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Which foods have high fiber content?
1, mung bean

The fiber content in mung beans is relatively high, ranging from 3% to 4%, while the fiber content in cereals is only 1% ~ 2%, while aquatic products and livestock and poultry do not contain cellulose.

2. Oats

Oats have high nutritional value, and the protein content of cereals is higher than other cereal crops. Protein content of cultivated oat varieties is 13% ~ 22%. The content of amino acids in protein is balanced and its composition is comprehensive, and it does not change obviously with the content of protein.

3. Buckwheat

Protein of buckwheat is mainly globulin, of which 40% is soluble. It contains 8 kinds of amino acids necessary for human body, belonging to complete protein; Grain is rich in lysine, with the content of 740mg/ 100g, which is 2.7 times that of rice and 3 times that of wheat flour.

4.konjac

Amorphophallus konjac is rich in dietary fiber, which can provide glucomannan in large quantities, with low calorie, low fat and high fiber, which is helpful for human digestion, slimming and beauty.

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Benefits of eating more high-fiber foods:

1, promoting weight loss.

Cellulose has a small specific gravity and a large volume. It takes a long time to fill the stomach cavity after a meal, which prolongs the emptying time of the stomach, makes people feel full easily and reduces the calorie intake.

At the same time, dietary fiber reduces the proportion of calories in food intake; Cellulose will attract the fat in the intestine and excrete it, which will help reduce the accumulation of fat, and at the same time, the three can achieve the purpose of losing weight.

2. Absorb toxins.

In the process of food digestion and decomposition, a large number of toxins will inevitably be produced. These harmful substances will stimulate the mucosal epithelium in the intestinal cavity for a long time, causing mucosal inflammation. Absorbed into the blood, it can increase the detoxification burden of the liver.

Cellulose forms a dense network when it meets water in the gastrointestinal tract, and absorbs organic matter, inorganic matter and water, which plays an important role in maintaining the normal flora structure of the gastrointestinal tract. At the same time, the toxins in intestinal contents will be absorbed by cellulose, and the chances of intestinal mucosa contacting with poisons will be reduced, and the absorbed blood volume will also be reduced.

3, prevention and treatment of constipation.

Food fiber has a large volume, which can promote intestinal peristalsis, and the water in it is not easily absorbed, so it has a laxative effect. Protect the skin. When the blood contains toxic substances, the skin becomes a place for it to discard waste. Facial acne is caused by too much acidic substances and saturated fat in the blood.

4. Reduce blood lipids.

Some components in dietary fiber can be combined with cholesterol if colloid can, and 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, thereby reducing blood lipid.

Dietary fiber absorbs water in the intestine to dilute the intestinal contents, reduce the concentration of bile and cholesterol, and promote the growth and reproduction of bacteria normally resident in the intestine; These normal bacteria can also convert cholesterol into feces during reproduction, which is helpful to reduce the occurrence of coronary heart disease.

Baidu encyclopedia-high fiber food

People's Network-Eating more high-fiber food is beneficial to lose weight and prevent constipation.