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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.
The 5 Golden Rules for Healthy Eating
1. Avoid skipping meals
The intake must be spread into 3 meals throughout the day. A real breakfast prevents the pump stroke of 10 o’clock, lunch (which does not rhyme with sandwich every day) and dinner, friendly but lighter because it is followed by any significant amount of energy before bedtime.
2. Associate vegetables, starch and protein at every meal
It is the synergy of these three food groups that will help you avoid fatigue and blows snacks! If the lunch break is reduced to a sandwich prefer it mixed with vegetables, bread or cereal track.
3. Do not overdo fat
For cooking, choose vegetable fats (oils, margarine) with animal fats (butter, cream). Think also of cooking methods that require little fat (steam curls, grill), salad dressings or sauces house less fat than ready.
4. Reduce salt intake
It should not consume more than 8 grams per day! Ressala Do not have tasted before. Think of herbs and spices that often “fall” dishes without adding any additional salt. Be careful on the salt “hidden” in most meals.
5. Limit sugary foods
Sodas, cakes, dessert creams, are full and it is too! Without giving up your tasty treats, avoid overlapping dangerous or opt for the pastry-house, which is always less saturated than processed sugar industry.
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.