Thursday, June 25, 2020

What are the dietary fiber-rich foods

Dietary cellulose is mainly derived from cereal essence and embryonic dietary fiber. It is rich in various minerals, cellulose and oligosaccharides. It is a natural food for humans to lose weight and reduce fat. If there is a lack of dietary cellulose in the body, constipation may occur. This article introduces what foods are rich in dietary fiber for reference.

Excretion process:

The gastrointestinal tract is equivalent to a pipe with openings at the top and bottom. Unless severe blockage occurs (such as intestinal obstruction caused by various reasons), the residue (dung) after food digestion will be discharged downward along the pipe. It is also the function of intestinal peristalsis. Of course, the premise is that there is enough residue in the intestine after digestion, that is, the volume and weight of the feces are large enough. Moreover, in general, the larger the volume of feces, the stronger the effect of stimulating intestinal peristalsis and the faster the excretion.

Composition of feces:

The composition of feces is not complicated. Its core component is a group of substances called "dietary fiber", including cellulose, hemicellulose, pectin, lignin, gums and other gums. These dietary fibers are not only one of the main components of the feces, but also have water absorption (increasing the water in the feces) and fermentation performance (increasing the bacteria in the feces), so they can increase the volume and volume of the feces. Weight, thereby promoting bowel movements. The lack of “dietary fiber” in the recipe is the root cause of the growing popularity of constipation. Almost all dietary fiber comes from plant foods, such as grain, vegetables, fruits and beans. There is no dietary fiber in animal foods such as fish and egg milk.

"Good" taste drives away dietary fiber:

However, as living standards improve, people's intake of plant-based foods gradually decreases, especially grains and beans. In addition, what is even worse is that the plant foods people eat are getting more and more refined. For the sake of "good" taste, the food processing industry has spared no effort to remove dietary fiber from the raw materials. The content of dietary fiber is significantly reduced in milled rice and noodles compared to coarse grains or whole wheat, and juice is compared to fruits. A report from Tianjin Medical University stated that urban residents only consume about 9 grams of dietary fiber per day. The "Chinese Dietary Guidelines 2007" formulated by the Chinese Nutrition Society recommends 25 to 30g of dietary fiber per day. In this sense, constipation is definitely a modern problem.

What are the dietary fiber-rich foods

Brown rice and germ tooth polished rice, as well as corn, millet, barley, wheat hulls (rice bran) and wheat flour (material of dark bread); in addition, there are more food fibers in root vegetables and seaweed, such as burdock, carrot, green beans, Red beans, peas, potatoes and wakame etc. Dietary fiber is a plant-based ingredient, and plant-based food is a natural food source of dietary fiber. Dietary fiber is rich in vegetables and fruits, coarse grains, beans and fungi algae.

The 10 foods with the most dietary fiber: Poria (80.9 g), hawthorn (dried) (49.7 g), bamboo fungus (dried) (46.4 g), chili powder (43.5 g), galangal (43.3 g), star anise ( 43 g), chili (red, sharp, dry) (41.7 g), wakame (dry) (40.6 g), licorice (38.7 g), Luo Han Guo (38.6 g)

The above is an introduction to foods rich in dietary fiber. Remember that. Dietary cellulose is also a healthy food for detoxification and health. It can induce the proliferation of beneficial bacteria in the intestinal tract, transform the intestinal flora in a direction that is beneficial to human health, and reduce the production of carcinogens.

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