Do you eat this kind of nutritional ingredients in food?

Dietary fiber has great health effects. It can be divided into soluble dietary fiber and unable to soluble dietary fiber. What are the differences between different types of dietary fiber to the health of the human body?

Soluble dietary fiber

Adding intestinal oil, controlling blood pressure

Points, algae gels in kelp and seaweed in fruits, as well as sacosin glycogen in konjacs are soluble dietary fiber, which will swell after water absorption. It has a viscosity.Grease, increased satiety and control weight.

Represents food: apples, barley, carrots, citrus fruits, oats, etc.

Unsubine dietary fiber

Stimulate intestinal peristalsis and improve constipation

Unsolved dietary fiber is 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.

Representative foods: miscellaneous beans, oats, brown rice, wheat bran, bamboo shoots, sweet potato leaves, etc.

Recommended intake of dietary fiber

How to adjust the standards of different people?

For general healthy adults, the recommended intake of dietary fiber is 25 grams/day, and some surveys have shown that the daily intake of the people in our 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.

Supplement dietary fiber

You can eat more food

1. Full grain: Full grain refers to unpaid processing, or although it has been grinded, crushed, crushed, etc., but still retains the bran, germ and embryo and its natural nutrients that the whole grain grains are retained.EssenceSuch as oats, black rice, green rice, brown rice, yellow rice, buckwheat, barley, etc.

2. Potatoes: foods such as sweet potatoes, taro, potatoes, yam can be used as a staple food to replace some refined 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, konjac Liangpi, etc.

3. 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.

The dietary fiber content of beans 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 every day can be 50-150 grams (heavy).

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

5. Monochemicals: Monochemical ingredients can choose kelp, fungus, laver, etc.The dietary fiber content of dry bacteria 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.

6. Fruits: Korla Xiang Pear, Jin Orange, 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.

7. Nut seeds: Chia seeds, Ba Danmu, sesame, walnuts, sunflower seeds, cashews, pine nuts, hazelnuts, etc. The content of dietary fiber is very good. Generally, adults can eat nuts alternately, eat a small number every day, a small number every day.Net weight 10 grams.

Text/Yukang (Professor of Clinical Nutrition Department of Beijing Union Hospital)

Source: Beijing Youth Daily

S18 Double Breast Pump-Tranquil Gray


Posted

in

by

Tags: