What is a high fiber and low fat food Please, thank you

The best healthy and high-fibre food is natural vegetables; Whole wheat bread or high-fiber biscuits made from natural grains are also high-quality, high-fiber foods. High-fiber food: such as high-fiber coconut fruit, high-fiber biscuits, nutritionists remind everyone that high fiber does not mean low calories, taking whole-wheat bread and white bread as an example, a piece of ordinary toast is 1 staple food, with 75 calories, and 1 slice of whole-wheat toast is the same as 75 calories, the difference is only in the fiber content of whole wheat flour is higher.

In addition, high-fiber bread has a drier texture and is usually oiled with a little more fat to smooth the taste. Beg.

There is a formula for calculating calorie consumption: body weight (kg) 24 hours For example: a 50-kilogram person consumes about 50 24=1200 calories per day Of course, this formula only calculates the number of calories in basal metabolism, which means that this data can only represent the consumption of general intensity.

In addition, there is also a certain difference in calorie consumption between men and women, and men generally have more calories than women. A liter of Coca-Cola contains about 1125 calories 500 ml of Coca-Cola contains 225 calories Calories per 100 grams of food: Rice 342 Millet 358 Corn 195 Oats 368 Sesame 657 Pork 332 Beef 125 Chicken 166 Potatoes 88 Onions 39 Cabbage 10 Baby Cabbage 15 Spinach 21 Rape 11 Celery 13 Lettuce 11 Cabbage 20 Eggplant 23 Green Pepper 15 Cauliflower 27 Broccoli 33 Tomatoes 15 Cucumber 15 Winter Squash 6 Cooking Oil 902 A pack of instant noodles contains about 350-400 calories.

Although fiber cannot be absorbed by the body, it has a good effect on clearing the intestines, so it has become one of the six major nutrients recommended by nutritionists, and it is a healthy food suitable for IBS patients. 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.

High-fibre and low-fat foods and vitamin foods:

Pumpkin, leeks, celery, tomatoes.

Sugar-free oats, oats, coarse grains such as coarse grains.

Kelp, seaweed.

Bara, apples, pears, bananas and other low-sugar fruits.

Tofu, bean sprouts, sprouts.

Tremella, fungus.

Sweet potato, pumpkin, potato, taro (sugar-free) and other rhizomes with melons and konjac cauliflower.

Mushroom greens with cruciferous vegetables such as celery, olive, cauliflower.

Vegetables, oats, and so on!

Fruits and vegetables.

Bamboo shoots are rich in protein, amino acids, fats, sugars, calcium, phosphorus, iron, carotene, vitamins B1, B2, and C. Each 100g of fresh bamboo shoots contains dry matter, protein, carbohydrates, cellulose, fat, calcium, phosphorus, 56mg, iron, multivitamins and carotene, which is more than twice the content of Chinese cabbage; Moreover, the protein of bamboo shoots is superior, and the necessary lysine, tryptophan, threonine, phenylalanine, as well as glutamic acid, which occupies an important position in the process of protein metabolism, and cystine, which has the effect of maintaining protein configuration, have a certain content, which is an excellent health care vegetable.

Nut foods.

Walnuts, almonds, per 100 grams of walnuts, contains 20-64 grams of fat, 71% of the fat in walnuts is linoleic acid, 12% is linolenic acid, protein is 15-20 grams, protein is also high-quality protein, walnuts in fat and protein is the best nutrients for the brain. Sugars are 10 grams and contain calcium, phosphorus, iron, carotene, riboflavin (vitamin B2), vitamin B6, vitamin E, juglans phylloquinone, phospholipids, tannin and other nutrients.

Extended Materials. Lipids are a general term for oils, fats, and lipids. The fats and fats in food are mainly oils and fats, and those that are liquid at room temperature are called oils, and those that are solid at room temperature are called fats. Fat is made up of three elements: C, H, and O.

Fats are triacylglycerides composed of glycerol and fatty acids, in which the molecule of glycerol is relatively simple, while the type and length of fatty acids are different. There are three main categories of fatty acids: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids.

Fats are soluble in most organic solvents, but not in water. Glyceridine C3H5 (OOCR) 3 of one or more fatty acids

Vegetables, fruits, and whole grains are all foods that are high in fiber and low in fat.

Low-fat foods such as buckwheat, oats (both types of wheat can lower blood pressure, blood lipids, and blood sugar), millet, potatoes, bitter gourd, winter melon, spinach, carrots, and high-fiber foods Traditional fiber-rich foods include wheat bran, corn, brown rice, soybeans, oats, buckwheat, callus white, celery, bitter gourd, fruits, etc.

High-fibre and low-fat foods and vitamin foods:

Pumpkin, leeks, celery, tomatoes.

Unsweetened oats, oats, coix seeds, brown rice. and other coarse grains.

Kelp, seaweed.

Bala, apples, pears, bananas. and other low-sugar fruits such as tofu, bean sprouts, and sprouts.

Tremella, fungus.

Sweet potato, pumpkin, potato, taro (sugar-free)...Isorhizomes with melons, konjac and cauliflower.

Mushroom greens with cruciferous vegetables such as celery, olive, cauliflower.

Cream. Deep-fry. Can.

Pickled. Fat. Foods such as barbecue are high-fat foods like eggs.

Meat. Shrimp. Legume.

Dairy fruits are high in protein. Cucumber. Tomato.

Spinach. Winter melon and other foods are low in fiber.

High-fat foods: fatty meats, brain marrow, fried and barbecued foods, crispy biscuits, various nuts (such as walnuts, peanuts, sesame seeds, melon seeds, etc.).

High-protein foods: lean meats, poultry eggs, fish, beans and soy products from various animals.

Low-fiber foods: The so-called low-fiber foods are easily digestible foods, such as beverages, eggs, legumes, dairy products, pastries, and so on.