Dietary Fiber can Control Weight and Lower Blood Lipids
The benefits of dietary fiber not only relieve constipation, but also help lower cholesterol, control blood sugar, control weight, and it is also a food source for probiotics in the gut.
Nutritionist Tu Junbei pointed out that dietary fiber can cover sugars in the intestine, and food will not be degraded and absorbed by digestive enzymes, which can delay the absorption rate of glucose, and blood glucose will not rise rapidly after eating, which helps diabetes patients control blood sugar .
A study published in the American Journal of Clinical Nutrition also confirmed that ingesting 16 grams of water-soluble dietary fiber per day can increase the secretion of intestinal hormones and indeed help control appetite and postprandial blood glucose.
Generally speaking, cholesterol in the body will produce “cholic acid” after being metabolized, and water-soluble fiber can be combined with bile acid to excrete bile acid from the body, preventing bile acid from being absorbed and reused by the human intestinal and liver circulation, which helps to promote cholesterol It turns into bile acid, which reduces blood fat and prevents cardiovascular disease.
Intestinal Probiotic Food Source
70% of the body’s immune system is distributed in the intestine. The balance of bacteria in the intestine makes the body’s immunity better. In order to improve the intestinal flora, it is not enough to supplement probiotics alone. You must also eat more “prebiotics” that allow these probiotics to grow.
And dietary fiber is one of the food sources of probiotics, which helps the probiotics in the body to multiply and grow; the “short-chain fatty acids” (acetic acid, propionic acid, butyric acid) produced when the dietary fiber is fermented by intestinal bacteria provide intestinal cells Nutrition and maintenance of intestinal health, said Wei Binhui, director of the nutrition department of Wanfang Hospital.
Water-soluble dietary fiber is ingested into the body and swells after absorbing water to form a gel-like substance that occupies the stomach space and can indirectly increase satiety, which is quite suitable for weight loss patients.
Prevention of colorectal and rectal cancer
The difference between water-insoluble fiber and water-solubility is that its main function is to stimulate and promote gastrointestinal motility, accelerate the excretion of feces, shorten the time and contact area of feces in the gastrointestinal tract, prevent the intestine from absorbing metabolic waste, and then prevent Effect of colorectal and rectal cancer.
Nutritionist teaches you to eat enough fiber
The average daily dietary fiber intake for adults is 25 to 35 grams, and the daily calorie requirement is 14 grams of dietary fiber per 1,000 calories. For children 2 to 18 years old, the recommended intake is based on the age plus 5 Grams, that is to say, if the child is 5 years old, the recommended fiber intake is 10 grams.
Nutritionists suggest that if you want to eat the recommended low 25 grams, you must eat at least five fruits and vegetables every day, and then replace the delicate white rice with grains and brown rice, and you can easily reach the standard.
Servings of vegetables every day, eat at least 6 grams of fiber
Take half a bowl of cooked vegetables as one serving, and each serving can eat 2 grams of dietary fiber. If you eat 3 servings of vegetables a day, you can eat 6 grams of fiber. If you replace them with high-fiber vegetables, you can eat them. More fibrous.
Eat 2 points of high-fiber fruits every day, 7 grams of fiber into the bag
A fist-sized citrus has about 2.3 grams of fiber, a guava contains about 5 grams of fiber, and two servings of high-fiber fruit a day can eat 7 grams of fiber.
Replace delicate rice and noodles with grains and cereals, and eat 15 grams of fiber easily
A bowl of rice has 1.2 grams of dietary fiber, while a bowl of brown rice has nearly 3.3 grams of fiber, and one oat contains 12 grams of fiber. If you eat oat for breakfast and brown rice for the other two meals, you can easily eat 15 grams of fiber.
However, it should be noted that the more fiber there is, the better. If you consume more than 50-60 grams per day, it may hinder the body’s absorption of iron, zinc and other minerals, which may easily cause chronic diseases such as anemia (iron deficiency) and poor wound healing (zinc deficiency).
List of high-fiber foods:
Dietary fiber is only found in plants with cell walls. Water-soluble fibers include pectin, gum, vegetable gum, oligosaccharides, etc., mainly in QQ, soft and smooth food such as beans, fruits, fungus, mushrooms, etc .; non-water-soluble fibers include cellulose, semi-fiber And lignin, which are found in plant epidermis and raw gluten, whole wheat, rhizomes, peels, grains, beans and other foods.