First of all, if you want to get enough fiber, please eat like this:
1, take 25-30g dietary fiber daily.
The average person should consume at least 20g of fiber every day to maintain a balanced nutrition, but if you want to lose weight, 25-30g is the most suitable.
However, the high fiber diet must gradually increase the fiber intake, according to the individual's different eating habits, in the unit of 1-6 weeks.
The upper limit of fiber intake per day is 35g. If it is exceeded, it is likely to affect the absorption of other nutrients such as calcium, iron, zinc and folic acid, and even produce side effects such as flatulence and diarrhea. So when adopting a high-fiber diet, don't forget to supplement some minerals and vitamins.
2, according to the usual intake of nutrients to distribute.
Nutritionists suggest that to get enough dietary fiber, you must eat three dishes of vegetables (1 dish 100g) and two servings of fruits (each serving is about the size of a fist) every day.
Staple food: replacing white rice with brown rice, whole grains, oats and coix seed → about 8- 12g fiber can be obtained.
Fruit: 2-3 servings per day → about 8- 12g fiber can be obtained.
Vegetables: at least 1/2 bowls of vegetables per meal → about 8- 12g of fiber can be obtained.
3. Don't ignore water.
People who eat a high-fiber diet, don't forget to add more water. Please drink 20-30cc based on your weight: 1kg, and 60× (20-30cc) =1200-1800cc if it is 60kg!
Second, if you are often constipated, please do this:
This is because the number of bad bacteria in the intestine increases, and almost all the water contained in the feces is absorbed. The longer the time, the harder the stool, so constipation is formed.
Bifidobacterium common in yogurt can inhibit the growth of bad bacteria, make good bacteria proliferate, avoid water being absorbed by bad bacteria, promote gastrointestinal peristalsis and help defecation!
The so-called accelerated defecation means that the amount of defecation increases. Dietary fiber can digest intestinal food and increase the amount of defecation! Although Bifidobacterium can also accelerate defecation, its strength is still insufficient, and the final effective helper is the intake of dietary fiber.
3. If you don't know how to get fiber, please do this:
In fact, it is not too difficult to eat more fiber. As long as you choose the right food and pay a little attention to your diet, you can eat many grams of fiber at a time!
Tips 1: Try to choose high-fiber fruits and vegetables.
Although fruits and vegetables contain fiber, there are also high and low levels.
High-fiber vegetables: celery, mushrooms, kelp, bamboo shoots, spinach, cabbage, carrots, seaweed and so on.
High-fiber fruits: pear, peach, Liu Ding, guava, orange, kiwi, tomato, grapefruit, papaya, etc.
Tips2: Snacks choose foods rich in water-soluble fiber.
For example, Ai Yu, Amorphophallus konjac, Cao Xian, and watercress jellies are not only easy to satisfy with QQ, but also can supplement fiber and reduce cholesterol and blood lipids in the blood, but do not add sugar!
Replace with bean products
Tip 3: Replace some meat with soy products.
Beans are also rich in protein. When losing weight, some pods and dried fruits, such as edamame and soybean, and some bean products, such as dried bean curd, etc. Are used to replace some meat, which will not only make you feel full easily, but also reduce a lot of calories!
Tip 4: Eat all the leaves and stems.
Every time I eat vegetables, I always choose chewy leaves. That would be a mistake! Vegetable stems are rich in fiber. Don't pick the stalks next time, let's eat together!
Tips5: fruit is eaten with skin, and juice does not filter residue!
The water-insoluble fiber content of pericarp is particularly rich, such as apples and pears. As long as it is thoroughly washed before eating, it is best to eat it with skin.