What are fiber rich foods and what are fiber rich foods respectively

Wheat Bran: 31% Grains: 4-10%, from most to less: wheat grains, barley, corn, buckwheat flour, barley flour, sorghum rice, black rice.

Cereal: 8-9%; Oatmeal: 5-6% potatoes, sweet potatoes and other potatoes have a fiber content of about 3%.

Legumes: 6-15%, from most to least soybeans, green beans, broad beans, kidney beans, peas, black beans, red beans, mung beans Whether cereals, potatoes or legumes, in general, the more finely processed, the less cellulose content. Vegetables:

The content of bamboo shoots is the highest, with the cellulose content of dried bamboo shoots reaching 30-40%, and chili peppers exceeding 40%. The rest contain more cellulose: bracken, cauliflower, spinach, pumpkin, cabbage, rape fungi (dry):

The cellulose content is the highest, of which the cellulose content of pine mushroom is close to 50%, and more than 30% are arranged from more to less: fat cabbage, shiitake mushroom, white fungus, and fungus. In addition, nori also has a higher fiber content, reaching 20% nuts:

3-14%。More than 10% are: black sesame, pine nuts, almonds; Less than 10% are white sesame seeds, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, peanut kernel fruits

The largest content is dried red fruit, with a cellulose content of nearly 50%, followed by dried mulberry, cherry, sour jujube, black jujube, large jujube, small jujube, pomegranate, apple, and Yali pear.

High-fibre foods have many beneficial ingredients and can effectively prevent cancer, and high-fibre foods and low-fat foods can help prevent heart disease. Eating foods high in fiber can not only help eliminate harmful substances and waste from the body, but also**, make our body healthier. Modern medicine and nutrition have confirmed that dietary fiber can be ranked with the traditional six nutrients and called the "seventh nutrient".

Traditional fiber-rich foods include wheat bran, corn, brown rice, soybeans, oats, buckwheat, cocoon, celery, bitter gourd, fruits, etc. Although foods rich in dietary fibre have all the above benefits, they should not be eaten in a picky way. The right principles of eating are:

Reduce fat intake, increase the proportion of vegetables and fruits, and maintain a balanced nutrition.

Additional Notes: Under normal circumstances, there are many foods rich in fiber, and foods high in fiber can promote gastrointestinal peristalsis, moisten the intestines, laxative, prevent cancer, fight cancer, and help**. For example, potatoes, sweet potatoes, pumpkin, kelp, buckwheat, oats, corn, yacon, bananas, papaya.

Usually when eating, you should also pay attention not to overeat, adjust your work and rest, life and rest, and eat regularly, do not stay up late, do not sit for a long time, and appropriately increase physical exercise to promote blood circulation.

Vegetables are rich in fiber. Fiber-free foods include: chicken, duck, fish, meat, eggs, etc.; Foods that contain a lot of fiber are:

Coarse grains, bran, vegetables, beans, etc., of which cotton content is the highest, reaching 98%. Therefore, it is recommended that diabetic patients consume more fiber-rich foods such as legumes and fresh vegetables. At present, domestic plant fiber foods are mostly made of rice bran, bran, wheat grains, beet crumbs, pumpkin, corn husks and seaweed plants, which have a certain effect on reducing blood sugar and blood lipids.

Coarse grain bran is rich in cellulose, as well as fruit pulp and vegetables.

<>1. High dietary fiber foods, the first category is coarse grains in grains, such as barley, oats, buckwheat, millet, and corn, and the bran in these grains will be richer in cellulose.

2. The second category of high-fiber foods is the vegetables that are often eaten, especially leafy vegetables, such as celery, leeks, spinach, bok choy, and oily lettuce.

3. The third type of food with high dietary fiber is fruits, such as the skin of apples is insoluble cellulose, the flesh of apples is soluble cellulose, and the often eaten bananas, kiwifruit, and oranges are also very rich in cellulose.

Fiber-rich foods.

Although fiber cannot be absorbed by the body, it has a good effect on clearing the intestines, and it is a healthy food suitable for patients with IBS (irritable bowel syndrome). The fiber content of common foods is as follows:

Wheat bran: 31%.

Grains: 4-10%, from most to least wheat grains, barley, corn, buckwheat flour, barley flour, sorghum rice, black rice.

Cereal: 8-9%; Oatmeal: 5-6%.

Potatoes such as potatoes and sweet potatoes have a fiber content of about 3%.

Legumes: 6-15%, from most to least soybeans, green beans, broad beans, kidney beans, peas, black beans, red beans, mung beans.

Whether it's cereals, potatoes or legumes, in general, the more finely processed, the less fiber they contain.

Vegetables: bamboo shoots have the highest content, with a fiber content of 30-40% in dried bamboo shoots and more than 40% in chili peppers.

The rest contain more fiber: bracken, cauliflower, spinach, pumpkin, cabbage, and rape.

Fungi (dry): the cellulose content is the highest, of which the cellulose content of pine mushrooms is close to 50%, and more than 30% are arranged from more to less: hair cabbage, shiitake mushrooms, white fungus, and fungus. In addition, nori also has a higher fiber content of 20%.

Nuts: 3-14%. More than 10% are: black sesame, pine nuts, almonds; Less than 10% are white sesame seeds, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, and peanut kernels.

Fruits: The most abundant is dried red fruits, with a fiber content of nearly 50%, followed by dried mulberries, cherries, sour dates, black dates, large dates, small dates, pomegranates, apples, and pears.

All kinds of meat, eggs, dairy products, all kinds of oils, seafood, alcoholic beverages, soft drinks are cellulose-free; All kinds of baby foods are very low in fiber.

(1) Grains rich in fiber include rice, wheat, corn, wheat bran, coarse processed cereals, popcorn, etc. (2) Beans are rich in fiber, including soybeans, red beans, mung beans, broad beans, green beans, etc. (3) Vegetables rich in fiber include greens, spinach, rape, cabbage, celery, sweet potatoes, yams, potatoes, radish, tomatoes, cucumbers, etc.

4) Fruits include apples, ploughs, peaches, apricots, dates, oranges, oranges, bananas, hawthorns, bayberry, plums, grapes, watermelons, figs, kiwis, etc.

Foods rich in vitamin E are widely distributed and are abundant in cereals, wheat germ, cottonseed oil, pumpkin, green leafy vegetables, egg yolks, nuts, meat and dairy products.

Buckwheat, cabbage, bananas, bean sprouts, animal liver, etc. are rich in vitamin E.

Peanuts are rich in vitamin E, but it is difficult for people to get enough amounts of vitamin E from these foods.

All cereals are rich in vitamin E, especially in the germ of seeds. Corn, wheat germ oil, soybean oil, sesame seeds, sunflower oil, rapeseed oil, peanut oil and cottonseed oil are also rich in vitamin E.

Fresh vegetables and fruits, dairy products, eggs, millet, oats, etc., are foods rich in vitamins, including vitamin C, B vitamins and vitamin E.

Certain dried fruits are rich in vitamin E, such as melon seeds, sunflower seeds, walnuts, almonds, and coix rice.

Sesame oil, especially small grinding sesame oil, is rich in vitamin E and unsaturated fatty acids, which can reduce the deposition of cholesterol in blood vessels. Sesame oil does not contain harmful ingredients to the human body, but is particularly rich in vitamin E and relatively rich in linoleic acid. Grape seed oil is also rich in vitamin E, and a tablespoon of grape seed oil is equivalent to all the vitamin E that a person needs in a day.

Palm oil is rich in vitamins E and A.

Pears in fruits are rich in vitamin E, which can protect against sun exposure.

It is worth mentioning that brown rice contains twice as much vitamin E as polished rice.

Cereal bran is rich in vitamin B and vitamin E. Experience has proved that the consumption of grain bran has a good therapeutic effect on bronchitis, low blood pressure, anemia, headache, shoulder and arm soreness, eczema, gastrointestinal diseases, constipation, hypertension, obesity, etc.

In addition, beans, spinach, eggs, cabbage, etc. are rich in vitamin E. Vitamin C, vitamin E, etc., contained in green tea.

It is a relatively easy way to obtain vitamin E from food, but the vitamin E in some foods is not easily absorbed by the body, so it is necessary to supplement vitamin E other than food and take vitamin E tablets according to the doctor's instructions.

There are celery, sweet potato, corn, citrus, kelp, seaweed, whole grains, etc. They are known as the "seventh group of nutrients" – dietary fiber, which contains substances such as cellulose, pectin, etc.

I think whole grains are pretty good, and the sweet potatoes in our hometown are also rich in fiber.

Celery, leeks, sweet potatoes, lotus roots, corn and many more.

Which foods contain more fiber?kelp, seaweed, fungus, mushrooms and other fungi and algae; soybeans, red adzuki beans, mung beans, broad beans, peas and other legumes; Fruits and vegetables. In a nutshell, patients with coronary heart disease should eat more fiber-rich foods.

The fiber content of common foods is as follows: Wheat bran: 31% Grains:

4-10%, arranged from most to least wheat grains, barley, corn, buckwheat flour, barley flour, sorghum rice, black rice. Cereal: 8-9%; Oatmeal:

5-6% potatoes, sweet potatoes and other potatoes have a fiber content of about 3%.Legumes: 6-15%, from most to least soybeans, green beans, broad beans, kidney beans, peas, black beans, red beans, mung beans Whether cereals, potatoes or legumes, in general, the more finely processed, the less cellulose content.

Vegetables: bamboo shoots have the highest content, with a fiber content of 30-40% in dried bamboo shoots and more than 40% in chili peppers. The rest of the ones that contain more cellulose are:

Bracken, cauliflower, spinach, pumpkin, cabbage, rape mushrooms (dry): the highest cellulose content, of which the cellulose content of pine mushrooms is close to 50%, and more than 30% are arranged from more to less: hair cabbage, shiitake mushrooms, white fungus, fungus.

In addition, nori also has a higher fiber content, reaching 20% nuts: 3-14%.More than 10% have:

black sesame seeds, pine nuts, almonds; Below 10% are white sesame seeds, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, peanut kernels Fruits: the most abundant is dried red fruits, with a cellulose content of nearly 50%, followed by dried mulberries, cherries, sour dates, black dates, large dates, small dates, pomegranates, apples, and pears. All kinds of meat, eggs, dairy products, all kinds of oils, seafood, alcoholic beverages, soft drinks are cellulose-free; All kinds of baby foods are very low in fiber.

Generally, fruits and vegetables have fiber, so you don't have to be so meticulous about distinguishing anything. Physical health is balanced, and eating each of them is healthier....Sometimes, eating too much fiber-rich food can be difficult to digest.