The correct way to eat dietary fiber
The correct way to eat dietary fiber, fiber is a kind of support cells in the organism, fiber has a very important role in the human body, can prevent disease, high-fiber food is always inseparable from the vegetables, eat more vegetables to supplement dietary fiber, the following to understand the correct way to eat dietary fiber.
The correct way to eat dietary fiber 1
A dietary fiber intake
Dietary fiber intake in moderation, too much or too little are not conducive to human health, to talk about the right amount. Excessive dietary fiber has a large negative effect on human health: on the one hand, a large amount of dietary fiber will not only cause adverse stimulation of the intestinal mucosa, its fermentation in the colon to produce gas, causing bloating;
On the other hand, excessive dietary fiber may lead to the human body of certain nutrients (such as inorganic salts of calcium, iron, zinc, and fat-soluble vitamins in the VA and so on) of the insufficient or even lack of. Therefore, a correct grasp of the appropriate intake of dietary fiber is the key to fully and effectively play the physiological function of dietary fiber.
The standard of dietary fiber supply can usually be determined by age or energy intake. China's nutrition experts recommend that, in general, children aged 7 to 10 years old 10-15 grams per day, adolescents 15-20 grams per day, the average adult 20-25 grams per day, 25-30 grams per day for obese adults; in terms of energy intake, China's adults the appropriate daily intake of dietary fiber for 12.6 grams/1000 kcal.
In addition, for people with "three highs" and other modern diseases, in order to inhibit the condition, as soon as possible to restore health, it is recommended to increase the intake of dietary fiber.
2, dietary fiber consumption attention
1, in the increase of dietary fiber intake at the same time, should also increase the intake of calcium, iron, zinc and phosphorus and other elements, to ensure that the nutritional balance. Because, dietary fiber can combine cationic iron, calcium, etc., excessive intake affects the human intestinal metabolism of certain minerals, is not conducive to the human body on the absorption of trace elements.
2, the elderly, infants and young children should not consume too much dietary fiber. Dietary fiber is not easy to digest, too much intake easy to cause a transient bloating phenomenon. The elderly, infants and young children gastrointestinal digestive function is weak, can not adapt quickly, affecting the absorption and utilization of other nutrients, is not conducive to health.
3, has done gastrointestinal surgery to eat less. Dietary fiber will increase the burden on the gastrointestinal tract and accelerate gastrointestinal peristalsis.
4, chew slowly. Dietary fiber is not easy to digest, try to chew as much as possible to reduce the burden on the gastrointestinal tract.
5, increase water intake. Dietary fiber has a strong water absorption, digestion and absorption process will absorb the water in the body cells. Therefore, the intake of dietary fiber, should be appropriate to drink some water.
Three food sources of dietary fiber
Dietary fiber is a plant component, not an animal component. Plant foods are natural food sources of dietary fiber. Dietary fiber is abundant in vegetables, fruits, coarse grains, legumes and fungi and algae. In particular, kelp, black fungus, enoki mushrooms, mung beans, dried jujube, hairy beans, garlic cloves, cornmeal, millet, strawberries, apples, fresh peas, wild rice, leeks, bitter melon.
As people's understanding of the relationship between dietary fiber and human health continues to deepen, a number of high-fiber foods are more and more favored, and the proportion of intake of mycorrhizal fruits and vegetables is also gradually increasing. In the modern food industry, rice bran, wheat bran, rye, oats, soybean dregs and other dietary fiber-rich raw materials, after a series of processing to produce the corresponding food fiber products, both the development of direct oral therapeutic fiber products, but also can be used as food additives, such as as a quality improver and dietary fiber fortification added to yogurt and other fermented foods, bread and other baked goods.
A dietary fiber is the right way to eat 2 A dietary fiber has "two sides" eat more eat less are not good 1, can help to help the excretion, but also may cause constipation or diarrhea dietary fiber Can shorten the residence time of food in the intestinal tract, while increasing the volume of feces, stimulate intestinal peristalsis, increase the number of bowel movements, play a role in preventing constipation. However, if you just ingest, and neglect to drink enough water, not enough water, it may lead to more congestion in the intestines, making it difficult to defecate. This phenomenon is mainly more common with eating more soluble fiber (fruits and vegetables, oatmeal, legumes). And when you consume more insoluble fiber such as wheat, corn gluten, brown rice, etc., it stimulates the intestines to empty the food faster, and the opposite symptoms may occur, such as diarrhea and loose stools. 2, can help discharge waste, but also can hinder the absorption of nutrients Dietary fiber can help excrete metabolic wastes, and even parcel some heavy metals and other toxic and harmful substances out of the body to prevent the body from the absorption of harmful substances. In addition, foods high in dietary fiber, such as various grains and seeds, tend to be high in phytic acid, which is one of the "antinutrients" that binds to certain essential minerals (especially calcium, iron, magnesium, and zinc) and reduces their absorption from food. For example, if you eat black beans and zinc-rich oysters at the same time, your body may absorb half as much zinc as it would if you ate the oysters alone, because of the phytic acid in the black beans. In addition, phytic acid inhibits digestive enzymes such as amylase, trypsin, and pepsin, reducing the efficiency of food digestion. 3, can support the stomach, but also hurt the stomach Dietary fiber as the gastrointestinal tract "scavenger", can reduce the metabolic waste damage to the stomach, play a protective role. However, due to the cellulose in the body can not be digested and decomposed, too much cellulose will not only lead to prolonged gastric emptying time, easy to cause gastric acid reflux, the stomach and esophagus caused by the "corrosion". It can also cause intestinal obstruction, and even intestinal obstruction. In addition, if a one-time intake of too much hard insoluble crude fiber, the gastric mucosa will cause excessive mechanical friction, easy to cause gastric bleeding and other symptoms. Second, dietary fiber so eat the right To get the benefits of dietary fiber, we have to correctly understand the reasonable intake: 1, soluble, insoluble dietary fiber, the role of the different 1. Soluble dietary fiber, lower cholesterol, balance the intestinal flora Soluble dietary fiber, absorb water in the digestive system to form a gel-like substance, and with cholesterol and sugar and other substances, so as to prevent or slow down their absorption into the bloodstream, to regulate the level of blood glucose, the effect of lowering cholesterol. In addition, soluble dietary fiber absorbs water and enhances satiety, facilitating weight control. One study showed that participants who consumed 10 grams of soluble fiber per day had a 4% reduction in abdominal fat over a five-year period. What's more, soluble dietary fiber is also more readily fermented and broken down by gut bacteria and induces a proliferation of probiotics, which has been linked to improved immunity, anti-inflammatory effects, and even improved mood. The main sources: fruits, vegetables, konjac, alginate and so on. ② insoluble dietary fiber, help bowel movement Insoluble dietary fiber, will not be broken down by the intestine and absorbed into the bloodstream. It absorbs water to increase the volume of feces and stimulate intestinal peristalsis, thus helping to maintain regular bowel movements and prevent constipation. Main sources: often found in the roots, stems, skin, leaves and fruits of plants, such as bran, cereals, brown rice, oats and other content is more. 2, the principle of moderation ① control the total amount Adults are recommended daily intake of dietary fiber 25 ~ 30g. and these specific to the daily diet include: * whole grain 50 ~ 150g per day: such as corn, brown rice, oats, rye, barley, millet, black rice, barley, quinoa, and so on. etc. * Potatoes 50~100g per day: such as potatoes, sweet potatoes, taro, yams and so on. *Eat 300~500g of vegetables per day; 200~350g of fruits per day. * a variety of miscellaneous beans 25 ~ 35g: for example: red beans, black beans, mung beans, peas, chickpeas and so on. ② eat gradually short-term sudden increase in dietary fiber intake, the body does not adapt is also prone to discomfort. A more moderate approach is to increase the intake of dietary fiber 3-4g per week, about 3-4 weeks to reach the daily recommended amount of dietary fiber. Also, drink plenty of water when consuming dietary fiber. 3, special people to eat less dietary fiber For obesity, high blood sugar, high blood cholesterol and other people, eat more dietary fiber can control the health status of the body, but for the following people, it is necessary to control the amount of appropriate to eat less: ① digestive system of the population is weak, including the elderly and children; and also The first thing you need to do is to get your hands on some of the most popular products in the world, and you'll be able to do it in a way that's easy to understand. ② People with kidney disease: the high potassium and phosphorus in the coarse food, too much consumption may affect the kidney function. ③ lack of calcium, iron: phytic acid and dietary fiber in coarse grains, can be combined with calcium to generate precipitation, thereby affecting the absorption of calcium, iron, etc., to be appropriate to eat less. ④ manual laborers and teenagers: higher energy requirements, and coarse grains less energy supply, do not recommend too much supplementation of coarse grains. ⑤ People recovering from serious illness and patients recovering from major surgery should not eat coarse grains, hindering the absorption of nutrients. The right way to eat dietary fiber 3 Dietary fiber high `food 1, celery Celery is an umbelliferae plant, there are many kinds of plants, in our country a long history of cultivation, planting area is large. It is one of the vegetables that Chinese people often eat, rich in carotene, B vitamins, calcium, phosphorus, protein, carbohydrates, iron, sodium and so on. 2, leek Leek, it is a perennial herb in the family of Liliaceae, has a special strong smell, its roots are distributed horizontally with narrow conical bulbs and clusters of bulbs; scaly skin is yellowish-brown, reticulated fibrous;. 3, yellow cauliflower Yellow cauliflower, also known as lemon daylily, golden needles, forget-me-nots, is a perennial herb of the lily family, the root is nearly fleshy, and the middle and lower parts are often fusiform. Scape length varies, short pedicels, flowers, yellowish, orange-red and black-purple; oval, flowering and fruiting period of May-September. 4, toon Toon, also known as toon buds, toon head, also known as spring seedlings in Anhui. The root has two layers of bark, also known as the white skin of the toon, native to China, widely distributed in the north and south of the Yangtze River, belonging to the neem family. What fruits are in the crude fiber food? There are many fruits containing crude fiber, mainly refers to every 100 grams of fruit containing more than 2 grams of crude fiber, known as crude fiber food. Crude fiber fruits are: persimmons, olives, strawberries, dates, chestnuts, apples, pineapples, pears, grapes, apricots, walnuts, hawthorn and so on. Among them, walnut crude fiber in the amount than the content is high, conducive to human gastrointestinal motility, conducive to human health. The main consumers of crude fiber food should be adults and the elderly, who suffer from obesity, hyperlipidemia and diabetes due to work and life stress and physiological reasons. But it's also important to be careful when eating. The recommended intake of crude fiber in nutrition is 20-35g per person per day. eating more will reduce the utilization of other nutrients. Belonging to the crude fiber legumes are: oats, cassava, sweet potatoes, bamboo yams, peas, cowpeas, corn, millet, sorghum, buckwheat, fava beans, jujubes, chestnuts, walnuts, peanuts and other miscellaneous grains. Fungi belonging to the coarse fiber are: shiitake, fungus, mushrooms, enoki mushrooms and so on. There are also some coarse grains and so on. Effectiveness of crude fiber food: 1. Lower cholesterol Can reduce the plasma cholesterol content, prevention and treatment of hyperlipidemia and cardiovascular disease. 2. Improve the gastrointestinal tract Crude fiber can increase the volume of feces, reduce the intestinal food residue in the body to stay in time, accelerate the frequency of defecation, improve the gastrointestinal function, prevention of constipation and intestinal cancer. 3. Prevent hyperlipidemia Due to the physical effect of crude fiber, it can be combined with fat, bile acids, and discharged from the body with feces. At the same time, it can shorten the residence time of cholesterol and other toxins in the body, reduce the body's absorption of toxins, and promote the conversion of cholesterol to bile acids and bile acids, thereby reducing serum cholesterol. 4. Prevent fat absorption, effective weight control Another use of cellulose is that it can reduce the absorption of fat in the digestive process, thus lowering the level of cholesterol and triglycerides in the blood, and effectively control weight gain. 5. Treatment of habitual constipation When a large amount of dietary fiber mixed in the middle, food, it can increase the capacity of food and form a larger fecal mass, which makes it easy to push the food residue when intestinal peristalsis occurs. 50% of dietary fiber can be broken down by the enzymes of the intestinal bacteria, in addition to carbon dioxide and water, it can also be In addition to carbon dioxide and water, it can also form lactic acid, acetic acid and other short-chain low-grade fatty acids; the increase in fecal volume and the formation of low-grade fatty acids can promote intestinal peristalsis.