Dietary fiber: refers to polysaccharides and lignans that cannot be decomposed by enzymes in human digestive tract. It can absorb water from the digestive system; Increasing the amount of food in the stomach can increase satiety; It can also promote gastrointestinal peristalsis and relieve constipation; At the same time, dietary fiber can also absorb harmful substances in the intestine for excretion; Improve intestinal flora and provide energy and nutrition for the proliferation of probiotics.
Dietary fiber is a variety of non-starch polysaccharide plant substances, mainly from the cell walls of animals and plants, including cellulose, lignin, wax, chitin, pectin, β-glucan, inulin and oligosaccharides, which are usually divided into two categories: water-insoluble dietary fiber and water-soluble dietary fiber.
Dietary fiber is indispensable for a healthy diet. Fiber plays an important role in keeping the digestive system healthy. At the same time, taking enough fiber can also prevent cardiovascular diseases, cancer, diabetes and other diseases. Fiber can clean the digestive wall and enhance the digestive function. At the same time, fiber can dilute and accelerate the removal of carcinogens and toxic substances in food, protect the fragile digestive tract and prevent colon cancer. Fiber can slow down digestion and excrete cholesterol as quickly as possible, so it can control blood sugar and cholesterol at the best level.
1 Apple
Apple (scientific name: Apple) is a deciduous tree of Malus in Rosaceae. Apple fruit is rich in minerals and vitamins and is one of the most commonly eaten fruits. Apple is the most common fruit with rich nutrition, ranking first among the four major fruits in the world (apples, grapes, oranges and bananas). Apples are usually red, but there are also yellow and green ones. Apple is a dicotyledonous plant with reddish or purplish red flowers, most of which are self-sterile and need cross-pollination. Fruit is developed from ovary and receptacle. The flesh is crisp and sweet, which can help digestion. Note: The apple core is slightly toxic, so spit it out when eating to prevent swallowing, even if the juice is squeezed, it is best to remove it.
2. Grapes
Grape (Vitis vinifera L.) is a woody vine of Vitaceae, with cylindrical branchlets, longitudinal edges, hairless or sparsely pilose leaves, dense or scattered panicles, well-branched base, spherical or oval fruit, flowering in April-May and bearing fruit in August-September. Grape is one of the oldest fruit trees in the world. Fossil plants of grapes were found in Tertiary strata, indicating that they were all over Europe, Asia and Greenland. Grapes are native to West Asia and cultivated all over the world. About 95% of the grapes in the world are concentrated in the northern hemisphere. Grape is a famous fruit, which is eaten raw or made into raisins and made into wine. After brewing, the wine feet can make the wine sour, and the roots and vines can be used as medicine to stop vomiting and prevent miscarriage.
Step 3: bananas
Banana (scientific name: banana. ) belongs to Musa, also refers to its fruit. Widely cultivated and eaten in tropical areas. Bananas are delicious and nutritious, which can be harvested all year round, and are also highly valued in temperate regions. The plant is a large herbaceous plant, which emanates from the rhizome and forms a pseudostem with a height of 3-6 meters (10-20 feet) from the lower part of the leaf sheath. The leaves are oblong to oval, and some of them are 3-3.5 meters long (10-1.5 feet) and 65 centimeters wide (26 inches), with 10-20 clustered tips. Ear drooping, extracted from the top of pseudostem, with many flowers and light yellow; Inflorescence droops, resulting in 10-20 strings, about 50- 150. Plants die after fruiting, and the sucking roots growing on the rhizomes continue to reproduce, and each plant can survive for many years. Native to Southeast Asia: it is cultivated in Taiwan Province, Hainan, Guangdong and Guangxi.
Foods containing dietary fiber mainly include grains, vegetables, fruits and beans. It is divided into soluble dietary fiber and insoluble dietary fiber. The former is gum, gum and mucus, which is soluble in water and mainly exists in fruits, oats, barley and some beans. Most dietary fibers are insoluble, such as cellulose and hemicellulose. Coarse grains and miscellaneous grains containing this insoluble dietary fiber, such as corn, wheat bran and rice bran, are mostly added to crude fiber foods on the market. ?
Modern nutrition research shows that eating crude fiber food has four advantages: first, it can improve gastrointestinal function, prevent constipation and prevent intestinal cancer; Second, improving blood glucose response and reducing postprandial blood glucose content are helpful to treat diabetes; The third is to reduce the content of cholesterol in plasma and prevent hyperlipidemia and cardiovascular diseases; The fourth is to control weight and reduce the occurrence of obesity.
Twenty grams a day is enough.
Grains containing crude fiber include corn and beans. Vegetables with high crude fiber content are: rape, leek, celery and so on. Peanut, walnut, peach and jujube are also rich in crude fiber.
References:
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