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Cellulose is a polysaccharide compound that cannot be digested and absorbed by the body, but it has an important impact on the health and fitness outcomes of bodybuilders. Fiber helps maintain intestinal health, prevent constipation and intestinal diseases, and enhance immune function. In addition, cellulose can absorb intestinal fat and excrete it with the body, increasing satiety, which is very helpful for brushing fat and controlling body fat rate.
Among foods, foods such as whole grains, vegetables, fruits, and legumes are rich in dietary fiber. At the same time, it is also very important to maintain a moderate intake of whole grains and crude fiber foods. To get enough fiber, exercisers can eat more fiber-rich foods such as vegetables, fruits, whole grains, and legumes.
In a fitness diet, it is very important to supplement dietary fiber scientifically. Here are some specific suggestions on how to supplement dietary fiber scientifically:
1. Increase the intake of whole grains: Whole grains (such as oats, brown rice, whole wheat bread, etc.) are rich in dietary fiber, which can replace some refined grains such as white rice and white bread. When choosing whole grains, care should be taken to choose real whole grains rather than some foods with added amounts of whole grains.
2. Eat more legumes: Beans are another type of food rich in dietary fiber, such as soybeans, mung beans, red beans, etc. Regular consumption of legumes can increase dietary fiber intake.
3. Eat more vegetables and fruits: Vegetables and fruits are important for dietary fiber, and you can choose vegetables and fruits rich in dietary fiber, such as celery, leeks, apples, pears, etc.
4. Appropriately increase water intake: Dietary fiber needs enough water to play its role, so it should be appropriately increased. It is recommended to ensure adequate water intake every day to promote the digestion and absorption of dietary fiber.
5. Pay attention to gradually increase your intake: In the process of supplementing dietary fiber, you should pay attention to gradually increasing your intake to avoid intestinal discomfort caused by excessive intake at one time. At the same time, if there are intestinal diseases or conditions that require a special diet, adjustments should be made according to the guidance of a doctor or dietitian.
In conclusion, in a fitness diet, dietary fiber can be scientifically supplemented by increasing the intake of whole grains, legumes, vegetables and fruits. At the same time, attention should be paid to increasing water intake appropriately and gradually increasing the intake of dietary fiber to avoid intestinal discomfort. This promotes the health of the body and the achievement of fitness goals.
There are 12 guidelines for supplementing dietary fiber with a fitness diet, which are listed below:
1. Eat whole grains: Whole grains (such as oats, brown rice, whole wheat bread, etc.) are rich in dietary fiber, which can replace some refined grains such as white rice and white bread.
2. Increase the intake of vegetables: Vegetables (such as celery, leeks, bamboo shoots, etc.) are important for dietary fiber, and you can choose vegetables rich in dietary fiber.
3. Eat fruits in moderation: Although the dietary fiber in fruits is not as rich as vegetables and whole grains, it is also an indispensable part of the diet.
4. Eat more legumes: Legumes (such as soybeans, mung beans, red beans, etc.) are another food rich in dietary fiber.
5. Pay attention to water intake: Dietary fiber needs enough water to play its role, so sufficient water intake should be ensured.
6. Eat nuts and seeds in moderation: Nuts and seeds (such as almonds, walnuts, flaxseeds, etc.) are rich in dietary fiber and other nutrients, and moderate consumption can provide rich dietary fiber.
7. Choose low-candy and high-fiber foods: Low-sugar and high-fiber foods can provide more dietary fiber, such as whole-grain bread, oatmeal, fruits and vegetables, etc.
8. Avoid excessive intake of sugary drinks and alcohol: Sugary drinks and alcohol may affect the intake and absorption of dietary fiber.
9. Pay attention to the dietary fiber content on the food label: When buying food, pay attention to the dietary fiber content on the food label and choose high-fiber foods.
10. Pay attention to dietary collocation: Dietary fiber can promote intestinal peristalsis, but if you consume too much, it may also lead to abdominal distention, diarrhea and other uncomfortable symptoms. Therefore, we should pay attention to the combination of diet in the diet, avoid a single intake of foods high in dietary fiber, and eat them together with other foods.
In short, supplementing dietary fiber in the diet requires paying attention to eating more whole grains, vegetables, fruits and other foods rich in dietary fiber, paying attention to water intake and dietary combinations, and avoiding excessive intake of sugary drinks and alcohol and other foods that are not conducive to health. At the same time, it is also appropriate to increase the intake of dietary fiber-rich foods such as legumes, nuts and seeds according to individual circumstances.