1, the first food rich in dietary fiber is bamboo shoots, and the main component of bamboo shoots is crude fiber.
2. Behind the bamboo shoots are potatoes, such as sweet potatoes and purple potatoes.
In addition, the dietary fiber content of celery is one of the best.
4. The dietary fiber content of eggplant in vegetables is very high.
5, vegetables rich in dietary fiber, and one thing that has to be mentioned is burdock, which is rich in dietary fiber and various minerals.
6. The dietary fiber content of figs in fruits is very high, with 6.6 grams of dietary fiber per 240 grams.
7. In addition to the above, green leafy vegetables and beans are rich in dietary fiber, so you can eat more at ordinary times.
Question 2: What are the high-fiber fruits and foods? High-fiber fresh fruit;
Pomegranate 4.8%, Mulberry 4. 1, Guava 5.9, Coconut 4.7, Olive 4.0, Fresh Walnut 4.3, Crataegus pinnatifida 3. 1, Beijing Duck and Pear 5. 1, Sydney 3.0, Kiwi 2.6 and Fruit of Life 3.5. 466636636
Traditional foods rich in fiber include wheat bran, corn, brown rice, soybeans, oats, buckwheat, water bamboo, celery, bitter gourd and so on.
The cellulose content of common foods is as follows:
Wheat bran: 3 1%
Cereals: 4- 10%, arranged from more to less as wheat grains, barley, corn, buckwheat flour, barley flour, sorghum rice and black rice.
Cereals: 8-9%; Oatmeal: 5-6%
The cellulose content of potatoes such as potatoes and sweet potatoes is about 3%.
Beans:
6- 15%, in descending order: soybean, mung bean, broad bean, kidney bean, pea, black bean, adzuki bean and mung bean.
Generally speaking, the finer the processing, the less the cellulose content, regardless of grain, potato or bean.
Vegetables: The content of bamboo shoots is the highest, the cellulose content of dried bamboo shoots reaches 30-40%, and the pepper exceeds 40%. The rest have higher cellulose content: bracken, cauliflower, spinach, pumpkin, Chinese cabbage and rape.
Fungi (dry): the cellulose content is the highest, of which the cellulose content of Tricholoma matsutake is close to 50%, and the ones exceeding 30% are Nostoc flagelliforme, Lentinus edodes, Tremella fuciformis and Auricularia auricula. In addition, the cellulose content of laver is also very high, reaching 20%.
Nuts: 3- 14%. /kloc-more than 0/0% are: black sesame, pine nuts and almonds; Below 10% are white sesame, walnut, hazelnut, walnut, sunflower seed, watermelon seed and peanut kernel.
Fruits: Dry red fruits are the most abundant, and the cellulose content is close to 50%, followed by dried mulberries, cherries, wild jujubes, dates, pomegranates, apples and pears.
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Question 3: What foods belong to dietary fiber? Traditional foods rich in fiber include wheat bran, corn, brown rice, soybeans, oats, buckwheat, water bamboo, celery, bitter gourd and fruits. Animal experiments show that plant fiber is more beneficial to human body than grain fiber. Although foods rich in dietary fiber have the above benefits, don't be partial to food. The correct dietary principles are: reducing fat intake, appropriately increasing the proportion of vegetables and fruits, and maintaining nutrition. Excessive dietary fiber may affect the absorption of calcium, iron and some vitamins. But if you master it properly, it will do more good than harm. As long as we mix coarse grains reasonably, eat more vegetables and fruits, and dietary fiber will have a miraculous effect on your health and longevity.
Question 4: What food contains dietary fiber? Dietary fiber is an edible part of plants, which can not be digested and absorbed by small intestine, and is of health significance to human body. Carbohydrates with polymerization degree ≥3.
Dietary fiber can prevent constipation, dyslipidemia and diabetes, which is beneficial to intestinal health.
Plant food is rich in dietary fiber, and the content in vegetables is generally 3%. The content of fruit is about 2%.
Carrots, celery, shepherd's purse, spinach and leeks are higher than tomatoes and eggplant.
Pineapple, strawberry and water chestnut are higher than bananas and apples.
The content of dietary fiber in the edge skin and pericarp of the same vegetable or fruit is higher than that in the center.
Therefore, when people eat unpolluted vegetables and fruits, they should try to eat the edge peel, peel, Chinese cabbage and pulp together.
Normal adults should consume 25 to 30 grams of dietary fiber every day.
This is easy to do, because normal adults consume 300-500 grams of vegetables and 200-400 grams of fruits every day; Among them, there are many dietary fibers.
Question 5: What are the 1 foods containing dietary fiber? Dietary fiber is a special nutrient, and its essence is polysaccharide in carbohydrates that cannot be decomposed by human digestive enzymes. There are hundreds of dietary fibers, including cellulose, hemicellulose, pectin, lignin, gum and plant viscose, seaweed polysaccharide and so on. Dietary fiber is a non-nutritive component in food, but it is beneficial to human health. 2 Food sources The source of food fiber is mainly plant food. There are a lot of cellulose, hemicellulose and lignin in the bran, chaff and soybean skin of cereals and beans. Oats and barley contain a lot of crude fiber; Lemons, oranges, apples, pineapples, bananas and other fruits and vegetables, such as cabbage, alfalfa, peas and broad beans, contain more pectin. In addition to dietary fiber with such rich sources, there are more pectin in recent years. In addition to such rich dietary fiber, many dietary fiber foods extracted from natural foods have appeared in recent years, and they also have better effects than ordinary dietary fiber, such as Xm (konjac) and water-soluble dietary fiber extracted from Jerusalem artichoke. It should be noted that dietary fiber is mostly insoluble, and only water-soluble dietary fiber can be absorbed by the human body. General physiological function of dietary fiber: this kind of substance can peristalsis the intestine, which is beneficial to the excretion of feces and can prevent constipation, rectal cancer, hemorrhoids and varicose veins of lower limbs; Can prevent cardiovascular diseases such as atherosclerosis and coronary heart disease; Prevent the formation of gallstones. It produces satiety, is beneficial for obese patients to eat, and can be used as slimming food. Improving glucose tolerance can regulate the blood sugar level of diabetic patients and can be used as food for diabetic patients. Improve intestinal flora and prevent intestinal cancer and appendicitis. The normal intake of dietary fiber should be determined according to the total food intake, which can generally be expressed as the following suitable ranges: low-energy diet [7.5× 1000 kJ (1800 kcal)] is 25g/d, and medium-energy diet [1.0×10000 kj. Excessive intake of dietary fiber will affect the absorption of other nutrients. However, increasing dietary fiber in moderation is very beneficial to constipation and obesity. 6 Remarks Dietary fiber is a non-starch polysaccharide in carbohydrates. However, since the 1970s, nutrition has made new progress. Today, nutritionists are still deeply studying the relationship between the structure, physical and chemical characteristics of dietary fiber and human health.
Question 6: What food contains the most dietary fiber? The first kind of food rich in dietary fiber is bamboo shoots, and the main component of bamboo shoots is crude fiber.
2
Behind the bamboo shoots are potatoes, such as sweet potatoes and purple potatoes.
three
In addition, the dietary fiber content of celery is also one of the best.
four
There is eggplant in vegetables, which is high in dietary fiber, although it is soft and crisp ~
five
Vegetables rich in dietary fiber and burdock are rich in dietary fiber and various minerals.
six
The dietary fiber content of figs in fruits is very high, with 6.6 grams of dietary fiber per 240 grams.
seven
In addition to the above, green leafy vegetables and beans are rich in dietary fiber, so you can eat more at ordinary times.
Question 7: What dietary fiber is a kind of indigestible carbohydrate? When dissolved in water, it can be divided into two basic types: water-soluble fiber and water-insoluble fiber. Cellulose, hemicellulose and lignin are three common water-insoluble fibers, which exist in plant cell walls. Pectin and gum are both water-soluble fibers and exist in non-fibrous substances in nature.
Common foods such as barley, beans, carrots, oranges, flax, oats, oat bran, etc. are rich in water-soluble fiber, which can slow down digestion, expel cholesterol as quickly as possible, help regulate immune system function and promote the discharge of toxic heavy metals in the body. Therefore, the blood sugar and cholesterol in the blood can be controlled above the ideal level, and it can also help diabetic patients improve their insulin levels and triglycerides.
Water-insoluble fibers include cellulose, lignin and some hemicellulose, as well as wheat bran, corn husk, celery, peel and root vegetables from food. Insoluble fiber can reduce the risk of intestinal cancer, prevent constipation and diverticulitis by absorbing toxic substances in food, and reduce toxins discharged by digestive tract bacteria. Most plants contain water-soluble and water-insoluble fibers, so a balanced intake of water-soluble and water-insoluble fibers in the diet can obtain different benefits.
Question 8: What are the functions of dietary fiber? Which foods contain dietary fiber? Introduce the function of dietary fiber.
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 makes the concentration of carcinogen relatively lower, and dietary fiber has 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 * * 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 * * *.
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.
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