Prevention and cure constipation
Dietary fiber has a large volume, which can promote intestinal peristalsis and reduce the residence time of food in the intestine, and the water in it is not easy to be absorbed. On the other hand, dietary fiber is fermented by bacteria in the large intestine, which directly absorbs the water in the fiber, softens the stool and has a laxative effect.
Conducive to weight loss
Obesity is generally related to the increase of calorie intake or the decrease of physical activity in food. Increasing the dietary fiber content in the diet can reduce the intake of heat energy, reduce the digestion and absorption of nutrients in the intestine, and finally make the body fat consumption play a role in losing weight. Dietary fiber in orange cold weather expands 200-250 times when it meets water, which can not only make people feel slightly full, but also reduce the absorption of excess heat. It can also coat excess sugar and grease and excrete them together with the old deposited waste in the intestine, thus achieving the purpose of slimming. This can be said to be an effective and safe way to lose weight.
Prevention of colon and rectal cancer
The occurrence of these two cancers is mainly related to the long stay time of carcinogens in the intestine and the long contact time with the intestinal wall. Increasing the content of dietary fiber can reduce the concentration of carcinogen, and dietary fiber can stimulate intestinal peristalsis, which greatly shortens the contact time between carcinogen and intestinal wall. Scholars agree that excessive intake of animal fat, coupled with insufficient intake of cellulose, is an important cause of these two cancers.
Prevention and treatment of hemorrhoids
Hemorrhoids are caused by long-term congestion and congestion caused by constipation. Because of the laxative effect of dietary fiber, it can reduce the pressure around the anus and make the blood smooth, thus playing a role in preventing and treating hemorrhoids.
Promote the absorption of calcium
Only 30% of calcium (RDI=800- 1200mg/d) is absorbed and 70% is excreted. Effect of water-soluble dietary fiber on calcium bioavailability: improving intestinal calcium absorption, calcium balance and bone mineral density.
Reduce blood lipid and prevent coronary heart disease.
Because some components in dietary fiber can be combined with cholesterol, lignin can be combined with cholic acid, and cholic acid can be directly discharged from feces, thus consuming cholesterol in the body to supplement cholesterol consumed in bile, thereby lowering cholesterol and preventing coronary heart disease.
Improve the symptoms of diabetes
Pectin in dietary fiber can reduce the absorption efficiency of food in intestine and the absorption speed of glucose, so that blood sugar will not rise sharply after meals, which is beneficial to the improvement of diabetes. Scholars' research shows that dietary fiber has the function of lowering blood sugar. The experiment showed that 26 grams of edible corn husk (containing 9 1.2% fiber) or soybean husk (containing 86.7% fiber) was added to the diet every day. Results After 28-30 days, the glucose tolerance was obviously improved. Therefore, increasing dietary fiber in diabetic diet for a long time can reduce insulin demand and control postprandial metabolism, which should be used as an auxiliary measure for diabetes treatment.
Improve oral and dental functions
Modern people have fewer and fewer opportunities to use oral muscles and teeth, because food is more delicate and soft. Therefore, tooth loss and dental caries are becoming more and more common. Increasing the cellulose in the diet will naturally increase the chances of chewing with oral muscles and teeth. In the long run, the oral cavity will be healthy and its function will be improved.
Prevention and treatment of gallstones
The formation of gallstones is related to the high cholesterol content in bile, because dietary fiber can bind cholesterol and promote bile secretion and circulation. Therefore, the formation of gallstones can be prevented. Some people add 20-30 grams of bran fiber to patients every day, and after one month, gallstones can be found to shrink, which is related to smooth bile.
Prevention of breast cancer in women
According to epidemiological investigation, the occurrence of breast cancer is related to high fat, high sugar, high meat and low dietary fiber intake. Because too much fat in the body will promote the synthesis of some hormones, form an imbalance between hormones, and lead to an increase in hormone levels in the breast.
Diseases of digestive system
Polymer water-soluble dietary fiber refers to carbohydrate polymers naturally existing, extracted or synthesized in plants, with a degree of polymerization DP ≥3, which is not digested and absorbed by human body and is beneficial to human health. Known as the "seventh nutrient" necessary for human body (apple collagen). Polymer water-soluble dietary fiber can form a protective film in human body, absorb heavy metals and excrete them together with harmful substances and nuclear radioactive substances, thus achieving the functions of detoxification, beauty and health care. Because apple collagen is insoluble in alcohol and decomposes oil, it can accelerate the excretion of alcohol, oil and toxic substances, and play a role in protecting the liver and strengthening the body.
profit
Keep the digestive system healthy
boost one's immune system
Lowering cholesterol and hypertension
Reduce insulin and triglycerides
◇ Relax, clear the intestines and strengthen the stomach.
Prevent cardiovascular diseases, cancer, diabetes and other diseases.
Balance hormones in the body and reduce hormone-related cancers.
Examples of food
We all know that foods rich in dietary fiber are good for our health, so what foods are rich in dietary fiber? Chinese medicine has summarized six kinds of high-fiber foods, which can help you get dietary fiber easily every day.
Sour Horn: Sour Horn is the treasure of the whole body, rich in nutrition, containing protein, dietary fiber, various organic acids, sugars, calcium, iron, zinc and other minerals, which can stimulate the appetite, strengthen the spleen, clear the liver, improve eyesight and supplement calcium.
Fig has a high dietary fiber content, with 6.6 grams of dietary fiber per 240 grams. It is also rich in calcium, potassium and magnesium. Studies have shown that fig dietary fiber can help prevent breast cancer. If you can't eat fresh, dried figs can do.
. Beans dried peas, lentils, black peas and green beans are all stars in high-fiber foods. Most beans are rich in protein, folic acid, iron and B vitamins, while the fat content is extremely low. The more beans you eat, the healthier your heart will be.
Barley. The fiber content of barley is equivalent to that of beans. Dietary fiber in barley is beneficial to lowering cholesterol and promoting intestinal health. At the same time, it is also rich in selenium, which helps to reduce the risk of rectal cancer and promote thyroid hormone metabolism.
eggplant Many people think eggplant is soft and has little dietary fiber. In fact, eggplant can provide 3 grams of fiber for every 20 calories. Eggplant is convenient to provide more dietary fiber because of its low calorie.
pear The energy of a pear is about 100 calories and contains 5.2 grams of dietary fiber. Besides making fruit, pears can also be used as cold dishes.
Green leafy vegetables. A cup of Chinese kale can provide a person with 1 1% fiber, 5 times of vitamin K, 2 times of vitamin A and 60% of vitamin C every day, but the calorie is only 2 1. Two cups of spinach have 4.3 grams of dietary fiber, and lettuce has 2 grams.
Flammulina velutipes dry Flammulina velutipes contains 8.87% protein, 60.2% carbohydrate, 7.4% crude fiber and 2.7% dietary fiber. It is not only a delicious food, but also a good health food.