Dietry Fibre

Dietary Fibre | HealthFitness

Dietary fibre is a carbohydrate. Human proteins can not treat them. Dietary fibre is found in cereals and leaf foods. The fibres consist of toxic parts or mixtures of plants that pass through our stomach and our digestive organs to a certain extent. Fibre is sugar in most cases. The main task of the fibre is to maintain the structure associated with the stomach.

Different expressions of dietary fibre include "mass" and "thickness", which is understandable because some types of fibres are water-soluble and are neither massive nor rough.

The advantages of fibre:

Dietary fibre helps maintain the strength of the intestines and play an important role in reducing the risk of infections such as diabetes, coronary heart disease and bowel cancer. Fibre reaches a vast interior that has no digested, where microorganisms ripen. The mature results are carbon dioxide, methane, hydrogen and unsaturated short-chain fats (SCFA). SCFA is used by the body. First, the expansion of the fibre inlet causes gas expansion, which leads to expansion. In any case, depending on the type of fibre taken, our body will adjust and a large number of people should reduce the gases produced after a certain time. Soluble fibre and safe starch can also be used as prebiotics and strengthen the probiotics (microscopic organisms) of our huge internal organs, which is essential for the health of the stomach.

Diseases that can be caused by a low-fibre diet include:

1. diverticulitis
2. constipation
3. allergic bowel syndrome
4. Vicious growth.
5. coronary disease

Fibre Category:

There are two types of fibre: you have to eat two at the same time, they consume fewer calories, they are:

1. soluble fibre
2. insoluble fibre

Soluble fibre:

Soluble fibre is found in nutrients such as organic products, oats, beans and cereals. When it breaks down in the water, it forms a gelatinous substance.

Solvent fibre service:

1. Supporting the development of good microbes should be helpful.
2. Stay intuitive.
3. Reduce the absorption of cholesterol by allowing cholesterol in the intestines.
4. Slow down the time needed for nutrients to enter the small intestinal tract through the stomach, which can impede glucose retention in the circulatory system.
5. the system, and has the advantage of making you feel full and full,
6. Control of blood sugar, which is important for diabetes management.
7. Resistant starch produces certain nutrients such as potatoes and rice during warming and after cooling. A number of cereals and cereal products containing a high percentage of safe starch have been developed, including cheap maize and barley (BarleymaxTM). Nutritional products containing a high level of safe starch usually have a lower blood glucose level.

Insoluble fibre:

Insoluble fibre does not decompose in water and is found in nutritious foods such as whole-wheat bread, wheat kernels, vegetables and nuts. Insoluble fibre increases the quality of faeces by retaining moisture and maintaining your standards. As the fibre increases, the establishment of a liquid passage is essential. Without liquid, the fibres will remain stiff, making them difficult to pass and cause a blockage.

Food rich in fibre

Dietary fibre is found in organic products, vegetables, vegetables, whole wheat bread and oat flakes. In general, most dietary fibre sources contain both solvent and insoluble fibres in the transfer range. When evaluating the fibre maintenance, it is impossible to continuously evaluate the starch, because it can be thought that the amount of fibre available in some nutrients is very low.

The fibre content of common foods:

1. Food Servings, Total Dietary Fiber (g)
2. Red beans 1/2 cup 6.6
3. Original cereals 1/2 cup 2.7
4. Green peas 1/2 cup 3.4
5. Almond 1/34.0
6. Whole wheat pasta 1 cup 8.4
7. Apple Peel 1 Medium 2.3
8. Dry apricots 3 whole 4.5
9. Raw carrots 120g (average) 4.0
10. Potatoes cooked 1 way (150g) 2.0
11. Multigrain bread 2 pieces 3.1

The idea of ​​adding fibre to the diet

It's easy to get more fibre out of your diet, but keep in mind that if you take it from a low-fibre diet, slow-adding fibre will not cause discomfort. Try some of the following tips:

1. Choose a high fibre morning meal with oatmeal, including some other cereals, dried natural products or nuts. Oatmeal is also a good choice because it contains dissolving fibre.
2. Choose whole-wheat bread or whole wheat bread instead of white.
3. Change sandwiches by adding mixed green foods such as lettuce, carrots and tomatoes.
4. Control the cravings of the night by taking a bite of skin and eating a new organic product.
5. If you prefer pasta, use whole wheat pasta instead of pure pasta.
6. Increase the stew by adding new vegetables, grains, lentils and chickpeas
7. Place your skin on foods grown on the ground without peeling them. Be sure to wash first.
8. Place hot beans on prepared potatoes or place in a grilled sandwich (Jaffle).
9. Use black rice instead of refined white rice. Most of the fibres are contained in the outer layer of the grain. The refining process eliminates these layers. Seeds and nuts can be decent sources of fibre.
10. Read the nutrition label to be able to choose high fibre foods.