Fiber helps speed up the metabolism.
Fiber is a type of complex carbohydrates, unable to digest the enzymes of the human stomach, but the processed useful microflora of the intestine.
Rich in fiber (“fiber”) products are stems and seeds — it is the fiber forms a dense structure.
Despite the fact that fiber is practically not absorbed by the body, it plays a critical role in digestion, providing the mechanical movement of food through the gastrointestinal tract.
In addition, it helps to regulate blood sugar levels, affecting the sense of hunger and fullness.
The benefits of fiber and foods high in its content of said dietitians.
How dangerous a lack of fiber?
The lack of fiber in the diet triggers numerous metabolic disorders (primarily, the increase in the level of glucose in the blood and consequent obesity), as well as constipation.
However, you must understand that lack of fiber is primarily the consequence of complex eating disorders.
Since the fiber is contained in vegetables and cereals, do not need to buy pharmacy supplements or expensive “rich in fiber” products.
Suffice it to include in your daily diet natural vegetables, while minimizing simple carbohydrates (sugar, white flour products).
The problem with typical diet
If you almost do not eat vegetables and cereals, and fruits see only in the form of sugar filled desserts — be sure that you will find obesity, diabetes and diseases of the cardiovascular system.
A healthy diet starts with real food, not vitamin pills.
Pharmacy dietary Supplements with fiber, as well as a variety of sports supplements that contain dietary fiber, are significantly inferior herbal products by value.
The jar weighing 150-200 g will contain normal tissue only for a few days — a pack of conventional buckwheat is cheaper and more efficient.
Fiber and fight obesity
Fast carbohydrates (such as sugar) cause a sharp increase in the level of glucose in the blood is causes the body to release large doses of insulin for utilization of excess energy into fat.
Fiber slows the absorption of glucose in the blood, which positively affects insulin levels.
In fact, the more fiber you eat, the less calories is deposited as body fat.
In addition, dietary fiber physically fill the gut for a long time, causing it to block the feeling of hunger and send the brain a signal about saturation that prevents overeating.
How much fiber is needed by the body?
Unfortunately, the typical diet of urban residents is at least twice less fiber than the body needs.
The reason is simple — the love for sweets and “produced at factory” the fast food, the poor not only dietary fiber but also vitamins and minerals.
It is believed that the rate of consumption of fiber — 20-30 grams of dietary fiber per day.
Athletes intensively fed for a set of muscles need to 40 grams of fiber a day due to the higher caloric intake and, consequently, increased volume of food consumed.
Foods rich in fiber
Food, the richest in fibre are bran (in fact, this solid shell of the grain) and whole grains (barley, buckwheat, quinoa) — they contain 10-15 g of fiber per 100 g of dry product, as well as all kinds of beans (including lentils and peas) and whole wheat flour.
Fiber, contained in oatmeal, beta — glucan — is particularly useful for the body.
Its regular use reduces the level of bad cholesterol in the blood.
Dietary fiber found in all fruits and vegetables — ranging from lettuce and ending with the dried fruit.
In plants, the fiber content varies greatly depending on the type and method of cultivation, and in the finished food (e.g. wholegrain bread and pasta editions) — specific production technologies.
Fiber is an important component of a healthy diet, affecting the feeling of hunger and reducing the level of glucose and cholesterol in the blood.
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