Fiber-rich foods

Fiber-rich foods. The human body should consume a certain amount of high-fiber foods every day. Eating more high-fiber foods on a daily basis is harmful to the human body. It has great benefits and can make our body more stable. Here are some fiber-rich foods. Foods rich in fiber 1

1. What are high-fiber foods

1. Vegetables

Many vegetables and fruits commonly used in daily life are high-fiber foods , such as cauliflower, broccoli, wax gourd, as well as lettuce and amaranth, are all foods with very high dietary fiber content. In addition, foods such as potatoes, sweet potatoes, and cassava that we often eat are also high in dietary fiber content. of ingredients.

2. Cereals

Among all foods, cereals contain the largest amount of dietary fiber, especially bran dietary fiber. The composition reaches 31%. In addition to wheat grains, wheat seeds, corn, udon and other ingredients also contain a lot of dietary fiber. In addition to them, the black sesame powder and sesame seeds and walnut kernels that people often eat, as well as walnuts, sunflower seeds and other foods also contain a lot of dietary fiber.

2. Benefits and effects of eating high-fiber foods

1. Reduce cholesterol

Eat more high-fiber foods on a daily basis. It can reduce cholesterol in the blood and prevent fat from depositing in the body. It has a certain preventive effect on human hyperlipidemia, coronary heart disease and arteriosclerosis. In addition, if we eat more high-fiber foods, it can also promote the health of the human body. The digestion and absorption of nutrients such as calcium, iron, and magnesium can maintain the balance of nutritional structure in the human body.

2. Prevent and relieve constipation

High-fiber foods contain a lot of dietary fiber. After this substance enters the body, it can promote gastrointestinal motility and can be absorbed in the gastrointestinal tract. Moisture absorption and expansion can accelerate the metabolism and discharge of residual substances in the human body, and have an excellent effect on alleviating and preventing human constipation. In addition, if we eat more crude fiber plants, it can also cleanse the intestines, detoxify the body, and maintain a balanced intestinal bacteria. It has a significant preventive effect on human colitis and colon cancer. Fiber-rich foods 2

First, oats

Oats contain a certain amount of high-viscosity fiber. When these substances enter the stomach, they can delay the digestion of the stomach. Over time, people can continue to feel full. Oatmeal contains high fiber that can lubricate the intestines and increase the volume of feces. Therefore, it can promote the peristalsis of metabolic substances in the intestines and naturally help metabolism.

Second, yam

Yam is also a food with a relatively high fiber content, which makes you feel full after eating it. It is helpful for suppressing appetite. In addition, because the rich dietary fiber contained in yams can also promote gastrointestinal motility, it can naturally promote defecation.

Eating yams appropriately in life can adjust the human digestive system and prevent fat from accumulating under the skin and causing obesity. Yams also contain mucus protein, which can also help lower blood sugar levels. Adjusting insulin can also promote fat metabolism.

Third, apples

Apples not only contain dietary fiber, but also a large amount of pectin. These substances are helpers to promote gastrointestinal motility and also Can eliminate cholesterol in serum. Apples contain some crude fiber, which is digested slowly in the intestines and stomach and makes you feel fuller.

Fourth, dragon fruit

The calories of dragon fruit are very low, but the fiber content is relatively high. Eating more dragon fruit can not only detoxify but also lose weight, so it is People who are trying to lose weight like it very much.

Although the above-mentioned foods are relatively high in fiber and can easily increase satiety and promote weight loss, you cannot rely entirely on these foods if you want to lose weight. You must also make adjustments to other lifestyle habits. .

——Don’t quit eating

Skipping meals actually doesn’t have much impact on weight loss. Eat something with each meal to avoid gorging on the next meal and consuming too many calories. , and can also stabilize blood sugar to prevent the body from storing energy.

——Don’t be too busy measuring your weight

After all, you don’t become fat by eating in one go, so you have to take your time to lose weight. It needs to be a step-by-step process. If you measure your weight frequently, you will lose weight. If you lose confidence, you will have no interest in continuing to lose weight.

——Moderate exercise

If you want to lose weight, you must do it slowly at the beginning. Don’t be too impatient. Make a plan for yourself and stick to it, but don’t exercise too much, otherwise you may Can cause weight gain. Foods rich in fiber 3

What are the functions and effects of dietary fiber? Which foods contain dietary fiber?

First of all, dietary fiber can promote intestinal peristalsis and reduce the amount of food in the intestines. In addition, 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; secondly, dietary fiber can increase the dietary fiber content in the meal and reduce the intake of heat energy.

Ultimately, it consumes body fat and plays a role in weight loss; dietary fiber can also prevent colorectal cancer, increase the fiber content in the diet, and relatively reduce the concentration of carcinogens in the intestines. In addition, dietary fiber can stimulate intestinal peristalsis. function, thereby greatly shortening the contact time between carcinogens and the intestinal wall; finally, the pectin in dietary fiber can prolong the residence time of food in the intestine and reduce the absorption rate of glucose, so that blood sugar will not rise sharply after a meal, which is beneficial to diabetes improvement of condition.

1. Whole grains

Whole grains can provide heat energy and increase satiety. They are also rich in dietary fiber, which has many benefits for maintaining body weight and health. Therefore, we should not only eat staple foods in our daily diet, but also eat more whole grain staple foods. For example, have a cup of oatmeal in the morning, eat more corn, and add more red beans, black beans, etc. when making porridge. In addition to being rich in dietary fiber, whole grains In addition to fiber, it is also rich in protein, so the benefits to the human body are obvious.

2. Green vegetables

People who want to lose weight probably know that eating more vegetables is good for losing weight. This is because many vegetables contain Rich in dietary fiber, it has a good effect on relieving constipation and lowering blood sugar. Among common vegetables, spinach, broccoli, okra, and spring bamboo shoots are rich in dietary fiber.

3. Fungi

Fungus food is delicious and rich in dietary fiber. In addition, they also contain calcium, iron and other minerals, which help the body to supplement a variety of nutrients. For example, mushrooms, enoki mushrooms, fungus and other fungi are very rich in dietary fiber.

4. Fruits

Fruits are also natural providers of dietary fiber. For example, pears are rich in dietary fiber, which can help detoxify, purify blood vessels, and allow the blood to absorb more calcium. sent to bones; grapefruit also contains dietary fiber and pectin, which can reduce density lipoprotein and reduce damage to arterial blood vessel walls; apples also contain dietary fiber, which promotes gastrointestinal motility and helps detoxification.