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Original: Ma Guansheng
Dietary fiber has a variety of health effects.
Dietary fiber can be found in many related health foods such as diabetes, gastrointestinal tract and weight loss
.
Dietary fiber can be found in many related health foods such as diabetes, gastrointestinal tract and weight loss
.
The role of dietary fiber
(1) Dietary fiber has water absorption, absorbs water in the stomach and swells, increases the volume of stomach contents, slows down the gastric emptying speed, increases the feeling of fullness, and helps to lose weight;
(2) In the intestines, it can increase the volume and water content of stool, promote intestinal peristalsis, and prevent or relieve constipation;
(3) It can reduce the absorption of sugar in the small intestine, slow down the increase in blood sugar after eating, and help stabilize blood sugar;
(4) Absorb bile acid in the intestines, reduce the absorption rate of fat, cholesterol, etc.
, and then reduce blood lipids;
, and then reduce blood lipids;
(5) It can be decomposed and fermented by intestinal bacteria, change the composition and metabolism of the intestinal microflora, and induce probiotics to multiply;
(6) can help prevent colon cancer, breast cancer, etc.
.
.
How much dietary fiber do we need every day?
The "Reference Intake of Dietary Nutrients for Chinese Residents (2013)" recommends that the daily specific recommended intake of dietary fiber for Chinese residents is 25 grams
.
.
The "Guidelines for Prevention and Treatment of Type 2 Diabetes in China (2017)" recommends that the daily recommended intake of dietary fiber for diabetic patients is 10-14 g/1000 kcal of energy
.
.
Where does the dietary fiber come from and how do I get enough dietary fiber?
The dietary fiber in food mainly comes from plant foods, such as fruits, vegetables, beans, nuts and various cereals
.
.
The food processing method and precision have a great influence on the retention of dietary fiber
.
Whole grains and wheat bran are rich in dietary fiber, while refined processed cereals are milled and processed, and the husk, aleurone layer, and germ are separated and discarded, resulting in some nutrients such as dietary fiber, B vitamins and minerals.
Drain
.
Eating refined grains for a long time can easily cause insufficient or even deficiency of B vitamins
.
.
Whole grains and wheat bran are rich in dietary fiber, while refined processed cereals are milled and processed, and the husk, aleurone layer, and germ are separated and discarded, resulting in some nutrients such as dietary fiber, B vitamins and minerals.
Drain
.
Eating refined grains for a long time can easily cause insufficient or even deficiency of B vitamins
.
In the choice of staple food, it is recommended to match coarse and fine, often eat some coarse grains, whole grains and whole grains
.
.
Rice can be paired with whole grain rice (brown rice), grains (oats, millet, buckwheat, corn, etc.
), and mixed beans (red bean, mung bean, kidney bean, pinto bean, etc.
) to achieve the thickness of the staple food
.
), and mixed beans (red bean, mung bean, kidney bean, pinto bean, etc.
) to achieve the thickness of the staple food
.
In addition to coarse grains, vegetables such as celery, water spinach and other stem and leaf vegetables, kelp, seaweed, shiitake mushrooms and other fungi and algae are also rich in dietary fiber
.
.
It is recommended in the "Dietary Guidelines for Chinese Residents (2016)" to eat cereals and potatoes every day
250 to 400 grams, including 50 to 150 grams of whole grains and miscellaneous beans
.
.
It is worth noting that although whole grains have many health benefits, patients after digestive system surgery or elderly people with reduced digestive system function need to consume them in moderation
.
At the same time, there is a dazzling array of whole-grain foods on the market, and the selection of real whole-grain foods is also very important
.
.
At the same time, there is a dazzling array of whole-grain foods on the market, and the selection of real whole-grain foods is also very important
.
When choosing whole grain foods, pay attention to these 5 points
(1) Types of raw materials
It should be whole grains such as corn, black rice, oats and the like
.
.
(2) The amount of whole grains
Food ingredients should contain a larger proportion of whole grains
.
The US Food and Drug Administration stipulates that only foods containing ≥51% whole grains in ingredients can be claimed as "whole grain foods"
.
.
The US Food and Drug Administration stipulates that only foods containing ≥51% whole grains in ingredients can be claimed as "whole grain foods"
.
(3) Look at food labels
For example, words such as "whole oats", "whole grain corn" and "whole wheat flour" are written, and they are consistent with the ingredients on the food label
.
.
(4) Food ingredients
For example, "nutritious oatmeal" with more white sugar and vegetable oil powder is far less healthy than "pure oatmeal", so it is recommended not to use it
.
.
(5) Learn to identify
Such as exaggerated promotion of "multi-grain", "high-fiber", "100% wheat", etc.
, because these foods may only add bran in order to increase the content of dietary fiber, but the germ part is missing
.
, because these foods may only add bran in order to increase the content of dietary fiber, but the germ part is missing
.
(Dubai Supermarket Section 1)
