What vegetables have more crude fiber, and what are the crude fiber vegetables?

Cellulose content:

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.

Leeks, spinach, celery. Crude fibre helps with bowel movements, but bananas can also help.

Bamboo shoots, leeks, celery and other dark vegetables, as well as mushrooms such as shiitake mushrooms, enoki mushrooms and so on.

It contains a lot of crude fiber that can be chewed out of the dregs.

There are edamame, callus, onions, etc., which are some very nutritious crude fiber vegetables, which should be eaten more to maintain good health.

There are shiitake mushrooms, white fungus, fungus, cauliflower, cauliflower, spinach, pumpkin, cabbage, rape, bracken, etc., you can eat more in daily life, which is good for the body.

There are celery, soybean sprouts, leeks, green beans, soybeans, mung beans, sweet potatoes, edamame, kelp, green peppers, seaweed, peanuts, corn, seaweed, garlic sprouts, and broad beans.

What are the vegetables with crude fiber3.Purple cabbagePurple cabbage is also a vegetable with crude fiber, and purple cabbage has anthocyanins, which can well inhibit the regeneration of cancer cells and tumor cells, alleviate the signs of aging, and promote metabolism. Therefore, we can usually use red cabbage to eat directly cold or cook soup, which is very good.

Benefits of eating crude fiber foods1.Drop three highsCrude fiber food is most suitable for those who have three highs, it can remove cholesterol in the blood, reduce blood lipids, lower blood pressure, soften blood vessels, and they are mostly low-sugar foods, and they also have a good relieving effect on high blood sugar, so eating crude fiber foods can prevent three highs, and can also reduce the occurrence of stubborn diseases such as thrombosis, coronary heart disease and diabetes.

2.Regulates the stomach and intestinesCrude fiber foods are more difficult to digest, and they will expand after absorbing water after entering the stomach and intestines, which can speed up gastrointestinal peristalsis, can ensure the production of stool in the human body, and can also shorten the time of human defecation, which can effectively improve gastrointestinal function and reduce the occurrence of constipation and obesity.

1. Crude fiber vegetables include leeks, celery, bamboo shoots, asparagus, coriander, toon, mustard greens, onions, daylily, eggplant, green peppers, edamame, cocoon, mung bean sprouts, soybean sprouts, kraft, kelp, seaweed, seaweed, hair cabbage, etc.

2. Because crude fiber cannot be digested and absorbed, it is mixed with food after entering the intestine, and the volume is relatively large, which can not only promote intestinal peristalsis, but also help to remove the accumulated residues in the intestines, speed up the body's metabolism, and improve the function of the gastrointestinal tract, which can prevent and treat constipation.

3. It can also prevent colitis, colon cancer and other diseases. The fiber in food can take away many substances in the intestines, which helps intestinal digestion, and can also reduce amines, phenols, ammonia and other toxic substances, and reduce the risk of cancer.

Various vegetable foods are also very rich in fiber, among which bamboo shoots are the richest in crude fiber, with a content of 30-40%.

In addition, there are soybean sprouts, celery, leeks, garlic sprouts, daylily, toon, green pepper, edamame, callus, onions, mustard greens, kraft cabbage, etc.

1. Grains: The crude fiber content is 4 10%, and they are arranged as wheat grains, barley, corn, buckwheat noodles, barley noodles, sorghum rice, and black rice from more to less.

2. Potatoes: the crude fiber content is about 3%, including potatoes, white potatoes, bamboo potatoes, cassava, etc.

3. Beans: The crude fiber content is 6 15%, and it is ranked as soybeans, green beans, broad beans, kidney beans, peas, black beans, red beans, and mung beans from more to less.

4. Vegetables: the crude fiber content is 30 40%, including bracken, cauliflower, spinach, pumpkin, cabbage, kraft cabbage, celery, leek, soybean cabbage, daylily, toon, coriander, eggplant, rape, coconut white, dried bamboo shoots, asparagus, onions, green peppers, and peppers.

5. Fungi (dry): the crude fiber content can be close to 50% at most, and the order from more to less is: pine mushroom, hair cabbage, shiitake mushroom, white fungus, fungus, enoki mushroom.

6. Algae: the crude fiber content is about 20%, mainly seaweed and kelp.

7. Nuts: The crude fiber content is about 3 14%, and the arrangement from high to low is: black sesame, pine nuts, almonds, white sesame seeds, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, and peanut kernels.

8. Fruits: The crude fiber content of fruits is also close to 50%, including dried mulberry, cherry, hawthorn, sour jujube, black jujube, jujube, small jujube, pomegranate, apple, Ya pear, grape, pineapple, persimmon and apricot.

Crude fiber is less nutritious and less digestible, and for a long time, it was thought to have little effect on health. However, with the higher and higher living standards, people's dietary structure is becoming more and more "Westernized", the more meat is eaten, the less grain and vegetables are eaten, the intake of dietary fiber is getting less and less, and many lifestyle-related diseases have appeared, such as obesity, hyperlipidemia, diabetes, etc. At this time, people found that crude fiber can play a certain role in the prevention and improvement of these diseases.

Modern nutrition research has shown that eating more crude fiber foods has four major benefits: first, it can promote intestinal peristalsis, help the body accelerate metabolism, improve gastrointestinal function, prevent constipation and prevent bowel cancer; The second is to improve the glycemic response, reduce the postprandial blood sugar content, and help diabetes; the third is to reduce the cholesterol content in the plasma, prevent and treat hyperlipidemia and cardiovascular diseases; Fourth, control weight and reduce the occurrence of obesity.

The top ten crude fiber vegetables are: celery, bean sprouts, cucumber, enoki mushroom, winter melon, radish, cauliflower, eggplant, asparagus, and cabbage.

1. Celery. <>

Celery, a plant in the family Apiaceae. There are two kinds of water cress and dry celery, which have similar functions, and the medicinal use is better than dry celery. The aroma of dry celery is stronger, and it is also known as "parsley", also known as "medicinal parsley".

2. Bean sprouts. <>

Bean sprouts and cherry blossoms, also known as sprouts, are edible "sprouts" cultivated from the seeds of various cereals, beans, and trees, also known as "live vegetables".

3. Cucumbers. <>

Cucumber, also known as courgette, cucumber, is a plant of the melon genus in the Cucurbitaceae family. The color of the fruit is oil green or emerald green, and it can also be used as medicine.

4. Enoki mushroom.

Enoki mushroom is the fruiting body of the fungus mushroom mushroom of the fungal plant phylum, which is rich in nutrition and fragrant. Its cap is small and delicate, yellowish brown or light yellow, and the stem shape resembles a golden needle, so it is called enoki mushroom.

5. Winter melon. <>

Winter melon is mainly produced in summer, and it is named winter melon because when the melon is ripe, there is a layer of white powdery thing on the surface, as if it is white frost in winter, and it is also for this reason that winter melon is also called white melon. Winter melon belongs to the Cucurbitaceae family and is an annual herb.

6. Radish. <>

Radish is also known as sulforaphane, the root is fleshy, oblong, spherical or conical, native to China, there are many varieties, and it has a variety of medicinal value.

7. Cauliflower. <>

Cauliflower, also known as cauliflower, cauliflower, or cauliflower, is a cruciferous vegetable that is a variant of cabbage. The head of the cauliflower is a white inflorescence, similar to the head of broccoli.

8. Eggplant. <>

Eggplant belongs to the Solanaceae family and is an annual vegetable. Native to India, it is widely cultivated in our country and is one of the main vegetables in summer. The edible part of the eggplant is its tender fruit, which can be divided into three types: round eggplant, bulb eggplant, and thread eggplant according to its shape.

9. Asparagus. <>

Asparagus is a kind of lily family Asparagus plant, the shoots of the stone cypress, also known as Ogi shoots, southern Ogi shoots, etc., its appearance is similar to the shoots of reeds, so it is often called asparagus.

10. Cabbage.

Cabbage is an annual and biennial herbaceous plant of the Brassica family of the cruciferous family, native to the north of China, commonly known as Chinese cabbage, including two major groups of balls and non-balls, introduced in the south, and cultivated in all parts of the north and south.

Introduction to crude fiber

Crude fiber (CF), the old name of dietary fiber, is the main component of plant cell wall, including cellulose, hemicellulose, lignin and keratin.