We have already used to hear permanent tips: "Eat more vegetables and fruits", "Include in your diet raw vegetables and fruit. " And what exactly are their benefits? How do they "work" in the body, how do our health improve? One of their most important components is a fiber.
Recent research data around the world show that nine out of ten people do not eat enough fiber. It also has also been proven that the fiber strengthens the immune system and the overall state of health helps us look and feel better, and much, much more, no less important for us.
The more natural and raw food, the greater the fiber in it. No fiber in meat, dairy products, in sugar. Refined or "white" products, such as white bread, white rice, baking, almost devoid of fiber.
For women, the tissue consumption rate is 25-30 g per day, for men - 35-40. Usually we eat no more than 15 g of fiber per day.
Why do we need fiber?
- Control of blood sugar levels: The soluble fibers of the fiber often slow down the cleavage of carbohydrates in our body and slow down the absorption of sugar. This eliminates jumps of blood sugar, so familiar to many.
- Healthy heart: The inverse relationship was found between fiber intake and cardiac attacks. Studies have determined that if you use at least 25-30 g of fiber per day, the probability of heart disease falls by 40%.
- The risk of stroke is reduced: Scientists came to an interesting conclusion. After adding a daily dose of 7 grams of fiber, we reduce the probability of stroke by 7%. And so on!
- Loss excess weight and appetite control: Among the overwhelming majority of people with overweight, an increase in the amount of fiber used has led to weight loss. Including because the fiber always gives a feeling of satiety.
- Healthy skin: The fiber, and especially the shell of seeds of the plantain and bran, helps to bring yeast and various types of pathogenic fungi from our body. With a lack of fiber, the body tries to get rid of them through the skin, forming acne, acne or rash.
- The risk of diverticulitis is reduced: Food fibers (especially insoluble) by 40% reduce the risk of formation and inflammation of polyps in the intestine.
- Hemorrhoids: The use of products with the total content of fiber is not lower than 30 g also reduce the risk and this disease.
- An irritable intestine syndrome (CRK): The fiber helps to get rid of unpleasant changes in the intestine.
- Stones in the bustling bubble and in the kidneys: The high-content menu reduces the risk of stones in the bustling bubble and in the kidneys, including, thanks to the properties of the fiber to adjust the blood sugar level.
- Cancer: Some studies gave reason to believe that a sufficient amount of fiber in food prevents colon cancer, although the research has not yet been completed. Doctors also associate a diet containing a healthy level of dietary fiber, with a lower risk of other common types of cancer of the digestive system.
Not every fiber is equally useful!
Bran buns, wholegrain products and cereals are often presented to us by manufacturers as best way Get fiber. But the ever-growing number of doctors and scientists confirms the fact that since the most ancient times, since the origin of a person, we are not adapted to eat grain. And if this is not looking at it, we can greatly harm our intestines. Too rough food removes its natural mucous membranes from the walls of the subtle intestine. But it is from them that our protection against viruses and bacteria depends. Human immunity is based primarily on the intestinal health. Compared to fruits and vegetables, grain is quite poor with vitamins and minerals. In addition, the oarsaturation of the fiber can lead to such consequences as the bloating, gas formation and spasms in the stomach. Too frequent use of grain also leads to a feeling of fatigue, skin rash, joint pain, allergies, psychological discomfort. And despite the fact that the fiber can reduce blood sugar levels, excess grain in food leads to the opposite effect.
There are also studies showing that the overabundance of dietary fiber can increase the risk of diverticulosis.
Increased fiber content in the diet is contraindicated to people with chronic bowel disease, diarrhea, meteorism, syndrome of increased intestinal permeability, food allergies. In these cases, fiber fiber can serve as a food base for pathogenic bacteria, yeast and mushrooms in the sore intestine. To reduce their number, a diet is recommended, comprising on the contrary, the minimum amount of fiber. Such people are prescribed probiotics, they prepare well coarse soups and other dishes from peeled vegetables without seeds.
High fiber products
| Product (100 g) | Fiber, g | Product (100 g) | Fiber, g |
| Vegetables | Fruit, Yagoda | ||
| Sweet corn (boiled) | 7,3 | Dried apricots | 18 |
| Green polka dot rake | 6 | Figure dried | 9,8 |
| Brussels Cabbage (boiled) | 4,2 | Raisins | 9,6 |
| Stroke beans (stew) | 3,4 | Prunes | 9 |
| Broccoli (boiled) | 3,3 | Raspberry | 6,5 |
| Pumpkin (stew) | 3,2 | Dried dongs | 6 |
| Onion (fresh) | 3 | Blackberry | 5,3 |
| Beet (boiled) | 3 | Sea buckthorn | 4,7 |
| Carrots (boiled, stew, fresh) | 2,4-2,8 | Gooseberry | 4,5 |
| White cabbage (stew, fresh) | 2,2-2,4 | Cherries | 3 |
| Potatoes "in Mundire" | 2,2 | Blueberry | 2,4-3,1 |
| Cauliflower (stew) | 2,1 | Quince | 3 |
| Boiled mushrooms | 2 | Pears with peel | 2,8 |
| Bell pepper (fresh) | 1,6 | Apple with leather | 2,4 |
| Radish | 1,6 | Strawberry | 2,2 |
| Spinach (stew) | 1,3 | Orange | 2,2 |
| Bathat (boiled) | 1,3 | Apricots | 2,1 |
| Tomatoes are soil | 1,3 | Peach | 2,1 |
| Eggplant | 1,3 | Grapefruit | 1,8 |
| Chinese cabbage | 1,2 | Banana | 1,7 |
| Zucchini with leather | 1,1 | Grapes (with peel) | 1,6 |
| Greenhouse cucumbers | 0,7 | Cherry | 1,6 |
| Tomatoes greenhouse | 0,4 | Plum | 1,5 |
| Nuts, beans, seeds, greens | Melon (flesh) | 0,9 | |
| Flax seeds | 27,3 | Watermelon | 0,5 |
| Soya beans | 13,5 | Bread, cereals, pasta | |
| Lentil | 11,5 | Wheat bran | 43,6 |
| Pistachios fried without oil and salt | 10,3 | Whole wheat bread | 6,8-9,2 |
| Nut. | 9,9 | Oatmeal "Hercules" | 6 |
| Walnut Forest (Hazelnut) | 9,4 | Rye bread | 5,8 |
| Peanut raw | 8,1 | Porridge Yachmen | 3,8 |
| Almond raw | 8 | Makaroni from solid wheat varieties | 3,7 |
| Walnuts | 6,7 | Buckwheat porridge | 2,7 |
| Beans (boiled) | 5,5 | Bread cut | 2,2 |
| Peas of cereals (boiled) | 5 | Makarona of soft varieties of wheat | 1,8 |
| Sunflower seeds | 5 | Brown rice (boiled) | 1,8 |
| Pumpkin seeds | 4,2 | Wheat porridge | 1,7 |
| Dill | 3,5 | White rice (boiled) | 0,9 |
| Cashew raw | 3,3 | Manyna porridge | 0,8 |
| Celery (stems) | 1,8 | Wheat bread | 0,2 |
| Petrushka Sheet | 1,5 | Lavash Armenian Slim | 0,2 |
| Salad Latuk. | 1,3 | ||
| Halva | 0,6 | ||
findings
- Products rich in fiber eliminate our organism from cholesterol, toxins, reduce blood sugar levels and protect against the development of many diseases. N.orma Consumption of fiber: Women - 25-30 g daily, men - 35-40 g.
- Increase your level of fiber consumed need gradually, 1-2 g per day until the daily dose approaches normal. It is also desirable to drink 1.5-2 liters of clean water per day. The volume of drinking water also needs to be increased slowly.
- Whole grain products are sufficiently rude for the intestine. If you decide to include in the menu more fiber, do not learn the temptation to achieve this with whole grain or bran. Instead, try to eat more vegetables and fruits.
- Research of fiber In nutrition sometimes leads to a diverticulosis, bloating, gas formation, feeling of fatigue, skin rash, allergies, joint pain, psychological discomfort, an increased level of blood sugar.
- Contraindicated Eating rich fiber products if diarrhea is observed, chronic bowel disease, meteorism, increased intestinal permeability syndrome, food allergies.
Of course, you know that we need fiber. And on the pages of my blog already says about it many times. But as practice shows, it is not enough to know about the need. We must still be able to use to be a lot. Therefore, today in the menu: fiber for weight loss, how to take it proper, let's talk to you about all its subtleties and nuances.
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Friends! I, Svetlana Morozova, I invite you to mega useful and interesting webinars! Lead, Andrei Eroshkin. Health recovery expert, certified nutritionist.
Themes of upcoming webinars:
- How to lose weight without the power of will and so that the weight does not return again?
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- How to stop walking on gynecologists, give birth to a healthy child and not to build up in 40 years?
Thin approach
It would seem that the fiber - what could be easier. Do you really need to strain here? But it is necessary. If you want it to go to work, you need to follow the following rules:
- Daily rate. Each is individual and depends on the purpose, weight, age, the kind of activity. How many fiber per day should be minimal - about 25 g. Where to take this quantity, I will tell you further.
- Time. The ideal beginning of the day is slow, containing fiber, cereals. We awaken the body, clean the intestine from the accumulated per night.
- . In order for the fiber to fully purify the intestines from toxins and output them, it is necessary enough liquid, 1.5 - 2 liters. Especially if you take additionally dry fiber.
- Diversity. It is better thin when you are not just sitting on the croups (on buckwheat, for example). When you eat everything: fruits, vegetables, beans, bran in salads add or mix with kefir.
- Treatment. Ideally, the fiber must flow raw. And then just the case when it is better to unscrew than puree. Fresh salads, just vegetables on snack and with skin. Someone even snacks, slowly chewing a spoonful of bran or flax seeds. As for cereals, choose one-piece or minimally processed. For example, Hercules should be preferred to oatmeal, bran bread - wheat, and pasta - from solid varieties of wheat.
- Combination. Vegetables are well combined with meat and fish, with bean. Fruit is better to eat separately. Dry fiber is first divorced in liquid (water, fermented drinks) or added to porridge.
Sources of fiber
In the standard understanding of the fiber is a coarse fiber that is not digested, and it is located in products of plant origin. We will go further and discern the fiber Read more:
1. Insoluble
Rewous fibers, which, when contacting with water, do not change and come out of us exactly in the form in which they did. These are lignins and lignans, cellulose and hemicellulose, and they are in the peel and the cell walls of the plants.
What is their role:
- protection against tumors
- cleansing bowel and liver from toxins,
- improving the blood supply of the intestinal walls and the assimilation of nutrients from food,
- stimulation and normalization of peristics (food progress all over the tract from the beginning and to the end),
- lowering excess and glucose.
Products containing a lot of insoluble fiber:
- Grain, cereals, bran, cereals, seeds
- Vegetables, especially cabbage (all kinds), spinach, celery, zucchini, tomatoes, stroke beans, corn.
- Fruits: Kiwi, mango, apples, pears, avocado
- Nuts, seeds
- Bob walls
- Herbs: lemongrass, greens.
2. Soluble
Contacting water, it changes the consistency, becomes jelly. It includes pectin, inulin, gum, resins that are in the flesh.
Fiber for weight loss, how to take correctly: action soluble fiber
- The formation of the nutrient medium on the intestinal walls, where bifi and lactobacillia, prebiotics can develop, and generally a healthy intestinal microflora.
- Protection of food from premature destruction in the stomach
- Fighting tumors
- Defense protection from mechanical damage, plus help in healing wound and ulcers
- Maintenance of the composition and thickness of blood
- Participation in blood purification - withdrawal of bile acids, cholesterol, protein decay products
- Warning from premature aging.
What is her a lot:
- Berries: strawberries, strawberries, currant, gooseberry, plum
- Fruits: Apples, Bananas, Pears, Papaya, Citrus, Bananas
- Vegetables: Potatoes, Carrots, Beets, Garlic, Onion, Artichoke, Pumpkin, Eggplant, Pepper, Tomato Package, Cucumber
- Beans: soy, lentils, nuts, beans
- Plants: chicory, algae
- Cereals: oats, barley, wheat, buckwheat, flax seeds, chia
- From nuts - almonds.
Fiber for weight loss, how to take correctly: competent distribution
How best to get these 30 g of fiber? You can look at the table, how much and where it is contained in grams. And I will help you easily distribute on the day.
For example:
Breakfast: 2 sandwich from whole grain bread and low-fat curd cheese
Lunch: 2 Half Soup and Vegetable Ragu On Second
Dinner: baked in the oven vegetables or vegetable casserole.
And plus in the snacks, eat in a vegetable, fruit, handstone nuts or berries. Something protein is added to the main techniques that love (meat, fish, mushrooms). You can drink in the morning a glass of kefir with 1 tbsp. l. Bran. Such nutrition is the usual, everyday, for a healthy lifestyle. And for weight loss is suitable.
Diet nutrition on fiber
The fiber must enter any diet, even in the protein (as discharge days or at the output of the diet)
But there is special diet S. fiber. What's the point:
- Products with fiber are satisfying, so it is easier to eat less than usual, and without damage to energy.
- Slimming is due to the purification of the intestine and the body, the acceleration of metabolism.
- Water should be much so that all this fiber can be outreach without difficulty.
- Additionally take dry fiber. As I said above, it is added on a teaspoon (5 g) to porridge and additionally bred 2 hours l. In water or yogurt, kefir and drink so. Some recipes advise replace flour on the ground fiber. For example, you can make ordinary pancakes.
The most common types of: Seed Cake Military , pumpkins, flaxseed, oats, wheat bran or fiber in the form of mixes.
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In principle, in any store proper nutrition or gym. Sometimes right on the forums offer.
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Modern food consists mainly of recycled products - high-calorie, lungs in assimilation and, alas, not healthy health. The accustomed to such food, our stomachs will turn out to work and gradually clog. A chronically crude intestine is a bad color of the face, acne and early wrinkles, not to mention the numerous pages of medical diagnoses, written by outerly handwriting of district doctors. This, of course, does not apply to people living in the WELLNESS formula, because they know best recipe Cleansing - fiber.
But it is this property of a dietary fiber makes it indispensable in a person's diet who seeks a healthy active life.
Why is the fiber important to health?
The answer to this question would take not a single page of medical comments and everyday stories, because such a "non-serious" fiber can protect against very serious health problems. Let's start in order.
The fiber starts its important mission in the mouth: while we are chewed, the salivation is stimulated, which contributes to the digestion of carbohydrates. And we are forced to chew food with fiber for a long time, and for it it should be said to her some thank you, because the habit of carefully chew food adds health to our stomach and cleans your teeth.
In the stomach, the fiber sucks water (4-6 times more of its own volume!), Providing a sense of saturation and protecting us from overeating. Because of its hollow structure, the fiber absorbs the accumulated slags and toxins (which are in abundance due to unfavorable ecology, generously "coined" nitrates of products, drug use and other "abuses"), and makes all this garbage outward. Is it necessary to explain that through the purified intestine the nutrients enter the body shorter, without being lost on the way?!
Thanks to the fiber, glucose enters the blood slowly and evenly, which protects us from splash feeling of hunger, which is so difficult to resist.
The fiber binds cholesterol and tactfully removes it from the body. Cholesterol levels decreases, and with it - and the risk of atherosclerosis and other diseases. It would seem - where is the digestive tract and where is the heart! But statistics show: an increase in fiber consumption at least up to 16 g per day reduces the risk of cardiovascular diseases by 67%!
Bile acids, fraught with the formation of stones in the bustling bubble, also do not have chances to harm our health if we perform the "tissue rate".
The fiber reduces the time that feeds in the gastrointestinal tract. Compare: poor food fiber can "travel" by the intestine of 80 hours (i.e. 3-4 days!), And the fiber reduces the process to 24-36 hours. The fiber causes the entire digestive tract to work more intensively. This is a shaping for the stomach! The fiber protects against constipation (which, according to medical statistics, 47% of the adult population of Russia suffer, and they lead to a variety of unpleasant diagnoses and incidents, funny and sad.
And finally - attention! - The fiber helps to lose weight. Rich Food Malokalorior Food, and on its digestion requires a lot of effort: when the daily norm of the fiber is burned as the same kilocalorium, as with a 20-minute run! One chocolate candy. Or Mandarin Basket - What do you prefer, considering that the second is less green and more useful?
Different types fiber perform different functions. For example, cellulose absorbs water, helps to remove toxins and slags and adjust the level of glucose. Lignin, Wood fiber, helps remove cholesterol and bile acids located in the gastrointestinal tract. Gum and gummarabic dissolve in water, creating a feeling of satiety. Pectin prevents cholesterol and bile acids into the blood.
Here we come from the facts on the spontaneous soil of assumptions: if the fiber is so easily solving many problems, why do these problems exist at all? And the main complexity is that 90% of our diet make up products that do not contain fiber in general - meat, dairy products, fish, eggs, etc. And only the remaining 10% give a chance to get so much fiber as the body needs. Chance, note, small.
So how to get the desired "dose"?
According to physicians, each inhabitant of the planet suffers from the deficiency of fiber. Our aprops that fed, mostly porridge, consumed up to 60 g of fiber every day. And for us feeding with semi-finished products, "eat" as many as 35 grams of this valuable product is equivalent to a miracle!
Here is an exemplary diet containing the daily standard of fiber.
So, every day we must eat:
1 portion of porridge from bran (9 g of fiber)
4 pieces of bread from an uneteced wheat flour (6 g of fiber)
1 portion of broccoli (3 g of fiber)
1 portion of beans (8 g of fiber)
1 portion of fresh green peas (3 g of fiber)
1 oat cookies (1.5 g of fiber)
1 banana (3 g of fiber)
1 portion of boiled brown rice (2 g of fiber)
Does not shine a variety, right?
You can do differently: every day stick to different "checkered" diet. For example: on Monday, eat 4 portions of beans, on Tuesday - 10 bananas, on Wednesday - 15 portions of rice or 30 pieces of bread ... But it is not enough to taste.
There are several dietary rules - simple, but important and effective, which will help you get the right "dose" of fiber and extract the maximum of it useful properties.
Try to eat at least five vegetables and at least three fruits every day. If possible, fresh and with the skin. And if you cook them - cook, frit, wear - do not bring to too soft condition; In such products, the fiber is destroyed. Vegetables on your desk must slightly crunch.
In more often, turn on the legumes menu. It is proved that with an increase in the consumption of legumes from one to four times a week, the risk of developing pancreatic diseases is reduced 20 times!
Dried fruits are an excellent source of fiber. They can be supplemented by formula 1 cocktails or add them to porridge instead of sugar - delicious and useful!
Nuts and seeds also contain a lot of fiber, but eat them gradually - they are calories.
Eat something from grain products daily - bread, rice, cereal from various croup. Give preference to coarse bread, with bran: one slice of such bread contains more fiber than eight pieces white bread.
Simple advice: in porridge, soups and cocktails add a bit of bran - the taste of dishes practically does not change, and the benefits are huge, because bran is 44% consist of fiber, and, moreover, contain proteins, minerals, vitamins and other unscrews.
And finally, the simplest and most ingenious rule - take Activated fiber . It includes a mixture of various types of fiber (cellulose, tissue from apples, oranges, bran). These natural ingredients help reduce the absorption of fats from food, contribute to the removal of slags and toxins, as well as maintaining a feeling of satiety. 1-2 pills 3 times a day will provide you with the daily norm of fiber.
So, the fiber, which is undeservedly called ballast substance. Is it a ballast?! Useless trash, from which you need to mercilessly get rid of?! Quite the opposite! This is a general cleaning of the body - a brush, a sponge and vacuum cleaner, combined, the most natural and effective way to clean the purity from the inside and outside.
And the little remark is finally: fiber is not a medicine that is used as needed. This is an indispensable nutrition component every day.
The fiber is the form of complex carbohydrates, unable to digest human stomach enzymes, but useful for microflora of the intestines and common functions of the digestive system. The main products, rich fiber, are primarily the stalks and grains of plants - in fact, it is the fiber (or "nutritional fibers") forms their dense structure.
Despite the fact that the fiber is practically not absorbed by the body, it plays a critical role in digestion, providing a mechanical movement of food through the gastrointestinal tract (1). In addition, it helps to regulate and level the blood sugar level, thus affecting the feeling of hunger and saturation, helping, ultimately, slimming.
It must be remembered that it is impossible to blindly trust the tank content found on the Internet in products - many of them have rough mistakes. For example, often similar tables put the grapefruit to the first place at the maximum content of dietary fiber, strangely implying that it is used in food along with the peel.
The role plays the fact that the content of fiber in plants varies quite significantly depending on the variety and method of cultivation, and in finished food products (for example, wholegrain bread or pasta publications) from specific production technologies. That is why it is better to navigate the overall logic than on a specific figure.
Table of products rich in fiber:
Rich in fiber products
As can be seen from the table, food products, the richest fiber, are bran (in fact, it is a solid grain shell), linen seed and wholegrain cereals (for example, a barley, buckwheat and oats) - they contain up to 10-15 g of fiber per 100 g dry product. In addition, the fiber is a lot in all types of legumes (including lentils and peas).
We also note that the fiber contained in oatformes - beta-glucan is especially useful for the body. Scientific research suggests that regular use Beta-glucan in food not only normalizes the feeling of hunger and saturation, but also reduces the level of poor cholesterol in the blood. That's why .
Fiber day rate in the diet
The daily rate of fiber consumption for children and adults is 20-30 g (1). Athletes, it is necessary to 40 g of fiber per day due to higher caloric content of nutrition and, accordingly, the increased volume of food consumed (2). Unfortunately, the diet of a typical urban resident contains at least two times less fiber.
Causes of this banal - love for potatoes, bread, sweet pastry, desserts, semi-finished products and products fast food, poor not only with food fibers, but also vitamins and minerals. However, once again we recall that foaming the daily rate of fiber must not be taking pharmacy additives in tablets, and the use of fresh vegetables and various croup.
What is dangerous lack of fiber?
Chronic fiber shortage in the diet provokes numerous metabolic disorders - starting with increasing the level of glucose and the constant feeling of hunger, overeating and set of excess weight, ending with constipation. However, it is necessary to understand that the lack of fiber is primarily a consequence of a complex nutritional disorder.
Since the fiber is contained in ordinary vegetables And the croups, absolutely no need to search for recipes of rich in fiber dishes, buy pharmacy additives or expensive "enriched in fiber" products. It is enough to include natural vegetables in your daily diet, minimizing (sugar, white flour products).
Fiber to treat constipation
If you practically do not eat vegetables and cereals, and you see fruit only in the form of sugar desserts - be sure that you are waiting for problems with digestion (first of all, constipation), obesity, and illness of cardio-vascular system. Wherein healthy diet It always begins with natural meal, and not from taking vitamins in tablets.
Pharmacy dietary supplements with fiber, as well as various sports additives containing food fibers are significantly inferior to ordinary plant products in price. In fact, the jar weighing 150-200 g contains the fiber rate of only a few days - however, the package will be much cheaper and more efficient to normalize health and digestion.
Fiber for weight loss
Fitseven has already written that fast carbohydrates (for example, sugar) cause a sharp increase in blood glucose levels - this causes the body to produce large insulin doses for. At the same time, the presence of fiber in the stomach slows down the absorption of glucose into the blood, which has a positive effect on the normalization of the insulin level.
In simple language, the more fiber you eat, the less calories are postponed in the form of fat. In addition, food fibers physically fill in the intestine, causing it to block the feeling of hunger and send a signal to the brain on saturation, which prevents overeating. However, this does not mean that the intake of fiber in tablets will help you lose weight.
***
Fiber is an important component healthy nutritionaffecting the feeling of hunger and reduce the level of glucose and. At the same time, the fiber is not at all a panacea for weight loss, but pharmacy dietary supplements and sports additives are inferior to natural sources of dietary fiber (vegetables and cereals) in both the price and ease of use.
Scientific sources:
12/11/2015 19:46
The fiber is what it is, and why all in one voice say about its benefits for beauty and health?
If you also wonder similar questions, and want to know about fiber more, Challenge ... will be interesting!
What is fiber, and what kind of types do we exist?
Fiber is dense dietary fibers that have a huge impact on the work. gastrointestinal tract. Capping leaves, the shell of legumes and various seeds is all this and there is a fiber.
In other words, fiber is complex, which do not supply the human body with energy, but are necessary for its livelihoods.
First of all, the fiber can be divided into soluble and not soluble. The soluble fiber is fruit and vegetable pulp, insoluble - peel and husk. Both types are useful and necessary for our body.
The soluble fiber includes:
Pectin.In large quantities it is contained in apples, carrots, citrus, cabbage, and even in ordinary potatoes. Pectin helps to reduce cholesterol and slows down the absorption of sugar, which makes it indispensable for diabetics.
Gum. Oatmeal And dried beans are the main sources of the gum. Like pectin, this type of fiber affects the digestibility of food.
Lignin.I do not know whether we often use lignin for breakfast - in the greatest quantity it is found in the cereals. Another source of lignin is a layered vegetables (meaning not spoiled, but a little faded products).
The insoluble type includes two types of fiber:
Cellulose.It is impossible to find in a variety of products - bran, cabbage, apples, green young peas and even in cucumber peel.
Hemiecellulose.In large quantities, this type of fiber is contained in cereals, bran, beets and Brussels cabbage.
The greatest use of insoluble fiber is to remove slags and toxins from the body.
What is the benefit, and does the fiber have harmful properties?
Useful properties of fiber are indisputable:
- It supports the normal composition of the intestinal microflora and struggling with inflammatory processes.
- Reduces the risk of colon cancer.
- The regular intake of fiber will help to cope with dysbacteriosis and constipation, stabilizes blood sugar levels.
- Another important plus fiber - low calorieWhat makes it use safe for the shape. That is why high fiber products are included in the menu of many diets.
About minuses fiber It should only be said that, with proper use, it is completely not dangerous. The main thing is not to overeat!
The excess fiber content is capable:
- Lead to constipation, meteorism and diarrhea.
- Cause exacerbation in people with diseases of the pancreas and intestines.
- Another danger of fiber - it absorbs a lot of moisture and liquid entering the digestive system, which can lead to dehydration and constipation. To avoid these unpleasant consequences, drink more water - at least one and a half liters per day.
List of fiber-rich products
As already mentioned, the most fiber is contained in bran and legumes. But she is in other products. After reading this list, you can make a useful and diverse menu for yourself.
Products rich in fiber (100 g):
- White Cabbage - 2.4 g
- Carrot - 2.4 g
- Boiled beet - 3 g
- Stew cauliflower - 2.1 g
- Corn - 7,1
- Boiled pumpkin - 3.2 g
- - 6.7 g
- Apple with peel - 4 g
- Banana - 1.7 g
- Pears with peel - 2.8 g
- Raisin - 9.6 g
- Kuraga - 18 g
- Wheat bran - 43.6 g
- Whole grain bread - 9.2 g
- Rye bread - 5.2 g
- Oatmeal - 6 g
- Boiled buckwheat - 3.7 g
- Lentil - 11.5 g
- Beans - 12.4
- Nut - 9.9 g
- Flax seeds - 27.3 g
- Raw peanuts - 8.1 g
It is very important to obtain fiber in full quantity.
To do this, follow the simple tips:
- Fly fresh fruits instead of purchased fruit juices.
- Instead of white rice, bread and macaroni, use brown rice and whole grain products.
- Replace harmful products (chips, crackers, candy) on fresh vegetablesrich in fiber.
- 2-3 times a week Prepare dishes with beans or boiled vegetables.
- Divide the intake of fiber by several portions during the day, and do not forget to drink a sufficient amount of fluid.
- Remember: Natural fiber is much more useful than its analogues sold in pharmacies.
Nutritionists respond to important questions.
What role does food fibers play for pregnant and nursing breasts of women?
Futive mothers of fiber will help to cope with a delicate, but very often arising a problem - constipation. Medicines during pregnancy take extremely undesirable to not harm the fetus, so the fiber can be bolden by panacea in the fight against intestinal problems. In addition, she is an excellent helper in the fight against extra kilograms - both before and after delivery.
The use of fiber prevents the development of various metabolic diseases. It is no secret that a hormonal restructuring is held during lactation in the female body, which is why the blood glucose level increases. It is the fiber that stabilizes blood sugar levels, reducing the risk of diabetes.
Fiber in diet of diabetics
Since fiber aligns blood sugar levels, it is simply necessary in the diabetic menu.
Most useful view Tickers with diabetes - natural cellulose. To enhance the antidiabetic effect, it is better to use fiber together with complex carbohydrates (especially starch).
The basis of the dietary ditch of diabetes, should include vegetables containing minimum carbohydrates and maximum fiber, as well as bran bread and various cereals. Cucumbers, zucchini, tomatoes, eggplants, cabbage - all these vegetables are rich in fiber and make up the basis of proper power in diabetes.
Allergy to products rich in fiber
With the exception of individual intolerance to specific products, the fiber itself is almost safe for allergies. Moreover, with many types of food allergies, it is recommended to include in the diet - dietary fibers restore the normal operation of the gastrointestinal tract and reduce the permeability of the mucosa of the digestive tract, thereby reducing the amount of allergens penetrating into the blood.
The main rule in the use of fiber is not to overeat and eat small portions during the day.
Menu for adults and children
Using fiber, and not forgetting about balanced nutrition, you can not only lose weight, but also wonderfully physically improve the body. The diet below will help you get rid of extra centimeters, improve digestion, clean the body from toxins and normalizes the intestinal operation.
Monday:
1st breakfast. Omelet from 1 eggs, cucumber, wholegrain loaf, black tea.
2nd breakfast. 1 apple or pear.
Dinner. Vegetable soup, wholegrain loaf, 150 g of boiled low-fat meat.
Afternooner. 25 g of raisin, herbal tea.
Dinner. 100 g boiled brussels cabbage Or green beans, 150 g of cottage cheese 2% fat, a glass of kefir with 2 teaspoons of bran.
Tuesday:
1st breakfast. Oatmeal, a glass of low-fat milk, herbal tea.
2nd breakfast. 1 pear or banana.
Dinner. Soup on chicken broth100 g boiled chicken fillet, cucumber, lettuce leaves, water.
Afternooner. Salad of grated carrots, beets and walnuts, tea.
Dinner. 150 g of boiled green beans, a glass of kefir with 2 teaspoons of bran.
Wednesday:
1st breakfast. 150 g of cottage cheese, 2 walnut, tea.
2nd breakfast. 1 banana or grapefruit.
Dinner. 150 g baked red fish, 100 g of boiled lentils, herbal tea.
Afternooner. 25 g of Kuragi.
Dinner. Sweet pepper baked in the oven, 100 g of lettuce leaves, a glass of kefir with 2 teaspoons of bran.
Thursday:
1st breakfast. 100 g of boiled macaroni, yogurt, tea or coffee without sugar.
2nd breakfast. 1 apple or orange.
Dinner. Vegetable stew150 g boiled low-fat meat, herbal tea.
Afternooner. 25 g cashews or almonds.
Dinner. 100 g of boiled cauliflower, 150 g of low-fat cottage cheese, 1 whole-grain loaf.
Friday:
1st breakfast. 1 egg, welded screwed, 2 cucumber or tomato, herbal tea.
2nd breakfast. 1 pear or apple.
Dinner. Veal with vegetables, avocado salad, tea.
Afternooner. 3 prunes.
Dinner. Pumpkin baked with vegetables, a glass of kefir with 2 teaspoons of bran.
Saturday:
1st breakfast. 100 g of boiled white rice with green peas, tea or coffee.
2nd breakfast. 1 orange or grapefruit.
Dinner. Sch, 1 wholegrain loaf, herbal tea.
Afternooner. 25 g of raw peanuts.
Dinner. Boiled vegetables (broccoli, carrots, beets), a glass of kefir with 2 teaspoons of bran.
Sunday:
1st breakfast. Oatmeal, 100 g grated carrots filled olive oil, tea.
2nd breakfast. 1 apple.
Dinner. Fish fillet with baked vegetables, herbal tea.
Afternooner. 25 g of Kuragi or Raisa.
Dinner. Boiled buckwheat with tomatoes, wholegrain loaf, a glass of kefir.
How to increase the tissue content in the children's diet?
The fiber in the children's diet will help prevent the appearance of dysbiosis and cope with constipation.
The recommended age from which the fiber should be included in the child's diet - 8 months. The daily rate of fiber should increase gradually, 1-2 g per week. Tabs from 8 months to 3 years, about 18 g of fiber is needed daily, and for kids under 8 years old - 25 g.
Various food additivescontaining fiber, it is not necessary to get involved - natural products will bring much more benefit to your child.
You can easily diversify the diet of the child, adhering to simple rules:
- Add vegetables B. different dishes - Sandwiches can also be done with vegetables.
- In the diet of children over 9 months enter cornpall, rye i. oat flakes - They are very helpful and contain a large amount of fiber.
- Instead of shopping sweets, use fresh fruits collected on your cottage.
Slimming fiber - Rules
Slimming with fiber - the method is effective and gentle. And the rules use of fiber depend on the products in which it is contained.
How to use fiber for weight loss:
- Vegetables are better to eat with fish or meat - such a combination contributes to better absorption and saturation of the body with vitamins and minerals.
- But fruit on the contrary, you need to eat separately, without mixing with other products.
- The dietary menu must include bran or pure fiber - they are bred by water or kefir in the ratio of 1 tablespoon on a glass, or add to various porridges.
- The main rule in the preparation of diet for weight loss-balanced nutrition, a sufficient amount of liquid and replacing various sweets and pickles on the useful vegetables and fruits.
- In addition, once a week you can arrange a unloading day on the fiber - even one day will help to clean the body and return you a feeling of lightness!
Opinions of dietologists
Before the fiber was carefully investigated, it was considered something like plant, unnecessary waste, and not recommended to use.
Starting from the 70s of the last century, the opinion of nutritionists has changed radically: now the fiber is called a key to harmony and health and are recommended to include in the diet to everyone who cares about their body.
