Which vegetables and fruits have high fiber content? High-fiber food refers to food rich in dietary fiber, which is beneficial to human health if eaten regularly. Dietary fiber is a part of plants, which is not digested by human body and has obvious health care effect on human body. So which vegetables and fruits have high fiber content?
Which vegetables and fruits are high fiber 1 lettuce?
Lettuce is rich in potassium, which is beneficial to diuresis, not only beneficial to health, but also to prevent obesity.
It contains a small amount of iodine, which has a great influence on people's basic metabolism, physical and mental development and even emotional regulation.
sweet potato
Sweet potato is the best diet food recommended by the World Health Organization.
First of all, sweet potato contains the most abundant dietary fiber, which can inhibit the accumulation of fat in your body, especially to prevent the accumulation of fat in your buttocks.
Secondly, sweet potato is also rich in lysine, which is the most lacking nutrient in rice and flour.
(edible) auricularia auricula
The mineral calcium contained in auricularia auricula is more than 30 times that of meat. Mineral calcium can not only reduce the enzymes needed for fat synthesis, but also accelerate the decomposition of fat and promote the complete metabolism of fat in the body.
Moreover, the effective components of auricularia auricula can also regulate the distribution of body fat and help you reshape your body curve.
In addition, auricularia auricula also helps to detoxify the digestive tract.
Chinese chives
Leek has the effects of keeping warm and strengthening the stomach, and its crude fiber can promote intestinal peristalsis and help the human body digest.
It can not only prevent habitual constipation and intestinal cancer, but also wrap some sundries in the digestive tract and excrete them with stool, so it is also called "intestinal washing grass" among the people.
celery
Celery is a high fiber food, and water accounts for 95% of the total energy. Because celery contains a lot of cellulose, the human body only absorbs a little energy, and the rest only passes through the intestine, so the absorbed energy is rarely absorbed, which plays a good role in losing weight.
Which vegetables and fruits are high fiber 2. High fiber foods are:
1. Ficus carica and Ficus carica have high dietary fiber content, 6.6 grams per 240 grams, and are also rich in calcium, potassium and magnesium. There are also beans, such as dried peas, lentils, black beans and green beans, which are all stars in high-fiber foods. Most beans are rich in protein, folic acid, iron and B vitamins.
Second, the fiber content of barley is equivalent to that of beans. Dietary fiber in barley is beneficial to lowering cholesterol and promoting intestinal health. It is also rich in selenium, which helps to reduce the risk of rectal cancer and promote thyroid hormone metabolism.
Third, eggplant, in fact, eggplant can provide 3 grams of fiber per 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 it contains 5.2 grams of dietary fiber. Pears can be used as cold dishes as well as fruits.
Green leafy vegetables and green leafy vegetables are also rich in dietary fiber
6. Apple: Apple not only contains a lot of pectin, but also contains a variety of dietary fiber, which helps to enhance intestinal peristalsis. After constipation occurs, you can insist on eating apples to promote intestinal peristalsis and help improve constipation. At the same time, apples also have diuretic and detumescence effects. After edema occurs, you can also adjust yourself by eating apples properly.
7. Pitaya: Pitaya is a kind of fruit with high fiber and low calorie. Proper consumption of pitaya can play the role of detoxification and laxative, and can also achieve the purpose of losing weight. At the same time, pitaya also has the effect of whitening skin. Women can often eat pitaya to help improve dull complexion.
Mushroom food: Mushroom food also contains a lot of high fiber, especially dried Tricholoma matsutake, which has a particularly high cellulose content. You can soak them in water and slice them to make soup, so that the body can absorb the cellulose contained in them. At the same time, eating more fungus food can also enhance human immunoglobulin and help improve human immunity.
Nine, bamboo shoots: bamboo shoots also belong to a high-fiber food, but also rich in plant protein and amino acids, belonging to a low-fat and low-calorie food. Eating more bamboo shoots at ordinary times can better promote the metabolism of the body and also play a role in losing weight.
Which vegetables and fruits have high fiber content? 3. Food efficacy
High-fiber food has many beneficial ingredients, which can effectively prevent cancer, while high-fiber food and low-fat food can help prevent heart disease. Eating high-fiber food can not only help eliminate harmful substances and wastes in the body, but also lose weight and make our bodies healthier. Modern medicine and nutrition have confirmed that dietary fiber can be called "the seventh largest nutrient" with the traditional six nutrients.
Traditional foods rich in fiber include wheat bran, corn, brown rice, soybeans, oats, buckwheat, water bamboo, celery, bitter gourd and fruits. 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 a balanced nutrition.
It is found that fiber will affect the absorption of fat and reduce the accumulation of heat. Moreover, it is easy to feel full after eating fiber, which can inhibit you from eating too much at once. Even better, foods rich in fiber are relatively low in fat! Don't worry about eating too much oil at all. The only thing to note is that some high-fiber snacks and drinks are high in sodium, so you should pay attention to the nutrition label and don't eat too salty.
The popularity of high-fiber food is mainly due to eating too fine food, which has caused many health problems. Proper supplementation can give the body a balanced diet and solve some discomfort or diseases caused by it.
Second, the cellulose content
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%, from most to least, are soybeans, green beans, broad beans, kidney beans, peas, black beans, red beans and mung beans, regardless of cereals, potatoes or beans. Generally speaking, the finer the processing, the less the cellulose content.
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 Zizyphus jujuba, Mulberry, Cherry, Jujube, Pomegranate, Apple and Yali.
All kinds of meat, eggs, dairy products, oils, seafood, alcoholic drinks and soft drinks do not contain cellulose; The cellulose content of various infant foods is extremely low.
Third, beneficial function
Promote weight loss
Cellulose has a small specific gravity and a large volume. It takes a long time to fill the stomach cavity after a meal, which prolongs the emptying time of the stomach, makes people feel full easily and reduces the calorie intake. At the same time, dietary fiber reduces the proportion of calories in food intake; Cellulose will attract the fat in the intestine and excrete it, which will help reduce the accumulation of fat, and at the same time, the three can achieve the purpose of losing weight.
Absorb toxin
In the process of food digestion and decomposition, a large number of toxins will inevitably be produced. These harmful substances will stimulate the mucosal epithelium in the intestinal cavity for a long time, causing mucosal inflammation. Absorbed into the blood, it can increase the detoxification burden of the liver.
Cellulose forms a dense network when it meets water in the gastrointestinal tract, and absorbs organic matter, inorganic matter and water, which plays an important role in maintaining the normal flora structure of the gastrointestinal tract. At the same time, the toxins in intestinal contents will be absorbed by cellulose, and the chances of intestinal mucosa contacting with poisons will be reduced, and the absorbed blood volume will also be reduced.
Prevention and cure constipation
Food fiber has a large volume, which can promote intestinal peristalsis, and the water in it is not easily absorbed, so it has a laxative effect. Protect the skin. When the blood contains toxic substances, the skin becomes a place where it abandons waste. Facial acne is formed because there are too many acidic substances and saturated fat in the blood. The skin color of people who are often constipated is yellow, which is also because the feces stay in the intestine for too long, and toxic substances are absorbed through the intestinal wall, which makes the blood contaminated with toxins.
People who smoke too much look like ashes, which is also caused by the above reasons. Dietary fiber can stimulate intestinal peristalsis, make waste excreted in time, and reduce the toxic effect of toxins on intestinal wall, thus protecting the skin.
Lowering blood lipid
Some components in dietary fiber can be combined with cholesterol if colloid can, and lignin can be combined with cholic acid, so that it can be directly discharged from feces, thus consuming cholesterol in the body to supplement cholesterol consumed in bile, thereby reducing blood lipid.
Dietary fiber absorbs water in the intestine to dilute the intestinal contents, reduce the concentration of bile and cholesterol, and promote the growth and reproduction of bacteria normally resident in the intestine; These normal bacteria can also convert cholesterol into feces during reproduction, which is helpful to reduce the occurrence of coronary heart disease.
control the blood sugar
Some people think that one of the reasons for diabetes is that there is too little cellulose in food. Foods containing a lot of dietary fiber provide little energy to the human body. Pectin in fiber can prolong the residence time of food in intestine, reduce the absorption rate of glucose, and prevent the blood sugar from rising sharply after meals, which is beneficial to the improvement of diabetes.
At the same time, high fiber food can reduce insulin secretion within the physiological range and reduce food intake; In addition, high-fiber food can reduce the demand of diabetic patients for insulin or general oral hypoglycemic drugs, while still effectively controlling blood sugar concentration.
Fourth, medical function.
Protect the mouth
Modern people eat more and more delicate and soft food, so the activities of using oral muscles and teeth are correspondingly reduced. Increasing the cellulose in the diet can increase the chances of chewing with oral muscles and teeth, wash away the dirt in the teeth and exercise the gums. If you persist for a long time, your mouth will be healthy and your function will be improved.
Treat polyp
The number of patients with intestinal polyps has also increased accordingly. Especially in developed countries, almost a quarter of adults suffer from this disease.
I used to treat with low dietary fiber, because I was afraid that dietary fiber would stimulate the affected area, and the effect was not obvious. It is effective to treat with high dietary fiber. Facts show that the high incidence of polyps is related to the low intake of dietary fiber.
Prevention and treatment of calculus
The formation of gallstones is related to the high content of bile cholesterol. Dietary fiber can bind cholesterol, promote the separation and circulation of bile, and thus prevent the formation of gallstones.
Prevention of breast cancer
Epidemiological studies have found that breast cancer is related to high fat, high meat content and low dietary fiber. This may be caused by excessive fat in the body promoting the synthesis of some hormones and stimulating the variation of breast cells. However, the intake of high dietary fiber will reduce the absorption of fat and inhibit the synthesis of these hormones, thus preventing breast cancer.
Carcinogenic substances for preventing intestinal cancer exist widely in nature and will inevitably enter the intestine with food and water. At the same time, some bacteria may have the ability to synthesize polycyclic hydrocarbons or reduce nitrate to nitrite. There are a large number of bacteria in human large intestine, which can produce many poisons such as amine, phenol and ammonia.
If there is less cellulose in the food, the feces are small in size, the viscosity increases, and they stay in the intestine for a long time, these poisons will have toxic effects on the intestinal wall, which can be absorbed into the blood circulation through the intestinal wall like water, thus affecting the whole body.
After food fiber enters the intestine, it can increase the volume of feces and contain more water, dilute the toxin concentration and stimulate intestinal peristalsis, accelerate the emptying speed of food in the intestine, shorten the residence time of toxic substances in food in the intestine, promote bile acid excretion, and keep feces acidic, which is beneficial to the prevention of colorectal cancer.
Cellulose in vegetables is fermented in intestine to produce short-chain fatty acids such as butyric acid, which can promote cell differentiation and prevent intestinal cancer. Cellulose can increase chewing times, thus increasing saliva secretion, which is an important substance to prevent cancer.
Increase nutrition
Dietary fiber absorbs water in the intestine, dilutes intestinal contents, reduces bile concentration and promotes the growth and reproduction of normal resident bacteria in the intestine; E. coli in the intestine can use cellulose to synthesize indispensable life substances such as pantothenic acid, nicotinic acid and riboflavin.