List of products with high contentfiber. Harm and benefits.

Content:

  • The benefits and harms of fiber in the diet
  • The main types and characteristics of fiber
  • Video
  • What foods contain fiber
    (table)?

What is fiber and what products it contains, you
You can find out by reading our article. Cellulose is nothing
a similar, unique type of dietary fiber that is transformed into
the stomach into the molecules of sucrose, and, without decomposing, are derived from
organism. Cellulose should be an integral part
our diet. An adult should eat daily
пищу около 20-30, но не менее 15 граммов fiber. If a person
busy with hard physical labor or sports
its body’s fiber increases to 40 grams per day.

Sources of fiber are familiar foods and artificially
synthesized food additives (dietary supplements). Daily rate
Fiber consumption is better divided into several meals. On
The assimilation of fiber by the body is influenced by several factors: this and
general health and quality of products, and the way they are
preparations (during heat treatment fiber
softens, and the body easier to absorb it).


The benefits and harms of fiber in the diet

The diet of modern people includes few foods
rich in coarse fiber. We increasingly prefer to eat
somewhere out of the house (junk food), prepared frozen foods
and restaurant dinners, forgetting about vegetables and fruits. Meanwhile
lack of fiber derived from natural food will not help
fill even the highest quality nutritional supplements.

Overweight, diseases of the cardiovascular system and sugar
diabetes is the poor outcome of malnutrition with low
coarse fiber content. Fiber stimulates digestion and
intestinal peristalsis – the body is easier to display undigested
food debris when fiber is in the diet. With its shortage
fermentation begins in the intestines, leading to constipation and
flatulence.

However, it is important for the health of the body to eat varied and
at the same time moderately. Too much coarse fiber
in the diet prevents the absorption of other nutrients coming from
food Getting into the digestive system, fiber has the property
at least double in size. Some products
containing fiber (eg bran), can increase by 5
time.

Article in topic: Glycine – what is it and what is it for? To whom
should be taken?

Minimal effects on the body, which leads to
uncontrolled use of coarse fibers – violations of the gastrointestinal tract
and bloating. If you decide to enrich your daily diet
high fiber foods start doing this
gradually, start with small portions and gradually bring
fiber consumption to normal.

в чём содержится клетчатка


Although cellulose is digested and slowly absorbed, it is difficult
overestimate its benefits for our body:

  • it normalizes the work of the ZHTK;
  • supports intestinal microflora, which contributes to
    his peristalsis;
  • promotes weight loss, because it slows down the absorption of proteins,
    fats and carbohydrates;
  • helps to cleanse the intestines from toxins and toxins;
  • helps to remove harmful substances from the body
    metals;
  • prevents diseases of the cardiovascular system and
    diabetes.

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The main types and characteristics of fiber

Cellulose is divided into two types:

  1. Soluble – relatively soft on the organs
    digestion, in the intestine turns into a viscous gel
    a substance that slows down the absorption of food and reduces the level
    blood cholesterol. Soluble fiber is found in such
    products like: carrots, apples, broccoli and white cabbage,
    citrus fruits, wholemeal flour, cereals (oats,
    barley and rye), legumes (peas, beans, lentils),
    various berries, sunflower seeds).
  2. Insoluble fiber has the opposite effect – it
    swells when it enters the stomach and intestines, thereby accelerating
    passage of food through the digestive tract. It is this that causes the soft
    слабительное действие fiber. In addition, insoluble
    fiber restores intestinal microflora and normalizes
    Gastrointestinal tract. Insoluble fiber is found in bran, legumes
    cultures, peel of vegetables and fruits, shells of cereals,
    nuts and seeds).

в каких продуктах клетчатка


If we consider the types of fiber in more detail,
can distinguish the following types of it:

  1. pectins (extracellular carbohydrates),
  2. gums (walls and seeds of tropical plants),
  3. cellulose (plant cell walls),
  4. mucus (plant seeds and algae),
  5. hemicellulose,
  6. lignin.

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