If you want to ask who is the best "garbage cleaner" in the gut, the answer is dietary fiber. Dietary fiber is no stranger to everyone, and dietary fiber is used as a selling point on the market, from small coarse grain biscuits to the market. So what is dietary fiber, and what foods supplement dietary fiber?
What is Dietary Fiber?
To put it simply, dietary fiber in food is also a carbohydrate like the sugar and starch we eat, but they are various polysaccharides in carbohydrates that are not easily digested. They mainly come from the cell wall of plants, cellulose, hemicellulose, resin, pectin and lignin, etc., all of which belong to dietary fiber. Since there are no enzymes in the body that can digest them, they are eventually excreted from the body and are just intestinal passers-by.
What does dietary fiber do?
According to whether it is soluble in water or not, dietary fiber can be divided into soluble dietary fiber and insoluble dietary fiber, both of which play a huge role. Insoluble dietary fiberIt is mainly composed of plant cell walls, such as cellulose, lignin, etc. Representative foods include miscellaneous beans, oats, brown rice, bamboo shoot tips, sweet potato leaves, etc., which often have a rough taste and can stimulate intestinal peristalsis and improve constipation. Pectin in fruits, algins in kelp seaweed, and glucoglycans in konjac all belong toSoluble dietary fiberIt will swell after absorbing water, and has the effect of stabilizing blood sugar and controlling blood pressure after meals. Representative foods include apples, carrots, citrus fruits, etc., which tend to have a delicate taste but are also rich in dietary fiber.
Dietary fiber prevents excessive calorie and protein intake. This should be easy to understand, dietary fiber can not be digested, but it has to occupy part of the volume, causing a sense of satiety, which can make people eat less steamed buns and meat, so that the daily calorie intake is naturally low. In addition, soluble dietary fiber, after entering the intestine, can also be dissolved in water to form a colloidal film covering the intestinal surface, thereby slowing down the absorption process of other substances. Delays the rise in blood sugar and reduces fat absorption. In view of the role of weight control in disease prevention, dietary fiber is not only a powerful tool, but also very beneficial to diabetes, hyperlipidemia, and cardiovascular and cerebrovascular diseases.
LaxativeThis is mainly due to the efficacy of insoluble dietary fiber. Insoluble dietary fiber is the skeleton structure of feces, they enter the colon, begin to play the role of scavengers, along the way to absorb the shedding intestinal mucosa, excessive intestinal flora and its products, and continue to absorb water and expand, and can eventually absorb more than 10 times its own weight of water, so that the stool becomes loose, soft, and the amount of stool increases, and at the same time, it also directly stimulates intestinal peristalsis and accelerates fecal excretion.
Moreover, supplementing with dietary fiber helps:Reduces the risk of bowel cancer. Not only that, dietary fiber also delays the absorption of fat and cholesterol, and has the effect of lowering blood sugar and lipids.
7 food groups provide dietary fiber
1. GrainsHighest content: Bran 313%。Other higher content is: wheat 108%, barley 99%, buckwheat 65%, corn 64%, oats 60%, tartary buckwheat flour 58%, yellow rice 44%, sorghum rice 43%, black rice 39%。
2. PotatoesThe crown of content: konjac essence powder 744%。Other higher content are: potato flour 35%, sweet potato chips (dehydrated) 20%, cassava 16%；Followers 11%。Generally** you can eat 50-100 grams of potatoes (raw weight) every day.
3. Dried beans and their productsThe top of the content: soybean 155%。Other higher levels are: dried lentils 134%, green beans 126%；Fava beans with skin 109%, kidney beans 105%, dried peas 104；Black Beans 102；White kidney beans 98%, red adzuki beans 77%。Dried cowpeas 71%。Generally**, the total amount of whole grains and mixed legumes eaten per day can be 50-150 grams (raw weight).
4. VegetablesThe top of the content: 43 dried bamboo shoots2%。Other higher content is: dried red pepper 417%, dried black shoots 272%；Dehydrated bracken 255%, dried ginger 177%, dehydrated cauliflower 132%, dehydrated spinach 127%, dehydrated cabbage 94%, dehydrated rape 86%, dehydrated bell pepper 83%, dehydrated parsley 82%, 77%。Generally**, it is recommended to eat vegetables weighing one pound a day.
5. FungiThe crown of content: dried pine mushroom 478%。Other higher content is: Dried Bamboo Sunflower 464%, dried cabbage 35%, dried shiitake mushroom 32%, red mushroom 316% dried shiitake mushrooms 316%, dried wakame 31%, dried white fungus 304%, dried pearl white mushroom 233；Dried seaweed 216%；Dried mushrooms 172%；Dried morels 129%。It is recommended to have "one mushroom" to make dishes every day.
6. FruitsHighest content: Dried hawthorn 497%。Other higher content is: dried mulberry 293%；Sand date 184%, 9 dried jujubes5% black dates 92%；Soft pear 91%；Golden silk jujube 70%；Guava 59%；Dates 58%；Pomegranate 49%；Ruby Apple 47%；Coconut 47% dried apricots 44%；Mulberry 41%。Generally** you can eat 200-350 grams of fruit per day.
7. NutsThe higher content is: sunflower seeds 146%；Black sesame seeds 14%, watermelon seeds 132%；Pine nuts 124%；Ripe cashew nuts 104%；10% pine nuts, 9% white sesame seeds8%, dried hazelnuts 96%, dried walnuts 95%, ripe pistachios 82%, almonds 80%。Generally, you can eat nuts in exchange for each other, eat a small handful every day, and the net weight is 10 grams.
For general health**, the recommended intake of dietary fiber is 25 grams a day, and for patients with chronic diseases such as obesity, diabetes, hypertension, and constipation, the intake of dietary fiber can be appropriately increased to 30 grams a day, and the elderly with low gastrointestinal function can be controlled at about 18 grams.