Cellulose - a general term for carbohydrates that the body is not able to digest. Fiber is found in all plant foods, be it fruit, vegetables, cereals or legumes. Once in the body with food, fiber is not split in the stomach, but, despite this, has a very important impact on the whole process of digestion.
Since the products are high in fiber require more chewing, fiber slows down the process of eating the food and makes it easier to feel satiety - that, in turn, prevents overeating. Fiber slows the digestion of food, so the glucose
Glucose: The energy source
(sugar) contained in the food permeates slowly into the blood - thus, the products with high fiber content helps maintain blood sugar
Blood sugar - one of the main indicators of human health
fine.
There are two basic types of fiber, each having a different effect on the body:
- Insoluble fiber consists essentially of a plant cell walls, it is insoluble in water and has a laxative effect on the body.
- Soluble fiber includes polysaccharides (carbohydrate complex) is dissolved in water, and thereby reducing the level of cholesterol and blood sugar
Blood sugar - a very important indicator
.
Sources of fiber
The source of dietary fiber are the only vegetable products: no matter how tough the meat was not, it does not contain a single gram of fiber.
The main sources of dietary fiber:
- Whole grains (bread, cereal), brown rice
- Nuts and grains
- Legumes (beans, beans, dried peas)
- Fruit
- Veggies
The smaller the degree of processing of the product, the greater the fiber therein. Very little fat is found in foods made with white flour - the usual white bread, pasta. The rate of fiber in the diet of an adult - from twenty-five to thirty grams.
Fruits and vegetables rich in fiber:
- Apples
- Beans
- Berries
- Broccoli
- Brussels sprouts
- Carrot
- Cauliflower
- Dates
- Oranges
- Pears
- Peas
- Prune
Increasing the amount of fiber in the diet, it is important both to increase the amount of fluids you drink at least eight glasses of fluid a day - this helps prevent constipation caused by too much fat.
The benefits of fiber
Cellulose has very beneficial effects on the intestine:
- Fiber cleave the bacteria that inhabit the intestine.
- The cleavage products - and acid gases (this process is called fermentation). Insoluble fiber does not split completely, because its structure (walls of plant cells) are almost indestructible.
- Simple organic acids formed during fermentation of fiber, absorbed in the intestine, allowing the energy range of internal organs - and in particular, the liver.
- Gases produced during the fermentation of fiber softens stools, relieve constipation.
Fiber not only acts as a mild, natural laxative, but also as a prophylactic for the prevention of certain diseases. In addition, adequate fiber content in the diet helps to maintain a normal weight.
Fiber as a natural laxative
By absorbing a large amount of fluid in the intestine, fiber and its fermentation products soften stool, thus helping to fight constipation. Even in the case of chronic constipation visible improvement is observed within a few hours or days after the beginning of the use of fiber in large quantities. Since the fiber makes the natural process of defecation easier diet with adequate amounts of fiber not only helps fight constipation, but also to prevent hemorrhoids. On average, the process of passage of food through the stomach and intestine takes about thirty-nine hours for women and thirty-one hours in men, and the effect of fiber significantly accelerates this process.
The fiber in the prevention of diseases
Adequate fiber content in the diet helps to reduce the risk of developing certain diseases. Among them:
- Heart diseases. Medical studies have shown that soluble fiber (contained, for example, legumes, oatmeal products from barley and rye) helps to reduce cholesterol, triglycerides and other compounds in the blood, which increase the risk of heart disease.
- Cancer. The use of fiber accelerates the passage of food through the esophagus and, as a consequence, restricts the devastating effects on the intestine of certain hazardous substances in food. Also, presumably, the use of fiber reduces the risk of breast cancer and uterine cancer.
- Diabetes. Fiber in the diet helps to regulate blood sugar levels, thereby preventing the development of different types of diabetes. Fiber is helpful for people with diabetes: normalizing blood sugar, fiber reduces the need for medications.
- Diverticulosis. Diverticulosis (diverticular disease) - a condition characterized by the appearance of saccular formations in the intestinal walls. When inflammation or infection provokes a state of diverticulitis - an acute disease accompanied by severe pain, diarrhea, constipation and other problems. Fiber, cleaning the intestines, helps to normalize its work and prevent the development of such diseases.
- Kidney stones and gall bladder. Digestive disorders lead to a sharp rise in blood sugar levels. To compensate for this increase, the body begins to produce increased amounts of insulin
The principles of action of insulin - the science of saving lives
Too high levels in the blood which stimulates, in addition to diabetes, kidney stones and gall bladder. Fiber normalizes digestion, helps to avoid such problems.
Fiber for weight loss
Food rich in fiber are usually better fed, whereby the use of such products can saturate faster and longer without feeling hungry. Of course, being an essential tool in the fight against excess weight, fiber itself does not cause weight loss, but rather helps to maintain normal weight and combat overeating. To normalize the weight, it is necessary first of all to choose calorie foods rich in fiber - e.g., various vegetables and most fruits.
