High-fiber food has many beneficial ingredients, which can effectively prevent cancer, while high-fiber food and low-fat food can help prevent heart disease. Eating high-fiber food can not only help eliminate harmful substances and wastes in the body, but also lose weight and make our bodies healthier. Modern medicine and nutrition have confirmed that dietary fiber can be called "the seventh largest nutrient" with the traditional six nutrients.
Traditional foods rich in fiber include wheat bran, corn, brown rice, soybeans, oats, buckwheat, water bamboo, celery, bitter gourd and fruits. Although foods rich in dietary fiber have the above benefits, don't be partial to food. The correct dietary principles are: reducing fat intake, appropriately increasing the proportion of vegetables and fruits, and maintaining a balanced nutrition.
It is found that fiber will affect the absorption of fat and reduce the accumulation of heat. Moreover, it is easy to feel full after eating fiber, which can inhibit you from eating too much at once. Even better, foods rich in fiber are relatively low in fat! Don't worry about eating too much oil at all. The only thing to note is that some high-fiber snacks and drinks are high in sodium, so you should pay attention to the nutrition label and don't eat too salty.
The popularity of high-fiber food is mainly due to eating too fine food, which has caused many health problems. Proper supplementation can give the body a balanced diet and solve some discomfort or diseases caused by it. ?
Extended data:
Beneficial function
1. The role of intestinal health-promoting the growth of probiotics
Most substances are fermented in human colon, such as resistant oligosaccharides, resistant dextrin, resistant starch and so on. It is the substrate of colon microorganisms, showing their "prebiotic" characteristics. They can stimulate the growth of intestinal beneficial bacteria, such as Bifidobacterium and lactic acid bacteria, and also help to produce butyric acid. SCFAs ratio will vary with the composition of specific microbial flora. Prebiotics often refer to dietary fiber that can selectively stimulate the growth of probiotics and inhibit the activity or growth of harmful flora, thus promoting the health of the host.
2. The role of intestinal health care-relieve constipation
Dietary fiber intake can prevent and relieve constipation symptoms and dysfunction. The fermentability of dietary fiber can promote the expansion of feces and increase the weight of feces, reaching the normal level of 160-200g per day. SCFAs produced by fermentation can reduce intestinal pH value and further promote physiological peristalsis under the action of Co2, H2 and other gases.
3. satiety and weight regulation
Most foods rich in dietary fiber are bulky and have low energy density. Dietary fiber can increase satiety, and low GI food can provide satiety better than high GI food, which plays a better role in energy balance and weight control. Studies have shown that dietary fiber intake is negatively correlated with body mass index, body fat percentage and body weight. Intervention experiments show that the intake of viscous fiber can delay gastric emptying, increase immobile layer and reduce the absorption of other carbohydrates.
4. Blood sugar regulation and prevention of type 2 diabetes mellitus
The glycemic index (GI) of most dietary fiber types is low, and the total dietary fiber intake is negatively correlated with the risk of type 2 diabetes. Increasing dietary fiber or increasing the intake of foods rich in dietary fiber can reduce the risk of type 2 diabetes. It is better to increase the intake of natural whole grain food than total dietary fiber. The influence of whole grain food may come from limited blood sugar response. Some types of dietary fiber can delay the absorption of glucose in the small intestine and slow down the blood sugar level and insulin response.
5. Prevent lipid metabolism
Regular consumption of high-fiber foods can reduce the risk of cardiovascular disease. Dietary fiber intake is negatively correlated with fatal and non-fatal coronary heart disease. People who eat whole grain breakfast rich in dietary fiber every day reduce the risk of cardiovascular disease death by 20%. Eating whole grains with high dietary fiber content can reduce the prevalence of metabolic syndrome by 30%. Dietary fiber in grains and fruits is particularly important to reduce the risk of coronary heart disease. Can dietary fiber absorb fat, cholesterol and bile acids? .
Prevention of colon cancer
Colon cancer is one of the most common digestive tract tumors, and its incidence has obvious regional differences. The high-incidence areas are mainly concentrated in developed countries such as North America. Most studies show that eating a lot of vegetables and fruits is related to the low risk of colon cancer, or vegetables and fruits play a protective role in the process of colon cancer.
More than 100 kinds of antimutagenic and anticancer organic compounds can be extracted and separated from vegetables and fruits, among which dietary fiber is an important component. At present, studies have confirmed that dietary fiber and antioxidants in wheat are the key reasons why wheat has the function of preventing colon cancer. Dietary fiber in vegetables, fruits and grains can increase the amount of feces and dilute carcinogens in colon, which is not conducive to the growth of cancer cells.
7. Prevention of breast cancer
The research results of dietary fiber and breast cancer show that dietary fiber, especially whole grains, is negatively correlated with the occurrence of breast cancer, but some studies think it is related to the increase of B vitamins and the decrease of fat.
8. protect your mouth
Modern people eat more and more delicate and soft food, so the activities of using oral muscles and teeth are correspondingly reduced. Increasing the cellulose in the diet can increase the chances of chewing with oral muscles and teeth, wash away the dirt in the teeth and exercise the gums. If you persist for a long time, your mouth will be healthy and your function will be improved.
9. Prevention and treatment of stones
The formation of gallstones is related to the high content of bile cholesterol. Dietary fiber can bind cholesterol, promote the separation and circulation of bile, and thus prevent the formation of gallstones.
References:
High fiber food _ Baidu Encyclopedia? High fiber food _ Baidu Encyclopedia