Fiber is split mainly in the intestine, but its nutritional value is incredibly low, that is, the cellulose does not contain the right amount of calories, fats, proteins, minerals and vitamins. Despite this, fiber is a necessary and very important element of a proper diet. Thanks to her, many serious diseases recede, and the digestive system functions correctly. Also, due to the fact that cellulose gives a full feeling of satiety without the presence of excess calories, it certainly helps to keep the weight under control. Nutritionists advise on average every day to eat 20 grams of fiber, which is contained in bread, legumes, vegetables, fruits and, of course, a huge amount of fiber is in the croup.
There are two types of fiber. And in order to be able to maintain excellent health, we need both kinds. Soluble fiber, which is found in leafy vegetables and fruits, and in oat bran, lowers blood cholesterol significantly. In turn, insoluble fiber found in untreated cereals, such as brown rice or flour with bran, and in beans, contribute to good digestion.
In addition, it also prevents the appearance of constipation and other bowel diseases. Neither insoluble, nor soluble fiber is not completely digested. Soluble fiber is cleaved with the help of special bacteria, after which by-products are formed, some of which enter the blood, which contributes to the reduction of cholesterol.
There are different opinions in society about the extent to which insoluble fiber is split. The fact is that when it passes through the digestive tract, the cellulose absorbs a huge amount of water, which exceeds the weight of the cellulose by up to 15 times. Absorbed water weighs the weight of body waste, which facilitates the rapid movement of these waste through the intestines. Science and scientists all over the world have proved that because of the rapid progress of body waste, insoluble fiber prevents the appearance of colon cancer. Hence the conclusion that people who eat a large number of different cereals, reduce the risk of developing such a terrible disease as cancer of the rectum and large intestine.
A few tips of what would be in your life, fiber source of health has become:
- Eat a variety of vegetables, fruits, cereals and legumes, so that in your diet, the combination of insoluble and soluble fiber is optimal.
- Eat a lot of unrefined, whole foods - brown soup, pasta, bread with bran.
- Try to start the day with breakfasts, which consist of oatmeal, toast or bread with bran.
- do yourself bread crumbs and toast from bread with bran.
- eat fruits and vegetables more often, you can clean them with a hard brush and use them with a peel.
- instead of making and drinking juices, eat whole fruits. Six times, almost more fiber is found in the whole orange, than in a glass of juice.
- try to eat much more asparagus and broccoli.
- add ragout, soups, salads, boiled peas, beans and lentils.
- if possible, add sliced or rubbed vegetables in sauces, salads, in dishes that are cooked in ceramic pots.
- if you suddenly want to have something to eat, eat fruit or bread with bran.