Products containing fiber

Fiber, food fibers, ballast substances, cellulose - all this names of the same edible substance having plant origins. The fiber is contained in vegetables and fruits, cereals and nuts, algae and in many other products. This is a very interesting material, whose favor will certainly appreciate anyone who follows their health and health of their loved ones.

Products containing fiber: fiber uniqueness

The fiber is not digested in the human body and is almost not exposed to the enzymes of the gastrointestinal tract. Food fibers, in essence, in constant condition are out of the body, passing through the stomach and intestines - thereby pulling toxins, excess fats and harmful substances.

The fiber reduces insulin and cholesterol production, suppresses the processing of sugar into fats, contributes to regular emptying of the intestine and the health of the intestinal environment. And, most importantly, what will appreciate the beautiful half of humanity - the fiber helps to adjust the weight. Ballast substances are indispensable and playing in a human diet is a very important role. For example, diet with diabetes mellitus necessarily includes the use of substances with high fiber content. Therefore, the list of products for patient-diabetic is formed in most cases on the basis of a large content of vegetable food fibers in them. Such fibers protect the body with diabetes from a sharp increase in blood sugar due to reducing the suction rate of carbohydrates.

To determine which products a lot of fiber can already be in appearance, quality and origin. The smaller the product is cleared, the more fiber in it.

Plant fiber. High fiber products

What products contain fiber to a greater extent?

1. Firstly, these are fruits in raw form, dried fruits and berries: prunes, dried frisms, raisins, apples, pears, plums, apricots, grapes, grapefruit, strawberry, blackberry, peach, banana, lemon, china, fig, watermelon.
2. Second, vegetables and greens in raw form: peas, parsley, dill, leaf salad, kinza, carrots, cabbage, tomato, cucumber, beets, pumpkin, potatoes, celery, broccoli, zucchini, beans, rhubarb, eggplant.
3. Third, nuts and seeds: nuts, peanuts, flax seeds, sunflower seeds and pumpkins, almonds, walnuts, cashews, wood walnut.
4. Fourth, grain and porridge, breadfinds and pasta: whole grain bread, bran bread, wheat cereals, oatmeal, corn croup, buckwheat, pasta.

Products containing fiber: fiber in 100 g. Edible part of the products, table

Fiber in food. Daily human need

The daily fiber code for a person averages 25-30 g. Nutritionists advise to use a ballast substance to 40 g. Per day for men and until 25 g. Women. After 50 years, the fiber can be consumed in a bit smaller quantities.

What kind of fiber products are more? Dietary fiber is contained more in those products that have not passed industrial processing. Such food is useful for the human body to a greater extent.

Nowadays, the fiber can be bought in a pharmacy - in the form of tablets. This option of its use also gives an excellent result.

The need for products rich in fiber is growing:

1. During pregnancy, with an increase in the volume of food consumed.
2. With anemia and shortage of vitamins in the body.
3. With incorrect work of the stomach and intestines.
4. With accumulationSlacks and toxins in the body.
5. In the presence of overweight.

The need for fiber-rich products decreases:

1. With excess accumulation of gases in the intestine, accompanied by a bloating.
2. When aggravating such diseases of the gastrointestinal tract, like gastritis, ulcer of the stomach, pancreatitis, cholecystitis, intestinal dysbiosis, etc.

What is a rough fiber. What products does it contain?

"Soft" food fibers are pectins, gum, dextrans and agarose.

Coarse fiber is the plexus of the plant fibers. Such a ballast substance has a complex form of carbohydrates, which our digestive system is not able to digest.

Coarse fiber is used in various diet diets. It is able to accelerate the metabolic process and the cleansing of the body from stabbing. The use of coarse nutritional fibers can help a person get rid of excess weight and become healthier thanks to the normalization of the intestinal work.

The benefits of fiber for weight loss

When drawing up a diet to reduce weight, attention should be paid to eating products with carbohydrates, fats, fiber and proteins.

Carbohydrates in a diet for weight loss

It is necessary to know that not all carbohydrates are useful for weight loss. Some of them are more familiar in the daily diet, such as pastries, potatoes, sweets, pasta, rice, chips, etc. They are delicious, but sugar and starch, they contained it is definitely defined on your hips in the form of fatty sediments. But bread with bran, buckwheat, oatmeal, as well as juices and fruits need to eat as often as possible.

Squirrels in a diet for weight loss

Proteins are very useful for the human body. It is necessary to eat them as often as possible, because the amino acids contained for us are indispensable. Distinguish animals and vegetable proteins. It is necessary to eat with them, while equally vegetable and animal proteins. If you "save" in proteins, excess fat will not leave, will be useful calories from the muscles of the body, which is very harmful.

Fats in a diet for weight loss

Some women sitting on a diet are very often excluded from their daily firing, because it is believed to be a direct path to a set of excess weight. But in most cases it is a delusion. Eating products containing fats is designed to supply our body with nutritional components, vitamins, give us energy, keep the elasticity of the blood system vessels and much more. Olive oil, avocado, nuts, fish - all this recommended for use products. The main thing is to eat them in moderate quantities.

Fiber in diet for weight loss

The most important and most important factor in the struggle for the beautiful and slender figure is the share of fiber in our diet. It is the content in food fiber products that will help to have a healthy weight. Finding into the human body, ballast substances gradually absorb moisture, slags and fats and then remove them out. There is an acceleration of metabolism, rotting products and fermentation, cholesterol and sugar, and most importantly, extra kilograms.

Involutions of the body of fiber causes many chronic diseases, as well as obesity.

Products containing fiber: Diets for slimming with fiber use

The diet in such diets, of course, is very different from the usual daily nutrition, but the benefits of it are indisputable.

A sparing diet with products containing fiber

1. The share of products containing fiber must be 70%.
2. For a better effect, it is necessary to eliminate the use of alcohol, oily, fried, sweets and pickles.
3. As a result, in 30 days you can easily lose up to 7 extra kg.

Strict diet with products containing fiber

1. Purchase in the pharmacy fiber.
2. Buy in the store kefir with low fatty percentage.
3. 2 h. L. Fituels Add to 1 cup of kefir and mix thoroughly to swelling.
4. After 4 hours, repeat this procedure and so 4 times a day.
5. There are vegetables and fruits in small volumes between tapes with fiber.
6. For 14 days the effect of this diet will already be noticeable.

Unloading day 1 time per week with products, extelling fiber

1. Buy in the store a liter kefir bottle.
2. Divide kefir for 4 parts to 250 g
3. Add to 2 h. Pharmacy fiber into each part of the kefir.
4. For 1 day, drink all kefir at approximately equal intervals.
5. You can eat with vegetables or fruits in small quantities throughout the day.

Products containing fiber: Contraindications when using fiber for weight loss

Before applying food fibers, you must consult with specialists, especially if there are problems with the stomach, there are chronic diseases of the gastrointestinal tract, such as gastritis, ulcer, pancreatitis, etc.

Products containing fiber. Video