Benefit of Fiber
Dietary fiber is broadly divided into two categories, soluble and insoluble in water. Both species are found in all plant foods.
The insoluble fiber has the property to attract water and increase in bulk. It can soften the stools and accelerate the passage through the intestinal tract. The soluble fiber becomes involved in a process of fermentation end-products and a favorable effect on the body.
The sources of soluble fiber are beans, oat bran, fruits and vegetables. The insoluble fiber from whole grains, vegetables and beans. Soluble fiber absorbs water and makes stools softer and bulkier. Hence the fiber in whole grain products is beneficial in the treatment of constipation, hemorrhoids and diverticulosis. Diverticula are pouches in the intestinal wall to get inflamed and painful.
The risk of coronary heart disease can be reduced by reducing blood cholesterol. Elimination of cholesterol is via the excretion of bile acids. Water soluble fiber has the property of binding with bile acid. Hence fiber diet may help in the excretion of cholesterol. Fiber diet is useful for people to lose weight. Fiber provides a feeling of fullness due to the water absorbing property. Apple juice is more filling than the same calorie value.
Kidney beans, both soluble and insoluble dietary fiber. The soluble fiber in beans binds bile confirmed with cholesterol and helps in getting it out and reducing the total cholesterol count. The proportion of insoluble fiber adds bulk to the stool and relieves constipation.
Fiber| Your New Best Friend
What does this title? It simply means that we should plan to eat more fiber we eat now. Thirty to forty grams is currently twice what is consumed in those days.
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The Diet of Fiber
Fiber-rich foods play a major role for good nutrition.
Well known for its low calorie, fibrous foods like celery, green leafy vegetables, vegetables, apples, also have major benefits for weight control. Require more time to chew properly and are evacuated from the stomach more slowly, which helps to control feelings of hunger.
This plan will allow us to eat rich, while at the same time, control cholesterol and down some extra kilos.
Consuming foods rich in fiber will reduce the symptoms of constipation, diverticulosis and some types of intestinal irritation. Fiber without being absorbed by our body, remains in the intestine, stimulating peristalsis, increasing stool bulk, thus the daily evacuation is well benefit.
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Fiber has a Slimming Effect
The recommendation fiber in the diet is 25 grams of fiber per day plant, what foods we consume to obteber that much fiber?
This is a list of foods with average fiber content, thus you can give you an idea of what to eat for obteber those 25 grams of fiber a day.
- Fruits in Part 0.5 to 2.5 g per 100 g
- vegetables from 0.9 to 4.7 g per 100 g
- vegetables from 3.35 to 8.3 g per 100 g
- grains 2.3 to 5.0 g per 100 g
- grains about 8.0 g per 100 g
Today we find “sticks” and cereals are high in fiber, we recommend reviseis the labels of such foods and thus to assess the amount of fiber you are consuming.
The fiber has a role osmotic uptake of water, which water consumption is important to promote its role in our organization: to facilitate intestinal transit, as it is a “sponge” that is moving through the intestine, improving the peristaltic movements of intestines, cleansing, dragging harmful materials and forming abundant stool and fluffy.
Some people claim that the fiber has a slimming effect, what happens is that by consuming large quantities of vegetables and fruits, legumes, and decreasing consumption of fats and vegetable products indirectly reduce the amount of calories ingested. The fiber and water consumption produce satiety, the proper functioning of the intestinal tract favors evacuación.Todo it helps you lose weight.
Fibers & Their Role
Dietary fiber is contained in several vegetables, such as cereals, grains, fruits, vegetables or nuts. However, the human body is not able to digest fiber and runs our entire digestive tract without being absorbed. During this trip, she plays several important roles for health, absorbing some of the cholesterol and fat content in the body and excreted in feces. So, first, the fibers are very beneficial for intestinal health. But their role is not limited to those profits. According to experts, through the fiber, you can also lose weight, prevent heart disease and even some cancers.
Indeed, the fibers are excellent “diet pills” because they satisfy our hunger for longer with less food. So if you want to lose weight, you need to increase fiber intake. However, in Quebec, consumes about 10 grams of fiber per day, while nutritionists recommend eating at least 30 grams!
So if you think you do not consume sufficient quantities, increase the fiber intake for health, but go easy. The body must adapt to the fibers. A drastic increase fiber in your menu can cause cramping and discomfort that may discourage you. Remember that most dietary fiber needs water to be effective. You must drink at least two liters of water per day to maximize the positive effect of fiber
Concept of Dietary Fiber
Although no consensus in the scientific community about the concept of dietary fiber, can be defined as that portion of the edible plants that resists digestion and absorption in the human small intestine and undergoes a partial or complete fermentation in the large intestine. This plant part is formed by a group of chemical compounds of diverse nature (polysaccharides, oligosaccharides, lignin and similar substances [1]). From a nutritional standpoint, and strictly speaking, the fiber is not a nutrient, since it is not directly involved in basic metabolic processes in the body. However, dietary fiber plays a physiological function to stimulate intestinal peristalsis. The reason why the human body can not process it is because the digestive tract lacks the enzymes that can hydrolyze. This does not mean that the fiber passes intact through the digestive system: although the bowel does not have enzymes to digest the enzymes of the bacterial flora partially fermented fiber and break down into various chemicals: gases (hydrogen, carbon dioxide and methane) and short chain fatty acids (acetate, propionate and butyrate). The latter can play an important role in the body of living beings. Dietary fiber is found in foods of plant origin little technological processes, such as cereals, fruits, vegetables and legumes.
Fibers are Polysaccharides
Dietary fiber be fulfilling the role of the structural part of plants and therefore are in all foods from plant products such as vegetables, fruits, cereals and legumes. Most fibers are considered, chemically as polysaccharides, but not all fibers are polysaccharides (eg starch is a vegetable fiber). The fibers are described as non-starch polysaccharides (non-starch polysaccharides). Some constituents of the fibers are cellulose, Hemicellulose, Pectins, Gums and Mucilages. The fibers may also include some non-polysaccharide compounds such as lignin (are polymers of several dozen phenol alcohol molecules with strong internal organic make them impervious to digestive enzymes), the Cutin and tannins. As has been investigating the fiber incorporated other chemicals to the list.
Fiber in Vegetable
Large molecules that make contractions more effective to increase the disposal.
The fiber contained in vegetables are not digested in the intestine and have no nutritional value. They absorb water, Thus Increasing the volume of the meal and the feeling of satiety. It promotes the activity of the bacterial flora.
Fiber helps reduce cholesterol and blood, due to proper elimination, reduce the risk of gallstone formation.
What do we Know About Fiber ?
Large molecules that make contractions more effective to increase the disposal. The fiber contained in vegetables are not digested in the intestine and have no nutritional value. They absorb water, thus increasing the volume of the meal and the feeling of satiety. It promotes the activity of the bacterial flora. Fiber helps reduce cholesterol and blood, due to proper elimination, reduce the risk of gallstone formation.
Our food often lacks fiber, we need 10 to 25 grams per day.
Fiber and Constipation
Constipation is one of the discomforts such as nausea and vomiting, usually appear in one or more periods of pregnancy. Constipation is a disorder that affects many women during different stages of life, especially during pregnancy. Getting a good bowel function is to feel better in many respects.
To increase the intestinal transit is necessary to increase consumption of dietary fiber. The fibers are not only found in cereals, but also in other foods such as fruits and vegetables. Containing all nuts consumed fruits, leafy vegetables, legumes.
Besides being beneficial in bowel habits have other positive effects such as reducing blood sugar levels in diabetic patients and that of cholesterol, lowering total cholesterol. Furthermore, greatly increase the level of satiety.
To add your ingesión in practical it is advisable to replace white breads of different cereals for comprehensive and include in salads or cooked vegetables (such as lentils, chickpeas, beans of various kinds).
Increased consumption of fresh fruit whenever possible-shell-is easy to do because you do not need development and are today available to all.Being well fed is always beneficial and even more when another being is growing in our bodies and our consciousness depends on what you chose and what we discard.