Our today topic is health benefits of fiber.We will tell you the most important health benefits of fiber.There are so many health benefits of fiber.We all have heard that fibrous foods are important for health. But in the case of regular nutrition, we consume only 15 grams of fiber per day on average. Experts emphasize that for a healthy diet, daily average fiber consumption should be between 21-25 grams for women and 30-38 grams for men.
Fibrous nutrients are sources of cellulosic food, also known as dietary fiber. The cellulosic feature is that people can not be separated into building blocks in the digestive system. Once the fibers have passed through the intestines, they become feces and allow the intestines to clear as they go, preventing constipation, hemorrhoids and irregular bowel movements.
Health Benefits Of Fiber
Types of Fibrous Fibers
Fibrous foods are found in cereals, whole-wheat products, vegetables, large-seeded plants, peas, legumes, sunflowers and nuts. Processed foods such as canned fruits, sweetened cereals and refined cereals do not contain as much fiber as untreated food. For example; 4 slices of white bread containing 3 grams of fiber, 4 slices of whole-wheat bread containing 5.7 grams of fiber.
Fiber is also taken from the additives, but these additives from the market do not contain the same vitamins, nutrients, minerals and antioxidants as the fresh fiber foods. To increase the daily fiber intake, use cereals, wheat or oats containing barley for breakfast. If you are consuming white bread and cake, prefer bread with a lot of grain and brown rice. Take care to have vegetables in your meals every evening and eat fruit as sweet. As a snack, you may prefer crackers made from dried nuts and whole wheat.
High Fiber Fruit
There are two kinds of fiber, soluble and insoluble. Soluble fiber slows the passage of food through the gut, whereas insoluble fiber slows the progress of the food in the digestive tract and increases stool volume. Both are present in fiber-containing foods.
Fibrous FruitsRaspberries are the most fruitful of life with 8 grams of fiber in one cup of fruit. Other dense fiber fruits are pears, blackberries, apples and dried plums. 1 pear 5 grams, and 4.5 grams of fiber in the elm. Figs, blueberries, strawberries and bananas are still enough fruit fiber. Stripping peels and removing their seeds significantly reduces the amount of fiber that can be removed.
A medium sized artichoke contains an average of 10.3 grams of fiber. 1 cup chickpeas mean 8.8 grams of fiber. Broccoli, green radish and winter squash contain about 5 grams of fiber per cup. Corn, potato and brussel cabbage also contain less fiber in quantity, but are still nutrients that are high in fiber.
A spaghetti made from a glass of whole wheat contains about 6.3 grams of fiber. Oatmeal and wheat grains contain more fiber. The yarm cup contains 8.8 grams of lyeif. 1 glass of popcorn is a fiber source than a slice of whole wheat bread.
Health Benefits Of Fiber
Legumes, Hard Shell Dried Fruits and Sunflower
fibrous legumesLegumes are considered to be the most nutrient source of fiber. 1 cup of peas contains 16.3 grams of fiber, 1 cup of lentils is 15.6 grams of fiber. Cowpea and dry beans also contain high amounts of fiber. Dried nuts and sunflower contain less fiber than legumes. The 1/4 cup unbaked core contains approximately 3.5 grams of fiber. In addition to these, almonds, peanuts and hazelnuts are also adequate sources of fiber.
Health Benefits of Fiber Grafts
1. Diabetes (Diabetes Mellitus) Decrease
the risk of fiber-rich food type 2 diabetes is reduced by one-third the risk of catching. Many studies have shown that the fiber allows the glucose to be absorbed into the blood with delay, which in turn makes it possible to control the sugar in the blood.
2. Reducing Bad Cholesterol
Reduces the absorption of soluble fiber cholesterol in oats, wheat, flaxseeds and citrus fruits, which helps keep the amount of cholesterol in the body at reasonable levels by reducing the bad cholesterol (low density lipoprotein, LDL) in the body.
3. Heal Your Heart Health The
risk of heart disease is reduced by 14% per 10 gram of fiber consumption. Both soluble and insoluble fibers are very important for heart health. Food containing insoluble fiber, such as whole wheat, wheat bran and carrots, reduces the risk of heart disease. At the same time, they prevent disease progression. Citrus fruits such as orange and mandarin containing soluble fiber also help to prevent heart diseases by decreasing the amount of bad cholesterol.
4. Reduce Cancer Riskin Benefits of
fibers are not limited to digestive health. When the fibers (especially insoluble ones) are consumed in sufficient amounts, the risks of breast cancer, ovarian cancer, colon cancer and food borne cancer are reduced. For example, removing fiber from 13 grams to 25 grams reduces the risk of getting bowel cancer by 40%. Insoluble fibers are those that can not be digested and act as a cleanser in the body and reduce the amount of toxin in the body. It is also rich in antioxidants that are effective in fighting cancer.
Health Benefits Of Fiber
5. Strengthen the Immune System
Soluble fibers in oats, nuts and fruits such as apples help restore immune system cells. Anti-inflammatory (anti-inflammatory) enhances the production of interleukin-4, a protein. This protein accelerates the healing process after infection by inhibiting the formation of inflammation.
6. Increase Intestinal Health
Fibers found in vegetables such as wheat, oats, carrots, cucumbers, corn and tomatoes play an important role in fecal formation and condensation. They reduce the speed of the exodus while traveling in the intestines.
7. Feeling Saturation
Fibers help reduce body weight. Nutrients with high fiber content provide a feeling of saturation, even though they have fewer calories. At the same time it reduces the digestion rate so we do not feel hungry for a long time. This gives the digestive system time to absorb the food and energy we eat.
a study, a child consuming 15 grams of fiber a day lost more weight in the same period compared to never consuming it.
9. Appendicitis Barrier
Appendicitis is caused by adherence of nutrients to the small intestine of the appendix (blind intestine), which is attached to the right side of the intestine. As food moves through the intestines, thick fibers prevent food from sticking to the appendix like a broom by cleaning up food residues.
10. Increase Whole Body Health
If fibrous nutrients are preferred to unhealthy and processed foods, your nutritional quality will increase considerably. A fiber-rich nutrient enhances energy, strengthens the brain, keeps the skin and hair healthy and beautiful, and prevents many other diseases such as kidney stones, skin diseases and joint disorders.