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What are foods high in fiber?

High-fiber foods are corn, cereal, potatoes, soybeans, almonds, etc.

Corn

Corn (Latin name: Zea mays?L.) is an annual herbaceous plant of the genus Corn in the family Gramineae. Alias: yu shu, stick, bao grain, bao rice, bao corn, yu zizania, bao rice, pearl rice, bao lu, big lu corn, northeastern liaoning dialect called pearl grain, chaozhou dialect called barley kernel, cantonese known as corn, minnan language known as fen mai.

Corn is an annual monoecious cross-pollinated plants, tall plants, strong stems, is an important food crops and feed crops, but also the world's highest total production of crops, its planting area and total output is second only to rice and wheat. Corn has been known as longevity food, rich in protein, fat, vitamins, trace elements, fiber, etc., with the development of high-nutrition, high biological function of the food's great potential.

But because of its genetic complexity, rich in variations, in the conventional breeding process there is a long cycle, the coefficient of variation is too large, affecting the growth and development of the offspring of the shortcomings, and modern biological breeding technology not only overcome the above shortcomings and deficiencies, but also improve the speed and quality of breeding.

Corn taste sweet, can do a variety of dishes, such as corn brand, corn juice, it is also the main raw material for industrial alcohol and shochu.

2. oatmeal

Oatmeal (oatmeal): is a kind of wheat as raw material processed food. It is processed from ordinary wheat and some things. It was once the first breakfast cereal to be industrially produced. The word "flakes" refers to the fact that it comes from a grain that has been boiled, crushed, and dried, and is usually eaten in milk and juice, or made into cereal.

Cereal is also divided into regular cereal and oatmeal, which is made from oats, and is popular with many people because it is easy and time-saving to make, and some types of cereal can be eaten as long as they are soaked in water.

3. Potato

Potato (scientific name: Solanum tuberosum? L.), belongs to the Solanaceae family of annual herbaceous plants, tubers are edible, is the world's fourth most important food crops, second only to wheat, rice and corn. Potato is also known as ground egg, potato? , yams, etc., tubers of plants in the Solanaceae family. With wheat, rice, corn, sorghum and become the world's top five crops.

The potato is native to the Andean region of South America, the earliest history of artificial cultivation can be traced back to about 8,000 BC to 5,000 years in southern Peru.

The main potato-producing countries are China, Russia, India, Ukraine and the United States. China is the world's largest potato producer.

4. soybean

Soybean (scientific name: Glycine max (Linn.) Merr.) commonly known as soybean. Leguminosae soybean annual herbs, 30-90 cm high. Stem stout, erect, densely brown hirsute. Leaves usually 3-foliolate; stipules veined, yellow pilose; petiole 2-20 cm long; leaflets broadly ovate, papery; racemes short few-flowered, long many-flowered;

The common pedicel usually with 5-8 sessile, tightly crowded flowers; bracts lanceolate, strigose; bracteoles lanceolate, ambiguously bristly; calyx lanceolate, flowers purple, lilac, or white, petiolar at the base, winged castor Calyx lanceolate, flowers purple, lavender or white, base petiolate, pterygoid. Pods plump, slightly curved, pendulous, yellowish green, densely covered with tawny long hairs; seeds 2-5, ellipsoid, subglobose, with smooth seed coat, diversified in light green, yellow, brown and black. Flowering period June-July, fruiting period July-September.

Native to China, it is cultivated throughout China and widely cultivated throughout the world. Soybean is one of China's important food crops, has been five thousand years of cultivation history, the ancient name of beans, Northeast China is the main producing areas, is a kind of its seeds are rich in plant protein crops. Soybeans are most commonly used to make a variety of soybean products, extract soybean oil, brewing soy sauce and protein extraction.

5. Almond

Almonds are the seeds of the almonds of the Rosaceae family, divided into sweet almonds and bitter almonds, mainly containing protein, fat, sugar, traces of bitter amygdalin. The composition of fat is mainly oleic acid and linoleic acid.

The almond fruit grows on a short spur (short spur) and has an unripe appearance. When the fruit is ripe, its green shell splits open to reveal a kernel encased in a rough outer shell, which is yellow and has many small holes, and a hard, woody outer shell. The almond nut is flat and ovoid, rounded at one end and pointed at the other, covered with a thin brown skin. The kernel contains 20% protein and no starch, and after grinding and pressurizing, the oil extracted is about half of its own weight. The almond oil is pale yellow, and although it has no fragrance, it has the effect of softening the skin and beautifying the skin.

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The role of high-fiber foods

Dietary fiber has some health benefits in terms of intestinal health, blood glucose regulation and prevention of type 2 diabetes, satiety and weight regulation, prevention of disorders of lipid metabolism, and prevention of certain cancers.

Whole grains, legumes, fruits, vegetables, and potatoes are the main sources of dietary fiber, with high levels in nuts and seeds. Although dietary fiber-rich foods have all these benefits, they should not be eaten in a partial way. The correct dietary principle is to reduce the intake of fat, increase the proportion of vegetables and fruits as appropriate, and maintain a balanced nutrition.

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Baidu Encyclopedia - High Fiber Foods