Heat: 13 1 kcal/100g
Carbohydrate: 6.5g/100g
Summary: Unexpectedly? The common vegetable with the highest dietary fiber content is edamame! The moisture content of fresh edamame is close to 70%. Besides dietary fiber, vegetables are also high in protein and carbohydrates, and their calories are also high.
Okra dietary fiber: 3.9g/ 100g
Heat: 45 kcal/100g
Carbohydrate: 7. 1 g/100g
Conclusion: Mucin secreted by okra can protect stomach wall, promote gastric juice secretion and help digestion.
Lentinus edodes (fresh) dietary fiber: 3.3g/100g
Heat: 26 kcal/100g
Carbohydrate:1.9g/100g
Summary: Lentinus edodes is rich in amino acids and cellulose, and fresh Lentinus edodes also contains a certain amount of vitamins, and the unit calorie is also relatively low, which is very suitable for eating during weight loss.
Broad bean (fresh) dietary fiber: 3. 1g/ 100g.
Heat: 1 1 1 kcal/100g
Carbohydrate:16.4g/100g
Summary: Fresh broad beans are high in dietary fiber, and also contain more carbohydrates and protein, so they are still high-calorie foods in fruits and vegetables, so we should pay attention to proper intake during weight loss.
Pea (fresh) dietary fiber: 3.0g/100g.
Heat: 1 1 1 kcal/100g
Carbohydrate:18.2g/100g
Conclusion: Pea has a high starch content, which can occasionally replace staple food in the process of losing weight, but because of its high dietary fiber content, it is easy to cause abdominal distension when eaten in large quantities at one time.
Dietary fiber of bamboo shoots: 2.8g/100g.
Heat: 25 kcal/100g
Carbohydrate: 2.3g/100g
Conclusion: Bamboo shoots are helpful to prevent constipation and reduce blood lipid.
Dietary fiber of auricularia auricula (water hair): 2.6g/ 100g.
Heat: 27 kcal/100g
Carbohydrate: 3.4g/100g
Conclusion: Auricularia auricula is extremely rich in iron and is a good product for supplementing iron and enriching blood.
Dietary fiber of garlic moss: 2.5g/100g
Heat: 66 kcal/100g
Carbohydrate:12.9g/100g
Conclusion: Garlic moss contains more crude fiber, which is helpful to prevent or relieve constipation.
Cowpea dietary fiber: 2.3g/100g.
Heat: 33 kcal/100g
Carbohydrate: 3.6g/100g
Summary: Cowpea is a vegetable with high vitamin A and potassium content. Low calorie, you can eat more during weight loss, but it is often used to pickle sour beans. In this case, eat less.
Dietary fiber of beans: 2. 1 g/100g
Heat: 34 kcal/100g
Carbohydrate: 4.6g/100g.
Conclusion: In addition to low calorie and high dietary fiber content, beans also have high potassium content, which is helpful to relieve edema.
What are the high-fiber fruits? Fig has a high dietary fiber content, 6.6 grams per 240 grams. It is also rich in calcium, potassium and magnesium. Studies have shown that fig dietary fiber can help prevent breast cancer. If you can't eat fresh, dried figs can do.
Kiwifruit Kiwifruit contains more dietary fiber, oligosaccharides and protein catabolic enzymes, which can help human gastrointestinal digestion, absorb and take away many harmful substances and greasy fat in the intestine, and quickly remove harmful metabolites accumulated in the body.
Pear pear is rich in dietary fiber, which can promote gastrointestinal peristalsis, expel a large number of harmful substances accumulated in the body and avoid constipation.
Papaya papaya is not only rich in dietary fiber, but also contains proteolytic enzymes and cucurbitacin, which can help decompose meat and reduce the workload of gastrointestinal tract.
Bananas are rich in dietary fiber and pectin, which can make bananas absorb a lot of water in the large intestine, soften feces and help excretion.
Apples are rich in dietary fiber, of which galacturonic acid is also very helpful for detoxification, and pectin in them can prevent food from rotting in the intestine.
Guava Guava, also known as guava, is rich in dietary fiber, which can delay the absorption of sugar in the intestine. The low glycemic index can also effectively slow down the rise of blood sugar, making the body less prone to muscle hunger and obesity, and the calories are lower after seed removal.
Every 100g edible part of plum contains117.2c2 ~ 7221.9 kilojoule energy, 8.8g sugar, 0.7g protein, 0.25g fat and100-360μ g provitamin (carotene).
Other foods with high dietary fiber, such as Chinese cabbage, carrots, vegetables, cucumbers, tomatoes, mushrooms, tomatoes, soybeans, oranges, apples, leeks, wax gourd, garlic, day lilies, bamboo shoots, etc. Are all foods high in fiber or pectin. Pitaya is a kind of fruit with low calorie and high fiber, so it is deeply loved by dieters. In addition, pitaya is also very effective in preventing constipation.
High dietary fiber fungi (dry): the cellulose content is the highest, in which the cellulose content of Tricholoma matsutake is close to 50%, and the order of more than 30% is Nostoc flagelliforme, Lentinus edodes, tremella and auricularia auricula. In addition, the cellulose content of laver is also very high, reaching 20%.
Nuts with high dietary fiber: 3- 14%. /kloc-more than 0/0% are: black sesame, pine nuts and almonds; Below 10% are white sesame, walnut, hazelnut, walnut, sunflower seed, watermelon seed and peanut kernel.
Beans, such as dried peas, lentils, black peas and green beans, are all stars in high-fiber foods. Most beans are rich in protein, folic acid, iron and B vitamins, while the fat content is extremely low. The more beans you eat, the healthier your heart will be.
Barley The fiber content of barley is equivalent to that of beans. Dietary fiber in barley is beneficial to lowering cholesterol and promoting intestinal health. At the same time, it is also rich in selenium, which helps to reduce the risk of rectal cancer and promote thyroid hormone metabolism.
Eggplant Many people think that eggplant is soft and has less dietary fiber. In fact, eggplant can provide 3 grams of fiber for every 20 calories.
Eggplant is convenient to provide more dietary fiber because of its low calorie. At the same time, the contents of magnesium, potassium, folic acid, B6, vitamin C and vitamin K in eggplant are very high.
A kale can provide 1 1%, 5 times of vitamin K, 2 times of vitamin A and 60% of vitamin C, but only 2 1 calorie. Two spinach has 4.3 grams of dietary fiber and lettuce has 2 grams.