Supplement enough dietary fiber can lose weight, prevent cancer, but also regulate blood lipids

Source: Beijing Youth Daily

There is a type of food that can not only lose weight, but also prevent cancer, but also regulate human blood lipids, but it is easy for us to ignore it in daily diet, resulting in insufficient intake and adverse effects on physical health. Such foods are this kind of food. --Dietary fiber.

Why can dietary fiber regulate blood lipids?

Dietary fiber has a great health effect. It can be divided into soluble dietary fiber and unable to soluble dietary fiber. The pectin, the algae gum in the kelp and seaweed in the fruit, and the atladin glycogen in the konjac belong to the soluble dietary fiber. After the water absorption, it will swell and has a sticky feeling. Class substances, increased satiety and control weight. The foods include apples, barley, carrots, citrus fruits, oats, etc.

Insuper dietary fibers are mainly composed of plant cell walls, such as cellulose and lignin. It cannot be dissolved in water, but it can stimulate intestinal peristalsis, improve constipation, and prevent colon malignant lesions. The foods include miscellaneous beans, oats, brown rice, wheat bran, bamboo shoots, sweet potato leaves, etc.

How much is the dietary fiber?

For general healthy adults, the recommended intake of dietary fiber is 25 grams/day, and some surveys have shown that the daily intake of residents in my country is only 13 grams, only half of the recommended amount.

As for patients with chronic diseases such as obesity, diabetes, hypertension, constipation, etc., the dietary fiber intake can be appropriately increased to 30 grams/day. Elderly people with weakening gastrointestinal function can be controlled at about 18 grams.

If special groups such as intestinal obstruction, gastric paralysis, or surgery have been performed, it should be reduced to less than 12 grams. Generally, 5-8 grams can be reduced.

What foods should I eat more for dietary fiber?

Full grain: Full grain refers to the grains of bran, germ and embryo and its natural nutritional ingredients without fine processing, or although it is grinded, crushed, crushed, and crushed. Such as oats, black rice, green rice, brown rice, yellow rice, buckwheat, barley, etc.

Potatoes: Foods such as sweet potatoes, taro, potatoes, yam can be used as a staple food to replace some fine white rice noodles. Generally, adults can eat 50-100 grams of potato per day (heavy).

The highest dietary fiber content of potato taro is konjac, up to 74.4 grams/100 grams. Because raw konjac is poisonous, konjac processing foods are common on the market, such as konjac, konjac tofu, and konjac Liangpi.

Miscellaneous beans: mung beans, red beans, peas, broad beans, kidney beans, eagle -mouth beans and other beans have high starch content, called miscellaneous beans. Although red beans and mung beans have better taste after peeling, it is best to eat skin.

Beans' dietary fiber content is very rich. If there is no special discomfort, try to eat a little every day. The total amount of whole grains and beans that adults eat daily can be 50-150 grams (heavy).

Vegetables: Vegetables, Western blue flowers, leeks, spoiled vegetables, colorful peppers, lettuce, winter melon, etc. are all rich in dietary fiber. Generally, adults are recommended to eat a pound of vegetables every day.

Monochemicals: Monochemical ingredients can choose sea, fungus, laver, etc. The content of dry bacteria dietary fiber is high, such as 47.8 grams/100 grams of dry pine mushrooms, 32.3 grams/100 grams of dried mushrooms, and 29.9 grams/100 grams of dry fungus.

Fruits: Korla Xiang Pear, Ginseng, Pomegranate, Kiwi, Mulberry, Apple, Raspberry, Guava, Avocado and other fruits. The dietary fiber content is very good. Generally, adults can eat 200-350 grams of fruits a day.

Nut seeds: Chia seeds, Badan wood, sesame, walnuts, sunflower seeds, cashews, pine nuts, hazelnuts, etc. The content of dietary fiber is very good. Generally, adults can replace nuts with them. 10gram. (Edit Li Chuang)

- END -