Eating more dietary fiber has many benefits. These three types of food are indispensable

Many people may be familiar with dietary fiber. It is understood that dietary fiber is a substance that is not absorbed by the human body, but it can clean the intestines well, help expel toxins from the body, and increase the feeling of fullness and play a good weight loss effect. Therefore, dietary fiber is also recognized as the seventh category of nutrients by the nutrition science community. What are the benefits of dietary fiber to the body? Which foods are rich in dietary fiber? Below, the Economic Daily-China Economic Net Life Channel will summarize and organize for you.

reduce cholesterol

The presence of dietary fiber in the digestive tract can help reduce the body’s absorption of cholesterol. Some components in fiber can be combined with cholesterol than gum, and lignin can be combined with bile acid to be excreted directly from stool, thereby consuming cholesterol in the body to supplement the cholesterol consumed in bile, thereby reducing blood lipids.

Help lose weight

High-fiber foods such as fruits and vegetables tend to have low calorie content. Fiber in the body will slow down the digestion speed of the stomach, so that it can maintain fullness for a long time, reduce food intake, and play a diet and control weight.

Prevent constipation

Food fiber is bulky, can promote bowel movement, the water in it is not easily absorbed, so it has a laxative effect. In addition, dietary fiber can stimulate intestinal peristalsis, so that waste can be discharged from the body in time, reduce the toxic effect of toxins on the intestinal wall, and can also protect the skin.

Control blood sugar

For diabetics, blood sugar rising too fast is very dangerous. And dietary fiber can slow down the absorption of sugar by delaying gastric emptying, changing the time of intestinal operation, etc., and prevent the blood sugar from rising sharply after a meal.

Reduce the risk of gastrointestinal cancer

Fiber in the gastrointestinal tract can be reflected to the brain through nerves, giving the brain sufficient time to realize that the body is no longer hungry, thereby preventing excessive eating and reducing the burden on the gastrointestinal tract. In addition, the undigested fiber can also absorb carcinogens in food residues in the gastrointestinal tract, such as nitrosamines, polycyclic aromatic hydrocarbons, etc., so that these carcinogens can be excreted in the feces. Fiber can also reduce fat intake and prevent the body from becoming obese. Obesity is also a risk factor for colorectal cancer.

High-fiber food types

Legumes: Legumes are a type of food with high dietary fiber content. Such as lentils, kidney beans, peas, etc. There is 7.3 grams of fiber in every 100 grams of cooked lentils. In addition, legumes are also rich in protein, B vitamins, calcium and other nutrients, with very low fat content, which is very beneficial to human health.

Coarse foods: Coarse foods are rough because they are rich in water-insoluble fiber, such as whole grains, celery stalks and cabbage gang, but these dietary fibers can help people prevent constipation, expel metal ions, and help the body Detoxification and weight loss.

Fruits: High-fiber fruits are those that contain more soluble or insoluble fiber. Hawthorn, cherry, guava, apple, blueberry, apricot, banana, plum, strawberry, dragon fruit, etc. are all good choices.

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