What plants are high in fiber? Vegetables are an indispensable part of our daily diet. Dietary fiber can be divided into soluble fiber and insoluble fiber, such as coarse grains or vegetables, bean products and so on. Let's analyze what plant fiber is high.

1 10, what plant fiber is eggplant?

Many people may not think that eggplant is rich in dietary fiber when they see it soft. But in fact, eggplant has a lot of dietary fiber and low calories, and it is also a very healthy food.

9.konjac

Amorphophallus konjac is rich in carbohydrates and low in calories. protein is higher than potatoes and sweet potatoes. It is rich in trace elements and vitamins A and B, especially glucomannan. It has the effects of losing weight, lowering blood pressure, lowering blood sugar, expelling toxin and relaxing bowels, preventing cancer and supplementing calcium.

Amorphophallus konjac is rich in dietary fiber, which can strengthen intestinal peristalsis and eliminate toxins accumulated in the body in time. This can not only effectively reduce the intestinal pressure, but also keep slim.

8.barley

Barley is one of the oldest cultivated crops in the world, which has many uses such as eating, feeding, brewing and medicine. The cellulose content of barley is also extremely high. For some people with high cholesterol who often like constipation, barley is undoubtedly the best choice. Because the fiber contained in barley can not only lower cholesterol, but also promote intestinal health and effectively relieve constipation.

7.pumpkin

The fruit of pumpkin can be used as a dish or as a substitute for food. All parts of the whole plant are also used for medicine. The seeds contain amino acids in pumpkin seeds, and have the effects of clearing away heat, removing dampness, expelling worms, controlling and killing Schistosoma japonicum, clearing vines, preventing miscarriage and radically curing toothache.

Pectin in pumpkin can regulate the absorption rate of food in the stomach and slow down the absorption of sugar. Soluble cellulose can delay the emptying of food in the stomach and control the rise of blood sugar after meals. Pectin can also combine with excess cholesterol in the body, reduce cholesterol absorption and reduce blood cholesterol concentration.

6. Chinese yam

Yam is a kind of food with high cellulose content, which makes people feel full easily after eating it. Dietary fiber in yam can also promote intestinal peristalsis, promote defecation, regulate human digestive system, and cause obesity through subcutaneous tissue fat accumulation.

5. Apple

Apple is a low-calorie food, which produces about 60 kilocalories per100g. Apple is known as "living water" because of its high solubility and easy absorption by human body. It is beneficial to dissolve sulfur and make skin smooth and tender.

Apple is rich in nutrition, dietary fiber and pectin, which is a good helper to promote gastrointestinal peristalsis. Because apples contain some crude fiber, they can be digested slowly in the stomach and feel full, so they can be used as diet food.

4.pitaya

Pitaya is low in calories but high in cellulose. Eating pitaya can not only lose weight but also detoxify. It is a favorite fruit of many dieters.

3. Black beans

Black beans are black seeds of leguminous soybeans. The protein content of black beans is 36%, which is easy to digest, and it is of great significance to meet the needs of human body for protein. Unsaturated fatty acids contained in black beans can promote cholesterol metabolism, reduce blood lipids and prevent cardiovascular diseases. Moreover, black beans have high fiber content, which can promote gastrointestinal peristalsis and prevent constipation. It is a good weight loss product.

2. Edible fungi

Edible fungi that people often eat contain a lot of cellulose. These fungi have extremely high nutritional value, which can not only make people absorb rich cellulose, but also make people absorb some plant proteins and various amino acids to meet the normal metabolic needs of the human body.

1, corn

Corn is not only rich in cellulose, but also rich in carbohydrates, which is one of the staple foods with low fat and low calorie. People usually eat corn, which can promote intestinal peristalsis and increase the body's satiety, but it will not make the body absorb too much calories, so it is a very good healthy food.

What plants are high in fiber? The first one: water spinach.

Water spinach is still very common at this time. This is a seasonal vegetable. It tastes terrible after this time. Don't miss it! Although water spinach is a vegetable, it actually contains a lot of calcium. In addition, water spinach is an alkaline food, which is usually eaten a lot and contains a lot of crude fiber. Eating water spinach often promotes large intestine peristalsis, prevents constipation, and has a certain weight loss effect.

The practice of water spinach: stir-fry water spinach

Prepare ingredients: water spinach, garlic cloves, soy sauce, salt, sugar and cooking oil. If you can eat spicy food, you can prepare one or two dried peppers. )

Pick out the water spinach, if it is too long, cut it into two ends, soak it in salted water for ten minutes, and then take it out to control the water. Chop garlic cloves, spinach should be delicious, and minced garlic should be more.

Heat oil in a wok, add minced garlic and stir-fry until fragrant, pour water spinach, stir-fry over high fire, add a little soy sauce, salt and sugar until the color fades, stir-fry evenly, and serve. If you want to lose weight, put less salt, sugar and cooking oil.

The second kind: lettuce

Lettuce can be seen all year round. Lettuce is very cheap this season. You can eat more, buy a plate full of dietary fiber, and often have bowel movements. The way to eat lettuce is very simple. You can eat it raw, mix it into a vegetable salad, and simply boil it in water, which tastes good.

Lettuce practice: lettuce in oyster sauce

Prepare ingredients: lettuce, oyster sauce, garlic, soy sauce, cooking oil.

Wash the lettuce, put it in a boiling pot, scald it slightly, take it out and put it on a plate. Add a small amount of cooking oil to the pot. After heating, add minced garlic and stir-fry until fragrant. Turn off the heat, add soy sauce and oyster sauce, stir well, then pour it out and pour it on the lettuce. It's delicious.

The third kind: auricularia auricula

Auricularia auricula contains cellulose and a lot of nutrients. Eating black fungus is good for health, and it can also reduce fat and weight. In addition, eating black fungus often has the function of dredging blood vessels. Don't forget to eat it.

The practice of black fungus: cold black fungus.

Prepare ingredients: fungus, garlic, coriander, soy sauce, vinegar, sugar, salt and sesame oil.

Put the dried fungus in warm water, sprinkle with salt and soak for a while, and the fungus will become soft and big, saving trouble and effort. You can try this method instead of boiling water or cold water.

Then remove the roots of auricularia auricula, clean it, and put it down in the water pot for two minutes. Chop garlic and minced garlic into a small bowl, chop coriander, add soy sauce, vinegar, salt and white sugar into the small bowl, stir well, pour in black fungus, add coriander and sesame oil, stir well, and the cold fungus is ready, which is very delicious.

The fourth kind: celery

Celery is very rich in dietary fiber, far higher than the above. Don't ignore it. Usually you can make cold celery or stir-fry celery, both of which are delicious. Share a method of frying shrimps with celery.

The practice of celery: Fried shrimps with celery.

Prepare ingredients: celery, shrimp, salt, cooking oil.

Wash shrimps, remove celery leaves, wash with clear water, cut obliquely, add cooking oil to wok, stir fry shrimps in wok, pour a little light soy sauce, stir fry evenly, stir fry celery until it stops growing, pour shrimps, sprinkle a little salt to taste, and then take out. Delicious and nutritious. Just try it.

What vegetables are high in fiber? 1. What vegetables are high in fiber?

1, celery

Heat: 20 kcal/100g

Dietary fiber content: 1.4g/ 100g.

Celery contains crude fiber, which can promote intestinal peristalsis, relieve constipation and help you cut off excess oil in your body. If you choose to stop eating and detoxify once a week, you can drink celery juice.

2. Spinach

Heat: 20 kcal/100g

Dietary fiber content: 2.8g/ 100g.

Spinach contains a lot of plant crude fiber, which can promote intestinal peristalsis, promote pancreatic secretion and help digestion. Spinach also contains a variety of trace elements, which can promote human metabolism and enhance resistance.

Step 3: cabbage

Heat: 23 kcal/100g

Dietary fiber content: 1.8g/ 100g.

Cabbage is ultra-low in calories, which can also inhibit fat absorption and enhance satiety. Eating more won't exceed the calorie limit! And the vitamins contained in it can effectively inhibit the absorption of fat. In addition to losing weight, cabbage can also help reduce fire and reduce swelling. In addition, Chinese cabbage contains ingredients that promote insulin secretion, which helps to control blood sugar and prevent diabetes.

4. Broccoli

Heat: 33 kcal/100g

Dietary fiber content: 4.4g/ 100g.

Broccoli is a high-fiber vegetable, which can effectively reduce the absorption of glucose in the gastrointestinal tract, thus lowering blood sugar. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. Crude fiber can also moisten the intestines and relax the bowels, help clear the stool and flatten the lower abdomen.

Step 5: carrots

Heat: 37 kcal/100g

Dietary fiber content: 3.2g/ 100g.

Carrots contain carotene, vitamin B 1, B2, C, D, E, K, folic acid, calcium and dietary fiber, which can fully and comprehensively absorb human nutrition. The human body absorbs nutrition more comprehensively. In addition, carrots contain plant fiber, which can improve human metabolism and naturally achieve the purpose of losing weight.

Second, the practice of high-fiber vegetables

1, celery fried yuba

material

Celery (right amount), yuba (right amount), carrot (right amount)

working methods

(1), celery is cut into 1cm section with an oblique knife, and carrot is cut into diamond-shaped blocks; Blanch celery and carrots in boiling water, and then rinse with cold water.

(2) Drain celery and carrots. Soak yuba in advance, quickly blanch it with boiling water, cool it and cut it into small pieces.

(3) Mix three spoonfuls of balsamic vinegar, one spoonful of light soy sauce, two spoonfuls of salt and one spoonful of white sugar into a bowl of juice, stir evenly to melt the white sugar and salt, pour celery and carrot into the bowl of juice, pour a spoonful of pepper oil, and finally stir the vegetables and seasonings evenly.

2. Assorted broccoli

material

Broccoli, half bowl of corn kernels, carrots, horseshoes.

working methods

(1), wash broccoli, dice broccoli stems, dice carrots and horseshoes respectively.

(2) Boil a pot of boiling water, add a little salt and a few drops of oil, blanch the broccoli and scoop it up for later use. Take advantage of the hot water, put all kinds of dice in, immediately turn off the fire and drain for later use.

(3) Use half a bowl of clear water, add soy sauce, oyster sauce, a little salt, a little chicken essence or mushroom essence, and mix well.

(4) Put a little oil in the hot pot, add the freshly boiled diced vegetables, stir fry twice, and then pour in the sauce. After boiling, stir all the ingredients evenly and turn off the heat.