Which vegetables contain more fiber? In life, diet is one of the main ways to obtain human needs. Eating patterns such as three meals a day are not only conducive to supplementing physical fitness, but also improving the body's immunity. But different types of food contain different nutrients. Let's see which vegetables contain more fiber.
Which vegetables contain more fiber 1 More common vegetables contain more cellulose are celery, leek, cabbage, spinach, pumpkin, fungus and so on. Eating more of these vegetables can clean the intestines. For people with long-term constipation, eating more of this type of vegetables can prevent constipation. In addition, in daily life, it is also necessary to mix meat and vegetables, balance nutrition, drink more water and exercise more at the same time, which can also promote gastrointestinal peristalsis.
First, coarse fiber vegetables
Vegetables rich in crude fiber include garlic sprout, day lily, Toona sinensis, green pepper, edamame, bamboo shoot, whip shoot, asparagus, onion, mustard, mung bean sprout, coriander, bean sprouts, celery, leek, eggplant, kelp, laver, Nostoc flagelliforme, seaweed and so on.
The main consumers of crude fiber food should be adults and the elderly. When eating, it should be based on the recommended intake of crude fiber in nutrition, 20-35g per person per day. Eating more will reduce the utilization rate of other nutrients, and children and people with poor gastrointestinal function and frequent diarrhea should not eat more. . In addition, crude fiber can increase the volume of feces, reduce the time for food residues in the intestine to stay in the human body, and accelerate the frequency of defecation.
Crude fiber contains less nutrients and is not easy to digest. For a long time, people thought it had no effect on health. However, with the improvement of living standards, people's dietary structure is becoming more and more perfect. The more meat they eat, the less food and vegetables they eat, and the less dietary fiber they consume. Many diseases related to lifestyle have emerged, such as obesity, hyperlipidemia and diabetes. At this time, it was discovered that crude fiber can play a certain preventive and therapeutic role in these diseases.
Modern nutrition research shows that eating crude fiber food has four advantages: first, it can promote intestinal peristalsis, help the body accelerate metabolism, improve gastrointestinal function, prevent constipation and prevent intestinal cancer; The second is to improve the glycemic response, reduce the postprandial blood sugar content, and help treat diabetes; The third is to reduce the cholesterol content in plasma and prevent hyperlipidemia and cardiovascular diseases; The fourth is to control weight and reduce the occurrence of obesity.
Second, the effect
Crude fiber food can decompress, relax and eat happily and healthily.
Treat habitual constipation. A large amount of dietary fiber mixed in food can increase the capacity of food and form a large fecal mass, which makes it easy to push food residues when intestinal peristalsis occurs. More than 50% of dietary fiber can be decomposed by enzymes of intestinal bacteria, and lactic acid, acetic acid and other short-chain lower fatty acids are formed in addition to carbon dioxide and water. The increase of fecal volume and the formation of lower fatty acids can promote intestinal peristalsis. In particular, pectin is beneficial to the excretion of feces after absorbing water, and can treat habitual constipation, hemorrhoids and so on.
Which vegetables contain more fiber? 1. What are the high-fiber foods? Introduction of dietary fiber
According to some statistical surveys, the average daily dietary fiber intake of most ethnic groups (men, women and children) over 13 is lower than the standard (25~35g per day). This means that most people don't get enough dietary fiber food, but it doesn't mean that people don't like to eat vegetables. More likely, they don't choose the right "high dietary fiber food".
For example, the cabbage we often eat only contains about 1g of dietary fiber per 100g. If we want to reach the standard of 25~35g, I'm afraid we have to eat 2 or 3 kilograms of vegetables to meet the standard, which is not realistic.
Therefore, choosing foods with high dietary fiber is the real solution! What are the high-fiber foods? Next, we will talk about dietary fiber and the benefits of choosing high-fiber foods, and attach a list of high-fiber foods for your reference.
Dietary fiber classification
Dietary fiber is divided into water-soluble dietary fiber and water-insoluble dietary fiber, both of which are helpful for gastrointestinal peristalsis, and both of them have low calories, which are easy to make people feel full, but their functions of helping the stomach are slightly different:
Water-soluble dietary fiber: soluble in water, often in the form of plant gum, pectin, oligosaccharides, etc., which can soften feces and delay intestinal absorption of sugar. Water-insoluble dietary fiber: insoluble in water, often in the form of cellulose, lignin, chitin, etc., which can stimulate the intestinal tract to produce defecation and promote gastrointestinal peristalsis. The above two kinds of cellulose in gastrointestinal tract can increase the food retention time, get satiety, promote gastrointestinal peristalsis and help the toxicity to be excreted. If you want to defecate smoothly, it is better to suggest that you take both kinds of fibers.
Here is a brief list of high-fiber foods to help you know more about how to choose high-fiber foods in your daily life:
High fiber food list:
Quangu & Miscellaneous grains: rice, wheat, corn, taro, Rhizoma Amorphophalli, yam, lotus root fruits: black dates, red dates, passion fruit, guava, persimmons, bananas vegetables: radish, burdock, amaranth, garlic, bitter gourd, cauliflower, seaweed, black fungus, tremella, etc.
Black beans, flower beans, red beans, mung beans, soybeans, edamame, pea nuts and seeds: glutinous rice balls, love jade seeds, chia seeds, black sesame seeds, almonds, pistachios and peanuts are all food types with dietary fiber higher than 3g per 100g, and several vegetables with high dietary fiber can be selected for daily life.
If it is not convenient for eaters to fire, it is recommended to add some glutinous rice balls and chia seeds to drinks, sprinkle some black sesame seeds with seaweed on white rice, or eat more high-fiber fruits to take in many ways. The diet is not monotonous but rich in dietary fiber to help the body maintain digestive health.
Second, high fiber vegetables ranked TOP 10
Although dietary fiber can be increased in different ways, a balanced diet is not only dietary fiber, but also sugar and calories. On the whole, high-fiber vegetables and fruits are actually the first choice recommended by nutritionists, but many people don't know what high-fiber vegetables are, so we will list the top 10 of high-fiber vegetables and fruits for you. (Unit: g/per100g)
What are the high-fiber vegetables? According to the "Food Nutrition Database":
Eat cornus (red-heart thorn onion) 16.8g red pepper1.4g perilla 8.8g mint 7.5g LYSIMACHIA rubra (hornwort) 6.4g Angelica keiskei 6. 1g incense stick 5.9g burdock 5. 1g black bean sprouts 4.3g wild amaranth.
In fact, the top few vegetables are many dry ingredients. Because of dehydration and concentration, the amount used in the study will be more than that of fresh water-containing vegetables, which leads to the illusion that the dietary fiber content is higher. But in fact, we don't eat so much in our daily life, and we may only use a little at a time, so these dry ingredients are not suitable for our main food source. Fresh vegetables that are eaten in large quantities at a time are a better channel.
Therefore, after removing the dry ingredients, the top three vegetables with high fiber content are cornus, red pepper and perilla. If it is not convenient to buy the above vegetables on weekdays, some vegetables still have more than 3g fiber content per 100g: garlic, carrot, bitter gourd, cauliflower, okra, white cabbage, garlic seedlings, sweet potato leaves, pumpkin, hawthorn and spinach.
Third, high-fiber fruits ranked TOP 10
Before reading the fiber content of vegetables 10, fruits don't need to be cooked for seasoning, and they are also convenient dietary fiber supplement pipes. So, besides these vegetables with high fiber value, what are the high-fiber fruits?
What are the high-fiber fruits? According to the "Food Nutrition Database":
Black dates 10.8g (dry goods; In addition, the red dates are 7.7g) ginseng fruit 10.8g Xiantao 6. 1g avocado 5.7g (this data is stored at room temperature for 6 days) passion fruit 5.3g guava 5g pomegranate 4.6g persimmon 4g jujube 3.9g pearl guava 3.7g.
The top three high-fiber fruits are black dates, ginseng fruits and Xiantao, but because black dates and red dates are dry goods, they are not eaten much at one time. It is suggested that it is better to eat fresh fruits when choosing fruits. Moreover, if it is made into juice, it may destroy nutrition and lead to a decrease in dietary fiber intake. Therefore, if circumstances permit, eating the above-mentioned high-fiber vegetables and fruits with skin as much as possible can supplement the complete cellulose.
Other fruits with fiber content above 3g per kloc-0/00g are canna, kumquat, durian, dried longan, Fushou peach (crisp peach, sweet peach) and so on.
Finally, there are some tips for taking dietary fiber, which can help you control the proper amount:
Calculated according to the recommended intake of dietary fiber of 25~30g per day. Too much or too little is not good, too little may cause defecation problems, while too much may affect the absorption of minerals in the body and cause constipation. It is suggested to take it from natural and prototype foods to reduce the possibility of nutrient destruction. Choosing foods with high fiber content can get twice the result with half the effort.
There are many kinds of vegetables which contain more than 3 1 fiber and are rich in cellulose. Cabbage, carrot, green vegetable and cucumber can also improve human immunity to some extent, and effectively avoid gastrointestinal dysfunction. By eating vegetables, the symptoms of indigestion can be prevented.
2. If some people have obvious symptoms of physical discomfort, they should pay more attention to diet and health care, and they can eat some vegetables rich in cellulose. The nutritional value of mushrooms, tomatoes, soybeans and oranges is also very high, effectively avoiding the symptoms of physical discomfort.
3. Leek, wax gourd and garlic all contain more cellulose components. If some people have symptoms of serious physical discomfort, they can choose this method for dietotherapy. They can eat some seasonal vegetables and fruits appropriately, or they can choose to eat cherries or red dates for health care.
Precautions:
Usually, we should eat more green leafy vegetables to effectively improve human immunity. In fact, there are many kinds of vegetables rich in cellulose, so we should make reasonable adjustments and dietotherapy to prevent discomfort caused by drugs.