Dietary fiber is indispensable for a healthy diet. Fiber plays an important role in maintaining digestive health. At the same time, adequate fiber intake can prevent cardiovascular disease, cancer, diabetes and other diseases. Fiber cleans the digestive wall and enhances digestion. The fiber also dilutes and accelerates the removal of carcinogens and toxic substances from food, protects the delicate digestive tract and prevents colon cancer. Fiber slows down digestion and excretes cholesterol most quickly, so blood sugar and cholesterol are kept at optimal levels.
Dietary Fiber With the advent of refined foods, humans get less and less fiber from food. Dietary fiber is divided into soluble and non-soluble properties. The former helps to lower blood cholesterol, while the latter spurs the large intestine to remove waste.
It can be seen that nutritious foods have the advantages of antioxidants, phytochemicals, omega fatty acids, or fibers. By following this route, you can naturally discover alternative nutritious foods other than the ten most nutritious foods:
1. Red rice Chinese have been handed down from generation to generation, with rice as the staple food. In general, red rice is more nutritious than white rice because it retains the fiber on the rice shell.
2. Orange In many fruit categories, the fruit with acidity contains more than multivitamin C. Today's nutrition has consistently promoted vitamin C as one of the antioxidants:
a. Block free radicals to destroy cells and reduce aging; b. Avoid preservative sodium nitrate and sodium nitrite into carcinogenic nitrosamines. It has a great protective effect on cancer patients, especially gastric cancer and esophageal cancer; c. inhibits the oxidation of bad cholesterol and protects cholesterol, maintaining blood vessels and heart health.
3. Carrots contain a rich planting substance, beta-carotene, which can scavenge free radicals, prevent oxidation and abnormalities in the surface of cells, and exert anti-cancer effects.
4. Soybean is cheap and good, and contains isoflavones that produce similar effects as estrogen hormones, lower blood cholesterol, protect the heart, and prevent breast cancer, prostate cancer and osteoporosis.
5. Fungi are well known. Fungi are rich in dietary fiber, which can improve the ability of color plague and help fight cancer. It is a recommended food.
In general, there are thousands of foods in the world, each offering different nutrients to meet different needs, and therefore have their existence value. Especially in medicine, the knowledge of diet and nutrition is changing with each passing day, constantly seeking new fields. Nutritious foods are worth recommending, others can be chosen. Looking into the distance, there are ten kinds of nutritious foods?
The ideal intake of dietary fiber is not less than 35 grams per day. If the food is chosen properly, it is easy to reach this standard without additional supplementation. John Jackcent, a nutritionist at the University of Surrey, has emphasized that adding a diet to a diet that is not rich in nutrients can be harmful to health. The reason is that the drum contains a lot of phytic acid, which is an anti-nutritional substance, which reduces the body's absorption of various minerals including zinc. In summary, it is best to obtain fiber from a number of different food sources, including oats, lentils, broad beans, plant seeds, fruits, and raw or lightly cooked vegetables. Most of the fiber in the vegetables is destroyed during the cooking process, so the vegetables are best eaten raw.
Reduce the intake of high-calorie foods such as greasy and spicy during consumption.
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