1 oatmeal
oat
The high viscosity soluble fiber in oatmeal can slow down the digestion time of the stomach and keep people full. Oats can moisten the intestines to relieve constipation, promote the increase of stool volume and moisture, cooperate with fiber to promote gastrointestinal peristalsis, and play the role of relaxing bowels and detoxifying. It is a good choice to make steamed oats into juice as a drink. Other ingredients, such as apples, raisins, etc., can also be added during beating, and nutrition can help relieve constipation!
2. Chinese yam
Chinese 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.
3. Sweet potato
sweet potato
Sweet potato is rich in dietary fiber and other substances that promote defecation, and its calorie is very low, which makes people feel full easily.
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.
4.celery
celery
Celery has a low calorie value, and most of the plant fibers contained are water-insoluble fibers, which is easy to make people feel full and help promote gastrointestinal peristalsis. It is also found that celery is rich in water and fiber, and also contains a chemical that can accelerate the decomposition and disappearance of fat. The process of chewing celery can make facial muscles move and play the role of face-lifting.
5. Apple
apple
Apple contains dietary fiber and pectin, which is beneficial to gastrointestinal peristalsis and clearing serum cholesterol. Calcium in apples contributes to the metabolism of excess salt in the body and eliminates edema. At the same time, apples are rich in potassium, which can relieve edema caused by excessive sodium intake and have diuretic effect. People who eat apples regularly have about 20% lower cholesterol than those who don't eat apples regularly. At the same time, apples also contain more crude fiber, which can be digested slowly in the stomach, feel full and lose weight.
6. Brown rice
unpolished rice
Brown rice is what people call whole rice. The rice bran it retains is rich in cellulose, which can absorb water and fat, and at the same time, it can help the whole intestine to defecate conveniently and help detoxify.
Eating a bowl of steamed brown rice or a cup of brown rice soybean milk for breakfast every day is a good way to detoxify. In addition, the glycemic index of brown rice is lower than that of white rice, which can enhance satiety, help control appetite and help obese people lose weight.
7.asparagus
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 a variety of nutrients, including aspartic acid and potassium, which has diuretic effect, can eliminate excess water in the body and is beneficial to detoxification. In addition, asparagus contains essential amino acids, protein, vitamins, fibrin and trace elements such as magnesium, manganese and selenium, which has the effect of clearing away heat and toxic materials.
8. Macroalgae
Giant algae
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.
Matters needing attention in eating high fiber food
Although high-fiber food is beneficial to prevent obesity, help obese patients reduce energy absorption and control blood sugar level, excessive intake of cellulose may also lead to absorption disorders of some salt-free and fat-soluble vitamins in the body. At the same time, it stimulates the stomach and is easy to flatulence. In particular, patients with esophageal and gastric diseases and gastrointestinal weakness should not eat high-fiber food. If you eat too much dietary fiber, it may aggravate the symptoms. Old people and children should also reduce the intake of cellulose in moderation. If the food is chopped or boiled soft, it will reduce the irritation to the stomach. Therefore, the elderly and children can reduce the adverse effects of cellulose intake on the stomach through this treatment.
The other fiber is water-soluble fiber, which is soluble in water and has the functions of adsorbing bile salts and lowering blood fat. Because the fat that people eat must be metabolized and absorbed by cholesterol to make bile salt, once the water-soluble fiber absorbs bile salt, the digestibility of oil will become worse. At this time, the human body must use cholesterol to make bile salts, so as to reduce the concentration of cholesterol in the blood at the same time and play a role in preventing hypertension and heart disease. At the same time, the water-soluble fiber stays in the stomach for a long time, which makes people feel full. Water-soluble fiber can also absorb water and expand when entering the large intestine, increase the volume of stool, soften excrement and have a laxative effect. In addition, some studies have pointed out that this fiber can slow down the rise of postprandial blood sugar, thus helping diabetic patients control blood sugar.