Fiber: health benefits, losing weight, with constipation, in which foods are contained. Food, vegetables and fruits rich in rough and plant fiber, pectins and not containing fiber: list, table. What is the danger of fiber in the diet?

Fiber and products with its content.

In this material, we will talk about fiber and its benefits for the body. And we will also highlight products with its maximum and minimal content.

What is fiber, what is needed for, what is healthy for health?

Fiber is a polysaccharide that, when completely decay, gives glucose. Creates the basis of cellular tissues, we can say the same as cellulose. The human body enter only through food products in a group of carbohydrates, which are not digested by gastric juice. Food fibers can be divided into two types: “rude” and “soft”.

To the first, you can add those products that include cellulose. And to the "soft" belong to pectins, resin, cellulose. In other words, “soft” is a soluble fiber.

In the modern language, often using the term “food fibers” is the coarse part of the plant, which is practically not absorbed by the body, while carries maximum self-interest of the food system. Due to the fact that the fibers have a more rough structure, they linger in the stomach, thus, the feeling of hunger disappears and comes the feeling of imaginary saturation. As practice shows, in this case, a person will need a smaller amount of food and then it is easier to observe a diet, and this contributes to a radical decrease in body weight, due to its purification.

Fiber is flawlessly copes with the problem of constipation, which are dangerous of their intoxication. Also, one of the advantages is the ability of fiber to absorb from the body from 8-50% of carcinogens, thus acts as the prevention of intestinal cancer.

Despite the fact that due to their rude construction, the entire food chain is almost unchanged, but performs a lot of useful work on the way. This substance is of great importance for correction of weight and proper nutrition, controls the level of sugar in the blood, and reduces the amount of cholesterol. Fiber can conditionally be compared with those materials with similar water and mineral salts, it does not saturate the body with energy, but helps the active work of organs and its life.

What is the norm of fiber for an adult and child per day?

Modern nutritionists believe that the daily rate of fiber consumption is approximately 30-50 g for an adult, and for children 10 g+1 g for each year of life. That is, it is normal for a child at 10 years old to consume fiber at least 20 g per day.

• For those who want to say goodbye to extra pounds, the daily norm should approach 35 g. But you should not immediately load the stomach with a full dose of fiber, since the body of a modern city person is used to more sparing food. If you abruptly switch to proper food with the use of products that include a “rough” fiber, then you can get bloating and stomach disorder.
• During heat treatment, the structure of the fibers expands, thus, to some extent, it loses its beneficial qualities of detoxification, therefore it is recommended to consume vegetables and fruits in raw form. But if your body speaks negatively when taking raw foods, then the optimal way out of this situation will be to steam the dish or a little, trying to leave the vegetables slightly undergraduated.
• For the future mother, fiber should be a significant part of the diet. At least this is useful in the last months of pregnancy, since the fiber acts as a means of preventing constipation. In the last months, the baby significantly presses the entire food system and the problem of constipation is familiar to every third pregnant woman.

• The norm for future mothers is 25%. Exceeding the norm can cause a sense of flatulence, frequent stools, abdominal pain, which will create discomfort, and is completely unnecessary for the girls in the “position”.
• Still, for pregnant women, fiber is useful in that during this period women are often inadequate to raise the level of glucose in the blood, a decrease in sensitivity to insulin, which in the future can lead to diabetes of pregnant women. This anomaly is detrimental to life, both the future baby and mother. Fiber acts as a natural “regulator” of glucose levels in the body, and that is why it is recommended for women.
• It is advisable to take the daily norm by dividing into parts and consumed before basic meals. But do not forget that gross fibers should enter the body gradually, daily add 5 g of fiber to the meal.

The benefits of fiber and products containing fiber and pectins for weight loss

Considering fiber from a dietary point of view, you can remove many advantages, for example, the inability to digest fibers, gives a significant advantage for people with excess weight. At a minimum, despite the fact that from fiber the body does not receive a gram of energy, but not a drop of calories! Therefore, fiber is extremely important in the diet of proper and healthy nutrition, to normalize weight and cleanse the body from the inside.

• Most weight loss products are based on fiber, its ability to quench the feeling of hunger for a long time and effectively beat off appetite. But swallowing pills is not necessary at all, in nature there are many products containing both soluble and non -soluble, rough fibers.
• Insoluble fiber is contained in vegetables, fruits, legumes, carrots, as well as in grain crops. They perform the work of the “sponge”, falling into the body, as if “absorbing” the fluid and improve intestinal defecation, take with them toxic substances and malicious acids.

• The main sources of fiber include apples, beans, barley, citrus fruits, sunflower seeds, berries, beets. Their action is more like jelly, and gives a blissful feeling of satiety. In principle, food rich in fiber often contains a huge amount of vitamins and minerals, and few fats and calories, which itself explains the benefits of these products for weight loss.
• Another rule for those who want to lose weight is a sufficient amount of water in the body, since the fiber in the absence of a fluid loses some of its properties and is not excreted from the body in time.

The benefits of fiber and products containing fiber and pectins from constipation

Unfortunately, constipation is one of the most common problems of the modern generation, this is justified with the “sitting” lifestyle, and the features of nutrition, which includes quick cooking dishes.

For the prevention and treatment of constipation, fiber is simply necessary! Thanks to, its ability to absorb, it can remove harmful substances and toxins from the body. Fiber acquires a state of jelly -like mass, and in this method it puts on and softens the solid fractions of the chair. In addition, fiber increases the number of feces, which helps to accelerate the work of housing and communal services.

• To solve the problem with constipation, it is necessary that cereals include cereals with the addition of fruits, berries, bran, fresh vegetables, etc.
• But there is one “but”, the main thing is not to harm yourself with a one -time technique of a large amount of fiber, this can cause cramps in the abdomen, flatulence or bloating, so it is necessary to introduce fiber into your diet in small portions and gradually. Water consumption is also an integral condition in the daily diet of a healthy diet. Water improves the work of sorbent.
• Prevention of constipation is necessary with the help of dietary fibers also during pregnancy and at a young age. Proper nutrition of the child can eliminate the development of constipation in him.

Power supply with high content of rough fiber: List, table

Cellulose - “rough” fiber is responsible for the volume of the food lump and the absorption of water from the body. It serves as a preventive tool from constipation, the main source of which is cereal, or rather, solid shells of grain and legumes.

The best remedy for weight loss has always been bran, they do not contain calories, but give a feeling of satiety. Also, apples, carrots, Brussels cabbage, broccoli and even cucumbers are considered other sources of cellulose.

Vegetables and fruits with a high fiber content: list, table

Everyone who takes care of his health must necessarily cleanse his body with the help of vegetables, fruits, berries. All because they contain such a substance as fiber. With its ability to absorb all the poor substances, and as a sorbent removes from the body. If you do not monitor the timely cleansing of the body, there may be the most unpleasant consequences. After all, many diseases begin precisely with metabolic disorders and intoxication.

Products in which the highest level of fiber is observed:

• White cabbage, Brussels cabbage, cauliflower
• Broccoli
• Carrot
• Beet
• Corn
• Green beans
• Onion
• Tomatoes
• Potatoes with a peel
• Bell pepper
• Chinese cabbage
• Raspberry
• Blackberry
• Strawberry
• Blueberry
• Oranges
• Apricots
• Grape
• Apple
• Melon

Nutritionists of the whole world give fiber one of the leading steps in human digestion. It is not so simple to get a daily dose, but thanks to the brans and some additives, you can achieve what you want. Here a different question arises: the fiber itself is of plant origin and therefore it is believed to get an oak norm of substance, it is best to eat raw fruits and vegetables. Do I need to use dietary supplements to feel satiety and comfort, if everything you need is “at hand”?

The most primitive fruits, it would seem at first glance, will ensure the activation of housing and communal services, will help get rid of a number of problems and diseases, and also impede the accumulation of fats with their effects. Here are one of the most “main” vegetables and fruits:

Practins high food food: List, table

Pectin is considered a “orderly” for the body, and it has every right to wear this title. Since it is very beneficial for health. Often use a miracle sporbent in cooking, medicine and even to create cosmetics. But the amount of substance must be replenished in order to remove all toxic substances in time.

In almost all cases of diseases, the source of problems is a violation of metabolism. The effect of malnutrition applies not only to impaired housing and communal services, but also worsens the condition of the pancreas, the cardiovascular system. Also, first of all, the liver and kidneys suffer.

Pectin favorably in the role of a "cleaner" helps to cleanse the body of harmful substances, toxins, cholesterol. Thus optimizes the metabolism in the body.

The sources-sources with a high content of pectins are the first thing to increase the quality of life on the diet. The walls of the housing and communal services are enveloped and allow you to control the feeling of hunger, they also reduce the speed of absorption of carbohydrates! The daily norm of pectin is 18g.

You can get this "mineral" in such products as:

• Apples and natural pastille, also apple jam
• All types of citruses, but they need to be eaten not only with the peel, but also with a white "skin"
• Pumpkin even in boiled form
• Carrot
• Cabbage, a salad of apples of fresh carrots and cabbage is especially useful, and is ideal in the menu of those who want to lose weight
• Pear and Aiva
• Beet
• Most of the berries: cherry, plum, cherries, blackberries, blueberries
• Attention cannot be ignored by grapes of all kinds

What is the danger of fiber in the diet?

The absence of fiber in the diet is negative, at least the fibers serve as absorbers of adverse substances. Otherwise, these substances accumulate and lead intoxication of the body. Lack of fiber in the body can plunge to diseases of the housing and communal services, diseases of the kidneys, increases the risk of hemorrhoids, in addition, the deficiency of fibers may well provoke diabetes, constipation.

The fact is that we mainly take food after heat treatment, in which the fiber swells and loses its properties. Thus, the receipt of trace elements is minimized. But what happens with a lack of fiber in the body:

1. Intoxication - clogging of housing and communal services
2. Decrease in immunity
3. Increasing the risk of heart disease
4. A tendency to obesity, due to a frequent sense of hunger
5. Sugar level may exceed the norm

The most unique in fiber is that it will gain silicon - this is the most important trace element that is able to attract various viruses and pernicious toxic substances.

Fiber products that do not contain: list, table

Definitely, fiber is and will always be an integral part of a healthy diet. But there are unique cases in which the use of fibers is minimized, for example, with diseases as diverticulitis and chronic diarrhea. Moreover, there are individual cases of intolerance to fiber itself. To improve well -being, you should listen to the doctor and observe a diet containing minimal fiber use.

As you follow the diet, it is worth adding meat to your diet, especially the meat, after heat treatment! Also, it is worth doing with vegetables and fruits, for example, leaning for conservation. In any case, the diet allows you to lose weight and helps to improve the chair.

Here are some tips for a low fiber diet:

1. Instead of a fresh apple, for example, it is better to eat apple puree or jam, you can simply clean the peel, as it contains the largest amount of building material. This is treated with all fruits.
2. Regarding vegetables, preference should be given to bloodless, soft. Clean potatoes from the skin. Vegetable juices can also be attributed to a group of drinks with minimal fiber content.
3. It is worth excluding whole grain from the nutrition, it has a high percentage of fiber, it is better to replace pasta, white rice, semolina, rice cut, white bread.
4. Also, in its daily menu it is required to add animal products, fish. Since there is absolutely no fiber in them.
5. Sour -milk products in minimal consumption are also allowed.
6. Milk

What is the difference between bran and fiber: comparison

Sharbi and fiber, due to its benefits, without any doubt, are in the forefront of a healthy diet of modern generations. Compare, of course, these two substances, just like comparing pectin and apple. The thing is:

Sharbi is the remains after grinding flour, that is, a rough part of the grain. The bran is rich in fiber, almost 75%, but in addition to fibers, macro- and trace elements are also included in the warehouse, including group B vitamins in other words, people who buy bran are not mistaken in order to extract fiber. But the bran is high -calorie than their components in its pure form.

For example, there are 250 kcal in 100 g of bran, and in the fiber itself - a maximum of 35 kcal. This is due to the fact that in addition to the function of the “sponge”, which is directly performed by fiber itself, bran is carried out by protein, ak, starch and vitamins. And this is what gives the brans incredibly treating and useful qualities. And also, this is the most publicly available product that will provide the daily norm of dietary fiber.

Fiber, initially, is a dietary fiber, from which all vegetable tissues are built. It is part of vegetables, fruits, berries and bran. The fibers are required for optimizing housing and communal services, as well as improving intestinal flora. This is a low -calorie product in pure form, often used for diets.

Fiber for the body: contraindications

Of course, fiber needs a person to improve the work of housing and communal services, cleanses blood and favorably affects the microflora of the stomach, helps to increase the immunity and state of health in general. It is part of almost all plant products, in the form of pectins, cellulose, hemicellulose, etc.

Unfortunately, there are some contraindications when applying this miraculous substance.

A large number of people with various diseases, for example:

• ulcer - peptic ulcer of the stomach or duodenum
• individual intolerance to the product
• gastritis
• enteritis and enterocolites
• diarrhea
• chronic intestinal diseases
• high intestinal permeability syndrome

Despite the fact that fiber is not so easy to get, there are cases of an excess of the product in the body, which carries not a very pleasant result. Leads to bloating, flatulence, a sense of fatigue, gas formation, skin rash, increased blood sugar, and can also cause allergies.

Video: fiber and methods of its use