I. Foods containing more crude fiber

1. Fruits and vegetables: such as celery, leeks, bamboo shoots, asparagus, eggplant leeks, spinach, oranges, bananas, apples, pears, persimmons, hawthorn, etc.

2. Grain: corn, millet, sorghum, buckwheat, oats, sweet potatoes, soybeans, green beans, green beans, red beans, jujubes, corn, walnuts, peanuts, seaweed, purple seaweed, fungus, mushrooms, shiitake mushrooms, enoki mushrooms and so on.

Two, crude fiber food

() Crude fiber food refers to food containing more than 2 grams of crude fiber per 100 grams of food. Crude fiber food should be the main consumer group of adults and the elderly, eat according to nutritional recommendations for crude fiber intake per person per day 20-35 grams, eat more will reduce the utilization rate of other nutrients.

2. () Eat more crude fiber food has four major benefits:

(1) can promote intestinal peristalsis, help the body to accelerate metabolism, improve gastrointestinal function, can prevent and control constipation, prevention of intestinal cancer;

(2) to improve the reaction of glucose production, reduce postprandial blood glucose levels, to help treat diabetes;

(3) to reduce plasma cholesterol level , preventing and controlling hyperlipidemia and cardiovascular disease;

(4) controlling body weight and reducing the occurrence of obesity.