For example, many people will encounter an embarrassing problem-constipation. There are many reasons for constipation, one of which is that the food we eat now is too fine. In order to pursue a good taste, we all eat the food made of refined rice flour, but we don't know that this kind of rice flour loses a lot of essence during processing, such as various trace elements, vitamin B family, dietary fiber and so on. Among them, the lack of dietary fiber is the root cause of constipation, which can also cause diseases such as hypertension and hyperlipidemia in severe cases.
So what is dietary fiber? What nutrition can you provide for the human body? Is there any other function besides constipation?
Let's meet dietary fiber first.
The human body needs seven nutrients, including three thermogenic nutrients, vitamins, minerals, water and dietary fiber. The first six are easy to understand, and the last dietary fiber may not be clear to many people about its nutritional function.
In fact, dietary fiber can't be digested and can't generate heat after entering the human body. This is what makes people confused. It can't produce heat and can't be digested, so why should we eat it? Therefore, dietary fiber has been regarded as a non-nutritive substance for a long time, which has been ignored by people. However, with the development of modern medicine and nutrition, it is found that dietary fiber can not directly provide nutrition for human body, but it has the functions of relaxing bowels, lowering blood pressure, lowering blood fat, regulating blood sugar level, resisting cancer and detoxifying, and plays an important role in preventing constipation, obesity, hypertension, hyperlipidemia, diabetes and intestinal cancer.
In other words, the surface of dietary fiber looks less functional than other nutrients, but it is very important in preventing various diseases, so it is not excessive to be called the seventh nutrient.
How many types of dietary fiber are there? How to supplement them?
Generally speaking, according to whether it can be dissolved in water, people divide dietary fiber into two categories: one is called water-soluble dietary fiber, which, as the name implies, is soluble in water and can absorb water. Such as gum, seaweed gum, oligosaccharide, etc. , mainly from fruits and vegetables, kelp and other foods. If you want to lose weight and control it, it is a natural slimming ingredient. The other is called water-insoluble dietary fiber, which is insoluble in water and cannot be decomposed by human body, such as cellulose, hemicellulose, lignin, chitin and so on. They mainly come from whole grains, beans, fruits and vegetables. They are hard in texture and are not easily fermented and decomposed by bacteria in the large intestine, but they are equivalent to the skeleton of stool. In the intestine, they will continue to absorb and swell, soften feces, thus alleviating constipation and helping to prevent intestinal related diseases.
Then how do I know which are water-soluble dietary fibers? Which ones are insoluble in water?
Distinguishing them is very simple. When cooking barley, potatoes, potatoes and other foods, if you can clearly see the soup thickening, then these foods contain soluble fiber. On the contrary, the food you cook will not thicken them, such as brown rice and corn, so they contain insoluble fiber.
From this point of view, although dietary fiber can not directly provide nutrition and calories for the body. But it is also indispensable. Knowing its importance, how to supplement it?
Just like supplementing nutrients such as protein and vitamins, the best way to supplement dietary fiber is through food supplement. Dietary fiber only exists in plant foods, and meat, eggs and milk do not contain dietary fiber. Different plants not only contain different kinds of dietary fiber, but also have different contents. Among them, the contents of wheat bran, buckwheat, corn, pericarp and some green leafy vegetables are relatively high, especially wheat bran, and the dietary fiber content is as high as 70%.
1. Glutinous rice contains dietary fiber, such as oat, corn, Qiao Mai, oil wheat, sorghum, black rice, sweet potato, taro, adzuki bean, mung bean, ginger bean, kidney bean and pea.
2. Vegetables containing dietary fiber include kidney beans, green beans, potatoes, minced fish, tomatoes, zucchini, persimmon ginger, garlic sprouts and leeks. Water spinach, stuffed vegetables, spinach and bean sprouts. Cabbage nest, eggplant, broccoli radish, pumpkin, bitter gourd, new mushroom, Flammulina velutipes, fungus kelp
3. Fruits containing dietary fiber include citrus, pomegranate, mulberry, apple, pear, plum, macaque, peach and jujube.
4. Nuts contain dietary fiber, such as black sesame seeds, sunflower seeds, dried pine nuts, almonds and dried walnuts. But nuts, with high fat content, are not regarded as the main source of dietary fiber.
Speaking of which, you may have found that there is no celery in the vegetables. Isn't celery rich in dietary fiber? In fact, many people are deceived by the illusion of celery. Although it has more gluten, the content of dietary fiber is actually not high, even cabbage and rape are not as good as it is. Therefore, don't regard celery as the champion of dietary fiber.
Knowing that the above foods are rich in dietary fiber, it is necessary to see how much dietary fiber we consume every day and how to eat it to meet our needs.
According to the dietary guidelines, adults can consume about 25 to 30 grams of dietary fiber every day. Let me help you figure out how much food you need to eat to consume these dietary fibers.
It should be: 2000 grams of vegetables, coarse grains 100g, apples10, bananas 19. God, there's so much to make up for. Is he exaggerating? ! Because of this, the average daily dietary fiber intake of Chinese residents is only about 1 1g, which is far from the recommended value. So what should we do?
First, the staple food should be mixed. We have always stressed that the staple food should be coarse and fine, eat less exquisite rice flour and eat more whole grains, which also makes us eat as much dietary fiber as possible. Of course, you also find that some cereals rich in dietary fiber don't taste very good, such as oats, corn residue, millet and so on. The food they cooked was too dry to swallow, so we mixed coarse grains with flour and rice to improve the taste. For example, making oatmeal, miscellaneous grains pasta, etc. will feel much better. According to the daily intake of 250 ~ 400 grams of grain, you can still eat 100 grams of coarse grains.
Second, eat more fruits and vegetables. Choose some vegetables and fruits rich in dietary fiber every day, especially green leafy vegetables, konjac, pumpkin, radish and other vegetables with large dietary fiber content, and also eat the roots, stems and leaves of some vegetables. Try not to fry them when they are cold, and try to reduce the loss of dietary fiber. The same is true of fruit. Try to eat fruits with skin, because the dietary fiber in the skin is higher than that in the pulp, such as apples and pears. Peaches, etc. Don't squeeze the juice if you want.
Third, there should be beans in the daily diet. Fresh beans such as edamame and peas are all high-fiber foods. Adding them to cooking or cooking every day is a good source of dietary fiber. In addition, soybean is also rich in dietary fiber, but soybean products will lose a lot of dietary fiber during processing, but soybean milk, especially soybean milk with green residue, can retain most of the dietary fiber in soybean. Every 200ml cup of soybean milk can consume 1.5g of dietary fiber, which is very rich.
Patients with chronic diseases such as hypertension, diabetes, hyperlipidemia and constipation should try to eat foods rich in dietary fiber. However, some elderly people may have weak digestive ability and feel uncomfortable eating directly. At this time, you can make some high-fiber foods soft and rotten. If eaten in paste or paste, it can reduce the irritation to the gastrointestinal tract.