Efficacy of dietary fiber
Prevention and treatment of constipation
Dietary fiber is large in size, can promote intestinal peristalsis, reduce the time food stays in the intestines, and the water in it is not easy to be absorbed. On the other hand, dietary fiber is fermented by bacteria in the large intestine and directly absorbs the water in the fiber, making the stool soft and producing a laxative effect.
Conducive to weight loss
Generally, obese people are mostly related to increased heat energy intake in food or reduced physical activity. Increasing the dietary fiber content in the diet can reduce the intake of heat energy, and the digestion and absorption of nutrients in the intestines will also decrease, which will ultimately lead to the consumption of body fat and weight loss. The dietary fiber in Juhantian expands 200-250 times when exposed to water, which can make people feel slightly full and reduce the absorption of excessive calories. It can also cover excess sugar and fat and excrete them out of the body along with the old accumulated waste in the intestines to achieve the purpose of losing weight. This can be said to be the most effective and safe way to lose weight.
Prevention of colon and rectal cancer
The occurrence of these two cancers is mainly related to the long residence time of carcinogens in the intestines and long-term contact with the intestinal wall. Increasing the fiber content in the diet can relatively reduce the concentration of carcinogens. In addition, dietary fiber can stimulate intestinal peristalsis, and the contact time between carcinogens and the intestinal wall is greatly shortened. Scholars agree that excessive intake of animal fat and insufficient intake of fiber are important causes of these two cancers.
Prevention and Treatment of Hemorrhoids
Hemorrhoids are caused by long-term blood blockage and stasis caused by constipation. Due to the laxative effect of dietary fiber, it can reduce the pressure around the anus and smooth the blood flow, thereby preventing and treating 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 water-soluble dietary fiber on calcium bioavailability: improving intestinal calcium absorption, calcium balance and bone mineral density.
Reduce blood lipids and prevent coronary heart disease
Because some components of dietary fiber, such as pectin, can bind cholesterol, and lignin can bind bile acid, allowing it to be excreted directly from the feces, thus consuming it in the body. Cholesterol is used to replenish the cholesterol consumed in bile, thereby lowering cholesterol and thereby preventing coronary heart disease.
Improve symptoms of diabetes
The pectin in dietary fiber can reduce the absorption efficiency of food in the intestines and reduce the absorption rate of glucose, so that blood sugar will not rise sharply after a meal. Helps improve the condition of diabetes. Studies by scholars have shown that dietary fiber has the effect of lowering blood sugar. Experiments have proven that adding 26 grams of edible corn bran (containing 91.2% fiber) or soybean hulls (containing 86.7% fiber) to the diet every day. As a result, glucose tolerance improved significantly after 28-30 days. Therefore, long-term increase in dietary fiber in diabetic meals can reduce insulin requirements and control metabolism after meals, and should be used as an auxiliary measure in the treatment of diabetes.
Improve oral and dental function
As modern people’s food becomes more refined and softer, they have fewer and fewer opportunities to use their oral muscles and teeth. Therefore, tooth loss and dental caries are common. This is happening more and more. Increasing the fiber in the diet will naturally increase the opportunity to use the oral muscles and teeth for chewing. In the long run, the oral cavity will be healthy and its function will be improved.
Prevention and treatment of gallstones
The formation of gallstones is related to excessive cholesterol content in bile. Dietary fiber can bind cholesterol and promote the secretion and circulation of bile. This prevents the formation of gallstones. Some people add 20-30 grams of bran fiber to patients every day. After one month, they can find that the gallstones shrink, which is related to the smooth flow of bile.
Preventing Breast Cancer in Women
According to epidemiological findings, the occurrence of breast cancer is related to the intake of high fat, high sugar, high meat and low dietary fiber in the diet. This is because excess fat in the body promotes the synthesis of certain hormones, causing an imbalance between hormones, causing hormone levels in the breast to rise.
Digestive system diseases
Macromolecular water-soluble dietary fiber refers to the polymer of naturally occurring, extracted or synthesized carbohydrates in plants. Its degree of polymerization DP ≥3, cannot Edible plant ingredients that are digested and absorbed by the human body and have health significance for the human body are called the "seventh major nutrient" (apple collagen) necessary for the human body.
Large-molecule water-soluble dietary fiber forms a protective film in the human body, absorbs heavy metals, and excretes harmful substances, nuclear radioactive materials, etc., to achieve the functions of detoxification, beautification, and health protection. Because apple collagen is insoluble in alcohol and decomposes oil, it can Accelerates the excretion of alcohol, oil and toxic substances, and plays a role in protecting the liver and strengthening the body.
Benefits
◇Maintain digestive health
◇Strengthen the immune system
◇Reduce cholesterol and high blood pressure
◇Reduce insulin and triglycerides
◇Relax, cleanse the intestines and strengthen the stomach
◇Prevent cardiovascular disease, cancer, diabetes and other diseases
◇Balance hormones in the body and reduce hormone-related cancers
Food examples
We all know that food rich in dietary fiber is good for health, so what foods are rich in dietary fiber? Traditional Chinese Medicine Here are six high-fiber foods that can help you get dietary fiber easily every day.
Tamarind: Tamarind is a treasure throughout the body. It is rich in nutrients and contains protein, dietary fiber, various organic acids, sugars, calcium, iron, zinc and other minerals. It can whet the appetite, strengthen the spleen, and clear the liver. Improve eyesight and supplement calcium.
.Fig. Figs are high in dietary fiber, with 6.6 grams of dietary fiber per 240 grams. It is also rich in calcium, potassium and magnesium. Research shows that the dietary fiber in figs can help prevent breast cancer. If you can't get fresh, dried figs are the same.
.Beans. Dried peas, lentils, black peas, and green beans are among the stars of the high-fiber diet. Most beans are rich in protein, folic acid, iron and B vitamins, and have very low fat content. The more beans you consume, the healthier your heart will be.
Barley. The fiber content of barley is comparable to that of beans. The dietary fiber in barley is beneficial for lowering cholesterol and promoting intestinal health. It is also rich in selenium, which helps reduce the risk of rectal cancer and promotes thyroid hormone metabolism.
.Eggplant. Many people think eggplant is soft and has little dietary fiber. In fact, eggplant provides 3 grams of fiber for every 20 calories it provides. Because they are low in calories, eggplants provide more dietary fiber.
.Pear. A pear has about 100 calories and 5.2 grams of dietary fiber. In addition to being used as fruit, pears can also be used as salad dishes.
Leafy greens. One cup of kale provides 11% of a person's daily fiber requirement, 5 times the vitamin K, 2 times the vitamin A and 60% of the vitamin C, but only 21 calories of energy. Two cups of spinach have 4.3 grams of dietary fiber, and lettuce has 2 grams.
Enoki mushrooms. Dried enoki mushroom contains 8.87% protein, 60.2% carbohydrate, 7.4% crude fiber and 2.7% dietary fiber. It is not only a delicious food, but also a good health food.