Fiber in food: tables, consumption rates
Useful properties of fiber and its effect on the body ^
Benefits of fiberfor the body is huge and consists in the following:
Cellulose has a positive effect on the gastrointestinal tract:
- cleans the intestine,
- stimulates motor motility of the gastrointestinal tract,
- activatest digestive enzymes,
- supports healthy microflora,
- eliminating dysbiosis,
- prevents the growth of pathogenic microorganisms.
Fiber( dietary fiber) is very useful for patients suffering from diabetes. This is due to a decrease in the rate of absorption of carbohydrates, which protects the body from a sharp increase in blood sugar.
Vegetable fiber cleanses the liver well, removing toxins and toxins from the body and reducing the concentration of harmful fats.
Vegetable fiber helps to get rid of excess weight, which is possible due to the acceleration in the body of metabolism( metabolic processes).
Table of products with a high content of fiber( g): ^
Physiological requirement for fiber, symptoms of deficiency and excess: ^
Daily human need for fiber is 25 - 35 grams per day.
With malnutrition with low fiber content in the diet, it is recommended to use 1 tablespoon.bran( wheat or rye), which are the leaders in the content of vegetable dietary fiber.
The need for fiber increases in the following cases:
- With age. The greatest need of the body for fiber begins at the age of 14 and lasts up to 50 years;
- During pregnancy;
- With sluggish operation of the gastrointestinal tract.
- When slagging the body;
- With beriberi and anemia;
- If there is excess weight.
The need for fiber is reduced:
- With excessive gassing( intestinal flatulence);
- During an exacerbation of a gastritis, a pancreatitis and other inflammatory diseases of a gastrointestinal tract;
- With dysbiosis.
It should be noted that excess fiber inhibits the absorption of iron, as well as certain vitamins and minerals. In addition, dietary fiber neutralizes the effect of certain drugs, in particular, psychotropic substances, antidepressants.