Fiber

Fiber

Fiber – Dietary Fiber is composed of polysaccharides. Are built plant cell walls. Fiber can be soluble and insoluble.

KletchatkaNerastvorimaya fiber, as its name implies, does not dissolve in water. This type of fiber acts in the gastrointestinal tract as an absorbent that absorbs toxins.

Furthermore, insoluble fiber stimulates intestinal motility and increases the volume of stools preventing constipation. Insoluble fiber – this cellulose and lignin.

Cellulose in great quantity in the wheat flour with bran, all kinds of cabbage, beans, apples and carrots. It absorbs water like a sponge, strongly increasing in size. Thus cellulose stimulates the activity of the intestines, helping to accelerate time-waste. Thanks to her, preventing the occurrence of constipation and colitis, hemorrhoids and some cancers of the colon.

Lignin is found in cereals, bran, strawberries, peas and radishes. His number is increasing in almost all vegetables after a long storage. Therefore, stale vegetables digested much worse. Lignin is linked to the small intestine with bile acids, preventing excess absorption of fat and help to reduce cholesterol levels in the blood. It also speeds up the passage of food through the intestines.

Soluble fiber is able to completely dissolve in water and form a gel that becomes a breeding ground for the bacteria that live in the colon. Thanks to these microorganisms fiber splits into carbohydrates and other nutrients needed by the body. To include soluble fiber pectin, alginazu, hemicellulose and gums.

The main source of hemicellulose – bran, unpolished grains, sprouts. Hemicellulose acts as cellulose, cleaning intestines.

Pectin is in apples, carrots, all kinds of citrus and cabbage, potatoes, beans and berries. The gum may be found in oats and beans.

Gum and pectin, as well as lignin, bind bile acids and regulate the processes of fat absorption in the small intestine. Furthermore, they slow down the process of glucose uptake is not released into the bloodstream allowing a greater dose of sugar after meals.

Scientists recommend eating a day at least 18 grams of fiber. This number can be obtained from 200 g of whole-wheat bread, seven medium apples or portions of boiled green peas.

To the body receives adequate amounts of fiber in the diet to include fruits and vegetables, rich in both types of fiber. For instance, apples, in which pectin is insoluble and an insoluble cellulose. Rich in fiber and whole grains, especially brown rice and bran cereal.

But refined products and products made with white flour fiber contain trace amounts.

However, the fiber can not be abused. Its excess in the diet can lead to flatulence and lack of calcium in the body. Besides its nutritional value is very low.

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