What to eat for lack of dietary fiber as the title Thank you

What foods contain the most dietary fiber Brown rice and tooth polished rice, as well as grains such as corn, millet, barley, wheat husk (rice bran) and wheat flour (the ingredient of black bread); In addition, root vegetables and seaweeds contain more dietary fiber, such as burdock, carrots, green beans, red beans, peas, potatoes and wakame. Dietary fiber is a plant-based ingredient, and plant-based foods are natural foods for dietary fiber**. Dietary fiber is abundant in vegetables and fruits, whole grains, legumes and fungi and algae.

The content of dietary fiber in some common food raw materials is: Chinese cabbage 07%, 0 radish

8%, water spinach 10%, 11%, leeks 1

1%, garlic sprouts 18%, soybean sprouts 10%, fresh peas 1

3%, edamame 21%, bitter gourd 11%, ginger 1

4%, strawberry 14%, Apple 12%, fresh jujube 1

6%, jujube (dry) 31%, goldenrod (dry) 67%, yam 0

9%, Xiaomi 16%, cornmeal 18%, mung bean 4

2%, mushroom 69%, Tremella 26%, fungus 7

0%, kelp 98%。With the deepening of people's understanding of the relationship between dietary fiber and human health, some high-fiber foods are becoming more and more popular, and the proportion of bacteria, algae, fruits and vegetables in the dietary structure is gradually increasing.

In the modern food industry, raw materials rich in dietary fiber, such as rice bran, wheat bran, rye, oats, and okara, are processed to prepare corresponding dietary fiber products, which can not only develop directly oral therapeutic fiber products, but also be used as food additives, such as as quality improvers and dietary fiber enhancers added to fermented foods such as yogurt, bread and other baked foods. Among the many regional dishes, some dishes are famous for their meat and vegetable combinations, rich in dietary fiber, and local characteristics, and have become local dishes. Traditional famous dishes rich in dietary fiber, Cantonese cuisine includes "Snowflake Stuffed Bamboo Sun", "Jade Reflecting Jade Ring", "Colorful Chicken Shreds", "Green Triple Perch" and so on; Su dishes include "steamed scallops with green onions", "roasted bamboo chicken with taro", "stewed old tofu with mushrooms and bamboo shoots", "jade hoof tendons" and so on; Hubei cuisine includes "bacon and vegetable moss", "fried bacon with mud artemisia", "simmered pork ribs with lotus root", "three steamed dishes in Chuyang", and trendy famous dishes "simmered silver carp with moldy bean dregs", "roasted pork belly with moldy bean dregs", etc.; There are "braised sea cucumber with green onions", "fish roll with shepherd's cabbage", "three silk fish wraps", "fried razor clams with leeks" and so on; Sichuan cuisine includes "fish-flavored shredded pork", "boiled cabbage", "boiled pork slices", "minced meat cowpeas" and so on.

1. The first type of food rich in common dietary fiber is cereals, especially some coarse grains, such as millet, corn, buckwheat, barley, and oats.

2. The second type of food rich in dietary fiber is some vegetables, such as celery, leeks, spinach, and cabbage, which are often important for dietary fiber. The third type of food rich in dietary fiber is some fruits, such as apples, bananas, oranges, and peaches, which will also contain more dietary fiber.

Because it can not be synthesized in the human body, human beings can only obtain it through food, if it is missing, it will get a series of dietary fiber deficiency syndromes, such as constipation, hemorrhoids, intestinal cancer and other intestinal diseases, it plays an important role in maintaining human intestinal health, in the nineteenth century, people thought that dietary fiber was excreted by people as garbage, dispensable, so it has been excluded from the six major nutrients, but, with the rise of nutrition, nutritionists have found that there are now many sub-health diseases, Rich diseases are caused by the lack of dietary fiber, such as, diabetes, three highs, constipation and other diseases that were rarely there before, now with the improvement of living standards are becoming more and more common, through years of research, scientists have found that originally, with the improvement of living standards, the diet of modern people has undergone earth-shaking changes, the proportion of dietary fiber in our diet is getting less and less, is dietary fiber useful to the human body? This caught the attention of scientists, and finally, it was discovered that, yes, dietary fiber is essential for humans! After nearly ten years of research, scientists have found that dietary fiber plays an important role in maintaining intestinal health, it can eliminate intestinal garbage in the body, remove intestinal toxins, inhibit the growth of intestinal harmful bacteria, promote the reproduction of beneficial bacteria in the body, delay gastric emptying time, prevent obesity, inhibit the rapid rise of blood sugar, and prevent the symptoms of three highs. The 7th most important nutrient after protein, fat, water, vitamins, minerals!

Eat more whole grains, which means that the intestines are not good.

People's staple foods generally include cereals, meat, vegetables, beans, melons and fruits, among which the staple foods containing dietary fiber mainly include cereals, such as rice, wheat, oats, corn, etc. The latter two have a higher fiber content; Animal foods contain muscle fibers, of which beef is the one with a higher fiber content; The amount of fiber in vegetables is higher; Legumes are also high in fiber. Such as soybeans, broad beans, peanuts, etc.; Fruits and melons also have a higher fiber content.

Normal people should consume 30 grams of dietary fiber per day.

Rice cereal recipes with dietary fiber.

Rice grain can not only provide the necessary calories and some proteins for human cell activities, but also provide various vitamins mainly B vitamins, and also contain cellulose, which can promote colon peristalsis, increase the number of normal intestinal bacteria, and help the digestion and absorption of food.

For patients with constipation, they can supplement bran cereals with higher crude fiber content than rice and wheat every day, such as oats and corn, and eat them reasonably.

Vegetable recipes with dietary fiber.

In plant-based foods.

Fungal algae (kelp), sesame seeds, beans, etc., which contain more fiber. The higher fiber content in vegetables was garlic sprouts, goldenrod, callus white, bitter gourd, leek, winter bamboo shoots, spinach, celery, loofah, lotus root, lettuce, etc.

Fruit and melon recipes with dietary fiber.

The higher cellulose content in melons and fruits was jujube, persimmon, grape, pear, apple, banana, etc.

Potato recipes with dietary fiber.

Potato foods include yams, taro and yams, although they contain more dietary fiber than rice grains, and are also rich in carotene, vitamins, etc., which are beneficial to nutrition. Of course, it should not be unrestricted, and it is generally not more than 500 grams per day.

1. All kinds of meat, eggs, dairy products, all kinds of oil, seafood, alcoholic beverages, and soft drinks do not contain fiber.

2. The fiber content of various infant foods is very low, although fiber cannot be absorbed by the human body, it has a good effect of cleaning the intestines.

3. Low dietary fiber is in addition to them. All kinds of meat, eggs, dairy products, all kinds of oils, seafood, alcoholic beverages, soft drinks are cellulose-free.

Dietary fiber can not be absorbed and does not produce energy, dietary fiber can be divided into soluble dietary fiber and insoluble dietary fiber, the main role is to reduce postprandial blood sugar.

Promotes intestinal health, lowers cholesterol, etc. Dietary fiber is so good, vegetables: more than a pound of fresh vegetables a day can provide a lot of dietary fiber, if you eat less vegetables, then you lose a good way to supplement dietary fiber. A variety of leafy greens.

In particular, the dietary fiber content in vegetable stems is higher than that of vegetable leaves, such as celery, leeks, and many scientific studies have shown that konjac has the effect of lowering blood lipids and blood sugar and has a good laxative effect. Insoluble fibers include cellulose, lignin.

Hemicellulose, etc., is mainly found in the epidermis of cereals, whole grains, including wheat bran.

Rolled oats. <>

Dietary fiber has many health benefits, such as relieving constipation and promoting probiotics in the gut.

Growth, maintain intestinal barrier function and immunity, help regulate blood sugar and lower type 2 diabetes.

Dietary fiber (DF) is generally considered to be a class of compounds that cannot be digested by human digestive enzymes and is mainly composed of edible phytosprite cell wall residues (cellulose, hemicellulose, lignin, etc.) and related substances associated with them.

Especially for diabetics, dietary fiber can raise insulin.

The sensitivity of the receptor delays the absorption of sugars and fats in the small intestine, promotes gastric emptying, reduces the amount of insulin, and controls the rate of blood sugar rise after meals. The recommended intake of dietary fiber for a normal adult is 25-30 grams per day. The main effects of dietary fiber are:

Relieves constipation, produces a feeling of fullness, slows down the digestion and absorption process, regulates the intestinal microenvironment, and can also improve some diarrhea.

Obesity, three highs, cardiovascular and cerebrovascular diseases.

More and more, and all this is closely related to the lack of dietary fiber. Because dietary fiber can bind to fats and cholesterol, reduce their absorption, reduce the concentration of blood cholesterol, and prevent the above problems, as well as colorectal cancer.

Apple. Pitaya. Yam. Tuckahoe. Oats. These foods can supplement dietary residues, and can also promote the body's digestion and regulate constipation.

Celery, pumpkin, pear, apple, sweet potato, hidden rock white, these things can be touched before eating, and apples are rich in wisdom, which can supplement the ingredients that people need.

There are many foods rich in dietary fiber in life, such as vegetables, fruits, whole grains, grains, legumes, and fungi and algae. Fungus, kelp, wakame, mushrooms and other mushrooms and algae are also rich in dietary fiber. There is also a lot of dietary fiber in root vegetables, such as carrots, red mold potatoes, yams, etc.

In addition, whole wheat flour, corn flour, buckwheat, oats, etc., are also foods rich in dietary fiber. There are also some other foods that are rich in dietary fiber, such as poria cocos, hawthorn, chili powder, licorice and monk fruit, etc., which are all foods rich in dietary fiber.