Dietary fiber promotes digestion and improves bowel movements. It has a variety of effects on slimming and healthy body. Therefore, more and more people will increase dietary fiber consumption when they lose weight.
What is dietary fiber?
Dietary fiber is a polysaccharide that cannot be digested and absorbed by the gastrointestinal tract and does not produce energy. It was once considered a 'non-nutrient' substance. However, it was later discovered that dietary fiber is crucial for human health. Important. It has a variety of effects, one of which is to lose weight. Chinese dietary guidelines recommend that normal adults consume 25-30 grams of dietary fiber per day.
Dietary fiber is divided into water-soluble dietary fiber and insoluble fiber. Water-soluble dietary fiber is a type of fiber that can be dissolved in water. Such dietary fiber is contained in glue, algae, konjac, etc. It is sticky and can be in the intestine. Absorb large amounts of water to keep the feces soft. Insoluble fiber is a type of fiber that cannot be dissolved in water but cannot be defatted by microorganisms in the large intestine. The best source is whole grains, including wheat bran, cereal, whole wheat flour and brown rice. , Oat whole grains, beans, vegetables and fruits.
Six high-fiber foods you usually ignore, Eat them often can help you easily get 25-30 grams of dietary fiber every day.
1, Figs
Fig contains high dietary fiber content, containing 6.6 grams of dietary fiber per 240 grams. It is also rich in calcium, potassium and magnesium. Research shows that fig fiber helps prevent breast cancer. If it does not eat fresh, dried figs also same.
2, beans
Dried peas, lentils, black peas and green beans are among the stars in high-fiber foods. Most legumes are rich in protein, folic acid, iron and B vitamins, and their fat content is extremely low. The more beans consumed, the healthier the heart.
3, barley
The fiber content of barley is comparable to that of beans. Dietary fiber in barley is good for reducing cholesterol and promoting intestinal health. At the same time, it is also rich in selenium, which helps to reduce the risk of rectal cancer and promote thyroid hormone metabolism.
4, Eggplant
Many people think that eggplant is soft and there is very little dietary fiber. In fact, eggplant can provide 3 grams of fiber for every 20 calories. Because of the low calorie content, eggplant is more convenient to provide more dietary fiber. Meanwhile, the magnesium, potassium of eggplant , Folic acid, B6, Vitamin C, Vitamin K are all high.
5, pear
The energy of a pear is about 100 calories, containing 5.2 grams of dietary fiber. In addition to fruit, pears can also be served as a salad.
6, green leafy vegetables
A cup of kale can provide 11% of one person's daily fiber, 5 times vitamin K, 2 times vitamin A and 60% vitamin C, but only 21 calories. There are 4.3 grams of dietary fiber in two glasses of spinach , lettuce has 2 grams.
