Hello, everyone, I'm Xiao Xing, doctor of medicine, focusing on nutrition science for middle-aged and elderly people. Welcome to follow me and share interesting nutrition knowledge every day. First of all, prebiotics
After entering the human body, prebiotics are not digested by small intestine, but can be used by intestinal flora to produce probiotics, thus promoting intestinal health. Inulin, fructooligosaccharides, galactooligosaccharides and xylitol are all prebiotics that can be easily obtained from food in daily life.
Second, vegetables
Celery: Celery is rich in dietary fiber, and filaments visible to the naked eye are one kind of dietary fiber. Celery is rich in dietary fiber and has the benefit of lowering blood pressure. Lettuce: Lettuce, also known as lettuce, contains a variety of nutrients, including not only dietary fiber, but also prebiotics, protein, vitamins and minerals. Leek: The dietary fiber content in leek is particularly high. In addition, it is rich in prebiotics, and eating leeks helps to exhaust and defecate. Cabbage: Also called cabbage and purple cabbage. Cabbage is low in calories, and all kinds of cabbages are good sources of potassium, which are rich in dietary fiber and can promote intestinal peristalsis. Lotus root: Mucin and dietary fiber in lotus root can combine with cholate in human body, cholesterol and triglyceride in food, and accelerate its excretion from feces. Three, potatoes and legumes.
Sweet potato: Sweet potato is rich in soluble and insoluble dietary fiber, which can promote defecation. Mung beans, red beans and soybeans: There are more dietary fibers in beans than potatoes, and there are oligosaccharides in soybeans that promote the reproduction of probiotics, that is, prebiotics, which can maintain intestinal flora, promote intestinal health and prevent constipation. Coarse grains: Whole grains are rich in dietary fiber, such as oats, brown rice and quinoa, which has a good effect on promoting defecation. Fourth, fruit.
Banana: Banana is rich in fructooligosaccharides, which is a kind of fruit with more prebiotics. You can try "yogurt, oats and bananas" when you are constipated. Yogurt contains probiotics and bananas contain prebiotics. Oats are rich in dietary fiber.
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