When people mention the word "nutrition", they naturally think of chicken, duck and fish. In fact, this is not comprehensive. Nutrition usually refers to nutrients that can meet the needs of human growth and development and maintain various tissues and organs. This kind of nutrition is diverse, and the lack of any one will affect health and even cause diseases, among which cellulose is often ignored by people, especially middle-aged and elderly people.

Dietary fiber is a human digestive enzyme. When digesting food, the whole indigestible part is dietary fiber. Simply put, it is the cell wall of plants. These include cellulose, lignin, pentose, fruit, pectin and so on. The roots, stems and leaves of chaff, bran, vegetables and fruits are mainly composed of cellulose, so these foods are the main sources of dietary fiber.

Dietary fiber is not an essential nutrient for human beings. For example, babies who only eat breast milk basically do not eat dietary fiber, but they can still grow and develop normally. However, many epidemiological surveys and animal experiments show that adults (especially middle-aged and elderly people) eat too much, that is, the dietary fiber content in food is too low, which can lead to many diseases. Such as colon cancer and rectal cancer, appendicitis, hemorrhoids, gallstones, diabetes, arteriosclerosis, coronary heart disease, varicose veins, constipation, intestinal hernia and obesity.

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Increasing the intake of dietary fiber can benefit the human body in many ways.

First, prevention and treatment of constipation: a large amount of dietary fiber can promote intestinal peristalsis and reduce the residence time of food in the intestine, and the water in it is not easy to be absorbed. On the other hand, dietary fiber is fermented by bacteria in the large intestine, which directly absorbs the water in the fiber, softens the stool and has a laxative effect.

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Second, it is beneficial to lose weight: most obese people are related to increased calorie intake or decreased physical activity in food. Increasing the dietary fiber content in the diet can reduce the intake of heat energy, reduce the digestion and absorption of nutrients in the intestine, and finally make the body fat consumption play a role in losing weight.

Third, prevention of colon cancer and rectal cancer: The occurrence of these two cancers is mainly related to the long stay time of carcinogens in the intestine and the long contact time with the intestinal wall. Increasing the content of dietary fiber can reduce the concentration of carcinogen, and dietary fiber can stimulate intestinal peristalsis, which greatly shortens the contact time between carcinogen and intestinal wall. Scholars agree that a long-term diet high in animal protein and insufficient fiber intake are the important causes of these two cancers.

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Fourth, the prevention and treatment of hemorrhoids: the occurrence of hemorrhoids is caused by long-term blood stasis caused by constipation. Because of the laxative effect of dietary fiber, it can reduce the pressure around the anus and make the blood smooth, thus playing a role in preventing and treating hemorrhoids.

5. Reduce blood lipid and prevent coronary heart disease: Because some components in dietary fiber, such as gum, can be combined with cholesterol, lignin can be combined with cholic acid, so that it can be directly discharged from feces, thus consuming cholesterol in the body to supplement cholesterol consumed in bile, thus reducing cholesterol, thus having the effect of preventing coronary heart disease.

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Sixth, improve the symptoms of diabetes: pectin in dietary fiber can prolong the residence time of food in the intestine, reduce the absorption rate of glucose, so that blood sugar will not rise sharply after meals, which is conducive to the improvement of diabetes. In recent years, some scholars have shown that dietary fiber has the function of lowering blood sugar. Experiments show that 26 grams of edible corn husk (containing 9 1.2% fiber) or soybean husk (containing 86.7% fiber) is added to the diet every day. Results After 28-30 days, the glucose tolerance was obviously improved. Therefore, increasing dietary fiber in diabetic diet for a long time can reduce insulin demand and control postprandial metabolism, which should be used as an auxiliary measure for diabetes treatment.

Seven, improve the function of mouth and teeth: Modern people have fewer and fewer opportunities to use oral muscles and teeth because food is more delicate and softer. Therefore, tooth loss and dental caries are becoming more and more common. Increasing the cellulose in the diet will naturally increase the chances of chewing with oral muscles and teeth. In the long run, the oral cavity will be healthy and its function will be improved.

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Eight, prevention and treatment of gallstones: the formation of gallstones is related to the high cholesterol content in bile, because dietary fiber can bind cholesterol and promote bile secretion and circulation. Therefore, the formation of gallstones can be prevented. Some people add 20-30 grams of bran fiber to patients every day, and after one month, gallstones can be found to shrink, which is related to smooth bile.

Prevention of female breast cancer: According to epidemiological investigation results, the occurrence of breast cancer is related to the intake of high fat, high sugar, high meat and low dietary fiber. Because too much fat in the body will promote the synthesis of some hormones, form an imbalance between hormones, and lead to an increase in hormone levels in the breast.

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So, how much dietary fiber is appropriate every day?

First of all, the intake of dietary fiber should not be too much, because too much will cause flatulence, excessive stool and other discomfort, and it will also cause the absorption of some essential trace elements in the human body to decline. The way to supplement dietary fiber is to increase cereals (such as whole wheat bread, brown rice and whole corn), eat more vegetables and fruits, and increase the intake of various fibers.

In a word, besides the function of fiber food, it is also important to adjust the food structure and balance the diet. Soybean is recognized as an ideal nutritional source in protein, which is beneficial to improve the quantity and quality of protein in the diet.

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Dietary fiber and cardiovascular health

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Dietary fiber plays an important role in preventing cardiovascular diseases.

Dietary fiber is divided into insoluble fiber and soluble fiber. Most of the fiber in the diet is insoluble fiber, which is very important for maintaining intestinal health, but has little effect on reducing cardiovascular diseases. Soluble fiber only accounts for a small part of dietary fiber, which has been proved to be beneficial to lowering blood cholesterol. For every reduction of blood cholesterol 1%, the risk of cardiovascular disease can be reduced by 2%. Soluble fiber can absorb water in the large intestine and form a gelatinous substance. This colloidal substance can wrap cholesterol and cholesterol-like substances and excrete them with feces. When cholesterol is lost with feces, the liver will mobilize the use of cholesterol in the blood to synthesize new cholic acid, thus reducing the cholesterol level in the blood.

There are several sources of soluble fiber in the diet:

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1, fruits with high pectin content, such as apples and grapes;

2. Some beans;

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3. Some cereals, such as oats and barley.

Among these foods, oats are the most widely studied at present. The results show that β -glucan in oats can reduce cholesterol. If you eat 60 grams of oatmeal every day, within one month, your blood cholesterol will drop by 5%- 10%, which is equivalent to a decrease in cardiovascular risk 10%-20%. The higher the patient's cholesterol level, the more obvious the eating effect. About 7%- 10% people's cholesterol level can be reduced by 27%. If hyperlipidemia patients insist on eating oatmeal every day, some can stop taking cholesterol-lowering drugs.

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Oatmeal has another advantage. It can selectively reduce low-density lipoprotein cholesterol called "bad" cholesterol without lowering high-density lipoprotein cholesterol called "good" cholesterol. Another study shows that oats can improve the metabolism of insulin and glucose in the body, thus helping to prevent and control diabetes and obesity.

Do you know me-"the seventh nutrient"

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Now people begin to know and like me, calling me dietary fiber and "the seventh nutrient". I am the residue of plant food, which cannot be digested and absorbed by human gastrointestinal tract. Just because I am "disabled", I am not as lucky as my sixth brother, such as protein, Fat. People used to say that I was "not nutritious" and I was not paid much attention to nutrition. Thirty years ago, medical scientists realized that people's diet was becoming more and more cautious, and there were more and more diseases such as diabetes, obesity, ischemic heart disease and rectal cancer. As a result, my worth doubled, and I was called "the seventh nutrient" together with protein, fat, carbohydrates, vitamins, minerals and water.

Actually, I am a pair of twins. One is called soluble fiber, which can dissolve in water and form a gel in water. It mainly exists in oats, beans, fruits, seaweed and some vegetables. The other is called insoluble fiber, which mainly exists in whole grain products such as wheat bran, vegetables and nuts. We all need it if you want to stay healthy. Our brothers are very different in nature and function. Soluble fiber can significantly reduce postprandial blood sugar and concentration.

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My role is as follows:

Hypoglycemia: After I entered the gastrointestinal tract, I expanded like a sponge and gel, which increased the viscosity of food, delayed the absorption of glucose in food, increased satiety, reduced the intake of sugar, and prevented the blood sugar from rising sharply after meals. At the same time, after the soluble fiber absorbs water, it can also form an "isolation layer" on the surface of intestinal mucosa, thus preventing the intestinal tract from absorbing glucose, and the unabsorbed glucose is excreted with feces. In addition, I can also increase the sensitivity of insulin and reduce the demand for insulin through the hypoglycemic effect of insulin mutual assistance.

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Lipid-lowering: Cholesterol is a fatty substance in the blood, which can increase the risk of coronary heart disease and lithiasis. After I enter the human body, I can reduce the absorption of cholesterol in the intestine, promote the excretion of bile, lower the level of blood cholesterol, and prevent coronary heart disease and lithiasis.

Anti-hunger: I am the most important weapon to fight hunger. When my stomach absorbs water, it expands and feels full, which will send a signal that I am full, thus inhibiting you from eating more food. Help diabetics and obese patients control their diet.

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Weight loss: I limited the absorption of some sugar and fat in the gastrointestinal tract and increased the consumption of body fat. At the same time, if you can eat more dietary fiber in the morning, you will have a stronger ability to cope with hunger at night, and eating at night is the most unfavorable for losing weight. I'll help you lose weight easily, and you won't feel any discomfort.

Relaxation: Because I can absorb water and expand, the volume of intestinal contents increases, which makes the stool soft and loose, and it will be faster and more labor-saving to pass through your intestine. At the same time, I can promote intestinal peristalsis and shorten the time for intestinal contents to pass through the intestine, so I can moisten stool and treat constipation and hemorrhoids.

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Detoxification and analgesia: I can promote intestinal peristalsis, thus shortening the retention time of many poisons, such as phenol, ammonia and bacteria, aflatoxin, nitrosamines, polycyclic aromatic hydrocarbons and other carcinogens produced by intestinal decomposition, and reducing the retention and absorption of poisons in the intestine. In addition, because I can absorb water and expand, the volume of intestinal contents increases, thus diluting the poison and reducing the influence of the poison on the intestine. I can also combine with carcinogens, so I can detoxify and prevent cancer.

Enhance disease resistance: I can improve the activity of phagocytes, enhance human immune function, and help prevent infection and cancer.

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In recent years, due to the improvement of living standards, people's diet tends to be fine, and the total intake of dietary fiber per capita shows a downward trend. The "three highs" diet structure with high protein, high fat and high calorie has increased the number of patients with obesity, diabetes, heart disease and hyperlipidemia, and attracted the attention of scholars at home and abroad on dietary fiber content. From the situation of defecation every day, you can estimate whether you need to supplement me. Normal and healthy people should defecate once a day. If the stool is dry and the amount is less than 100g, it means that you lack dietary fiber, which proves that you lack me. Supplementing enough dietary fiber every day is a guarantee of health.

Dietary Fiber Beverage-Green Scavenger

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The latest scientific research shows that an important cause of female facial aging is the entry of enterotoxin into the blood. Most of these enterotoxins are produced by the decomposition of some ingredients in food by Escherichia coli, which is called the enemy of beauty.

At present, dietary fiber drinks, which are popular among women in Europe, America and Japan, help people metabolize impurities and wastes normally every day, keep their stomachs clean and fresh, and thus make their colors bright and clean.

Dietary fiber is a kind of water-soluble dietary fiber extracted from many natural grains, fruits and vegetables. It is the seventh nutrient besides water, vitamins and carbohydrates, and is called "green scavenger" by nutritionists all over the world. Because it can absorb water and expand, intestinal metabolites will become soft and loose, and pass through the intestine faster. At the same time, it can promote intestinal peristalsis, reduce the absorption of harmful substances, eliminate toxins in the body, and improve "face problems" such as excessive internal heat, bad breath, facial acne, rough skin and pigmentation.

In addition, dietary fiber can also effectively control obesity: it will limit the absorption of some sugars and lipids in the gastrointestinal tract and increase the consumption of body fat. If we can eat more dietary fiber in the morning, then our ability to resist hunger at night will be stronger, thus avoiding obesity caused by eating too much food at night. Dietary fiber helps to lose weight easily without any discomfort.