What is included in the crude fiber diet, and what is the dietary fiber

Crude fiber food refers to foods containing more than 2 grams of crude fiber per 100 grams of food, including multigrain corn, millet, high grain, buckwheat, oats, cassava, sweet potato, bamboo potato, soybean, green bean, mung bean, red bean, pea, cowpea, broad bean, soybean sprouts, celery, leek, garlic sprouts, daylily, toon, green pepper, edamame, callus white, bamboo shoots, whip shoots, asparagus, onions, mustard greens, kraft greens, apples, pears, grapes, apricots, persimmons, hawthorns, strawberries, preserved fruits, dried apricots, prunes, olives, red dates, millets, walnuts, peanuts, fungus, mushrooms, shiitake mushrooms, corn flakes, eggplant, kelp, seaweed, hair cabbage, seaweed, agar, etc. All these foods, whose fiber is relatively coarse, are difficult to digest and absorb, and will increase the burden on the stomach, so patients with stomach problems should eat less.

The so-called crude fiber is what we usually call dietary fiber. It is a class of non-starch polysaccharides in carbohydrates, mainly in the cell walls of plants. Dietary fiber is difficult to digest and absorb by the human body, and most of it has a rough taste, which is called crude fiber in nutrition in the early years.

Foods containing dietary fiber mainly include grains, vegetables, fruits, legumes, etc. Among them, it is divided into soluble dietary fiber and insoluble dietary fiber. The former, such as gum, gum and viscose, are soluble in water and are mainly found in fruits, oats, barley and some legumes.

Most dietary fibers are insoluble, such as cellulose and hemicellulose. Most of the crude fiber foods on the market are added to coarse grains and coarse grains containing this insoluble dietary fiber, such as corn, wheat bran, rice bran, etc.

What are the whole grains?

What are the dietary fibersWhat is dietary fiber? Dietary fiber is a type of carbohydrate that cannot be digested by the human body, referring to cellulose, hemifiber lisin and lignin. Dietary fiber is found in plant cell walls, such as our common pectin and gum are very common dietary fibers in our lives.

So what are the rich dietary fibers? What are the benefits of dietary fiber for the human body? Let's take a closer look.

What are the dietary fibersDietary fiber is one of the essential foods in our lives, which not only has edible value, but also has strong medicinal value. So what are the benefits of intaking dietary fiber for the human body? Dietary fiber has a health effect on the prevention of cardiovascular diseases, diabetes and cancer.

Therefore, we can supplement dietary fiber appropriately in life. By eating dietary fiber, it can promote the decomposition of blood sugar and cholesterol, and has a significant effect on protecting the fragile digestive tract and preventing colon cancer.

What are the dietary fibers in life? There are many foods that contain dietary fiber in our lives, including carrots, soy products, wakame, corn, millet, barley, wheat husks, etc., these foods are also very common in our lives, belonging to the category of cereals, so don't eat fine on weekdays, you can eat more coarse grains.

Dietary fiber is a polysaccharide that can neither be digested and absorbed by the gastrointestinal tract nor produce energy. As a result, it was once considered a "nutrient-free" substance and was not given enough attention for a long time.

However, with the in-depth development of nutrition and related sciences, people in Taizheng have gradually discovered that dietary fiber has a very important physiological role. As a result, as the composition of diets is becoming more and more refined, dietary fiber has become a substance of concern to the academic community and the general public, and has been supplemented and recognized as the seventh category of nutrients by the nutrition community, which is alongside the traditional six categories of nutrients - protein, fat, carbohydrates, vitamins, minerals and water.

The diet of our people is mainly cereals, supplemented by vegetables and fruits, so there is no risk of dietary fiber deficiency, but with the improvement of living standards, the degree of food refinement is getting higher and higher, and the proportion of animal food has increased greatly. In some large cities, the proportion of dietary fat produced by residents has increased from 20% to 25% decades ago to 40% and 45% of the current rolling beams, while the intake of dietary fiber has decreased significantly.

Dietary fiber is a large group of sugary foods that are partially indigested by the human body。Foods rich in dietary fiber include whole grains (oats, corn, barley, black rice, etc.), various legumes (soybeans, green beans, broad beans, peas, etc.), potatoes, sweet potatoes, bamboo shoots, celery, leeks, bracken, Chinese cabbage, rape, pine mill, shiitake mushrooms, fungus, seaweed, sour horn, apples, dates, pears, etc.

With the in-depth development of nutrition and related science, people have gradually discovered that dietary fiber has a very important physiological role. Dietary fiber has become a substance of concern to the academic community and the general public, and has been supplemented and recognized as the seventh category of nutrients by the nutrition community, which is ranked with the traditional six categories of nutrients such as protein, fat, carbohydrates, vitamins, minerals and water.

Classification of dietary fiber

1. Soluble dietary fiber.

**In pectin, algin, konjac, etc. Konjac is abundant in Sichuan and other places in China, and the main ingredient is glucomannan which is a soluble dietary fiber with low energy and strong water absorption. Soluble fiber intertwines with carbohydrates such as starch in the gastrointestinal tract and delays the absorption of the latter.

2. Insoluble dietary fiber.

The best choices** are whole grains, which include wheat bran, cereals, whole wheat flour and brown rice, oats, whole grains, legumes, vegetables and fruits. The effect of insoluble fiber on the human body is to motilize the gastrointestinal tract, accelerate the absorption of food through the gastrointestinal tract and reduce it.

The above content reference: People's Daily Online - Dietary fiber has four major benefits.

The above content reference: Counting hand encyclopedia - dietary fiber.

Dietary fiber is a polysaccharide, which can neither be digested and absorbed by the gastrointestinal tract nor produce energy, according to whether it is dissolved in water or not, dietary fiber can be divided into two main categories:

The first category is soluble dietary fiber** in pectin, konjac, etc., the main component of konjac is glucomannan, which is a soluble dietary fiber, particularly low in energy and particularly strong in water absorption, so konjac has the effect of lowering blood lipids and blood sugar, and has a good laxative effect, soluble in the gastrointestinal tract and starch and other carbohydrates are intertwined, which can delay the absorption of carbohydrates, so it can play a role in reducing postprandial blood sugar.

The second is insoluble fiber, its best ** is whole grains including cereals, whole wheat flour, brown rice, oats, whole grains, legumes, vegetables and fruits, etc., insoluble fiber, the effect on the human body, first of all, is to promote the peristalsis of the gastrointestinal tract, speed up the passage of food through the gastrointestinal tract, reduce absorption, in addition to insoluble fiber in the large intestine to absorb water, soften the stool, play a role in the prevention and treatment of constipation.

Dietary fiber can be divided into two categories: water-soluble dietary fiber and non-water-soluble fiber.

Insoluble dietary fiber mainly includes: cellulose, hemicellulose and lignin. It is mostly found in the cell wall of plants in the daily diet.

The intake of insoluble dietary fibre mainly comes from wheat bran, corn bran, celery, fruit peel and root vegetables.

Water-soluble dietary fiber, common foods such as barley, beans, carrots, citrus, flax, oats and oat bran are rich in water-soluble dietary fiber.

Inulin prebiotics are also excellent water-soluble dietary fibers.

Dietary fiber is divided into soluble dietary fiber and insoluble dietary fiber according to solubility. Soluble dietary fiber, such as pectin and algin, are soluble dietary fibers that can be soluble in water. Insoluble single fiber is insoluble in water, such as cellulose and lignin are insoluble dietary fibers.