Can dietary fiber tablets lose weight? Dietary fiber itself can't lose weight, but it can promote the good digestion and excretion of solid waste. 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. In addition, cellulose will attract the fat in the intestine and excrete it, which will help reduce fat accumulation.
Dietary fiber is a kind of polysaccharide, which can neither be digested and absorbed by gastrointestinal tract nor produce energy. It was once considered as a "non-nutritive substance". However, later research found that dietary fiber is very important for human health. It has many functions, and losing weight is one of them. Dietary Guidelines for China Residents recommends that normal adults consume 25-30g dietary fiber every day.
Dietary fiber is divided into water-soluble dietary fiber and insoluble fiber. Water-soluble dietary fiber is a kind of fiber that can be dissolved in water, such as gum, alginate, konjac, etc. It is sticky, can absorb a lot of water in the intestine and keep the feces soft. Insoluble fiber is a kind of fiber that cannot be dissolved in water and fermented by microorganisms in the large intestine. The best sources are whole grains, including wheat bran, oatmeal, whole wheat flour and brown rice, oatmeal whole grains, beans, vegetables and fruits.
Eight kinds of high fiber foods 1. 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. matsutake
The cellulose content of mushrooms is very high, and the cellulose content of Tricholoma matsutake is the highest, close to 50%, which is higher than that of mushrooms. Eating more Tricholoma matsutake helps E.coli in the intestine to synthesize various vitamins and promote gastrointestinal peristalsis, which is not only conducive to the discharge of toxins, but also conducive to weight loss. But pine mushrooms are rare. If you don't want to eat matsutake to lose weight, you can consider using mushrooms instead.
3. Black beans
Each cup of black beans contains fiber 15g, and protein is about 15g. Their all-black represents rich flavonoids, and earth-colored foods contain a lot of antioxidants. When you add beans and other high-fiber foods to your daily diet, you must remember to drink plenty of water.
celery
Celery is rich in fiber, so it is called "high fiber food", which can promote gastrointestinal peristalsis and detoxification. At the same time, the heat of celery is very low, and the water in celery accounts for 95%. A celery contains only about 4 to 5 calories (normal adults need about 1500-2000 calories a day). So celery is a good diet food. Eat more when you lose weight.
5. Bamboo shoots
Bamboo shoots are rich in insoluble dietary fiber, have good intestinal function, and contain a lot of sodium, which can effectively prevent edema. At the same time, because bamboo shoots have a good diuretic effect, they can make the human body expel alcohol as soon as possible, and also have a good effect on preventing hangovers.
6. adzuki bean
Red beans can stimulate the intestine, eliminate toxins and excess water in the body, and promote blood and water metabolism, so they have a good diuretic effect. Red beans can clean up toxins accumulated in the body for a long time, making the body healthy and energetic.
Stew red beans in a rice cooker for a while before going to bed, and drink sugar-free red bean soup when boiling water the next day, which can effectively enhance the detoxification effect.
7. 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.
8. Brown rice
Brown rice is whole rice, rich in cellulose, has the function of absorbing water and fat, and is quite full, which can help the whole intestine to defecate conveniently and help to 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.