Fiber( plant fibers) plays an important role in human nutrition. Useful substances contained in dietary fibers( such as cellulose, gums, pectin, lignin, antioxidants) are involved in the metabolism process. Dietary fiber is found in cereals, bran, vegetables and fruits, seaweed, legumes, nuts, freshly squeezed juice with pulp.
Use of fiber
The use of foods rich in fiber contributes to the following beneficial effects:
- prevention and treatment of constipation;
- lowering of cholesterol;
- normalization of blood sugar level;
- long-term feeling of satiety due to slow assimilation;
- getting rid of excess weight, because it does not contain calories and slows the digestibility of carbohydrates;
- purification and rejuvenation of the body due to antioxidants;
- prevention of urolithiasis;
- reduces the risk of cancer;
- prophylaxis of cardiovascular diseases;
- stimulates the production of enzymes in the intestine.
Possible damage from fiber and fiber
But cellulose can also cause some negative consequences:
- infringement of intestinal microflora, dysbacteriosis, diarrhea, flatulence, nausea, vomiting;
- constipation with insufficient water intake;
- exacerbation of chronic gastrointestinal diseases( gastrointestinal tract);
- excretion of vitamins and microelements from the body;
- may be incompatible with medications taken.
To minimize possible negative aspects of the introduction of fiber in the diet, it is necessary to take vitamin complexes, monitor the level of calcium in the body, consume enough water and high-calorie foods.
Where fiber is contained
Products containing vegetable fibers in a significant amount:
- Vegetables: greens, tomato, root vegetables( carrots, beets, etc.).
- Fruits: apples, pears, citrus fruits. Dried fruits: raisins, dried apricots, apricots.
- Berries: raspberries and strawberries.
- Nuts: almonds, pistachios, peanuts, walnuts and walnuts.
- Whole-grain products: cereal bread and flour, bran, sprouted grains, cereals.
- Legumes: beans, peas, lentils.
In order to keep the maximum amount of useful substances during cooking, it is necessary:
- to thoroughly wash and clean the product;
- cooking, stewing vegetables in the skins retains a maximum of vitamins;
- do not allow storage / soaking of peeled and sliced products;
- lay vegetables in boiling water and boil in the smallest possible amount of water;
- most of the vitamins are kept in the process of cooking products for a couple, followed by quenching, roasting, frying, boiling.