When clarifying the advantages and disadvantages of individual products, attention is paid to the content of trace elements, vitamins, nutritional value, side effects and allergies. But the presence of fiber is very often overlooked, and in vain.
Fiber is a complex carbohydrate that combines starch, cellulose, and non-starch polysaccharides.
Fiber can be called the rough tissue of a plant, which is practically inaccessible for digestion. Its main representatives are leaves, cake from fruits and roots, stems and some other parts of individual plants.
It is very important to know the biological side of the effect of fiber on the human body. But you ask - if it is not assimilated, then what is the meaning of it? Let's figure it out.
There are two types of fiber:
1 Soluble:
These are resins as well as pectins.
This type of fiber keeps blood sugar at a stable level, inhibits the absorption of fast carbohydrates, including glucose, and due to this (as well as the subsequent chain of prevented processes) it inhibits heart and vascular diseases.
2 Insoluble:
These are cellulose and lignin.
Insoluble fiber increases the capacity of the intestines, preventing the development of obesity. Passing through the intestines, the fibrous tissue becomes soaked from contact with the liquid, swells and ensures the movement of stagnant masses further along the intestines. Thus, the digestive tract is cleansed.
There are no calories in fiber.
Many nutritionists make sure to add fiber foods when developing their weight loss and health promotion methods. Moreover, it has practically no nutritional value, no calories from its energy potential enter the body.
Availability.
Vegetables are associated with it in the first place, and for good reason. The products available to us are: beets, cucumbers, lettuce, spinach, tomatoes, cabbage, parsley and dill. As you can see, all these are not only useful, but also widely available plants, suitable for growing in any garden.
Features of products that contain fiber.
Fruits.
Rich in fiber and many fruits. They contain a large amount of cellulose and soft plant fiber, that is, just that part of it, which has a positive effect on digestion. Almost any fruit is made up of juice and fiber, so including any fruit in your diet has a positive effect on human health. Dried fruits are also not devoid of fiber, you just have to remember that they are dehydrated and contain more sugar and fructose.
Berries.
Of course, it is worth putting in a word about berries in connection with fiber. It is found in almost all of them, but most of all in raspberries and strawberries. In these berries, the seeds are in the pulp and are eaten, which undoubtedly gives them an advantage over others.
Nuts.
Even a modest handful of nuts is enough to support your daily intake of fiber, so you can look at their energy in this context relatively calmly. Fiber of these products is very useful, but do not forget that for good assimilation of nuts, they should be consumed in a well-chopped form. Also, nuts should not be eaten at night, they contain a lot of proteins that may not have time to digest.
Greens.
Any leaves contain fiber, just add whatever greens you like to your favorite dishes. It is advisable to use greens in the form of salads, this is the best alternative to adding to soups or hot dishes.
Roots.
Roots are scarce on our table, but in vain. Solid fiber is found in large quantities in carrots, radishes, radishes, beets and is a powerful aid in bowel cleansing.
