What are high-fiber foods 1 and figs?
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.
2. Apple
Apples contain dietary fiber and pectin, which is beneficial to gastrointestinal peristalsis and helps to detoxify. Calcium in apples contributes to the metabolism of excess salt in the body and eliminates edema. Apple is rich in potassium, which can relieve edema caused by excessive sodium intake and has diuretic effect.
3.pitaya
Pitaya is a kind of fruit with high fiber and low calorie. Eating this fruit can effectively detoxify and lose weight, so it is deeply loved by dieters. Pitaya contains vitamin C for whitening skin and abundant water-soluble dietary fiber, which has the functions of reducing weight, lowering blood sugar, moistening intestine and preventing colorectal cancer. Pitaya is also effective in preventing constipation.
4. Mung beans
Mung bean is rich in nutrition, and its grain contains 22% ~ 26% protein, which is 2.3 times that of wheat flour, 2.7 times that of millet, 3.0 times that of corn flour, 3.2 times that of rice and 4.6 times that of sweet potato flour. Among them, globulin is 53.5%, albumin is 15.3%, glutenin is 13.7%, and gliadin is 1.0%. In mung bean protein, the content of eight essential amino acids is 0.24% ~ 2.0%, which is 2~5 times that of cereals. Mung bean seeds contain about 50% starch, which is second only to cereals, including 29% amylose and 7 1% amylopectin. The fiber content in mung beans is relatively high, generally 3%~4%, while that in cereals is only 1% ~ 2%. Aquatic products and livestock and poultry do not contain cellulose.
5. Black rice
Black rice has black skin, fine texture and black shell. The porridge cooked is black, tender, black and crystal clear, and the medicine is light and mellow. Black rice has high nutritional value and belongs to a high protein variety. According to the analysis and determination, the content of protein is 9.56% ~ 1 1.8%, which is 6.8% higher than that of ordinary rice and 2.70% higher than that of ordinary rice. It is also rich in 16 kinds of amino acids, among which the content of lysine is 3 ~ 3.5 times higher than that of ordinary rice, arginine is more than 2 times higher, and aspartic acid is more than that of ordinary rice. In addition, the contents of vitamin B 1, B2, phosphorus, iron, zinc, aluminum, selenium and other nutrients beneficial to human health are also much higher than those of ordinary rice.
6. Oats
Oats have high nutritional value, and the content of protein in cereals is higher than other cereal crops. The protein content of cultivated oat varieties is generally 13% ~ 22%. The content of amino acids in protein is balanced and its composition is comprehensive, and it does not change obviously with the content of protein. This high-quality protein has a good effect on improving human nutrition, intelligence and bone development. Diabetic people might as well eat oats for breakfast.
7.buckwheat
Buckwheat has high nutritional value. According to the analysis of the nutritional components of main cereals in China by the Institute of Health of China Academy of Medical Sciences, the buckwheat flour contains protein 10.6g per 100g, which is higher than that of rice (6.8g) and similar to that of wheat flour (9.9g). The fat content is 2.5g, which is higher than that of rice (1.3g) and flour (1.8g). The carbohydrate content is 72.2g, and the heat is 1482. 13kJ. Protein of buckwheat is mainly globulin, of which 40% is soluble. It contains 8 kinds of amino acids necessary for human body, belonging to complete protein; Grain is rich in lysine, the content of which is 740mg/ 100g, which is 2.7 times that of rice and 0.3 times that of wheat flour. People with diabetes often eat buckwheat, which has obvious hypoglycemic effect.
8.konjac
Amorphophallus konjac is rich in dietary fiber, which can provide glucomannan in large quantities, with low calorie, low fat and high fiber, which is helpful for human digestion, slimming and beauty. Glucomannan, the main component of konjac, is rich in dietary fiber, various amino acids and trace elements. Regular consumption has many benefits for diabetes.
9.asparagus
Asparagus is not only rich in cellulose, but also rich in protein, vitamins, minerals and other nutrients, which can balance human nutrition and promote metabolism. Asparagus contains many nutrients. Asparagus and potassium have diuretic effect, which can eliminate excess water in the body and is beneficial to detoxification. In addition, asparagus contains essential amino acids, protein, vitamins, cellulose, magnesium, manganese, selenium and other trace elements, and has the effect of clearing away heat and toxic materials.
10, kelp
The dietary fiber contained in kelp is mainly water-soluble fiber, which helps to lower blood cholesterol. Kelp contains mannitol, which is a good helper for diuresis and detumescence. Kelp is rich in iodine, which can promote the metabolism of triglycerides in human blood. In addition, kelp also contains colloid and minerals, which helps to regulate the physiological function of human body and is a good helper for the smooth metabolism of human body. Kelp is delicious whether it is soup, fried or cold. Put a few drops of vinegar when cooking, which can not only flavor, but also benefit the absorption of calcium.
1 1, yam
Yam is rich in fiber, which can easily make people feel full and suppress appetite, and rich dietary fiber can also promote gastrointestinal peristalsis and defecation. Yam can clean the digestive system, reduce subcutaneous fat deposition, prevent obesity and increase immune function. Yam is rich in mucin, which can effectively lower blood sugar and indirectly regulate insulin level in the body. The porridge cooked with yam can also solve the constipation problem, and it is a diet food with balanced nutrition. The best detoxification effect of yam is raw food. You can cut peeled white yam and pineapple into small pieces and drink them together into juice, which has the functions of strengthening the stomach and regulating the intestines.
12, sweet potato
Sweet potato is rich in dietary fiber, gum and other substances that promote defecation, and its calorie is relatively low, which makes people feel full and helps to lose weight. The fiber contained in sweet potato is soft and easy to digest, which can promote gastrointestinal peristalsis and help defecation. If sweet potatoes are eaten with other grains, you can lose weight.
13, coix seed
Coix seed contains nutrients such as sugar, protein, fat, dietary fiber, vitamins, potassium, calcium, iron, etc., which can supplement the nutrients needed by human body and promote metabolism. Coix seed can improve blood circulation and water metabolism in the body, play the role of diuresis and detumescence, and help to improve edema and obesity. Drinking coix seed water is a good way to detoxify. Boiling Coix seed directly with boiling water can not only detoxify, but also whiten the skin.
14 onion
Onions can promote gastrointestinal peristalsis, strengthen digestion, and contain a lot of sulfur. It is best to combine with protein. protein is particularly beneficial to the liver and helps to detoxify. Onion is rich in oligosaccharides, which can supplement nutrition for probiotics in the intestine, stimulate their growth and prevent constipation.
15, mushrooms
The cellulose contained in shiitake mushrooms can promote gastrointestinal peristalsis, prevent constipation and reduce the absorption of cholesterol in the intestine, so shiitake mushrooms have the effect of digestion and fat removal. Lentinus edodes also contains nucleic acid substances such as lentinan, which can promote the decomposition of cholesterol. Regular consumption of mushrooms can reduce the content of cholesterol and triglycerides.
16, 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. At the same time, the contents of magnesium, potassium, folic acid, B6, vitamin C and vitamin K in eggplant are very high.