Crude fiber is the old name for dietary fiber, which is the main component of plant cell walls, including cellulose, hemicellulose, lignin and keratin and other components. Eating some crude fiber food can promote gastrointestinal movement, to a certain extent can help digestion, is beneficial. So what are the crude fiber foods? The following follow hao123m science trivia to take a look.

What are the crude fiber foods?

1, cereals

Cereal food containing crude fiber is the most abundant, which contains wheat bran in the crude fiber content of up to 31%, from more to less ranked, which the highest and wheat grain, followed by barley, corn, buckwheat, barley noodles, sorghum rice, black rice, millet, sorghum, oats, cassava, cassava, bamboo potatoes, soybeans, green beans, mung beans, red beans, black beans, peas, cowpeas, fava beans, jujubes, corn, walnuts, peanuts and other coarse food.

2, fruit

Fruit crude fiber content is also close to 50%, there are apples, pears, pineapples, olives, grapes, hawthorn, dried fruit, strawberries, dried plums, persimmons, apricots and so on.

3, vegetables

Vegetables crude fiber content of 30 to 40%, respectively, ferns, cauliflower, spinach, pumpkin, cabbage, cabbage, celery, leeks, soybean greens, yellow cauliflower, parsnip, parsley, eggplant, oilseed rape, wild rice, bamboo shoots, asparagus, onions, peppers, chili.

4, legumes

Legumes crude fiber content of 6%-15%, mixed grains corn, millet, jujube, corn, peanuts, soybeans, green beans, mung beans, adzuki beans, black beans, peas, sorghum, buckwheat, walnuts, oats, cowpeas, fava beans, fava potatoes and so on.

5, nuts

Crude fiber content of 3 to 14% or so, in descending order: black sesame seeds, pine nuts, almonds, white sesame seeds, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, peanut kernels.

6, mushrooms

Crude fiber content of the highest can be close to 50%, in accordance with the arrangement from more to less: matsutake mushrooms, hairy vegetables, shiitake mushrooms, silver ear, fungus, enoki mushrooms.

7, potatoes

Potatoes crude fiber content of about 3%, respectively, potatoes, white potatoes, bamboo potatoes, cassava and so on.

What are the effects of crude fiber foods?

1, rich in cellulose, the best garbage cleaner in the intestinal tract

Crude fiber contains a large amount of cellulose, and cellulose is the best garbage cleaner in the intestinal tract, with good digestion and excretion of solid waste. People over thirty, the metabolism tends to slow down, more or less constipation, is the main factor leading to weight straight up. Therefore, the appropriate amount of supplemental fiber can make the food in the intestinal tract to enlarge and soften, promote intestinal peristalsis, accelerate the speed of defecation, constipation and obesity to play a very good counteracting effect. Moreover, constipation will also greatly increase the incidence of bowel cancer, eat more crude fiber can prevent and stop the incidence of bowel cancer risk medicine.

2, prevent fat absorption, effective weight control

Another effect of fiber is to reduce the body in the digestive process of fat absorption, thereby reducing the level of cholesterol and triglycerides in the blood, effectively controlling weight gain.

3, hinder the absorption of cholesterol, lipid and sugar

Crude fiber has the function of hindering the absorption of cholesterol, dilute blood, can inhibit platelet coagulation, to prevent the formation of thrombus, thereby reducing the body's lipid, glycemic index, so on hypertension, diabetes can play a certain role in the prevention and treatment.