | 3 | |
| Booth booth | 1 | |
| Carrot | 1,7 | |
| Tomatoes | 1,4 | |
| Cucumbers | 0,7 | |
| Bulb onions | 1,6 |
Table number 2 - the content of fiber in fruits and berries (g / 100 g of product)
| Fruits | Product name | Number of fiber (g) |
| Blueberry | 8,8 | |
| Kuraga dried halves | 8,5 | |
| Raspberry fresh | 8 | |
| Fresh apricots with a bone and skin | 8 | |
| Dried plums (prunes) | 6 | |
| Fresh pear with skin | 5,5 | |
| Banana | 3,1 | |
| Strawberry fresh | 3 | |
| Apple Freshly with Skin | 4,5 | |
| Avocado | 5,6 | |
| Cranberry | 8 | |
| Watermelon | 2,8 | |
| Cherry fresh | 4,5 | |
| Pineapple canned | 0,8 |
Table # 3 - the content of fiber in the croups and legumes (g / 1 cup of cereals)
Table No. 4 - the content of fiber in pasta (g / 1 glass of product)
Table number 5 - the content of fiber in bread (g / 1 portion - slice)
Table number 6 - the content of fiber in nuts and seeds (g / 1 glass of product)
| Seeds and nuts | Flax-seed | 54 |
| Seeds Chia | 110-130 | |
| Peanut | 16 | |
| Sunflower seeds | 15,2 | |
| Almond nuts | 7,2 | |
| Pistachii | 3,6 | |
| Nuts Pecan. | 5,4 | |
| Pumpkin seeds | 8,4 | |
| Cashew | 6,4 | |
| Walnut core walnut | 14 | |
| Boiled corn | 4 | |
| Corn popcorn | 2,1 |
To increase the benefit and replenishing the needs of the body in nutrients and vitamins, it is recommended to include daily products from each group in the diet. This means that the daily menu must contain vegetable dishes, cereals from cereals, salads and garnish from vegetables, nuts, seeds and bread, dishes from berries and fruits.
Fiber day norm: deficiency and oversupports and their consequences
At the initial stage, the amount of fiber per day should be about 5-15. If the digestive system functions normally, the daily dose of dietary fibers can be increased by 5-7 g per day until the daily dose reaches the recommended value.
The daily norm of fiber is determined individually, but most of the nutritionists advises to use at least 35 g of dietary fiber per day. In this case, the proportion of insoluble fibers should be slightly lower than soluble (2/3 ratio). If, before moving to such nutrition, the nutritional fibers lacked in the diet, raise their quantity is gradually. In this case, it will be possible to avoid several problems:
- constipation;
- exacerbations of chronic gastrointestinal diseases;
- meteorism;
- dehydration of the body.
At the initial stage, the amount of fiber per day should be about 5-15. If the digestive system functions normally, the daily dose of dietary fibers can be increased by 5-7 g per day until the daily dose reaches the recommended value. When using a large amount of dietary fiber fibers, the body will need up to 2.5 liters of water daily, because the fiber absorbs a lot of fluids, and there may be constipation when it may occur.
The lack of dietary fiber in the diet leads to the dysbacteriosis and intestinal dysfunction, general intoxication and decrease in immunity, and sometimes on cancer. The overaction of fiber in the diet is also dangerous. In the case of adding a large number of fibers, especially rough insoluble, there is a possibility of inflammation of the gastric and intestine mucosa, chronic constipation. Remember, in everything you need a measure.
Be sure to read about it
Cellulose (fiber) contains Basically in vegetables, legumes, crude grains and solid products.
Of course, the fiber does not have almost no energy significance, but plays an important role in the process of digestion. Cellulose, lignin, pectin and resins provide intestinal activity, and therefore the absence of fiber causes constipation. In addition, the fiber is very rich in vitamins, the main salts and trace elements, which are necessary for the normal life of the body.
The fiber also prevents fats accumulation and reduces the risk of atherosclerosis. Another advantage of fiber is that it limits the toxic effects of chemical additives and dyes present in some products. Gastroenterologists argue that some types of fiber warn the occurrence of a digestive cancer. The last decades in connection with the growth of living standards in a number of developed countries there has been a decrease in fiber consumption. For example, in France, the average fiber consumption per person is 20 g per day instead of recommended 40 g. In 1925. Bean consumption was 7.3 kg per person per year. Now it fell to 1.3 kg. In Italy, pasta has always been pasta. But 30 years ago most Italians ate vegetables, rich fiber, and pasta made of incompaired flour rich in fiber. Today, at a higher level of life, the meat displaces vegetables, and spaghetti is made of highly affiniated varieties of flour, in which there is no fiber. According to Italian doctors, it is the cause of obesity and the frequent cases of cancer of the digestive tract. Further, the use of fiber reduces the formation of blood sugar and contributes to a smaller inflow of insulin - hormone in the blood, which stimulates the exhibition of fat in the body. This is evidenced by the following charts.
Food consumed by us must necessarily contain proteins, as they have amino acids that cannot be synthesized by the organism themselves. In addition, our diet should include fats (lipids) containing vitamins and important fatty acids, which can also come only with food. Only carbohydrates if necessary, can be reproduced from fat reserves. It is necessary to know that lipids and proteins are often in one product, for example in meat. However, only carbohydrates and lipids have high energy potential.
Therefore, for simplicity, ignoring protein intake, we will share food Po composition for three following categories:
Carbohydrates ("good" or "bad")
- Lipids
When food contains carbohydrates, and lipids, we will talk about it as a carbohydrate-lipid.
Fiber content in products (g / 100 g of product)
CONCLUSIONS
Carbohydrates - substances that in the process of metabolism (metabolism) are converted into glucose. They are in food containing or sugar (fruit, honey), or starch (flour, cereals, potatoes).
All carbohydrates falling in an empty stomach are digested at the same speed of 20 to 30 minutes after receiving food. However, it is better to classify them not by the speed of digestibility, but by the ability to increase the level of glucose content in the blood, in other words, according to the so-called glycemic index. Depending on this, the "good" yglodes (with a low glycemic index) and "bad" (with a high glycemic index) differ.
Lipids - animal and vegetable products: fats (meat, sausage, fish, butter creamy and vegetable, cheeses, etc.). Some lipids cause cholesterol growth (meat, dairy products), while others, on the contrary, decrease it (olive oil).
Fitting fiece (edible) is contained in green vegetables (salad, chicory, leek, spinach, French beans, etc.), in some dried vegetables, fruits and croups. The fiber deficit (fibers) leads to serious violations in the body.
Nourishing composition of food
| Lipids | Carbohydrates | Lipids + carbohydrates | Food fiber |
| Meat | Flour | Milk (removed and dismissed) | Asparagus |
| mutton | Bread | Walnuts | Green salads |
| beef | Such | Forest nuts | Spinach |
| venison | Potatoes | Almond | Tomatoes |
| veal | Fig | Peanut | Eggplant |
| pork | Manka | Liver | Brain |
| Cooked meat | Pasta | Soy flour | Celery |
| Bird | Sago (Tapioca) | Gruced wheat | Cabbage |
| Rabbit | Peas | Egg powder | Cauliflower |
| A fish | Lentil | Cashew nuts | Sour cabbage |
| Crabs | Peas Turkish | Coconut nuts | Green beans |
| Shrimp | Carrot | Chocolate | Leek |
| Omar. | Sugar | Olives | Artichoka |
| Eggs | Honey | Orekh chestnut | Pepper |
| Butter | Corn | Sweet chestnut | Chicory |
| Cheese | Fruits | Crashing Cracks | Mushrooms |
| Butter | Dry fruit | Oysters | Turnip |
| Margarine | Avocado | Vegetables dried | |
| Fruits |
In the Lipid column, all products (with the exception of butter and vegetable oil, as well as margarine) contain proteins. The composition of some products (for example, legume cultyp) containing yglodes (carbohydrate column), also includes proteins. Some carbohydrates contains food
In order not to experience problems with digestion, it is necessary to consume a sufficient amount of fiber daily. Ensure the daily rate of consumption allows the inclusion of food rich in fiber into the diet.
This is a special type of carbohydrate, called food fibers that are not digested in the human body. They, entering the stomach, are transformed into sugar molecules, do not decompose, are derived from the body.
The fiber normalizes blood sugar, which has a direct impact on saturation and hunger. Thanks to these special carbohydrates, food moves on the gastrointestinal tract (gastrointestinal tract). The deficiency of nutritional fibers in the body provokes constipation, metabolic disorder.
Daily need for fiber
Adults and children affirmed nutritionists, about 20-30 g of dietary fibers are required daily. The average human diet, as a rule, does not include products that are capable of covering this rate. Usually, people at any age consume a maximum of 15 g of fiber per day.
Physical exertion increases the need for food fibers. For athletes engaged in power training, the daily indicator increases to 38-40 g. This is due to the increase in the volume and caloric content of nutrition.
Fiber - synthesized or vegetable?
The tape can be taken in the form of tablets and sports additives. Synthesized analogs are inferior to plant sources of dietary fiber. In 150-200 g, a jar on fiber accounts for 5-10%, that is, two daily norms.
In 100 g of additives, the basis of which makes the seeds of flax and mushrooms, the shell grains of milf, cake, account for 5-15 g of dietary fiber. In the composition of the product, they are included as a carbohydrate, and, consequently, the teaspoon contains 1-2 g of fiber.
Why is modern man experiencing fiber deficit?
The reason lies in the diet, which consists of sweets, snacks, refined flour products, white rice on the side dish, batching juices and other products, practically devoid of vitamins and fiber. It is impossible to fill this deficit of complex vitamins and synthesized fiber.
If there are no vegetables in the menu, and the fruits are used in assharged or by another form with fast carbohydrates, it is negatively affected by health, increases the risk of developing diabetes, diseases of the cardiovascular system, obesity. Avoid this allows the use of natural food, which forms a healthy and balanced diet.
What foods contain most fiber?
Bean, Turkish and ordinary peas, whole grain wheat flour, bran and avocado contain about 10-15% of dietary fibers from their own dry mass. A small portion of any of these products allows you to get about 5-10 g of this carbohydrate.
The fiber enters the body from lettuce leaves, white and cauliflower, crude potatoes, bathata, corn, broccoli, pumpkins, carrots, green beans, asparagus, macaronis of whole grains of wheat, pears, bananas, apples, strawberries, blueberries, oranges, raisins , mango, nuts.
Proper use of fiber
The overaction of fiber also has its negative consequences. The use of a large amount of dietary fiber can cause a bloating. This particular carbohydrate reduces the assimilation of nutrients, which are necessary athletes that observe a diet for a set of muscle mass.
The daily rate is best used for several techniques:
- 5 g for breakfast - porridge or muesli;
- 10-15 g for lunch - legumes or brown rice, fruit;
- from 10 to 15 g for dinner - avocado, green vegetables.
The menu can vary. The main thing is to comply with the recommended norm.
Table content of fiber
Tabar data are based on "ideal indicators", cannot be perceived as a source of one hundred percent truthful information. The amount of dietary fiber depends on the method of cultivation and further preparation. Cooking softens the fiber, which allows the body easier to digest and absorb this carbohydrate.
Not all tables are reliable. In many grapefruit, it is raised at the head of the list of sources of fiber. A hundred grams of the fetus contains a maximum of 1.5 g. It is better to focus on what products are more fiber than only on numbers.
| Products 100 g dry | |
|---|---|
| Bran | 40-45 g |
| Flax-seed | 25-30 g |
| Dried mushrooms | 20-25 g |
| Dried fruits | 12-15 g |
| Bean (lentils, beans, chub and TP) | 9-13 g |
| Whole wheat bread | 8-9 g |
| Various berries (blueberries, lingonberry and TP) | 5-8 g |
| Avocado | 7 g |
| Sweet Fruits (Peaches, Oranges, Strawberry and TP) | 2-4 g |
Conclusion
The fiber is necessary to maintain the normal function of the digestive system. It cannot be fully replaced with synthesized counterparts, and should enter the body together with natural food.
Fiber (or dietary fiber) is an essential component of food in a person's diet, however, and with its use you need to know the measure
How many fiber do you need to use
Excessive use of fiber can be harmful
Too big food fiber content in food:
a) can cause increased gas formation and bloating. High fiber products cause increased gas formation;
b) can bind and negatively affect the absorption in the intestine of minerals:, etc.;
c) can lead to diarrhea;
d) can lead to intestinal obstruction that will require surgical intervention. This is most often observed in the people of elderly and senile age, when the motor intestine function is reduced.
Food, not containing fiber or containing a small amount
White bread
Meat broth
Cupcakes, Cakes
Fruit juice
Meat fish
Ice cream
Grinding (White) Rice
White flour
Vermicelli
Fat (vegetable, bent, butter)
Products rich in fiber
Bread cereals: Wheat (whole grain), oats, corn, barley, crude rice, millet.
Legumes and string: soy, beans, peas, germinated bean or pod.
Vegetables: carrots, radishes, turnips, beets, cucumbers, cabbage, salad, spinach, potatoes (with peel), pumpkin.
Fruits: Guava, apples, bananas, grapes, peaches, pears, dates, drains, strawberries, mango.
Ways Increasing the use of fiber
1. Use the portion of green salad mixed with gentle bean, before each main food intake.
6. Fruits need to be eaten with the leather, which contains the greatest amount of fiber.
7. Potatoes should also be used with peel.
8. Restrict the use of white bread, other bakery products and refined and prepared food.
Lack of fiber in the diet
Nutrition with a small amount of fiber or without it ultimately leads to the development of the following diseases:
- chronic constipation
- colon cancer
- high cholesterol in blood and hypertension
- obesity
- chronic hemorrhoids
- functional disorders of the colon