Whenever we talk about healthy diet, the concept of "three vegetables and two fruits" is advocated in diet education proposed by the Ministry of Health and Welfare, the National Health Administration (hereinafter referred to as the Ministry of Welfare, the National Health Administration) or major hospitals, calling on everyone to eat at least three portions of vegetables and two portions of fruit every day, and there are also paired with unfinished full grain or root-type foods (such as swallow malt and lotus root) to replace refined powder. Among these dietary suggestions, there is actually an important principle hidden - that is, "to take in sufficient dietary fiber"! What is the dietary fiber? What are the benefits of dietary stamina? Let health designer brand nutritionist Sean come to answer you one by one!
What is a dietary fiber?Dietary fiber refers to carbohydrates and lignin that are edible and cannot be digested by human kidney enzymes. Although the human body cannot directly absorb and utilize these materials to generate energy, they are indispensable nutrients for the human body and can bring many very important benefits to our health. Therefore, we need to take a sufficient amount of dietary fiber every day to maintain our health.
Dietary fibers can be divided into two categories: "water-soluble dietary fibers" and "water-insoluble dietary fibers", which have different functions according to their characteristics:
. Water-soluble dietary fiber: The ingredients of water-soluble dietary fiber include: Pectin, Gums, chicory fiber (Inulin), oligosaccharide … etc., all belong to this category and are usually found in softer and more viscous foods, such as okra, fungus, etc. The main function of water-soluble dietary fiber is to help adjust blood sugar and blood lipids, increase foot feeling, etc.
. Water-insoluble dietary fiber: The ingredients of water-insoluble dietary fiber include: lignin, Cellulose, Chitin … etc. It is mostly found in harder and rougher foods, such as sweet potato leaves, brown rice, etc. The main functions of water-insoluble dietary fiber can help promote peristalsis in the kidneys and help defecate.
What are the benefits of dietary fiber? Why is it so important to our health? Sean helps everyone here to sort out five major dietary rigs, let’s take a look!
1. When the blood sugar is normal after the meal, after we have a meal, the powder in the food will be digested to produce monosaccharide, which will then be absorbed into the body from the kidneys. At this time, blood sugar will begin to rise. Then the body secretes insulin to promote the intake of the cells to the sugar, help blood sugar return to normal levels, and avoid high blood sugar. However, for people with excessive refined sugar or diabetic patients, blood sugar is easily poorly controlled and violent fluctuations are caused, causing body burden. At this time, dietary fiber (especially water-soluble dietary fiber) is very important. It can be mixed with food, reduce the rate of absorption of sugar, and prevent rapid increase in blood sugar. Therefore, it has a very great benefit for post-meal blood sugar.
2. Bile is a digestive fluid containing cholesterol. It plays an important role in the process of digesting food in our human body. It is constantly recycled and reused in the body. When there is dietary staplement, it will be combined with the juice to increase the amount of juice to be discharged from the body. At this time, in order to replenish the excreted juice, the liver consumes more sterol in the blood to make juice, which can reduce the concentration of blood sterol and blood lipids and achieve the effect of regulating blood lipids. In addition, the dietary fiber itself can also help reduce the absorption of oil in diet, and also has the effect of helping to reduce blood lipids.
3. Increase foot feeling and help defecate water-soluble dietary fiber enters the body, absorbs water and expands the body, thereby extending the time of stomach emptying, achieving the effect of extending foot feeling and reducing intake, which helps control weight.
Instead of water-soluble dietary fiber, it can stimulate gastric peristalsis, increase titration, and change titration, which can make defecation smoother. During the squirming of the tract, the waste and sewage attached to the tract can also be excreted to prevent it from being stored in the body and maintaining the health of the tract.
4. As Prebiotics, also known as probiotics and prebiotics, it refers to substances that can promote the growth of probiotics. We can understand probiotics as foods that can help probiotics grow smoothly in our kidneys.
Some dietary fibers such as chicory fibers, fructooligosaccharides, etc., can not only develop the function of their own dietary fibers after entering the kidneys, but can also survive as probiotics and provide the necessary nourishment for probiotic growth. The short chain fatty acid (SCFA) that helps probiotics produce good health for the body, which not only creates the kidneys into a growing environment that is beneficial to good bacteria, but also inhibits the proliferation of bad bacteria and further helps the kidneys to be healthy.
5. Reduce cancer incidence for many years. Cancer has always been the top ten causes of death among the people. Therefore, a large part of the purpose of healthy eating is to prevent the occurrence of cancer.. Based on the results of a series of research results such as epidemiology, animals and clinical studies, a conclusion has been drawn: taking enough high-quality foods, such as vegetables, fruits, and all grains, can not only prevent direct kidney cancer from the brain, but also reduce the risk of breast cancer, esophageal cancer, gastric cancer, adenocarcinoma, endometrial cancer and ovarian cancer. This is because dietary fiber can dilute the concentration of harmful substances in the kidneys and help accelerate the discharge of stools; it can also adjust the functions of immune response, fight inflammation, maintain the health of kidney tract cells, and inhibit carcinogenic cell proliferation.
How much do you need to eat in a dietary fiber per day?According to the dietary guidelines of the Ministry of Health and Health and major hospitals, the dietary standard should take about 25 to 35 grams per day. In terms of calculation, it is about 3 servings of vegetables and 2 servings of fruit per day. However, the latest national nutrition survey found that regardless of gender or age, all our daily dietary fibers are understandard! Less than 20% of people can eat 3 servings of vegetables every day! If the dietary staplement is insufficient for a long time, it will easily increase the risk of chronic diseases such as cardiovascular disease and cancer in the future. Therefore, next Sean will bring you all to understand what high-dietary fiber foods are available!
What foods are rich in dietary fibers?Among the six major types of food defined by the Ministry of Welfare and Health Administration, high-diet fiber foods are mostly found in all kinds of foods, vegetables and fruits. So what foods in our daily diet belong to high-dietary fiber foods? Let’s have a look together!
. Full-view miscellaneous species: red beans, green beans, swallow maize, red quinoa, corn, brown rice, lotus root, pumpkin, sweet potato, taro
. Vegetables: black fungus, seaweed buds, burdock, black bean sprouts, mushrooms, okra, sweet potato leaves, red cabbage, bitter melon, spinach
. Fruit categories: black sausage, passion fruit, red heart sausage, durian, strange fruit, kara, lydine, strawberry, tomato, orange
The dietary fiber has many benefits, making it an important ring in a healthy diet. Therefore, it is recommended that everyone get enough dietary fiber every day! I wonder if you have any more understanding of dietary standards after reading the article?
Fu Xinding: In addition to growing more fruits and vegetables and supplementing dietary fertility, don’t forget to drink more water! Water is not only an important driving force for maintaining liquid balance in the body and promoting the New Death Cheung, but also nourishes the kidneys and helps maintain full effect in dietary standards, so that your daily life can be smooth and smooth!