Increase the fiber in the food. | be healthy

Fiber is an important nutrient. But still there are many things to learn about foam. What is the fiber actually? What are the best sources of fiber? What are the health benefits or what's the quality Essentially, fiber is the sugar that is not digested. Such carbohydrates are fiber which can not be digested. All the foods in the plant have fiber. Fruits, vegetables, cakes, cereals, all. But all the fibers are not of the same kind and its class division is different. According to the source it can be divided. Such as grains of grains are called fiber of cereal. It can be classified in a way, based on the solubility of fiber water. Soluble fiber partial soluble in water Adhesive fiber does not dissolve in water. This difference is a very important point of view to see the effect of fiber on reducing the risk of certain diseases.

Current Nutrition and Counseling

Children and adults will take 20 grams of fiber every day, not as supplements. The more calories the more I want, the greater the fiber. Juvenile and juvenile daily may look like 30-35 g fiber.

Health Benefits of Getting Fiber

For a long time healthy fiber has been taken as an ingredient in food. Fiber reduces the risk of various diseases. Such as heart disease, diabetes, diverticular disease and constipation etc. However, there is a slight role of fiber on the risk of colon cancer.

Fiber and colon cancer

For a long time, it is said to take more fiber in the diet to reduce the risk of colon cancer. However, the suggestion was based on some small research studies. Observing the results of large and well-researched studies, it seems that there is a relationship between food fiber. Meanwhile, in a Harvard study, 80,000 female nurses were observed to be 16 years old. It was found that colon cancer or polyps do not have strong relationships with food fiber. With a study of Harvard, some other major studies have been added: 700,000 women and men have had 20 years of research and similar results were found. But do not protect colon cancer by eating fiber in the food, why such simplification? It has many more health benefits.

Food frenzy and heart disease

Coronary heart disease is one of the main killer diseases of America and America, in many developed and developing countries of the world. If this disease occurs in the coronary artery, that is, the arterial blood that gives blood in the heart is like a litter of fat in the arteries. The artery becomes firm, solid and narrow, its way. It is called athbosclerosis. If the coronary artery is blocked, then heart attack occurs. Many large studies have been running for a long time and have found that eating fiber rich foods reduces the risk of heart disease. A study by Harvard on 40,000 men's health professionals shows that, eating fiber-rich foods reduces the risk of coronary heart disease by 40%, compared to those who eat less than fiber. The fiber in the grains is bigger. Another study of Harvard among female nurses has similar results. Metabolic syndrome has a contact with fiber again. Diseases of metabolic syndrome that increase the likelihood of heart disease and diabetes. These ingredients include high blood pressure, high insulin value, excess weight (especially abdominal fat) high quality triglyceride (blood fat) and low quality HDL (cardiac cholesterol). It has been found that dietary fiber and whole grains play more than this syndrome.

Food fiber and diabetes

Type 2 diabetes is the most common diabetes. Aaroge stabilized high sugar The body can not remove enough insulin hormones and therefore can not lower blood sugar or insulin, but if the body can not use it, then type 2 diabetes. There are many components to reduce the risk of type 2 diabetes such as: maintaining healthy weight, keeping the body active, not smoking. The researchers are trying to relate the ingredients of food to the fiber in the food.

Fiber-rich food. From Harvard's two cases, it is understood that the risk of type 2 diabetes is reduced by eating cereal froth.

When it comes to the risk of diabetes, it can be said that risks of fiber-rich food grains are low and hygienic index raises the risk of eating food. High blood sugar syrup plays with blood sugar. Various studies have shown that good advice on getting rid of heart disease and diabetes should be to eat whole grains, fiber-rich food in most bellies.

Fiber and constipation

Constipation is a big complaint, many of the older people complained. The good news is that digestion is very sensitive to the fiber of the food and the fiber is more clear than the coat. Potato and oats are very good for fruit and vegetable fiber. Analysts said, it is better to increase the phosphate than increase the phosphate and increase it gradually. It is good to get on with the help. As the burning of fiber will be increased, so the fluid will also be increased.

Fracture and dye type of dye

Intestinal inflammatory disease, Diverty Kulaitis, but in the West, malnagar's Eraag is very old in the elderly. Eating more of the food in the diet, especially the absorption of fiber, reduces the risk of the disease.

Last word

Fiber is an important ingredient in healthy food. The day should be taken at least 20 grams. Better if more Good sources are whole grains, fresh fruits, vegetables, shorts, nuts.