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12 ways to eat 28 g of fiber per day
- Fiber: take a walk on the theory
- Fiber: the obvious benefit of dietary fiber
- Fiber “how many to hang up in grams”?
- And you know what it’s like 28 grams of fiber?
- Method 1. Oatmeal is not just a Breakfast cereal
- Method 2. Eat more beans
- Method 3. Do not remove the clothes from vegetables and fruits
- Method 4. Seeds and nuts — no taboo
- Method 5. Sandwiches are not always harmful for the figure
- Method 6. Experiment with products
- Method 7. Start with the salad
- Method 8. Try Jewish cuisine
- Method 9. Do not pass by barley porridge
- The way 10. Keep a container with snacks
- Method 11. Sweeten life
- Method 12. Eat the beets for dinner
What if there was a magic pill that could protect from many diseases, increase life expectancy, make the skin clean and refreshed, get rid of hunger and also help to gain the desired harmony? Unfortunately, the pharmacological industry doesn’t know such tools, but nature gave it to us. It’s about fiber. However, despite all the advantages of the so-called dietary fiber, 9 out of 10 people do not use and half of the required standards. MedAboutMe figured out how to start eating gluten in much larger quantities.
Fiber: take a walk on the theory
Fiber is a complex carbohydrate which we can obtain from most plant foods. There are two types of dietary fiber, each with its own properties and characteristics.
Soluble fiber is often compared with a sponge, due to its properties to absorb water and turn into gastrointestinal tract in a gel-like substance. It lowers “bad” cholesterol, slows the absorption of glucose, helps to regulate the chair, serves as a food source for good gut bacteria.
The most known types of soluble fiber is pectin, the fructans and gums. The first is berries, citrus and other fruits, carrots, cauliflower and potatoes; the second lot of beans, barley and wheat, Jerusalem artichoke; and the third contains oatmeal.
Insoluble fiber, which is also called coarse fibers, does not absorb water, therefore, has the ability to excreted from the body unchanged. It helps reduce digestive tract and improve peristalsis, thereby ensuring a daily bowel movement.
Insoluble fiber is lignin and cellulose. It is contained in the skins of vegetables and fruits, nuts, grains, greens and legumes.
Fiber: the obvious benefit of dietary fiber
Of course, fiber is not a panacea for all diseases, but its positive effect on the body obviously. There is therefore nothing surprising in the fact that experts from different areas — doctors, nutritionists, trainers — it is recommended to pay attention to the amount of dietary fiber in the diet.
Fiber normalizes metabolism, improves bowel function and helps with constipation. Bonuses will be clean skin and a fresh complexion, and even weight control and weight loss. It is proved that dietary fibers help to cope with bouts of hunger, so how to digest slowly and give a feeling of satiety for a long time.
The obvious benefit is the fact that fiber helps to increase life expectancy. This is due to the reduction of the risk of developing diabetes, heart disease and blood vessels, Oncology.
Did you know?
Soluble fibre contained in the bread, bananas, chicory, onions, garlic and some other foods can sometimes cause problems with a chair. Therefore, prone to constipation people it is advisable to consult a specialist.
Fiber “how many to hang up in grams”?
According to the world health organization recommended daily amount of dietary fiber in the diet of adults ranges from 25 to 30 grams. It depends on the gender, age and some other factors. It is therefore considered that the average daily intake of fiber is 28 grams.
But the downside is that many of us don’t get the half of it. That is why those who before were content with a minimum of fiber, should increase its share in the diet gradually, combining menu foods with insoluble and soluble dietary fibers, and drink plenty of water.
Not to bore yourself with complicated calculations, doctors recommend to eat daily 5 servings of fruits and vegetables or to use the principle of healthy dishes developed by the Ministry of health of Canada. The experts suggest 50% portion to give the vegetables and fruits, and the rest distribute equally between proteins of vegetable and animal origin, as well as carbohydrates from whole grain products.
And you know what it’s like 28 grams of fiber?
If you have not yet adjusted daily rate of consumption of dietary fiber, now is the time to start. But how to achieve results? Experts recommend to include fiber in every meal, then the end of the day you just cross the finish line. And to make it easier to achieve the goal, we found 12 ways to help you start eating more fiber.
Method 1. Oatmeal is not just a Breakfast cereal
Of course, oatmeal for Breakfast provides an excellent opportunity to include in the diet fiber. If, moreover, add walnuts and Apple slices with peel, the proportion of useful dietary fiber will only increase. But oat cereal can be prepared not only porridge — there are many other interesting options.
Use oatmeal instead of bread crumbs or bake her cookies, muffins and even bread. So you not only diversify your diet, but you start consuming more fiber.
Method 2. Eat more beans
Legumes, i.e. peas, beans and lentils are not only a great source of vegetable protein, but also a storehouse of fat. For example, just one Cup of cooked beans can provide up to 75% of daily needs in dietary fibers.
Try to diversify the menu. Add beans to ground meat, use them for sauces, soups and salads.
Method 3. Do not remove the clothes from vegetables and fruits
When you clean fruits and vegetables, removed half of the insoluble fiber contained in these plant foods. However, peel further provides the presence of the very coarse dietary fibers that are essential for healthy digestion and prevent constipation.
Method 4. Seeds and nuts — no taboo
Despite the fact that seeds and nuts are high in calories and contain a lot of fat, it is also a good source of protein and fiber. You just have to know moderation and not eat them in large quantity. They may be a great snack, and Supplement for vegetable salad or dough for baking.
Alternate different seeds and nuts, so you get a lot of fiber and other nutrients. It will be useful to pay attention to almonds, pistachios, pecans, flax seed. Them the most dietary fiber.
Method 5. Sandwiches are not always harmful for the figure
Sandwich sandwich — hatred. The thing in the used ingredients. Replace wheat bread with rye or grain, and cheese pasta — lettuce, a slice of avocado or slices of cucumber and tomato. And then you’re not a ticking time bomb of refined carbohydrates and an excellent source of fiber. All of these foods are rich in dietary fiber.
By the way!
If you haven’t tasted avocados, now’s the time to start. This fruit gives us not only a large number of healthy fats, but a lot of fiber. Half an avocado contains 7 grams of dietary fiber.
Method 6. Experiment with products
Like oven? Try the new flours. Replace the white variety of whole wheat — the second contains 3 times more fiber. A good choice would be coconut flour (30 g 11 g dietary fiber), while the same amount of soy flour has 5 grams. But it’s still better than nothing. Even less of fiber can be detected in almond and buckwheat flour, but that is no reason to abandon them. Experiments bring into our lives a sense of novelty and make it richer and more interesting.
Method 7. Start with the salad
Eating fresh vegetables for 10-15 minutes before main meals is a good strategy. So not only are we increasing the amount of fiber in the diet, but faster quenching the hunger, thereby reducing the amount of calories consumed during the meal. But you need to carefully chew.
Scientists from the University of Pennsylvania proved that a similar effect is also achieved, if you start a meal with vegetable soup.
Method 8. Try Jewish cuisine
Hummus is prepared with boiled chickpeas and one Cup of this ingredient contains 10.6 g of fiber. If, moreover, to add to the meals pieces of fruit or vegetables, the proportion of dietary fiber on food intake will increase significantly.
Dip fruit or vegetable slices in hummus is not only delicious, but also useful. It is a dish beyond fiber contains plant protein, healthy fats and such minerals as iron.
Method 9. Do not pass by barley porridge
Some categorically refuse to do dishes — and for good reason. Barley contains 3 grams of fiber per serving. If, moreover, we add mushrooms and vegetables, we will increase the proportion of dietary fiber and get useful vegetable protein.
The way 10. Keep a container with snacks
Dried fruits and candied fruits combined with nuts — excellent source of fiber, vegetable protein and healthy fat. Of course, there will be a lot of calories and sugar, but no one is forcing you to lean on them. Quite a handful to satisfy your hunger, get a boost of energy and the share of food fibers.
Rich in fiber dried apricots, prunes, dates, figs, peaches, bananas and pears.
Method 11. Sweeten life
Berries with seeds are the richest in fiber. For example, one Cup of raspberries or blackberries contains 8 g of dietary fiber. But in servings of strawberries or blueberries, it is already a little less: in the first you can find 3 g, and the second — gram more. But this is good too. Plus in the fact that in the grapes enough sugar and it is of natural origin.
By the way!
There are berries in fresh and frozen — they are equally useful. Add them to cereal or yogurt, and you will get an excellent healthy snack option.
Method 12. Eat the beets for dinner
This vegetable is rich Burgundy color almost does not contain fat, but it is the silicon, manganese and potassium, and 2 grams of fiber. This, of course, not so much, but if you add a little nuts and prunes or mix the beets with the greens, the proportion of dietary fiber will increase significantly.
Tatiana Mamaeva, a specialist in nutrition, a psychologist, an expert on weight loss
The benefits of fiber are undeniable. It is a preventive remedy for constipation and malignant tumors of the intestines, improves intestinal peristalsis, helps to create a favorable environment for intestinal flora and improves the immune system.
Fiber is soluble and insoluble, is found in all foods of plant origin.
Soluble fiber has a positive effect on blood sugar and blood cholesterol. Contained in berries, fruits and vegetables. In General, the leaders in fiber — apples, plums, beets, beans, wholegrain bread, baked from bran, brown rice.
To avoid such negative consequences, as the swelling should gradually increase the proportion of fiber in the diet and drink plenty of water.
If you stick to a healthy and balanced diet, worry about fiber is not worth it. For example, one serving of pea soup contains 20 grams of fiber, which almost covers the daily norm.
Tatiana Butskaya, head of the all-Russian public movement “Council of mothers”, the author of “the Pregnancy. Short length in 9 months” and “Eat for two. All about nutrition for pregnant”
Dietary fiber is a mandatory component in the diet of a pregnant woman. If you look in the menu of hospitals, you will find them in every meal. The most famous among them — cellulose, pectin, starch. Fiber is found in all plants. Pectin-rich apples and oranges. The starch contained in potatoes, corn, rice.
Dietary fiber, also known as “vegetable fiber”, “ballast substances” are indigestible carbohydrates, which play a very important role in the health of each of us.
They bind and remove from the body harmful substances, stimulates bile secretion and peristalsis, lower blood sugar and insulin levels, and serve as a prevention of cancer!
And that’s not all! Dietary fiber is processed beneficial bacteria living in the gut, and a precondition of healthy microflora. It strengthens the body’s defenses, neutralize decay-causing bacteria and carcinogens involved in the formation of amino acids, hormones and vitamins, and also plays an important role in metabolism.
For the expectant mother dominance in the microflora of the “right” bacteria is very important. Depends on the formation of intestinal microflora in children. Its imbalance can cause a whole bunch of trouble for the baby from abdominal pain and flatulence to atopic dermatitis and prolonged course of infections.
Daily experts recommend eating 25 to 35 grams of dietary fiber. Average rate is 28 grams. Overdo the fiber is not: it is fraught with increased flatulence and malabsorption of vitamins. To obtain the daily rate note the coarse bran (43 g fiber per 100 g of product), peas (78 g), oatmeal (7, 2 g), whole wheat bread (6.5 g), dried apricots (4,5), potatoes (3, 2 g), apples (1, 4 g).
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