However, among various recommended weight-loss diets, if you look carefully, there is a food that appears quite frequently and is described as "the natural enemy of human fat", which is rich in cellulose.
Today, I will talk to you about how to lose weight quickly by taking dietary fiber.
1. What is dietary fiber? It is a complex protein in nature and cannot be digested and absorbed by human body. On the contrary, when they are mixed with water in the stomach and intestines, they either form a suspicious gel or move quickly to the intestine, where they accelerate the discharge of waste.
Second, what are the benefits of dietary fiber to promote gastrointestinal peristalsis?
The biggest fear of suppressing appetite is that you will be hungry immediately after eating. It's easy to lose control of your mouth and gain weight after eating too much. Although foods containing cellulose can't lose weight at all, the proportion is small and the volume is large.
It takes a long time for the stomach to digest and absorb after eating, which increases the time of gastrointestinal peristalsis and makes people feel full easily, thus reducing calorie intake.
Stabilize blood sugar
The sudden increase of blood sugar level is one of the reasons for storing human fat. Soluble dietary fiber, oatmeal, legume food, etc. After entering the gastrointestinal tract, it can be easily dissolved in water to produce a gelatinous plastic film covering the gastrointestinal surface, thus slowing down the absorption process of other substances, slowing down the rise of blood sugar and reducing the absorption of fat during digestion.
Reduce the absorption of fat
What should I do if I take too much fat? Dietary fiber is very good at this. In the process of digestion, dietary fiber will attract human fat to be discharged in the intestine, which is conducive to reducing the accumulation of human fat.
3. What foods are rich in cellulose, such as protein and vitamins? The best way to supplement dietary fiber is to eat natural food.
Miscellaneous grains: The skins of miscellaneous grains such as black beans, small red beans, mung beans, oatmeal, rye and whole wheat bread contain rich fiber and chemical fiber components.
Vegetables and fruits: Vegetables and fruits are foods rich in fiber, especially green vegetables such as lettuce, amaranth, rape and broccoli, which contain more dietary fiber.
Fresh fruit: Fresh fruit is the main source of dietary fiber intake in daily life. There are many insoluble fibers in the peel of fruits, while there are many soluble fibers in fruits, such as Apple Company, Big Cherry and Yali Pear, which are all rich in cellulose.
4. How much chemical fiber should I eat every day? As early as 10 years ago, WHO listed dietary fiber as the "seventh largest trace element" indispensable to human body, but 95% people in China did not pay enough attention to it.
According to relevant data, less than 5% of families in China can reach the recommended value by consuming dietary fiber (China people consume at least about 1 1g dietary fiber every day).
China's 20 13 edition of the Reference Intake of Dietary Nutrients for Residents in China suggests that adults should take 25-30g dietary fiber.
Although dietary fiber is good, don't fall into this misunderstanding: dietary fiber is a food with rough taste?
Fact: Dietary fiber is divided into soluble fiber and insoluble fiber. Some delicious ingredients also contain a variety of dietary fiber, such as fungi, soybeans, taro and so on.
But like lettuce and whole wheat toast, eat a little coarse grains without soluble fiber and do your duty in your stomach.
Myth: Are high-fiber biscuits similar to miscellaneous grains?
Fact: Because dietary fiber has digestive tract ulcer, especially insoluble dietary fiber, it tastes bad. Only a little food is added, and a lot of fat must be added during processing to improve its taste.
This kind of coarse grain biscuit is likely to be swallowed when eaten, indicating that there is too much body fat.
Myth: Is anyone suitable to supplement dietary fiber?
Fact: Eating too much dietary fiber can cause stomach discomfort, such as bloating and severe constipation. Old people and children have poor gastrointestinal function and are not suitable for eating too much dietary fiber.
It should be noted that it is not recommended to supplement dietary fiber suddenly for people who often eat flour and rice. It takes at least two weeks to get used to the digestive tract. Otherwise it will cause abdominal distension and even diarrhea.