1, dietary fiber-rich food is the first push is the bamboo shoots, bamboo shoots is the main component of crude fiber.
2, behind the bamboo shoots is also potato, such as sweet potatoes, purple potatoes and so on.
3, in addition to the dietary fiber content of celery is also one of the best.
4, vegetables and eggplant dietary fiber content is very high.
5, dietary fiber-rich vegetables, there is a have to mention is burdock, it is rich in dietary fiber, there are a variety of rich minerals.
6, fruit figs in the dietary fiber content is very high, per 240 grams containing 6.6 grams of dietary fiber.
7, in addition to these, leafy greens, beans are rich in dietary fiber, you can usually eat more.
Question 2: What are the high-fiber fruits and foods? High-fiber fresh fruits:
Pomegranate 4.8%, mulberry 4.1, guava 5.9, coconut 4.7, olive 4.0, fresh walnuts 4.3, hawthorn 3.1, Peking duck wide pear 5.1, Sydney 3.0, kiwifruit 2.6, fruit of life 3.5, plantain 3.1%
Traditionally fiber-rich foods are bran, corn, brown rice, soybeans, oats, buckwheat , wild rice, celery, bitter melon
The fiber content of common foods are as follows:
Bran: 31%
Cereals: 4-10%, in descending order of wheat kernels, barley, corn, buckwheat noodles, barley noodles, sorghum rice, black rice.
Cereal: 8-9%; oatmeal: 5-6%
Potatoes, white potatoes, and other yams have about 3% fiber.
Legumes:
6-15%, listed in descending order as soybeans, green beans, fava beans, kidney beans, peas, black beans, red kidney beans, and mung beans
Whether it's grains, potatoes, or legumes, in general the more finely processed they are, the less fiber they contain.
Vegetables: bamboo shoots have the highest content, dried bamboo shoots have 30-40% fiber content, chili peppers more than 40%. The rest of the more fiber-containing: fern, cauliflower, spinach, pumpkin, cabbage, rape
Fungus (dried): the highest content of cellulose, of which matsutake mushrooms are close to 50% cellulose content, 30% or more in accordance with the arrangement from most to least: hairy vegetables, shiitake mushrooms, silver fungus, fungus. In addition, the fiber content of nori is also high, reaching 20%
Nuts: 3-14%. 10% or more: black sesame, pine nuts, almonds; 10% or less of white sesame, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, peanut kernels
Fruits: the highest content of dried red fruits, with a fiber content of close to 50%, followed by dried mulberries, cherries, sour dates, black dates, jujube, jujube, small dates, pomegranate, apple, duck pear.
I hope it helps you, hope to adopt!
Question 3: What foods are dietary fiber? Traditional fiber-rich foods are bran, corn, brown rice, soybeans, oats, buckwheat, wild rice, celery, bitter melon, fruit and so on. Animal studies have shown that vegetable fiber is more beneficial than grain fiber. Fiber-rich foods have all the above benefits, but not partial food. The correct dietary principles are: reduce the intake of fat, increase the proportion of vegetables and fruits, and maintain nutritional homogeneity. Excessive dietary fiber may affect the absorption of calcium, iron and some vitamins. But if the right amount of control is more good than bad. As long as we have a reasonable mix of coarse and fine grains, eat more vegetables and fruits, food fiber for your health and longevity of the miracle
Question 4: What food contains dietary fiber? Dietary fiber: is the edible part of plants, can not be digested and absorbed by the small intestine, the human body has a health significance, polymerization degree ≥ 3 carbohydrates.
Dietary fiber has the effect of preventing constipation, dyslipidemia, diabetes, and is beneficial to intestinal health.
Dietary fiber is abundant in plant foods, vegetables generally contain 3%. Fruit content of about 2%.
Carrots, celery, capers, spinach, leeks higher than tomatoes, eggplant, etc.;
Pineapple, strawberries, water chestnuts higher than bananas, apples, etc..
The side skin and rind of the same vegetable or fruit have a higher content of dietary fiber than the center part.
Therefore, when people eat uncontaminated vegetables and fruits, they should try to eat the side skin and peel with the center and pulp.
Normal adult daily intake of dietary fiber should be 25 grams to 30 grams.
This is easy to do, because the normal adult daily intake of vegetables 300-500 grams, 200-400 grams of fruit; which dietary fiber more than all have.
Question 5: What are the foods that contain dietary fiber 1, food fiber is a special nutrient, the essence of which is that carbohydrates can not be broken down by the body's digestive enzymes polysaccharide substances. There are hundreds of kinds of dietary fiber, including cellulose, hemicellulose, pectin, lignin, gum and plant mucilage, algal polysaccharides and so on. Dietary fiber is a non-nutrient component of food, but it is beneficial to human health. 2 Food sources The sources of food fiber are mainly plant foods. Grain cereals, legumes, bran, chaff, soybean skins contain a large amount of cellulose, hemicellulose and lignin; oats and barley contain a large amount of crude fiber; lemons, oranges, apples, pineapples, bananas and other fruits and vegetables such as cabbage, alfalfa, peas, fava beans, contain a high amount of pectin. In addition to sources so rich in dietary fiber, more pectin in recent years. In addition to such a rich source of dietary fiber, in recent years there are many from natural foods extracted from dietary fiber food can be consumed at the same time also has a better effect than ordinary dietary fiber, such as Xm (konjac) and water-soluble dietary fiber extracted from Jerusalem artichoke. It should be noted that most of the dietary fiber is insoluble, only water-soluble dietary fiber is absorbed by the body. 3 general role The physiological function of dietary fiber: these substances can *** intestinal peristalsis, conducive to fecal discharge, can prevent constipation, rectal cancer, hemorrhoids and varicose veins of the lower extremities; can prevent atherosclerosis and coronary heart disease and other cardiovascular diseases; prevention of the formation of gallstones. Produce a sense of satiety, eating for obese patients is favorable, can be used as weight loss food. Improve sugar tolerance, can regulate the blood sugar level of diabetic patients, can be used as food for diabetic patients; improve intestinal flora, prevention of intestinal cancer, appendicitis and so on. 4 Normal needs Dietary fiber intake should be determined according to the total food intake, generally can be expressed as the following appropriate range: low-energy diets [7.5 × 1000kj (1800kcal)] for 25g / d, medium-energy diets [1.0 × 10000kj (2400kcal)] for 30g / d, high-energy diets [1.2 × 10000kj ( 2800kcal)] is 35g/d. 5 Excessive performance Excessive consumption of dietary fiber can affect the absorption of other nutrients. However, a moderate increase in the consumption of dietary fiber is very beneficial for people with constipation and obesity. 6 Remarks Dietary fiber is a non-starch polysaccharide in carbohydrates. But since the 1970s in nutritional science, there are constantly new developments in the important content, and to this day, nutritionists on the structure of dietary fiber, physical and chemical properties and the relationship between human health is still in the continuous in-depth research.
Question 6: What food contains the most dietary fiber Rich in dietary fiber food is the first push is the bamboo shoots, bamboo shoots is the main component of crude fiber
2
In the bamboo shoots behind the potatoes, such as sweet potatoes, purple potatoes, etc.
3
In addition to celery dietary fiber content is also one of the most
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The most important thing is to have a good dietary fiber content, so that the food can be used in a variety of ways.
Vegetables and eggplant dietary fiber content is very high, do not look at it soft Oh ~
5
Dietary fiber-rich vegetables, there is a have to mention is the burdock, which in addition to dietary fiber, there are a variety of rich minerals.
6
Fruits in the fig dietary fiber content is very high, per 240 grams containing 6.6 grams of dietary fiber.
7
In addition to these, leafy greens, beans are rich in dietary fiber, you can usually eat more.
Question 7: What are the foods that contain dietary fiber Dietary fiber is a carbohydrate that can not be digested by the body to dissolve in water can be divided into two basic types: water-soluble fiber and insoluble fiber. Cellulose, part of hemicellulose and lignin are three common insoluble fibers, present in plant cell walls; while pectin and gum and other water-soluble fibers, are present in the natural world of non-fibrous substances.
Common food barley, beans, carrots, citrus, flax, oats and oat bran and other foods are rich in water-soluble fiber, water-soluble fiber can slow down the speed of digestion and the most rapid excretion of cholesterol, help regulate the function of the immune system, promote the body's discharge of toxic heavy metals. So it can make the blood sugar and cholesterol control in the blood above the optimal level, but also can help diabetic patients to improve insulin levels and triglycerides.
Insoluble fiber includes cellulose, lignin, and some hemicellulose, as well as wheat bran, corn bran, celery, fruit peels, and root vegetables from food. Soluble fiber reduces the risk of bowel cancer, prevents constipation and diverticulitis by absorbing toxins from food, and reduces the amount of toxins excreted by bacteria in the digestive tract. Most plants contain both soluble and insoluble fiber, so it is important to eat a balanced diet of soluble and insoluble fiber to get the different benefits.
Question 8: What is the role of dietary fiber Dietary fiber-containing food introduction Dietary fiber effect
Anti constipation
Dietary fiber volume, can promote intestinal peristalsis, reduce the time of the food in the intestinal tract, which is not easy to absorb the water. On the other hand, dietary fiber in the colon by bacterial fermentation, direct absorption of water in the fiber, so that the stool becomes soft, resulting in laxative effect.
Beneficial to weight loss
The general obesity of the people with food caloric intake increased or physical activity is reduced. And improve dietary fiber content in the diet, can make the intake of caloric energy to reduce the digestion and absorption of nutrients in the intestinal tract also decreased, and ultimately make the body fat consumption and weight loss effect. Orange cold days in the dietary fiber in water expansion 200-250 times can make people produce a slight sense of satiety, reduce the absorption of excess calories. And can be wrapped with excess sugar and grease with the intestinal tract with the old deposition of waste discharged from the body, to achieve the purpose of slimming. This can be said to be a more effective and safe way to lose weight.
Prevent colon and rectal cancer
The occurrence of these two types of cancer is mainly related to the carcinogenic substances in the intestinal tract for a long time, and long-term contact with the intestinal wall. Increase dietary fiber content, so that the concentration of carcinogens is relatively low, coupled with dietary fiber *** intestinal peristalsis, carcinogens and intestinal wall contact time is greatly reduced. Scholars agree that excessive intake of animal fat, coupled with insufficient intake of fiber is an important cause of these two cancers.
Prevention and treatment of hemorrhoids
Hemorrhoids occur because of constipation, so that the blood long-term obstruction and stasis caused. Due to the laxative effect of dietary fiber, can reduce the pressure around ***, so that the blood flow is smooth, thus preventing and controlling the role of hemorrhoids.
Promote calcium absorption
Only 30% of dietary calcium intake (RDI=800-1200mg/d) is absorbed and utilized, and 70% is eliminated from the body. Effect of soluble dietary fiber on calcium bioavailability: improves intestinal calcium absorption, calcium homeostasis and bone mineral density effects.
Lowering blood lipids, preventing coronary heart disease
As some components of dietary fiber such as gum can bind cholesterol, lignin can bind bile acids, so that it is directly excreted from the feces, thus consuming the body's cholesterol to replenish bile in the cholesterol consumed, which reduces cholesterol, and thus have the effect of preventing coronary heart disease.
Improvement of diabetes symptoms
Dietary fiber pectin can reduce the efficiency of food absorption in the intestine, play a role in reducing the rate of absorption of glucose, so that the blood glucose after meals will not rise sharply, is conducive to the improvement of the condition of diabetes. Scholarly research has shown that food fiber has the effect of lowering blood sugar, experimental proof, daily in the meal to add 26 grams of edible corn gluten (containing fiber 91.2%) or soybean shells (containing fiber 86.7%). The result was a significant improvement in glucose tolerance after 28-30 days. Therefore, the long-term increase of dietary fiber in diabetic diets reduces insulin requirements, controls metabolism after meals, and is to be used as an adjunct to diabetes treatment.
Improvement of oral and dental function
Modern people due to the food is more and more refined, the softer, the use of oral muscles teeth less and less opportunity, therefore, tooth loss, dental caries appear more and more. And increase the dietary fiber, naturally increase the use of oral muscles teeth chewing opportunities, long-term, it will make the oral health care, function can be improved.
Prevention and treatment of gallstones
The formation of gallstones and bile cholesterol content is too high, due to dietary fiber can be combined with cholesterol to promote the secretion of bile, circulation. Thus, it can prevent the formation of gallstones. Some people increase 20-30 grams of cereal fiber to the patient every day, after a month can be found gallstones shrink, which is related to the smooth flow of bile.
Prevention of breast cancer in women
According to epidemiological findings, the occurrence of breast cancer and dietary high fat, high sugar, high meat and low dietary fiber intake. Because too much fat in the body to promote the synthesis of certain hormones, the formation of an imbalance between hormones, so that *** the hormone level caused by the rise.
Digestive system diseases
Macromolecule soluble dietary fiber refers to the natural existence of plants, extracted or synthesized carbohydrate polymer, the degree of polymerization DP ≥ 3, can not be digested and absorbed by the human body, the human body has a health significance of the edible components of the plant, known as the human body must be "the seventh major nutrient "(apple collagen). Large molecules of water-soluble dietary fiber, the formation of a protective film in the body, absorb heavy metals and harmful substances, nuclear radioactive substances, such as together with the excretion, to achieve detoxification and protection of the body's health functions, due to the characteristics of the apple collagen insoluble in alcohol and decomposition of fats and oils to accelerate the excretion of alcohol, fats and toxic substances, to play a role in protecting the liver and strengthening the body.
Benefits
◇Maintaining digestive health
◇Enhancing the immune system
◇Lowering ...... >>