Adherents of a he althy diet and lifestyle, without hesitation, can name products that have a positive effect on our body. Among them: fresh gifts of nature - vegetables and fruits, as well as salads, dried fruits, whole grain bread, cereals, nuts and many other he althy "goodies". What unites them? Vegetable origin and low calorie content. In addition, they are all rich in mysterious fiber.
Vegetable fiber or fiber is the shell of the cells of vegetables and fruits, cereals and legumes, nuts and seeds. Why do we appreciate this natural invention? Deficiency of plant fibers causes constipation, which leads to powerful intoxication of the body. Under the influence of poisons, the skin deteriorates, rashes and peeling on it become commonplace, hair falls out, nails break … Nutritionists have identified the most important advantage of fiber: this component of plant foods is not digested by humans. Its main property turned out to be extremely important for the normalization of life activity: coarse dietary fibers, like a "washcloth", cleanse the intestines from the inside, improving the peristalsis of "purgatory",protecting the area of the small intestine from the corrosive action of enzymes. In dietology, vegetable fiber is an integral component of both therapeutic and he althy nutrition.
Complex of dietary fiber-polysaccharides scientists are divided into soluble type and insoluble. Insoluble fiber is the lignified cell membrane, lignin and cellulose. This substance practically unchanged, like a sponge, passes through the entire gastrointestinal tract, absorbs liquid, increasing in volume, removes toxins and acids, then empties the intestines. It is found in a variety of vegetables, fruits, as well as grains, legumes and cereals.
Soluble fiber is natural gel-like substances: pectins, resins, alginase and helicellulose. Once in the stomach and in contact with the liquid, it turns into jelly. Its low-calorie composition allows you to magically stay full for a long time without harming your figure. A very common drug is such fiber in tablets and capsules for weight loss. An effective reduction in appetite is the result of swelling of the jelly-like substance and filling the stomach with it.
Is it always necessary to take pills and capsules? Natural fiber in products: berries, beans, citrus fruits, pumpkin and sunflower seeds, beets, apples - is a natural "golden key", consisting of soluble dietary fiber.
Any fiber requires the obligatory use of the daily norm of water: at least one and a half to two liters. deficitfluid leads to the retention of beneficial fibers in the intestines and the loss of some of their absorbent properties.
For the he althy functioning of the body, nutritionists advise to include both types of fiber in the diet: soluble and insoluble. Their ratio should be 3:1, that is, ¾ of the diet should be insoluble fiber, and ¼ - soluble.
Weight loss with the help of he althy dietary fiber occurs due to the normalization of the gastrointestinal flora, its filling and slowing down the absorption of simple and complex carbohydrates, as well as fats. In addition, fiber relieves the human body of harmful excess cholesterol. Foods containing it in large quantities are rich in vitamins and natural antioxidants, while they are depleted in lipids and calories.
Insoluble fiber is a component of bran and whole grains, fruit peels and root vegetables, dark green vegetables and salads, nuts and seeds. A rich source of her instant "girlfriend" are zucchini, broccoli, apples, beans (white and red), grapefruit, oranges, prunes, grapes, bread from various grains.
Fiber is a panacea that helps keep the gastrointestinal tract, blood sugar, heart and blood vessels in order. So, your he alth will be preserved for many years!
