Fiber is simply indispensable for those who want to always stay in great shape. It is found in all herbal products. Nutritionists from all over the world advise to consume as much fiber as possible in order to lose weight.
It is necessary
Nuts, beans, oats, wheat, fruits, berries, seeds, herbs, vegetables
Instructions
Step 1
Fiber is traditionally soluble and insoluble. Nuts, oats, beans, barley, citrus fruits, berries, seeds are a source of soluble fiber. Fiber is broken down in the large intestine. On contact with water, this type of fiber converts to jelly. Increase your intake of foods containing soluble fiber if your blood sugar drops dramatically. It slows down the digestion of food, including starch. As a result, the entry of glucose into the blood slows down. Consuming soluble fiber is beneficial for those suffering from a variety of cardiovascular diseases. Soluble fiber helps prevent and protect against cancer. It acts on crustacean toxins and removes them from the body. In addition, fiber is fermented into acetic and other acids, which help kill bacteria.
Step 2
Insoluble fiber is not digested in the human body. It is also insoluble in water. Bran, wheat, carrots, greens, vegetable peels, nuts, legumes, seeds are a source of insoluble fiber. The property of insoluble fiber is to swell like a sponge and add bulk to the stool. This property increases intestinal permeability, so insoluble fiber helps in carrying food and water through the digestive tract. Eat more raw bran and you will get rid of such an unpleasant phenomenon as frequent constipation. Insoluble fiber also acts on toxins and removes them from the body.
Step 3
There are various supplements that are designed to replenish the fiber in the body. However, it is best to get it from a variety of live foods. The advantage is that vitamins, minerals, antioxidants and other beneficial substances enter the body along with fiber. 25 grams is the body's daily fiber requirement. Increase your fiber intake gradually: you can stretch this process for weeks. Otherwise, bloating will appear. And with excess consumption of insoluble fiber, diarrhea will soon occur.
Step 4
The champion in fiber content is buckwheat (17 grams per glass). In second place: lentils, peas and beans: 8, 7 and 6.5 grams in 1/2 cup. A fairly large amount of fiber is found in baked potatoes. Of course, vegetables are primarily associated with fiber: preference should be given to cabbage, spinach, asparagus and broccoli. Among fruits, apples, papaya, dried figs, avocados, blueberries, and bananas are especially high in fiber. Among berries, raspberries and victoria are the champions in fiber content. When it comes to seeds, flaxseed contains the most fiber - 7 grams per tablespoon.
