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One Hundred Reasons for Fiber-Rich Diet

constantly we hear that the fibers are necessary for good digestion, slim figure and health in general.

However, no one will know the correct answer to the question what dietary fibers are and where to find them.

The fibers are no mystery. They are present in the food we eat every day.

The fibers are a part of the carbohydrates of plants that do not disintegrate in the stomach, but only pass through the digestive system.

To fully understand the role of the fibers, you should know that there are two types of dietary fibers -. Soluble and insoluble

Soluble fibers disintegrate in contact with water, while insoluble fibers swell and do not disintegrate.

Whether fibers are soluble or insoluble determines its function in our body.


Soluble fiber -. The secret of weight loss
Soluble fibers in contact with water to create a gelatinous mass, which attracts many harmful substances

This mass also attracts sugars and fats the food.

Studies have shown that people who consume large amounts of soluble fiber are thinner and less likely to put on excess weight.

The fact that soluble fibers attract sugars and fats means that lower blood sugar and triglyceride levels in the blood.

The good bacteria in our intestines feed on soluble fiber, so eat foods rich in soluble fiber to help your digestive system and keep it balanced.

However, in order to lose weight permanently, you have to change your diet and perform physical activity.

Foods rich in soluble fiber include:

  • Barley
  • oats
  • lens
  • apples
  • orange
  • pears
  • strawberries
  • nuts
  • flax seeds
  • Jewish
  • blueberries
  • psyllium
  • cucumbers
  • celery
  • carrot
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insoluble fibers help regulate digestion
insoluble fibers are extremely important to the intestines.

depositions are stimulated and preserve the health of the digestive system, helping to immediately get rid of harmful substances.

Insoluble fibers absorb water so you usually get thirsty, shortly after eating foods rich in these fibers.

Make sure you have consumed enough liquid, because your body needs fluids to function smoothly.

Foods rich in insoluble fiber are:

  • whole grains
  • wheat bran
  • corn bran
  • seeds
  • nuts
  • couscous
  • brown rice
  • zucchini
  • celery
  • broccoli
  • col
  • onion
  • tomato
  • green beans
  • green leafy vegetables
  • pass
  • grapes
  • tubers


the health benefits of fibers
the fibers improve health in many ways.

Foods that are rich in insoluble fibers bring all nutrients in your diet.

Water absorption prolonged feeling of satiety also be ensured.

These foods are often more difficult to chew, so your stomach has time to send a message to the brain when it is full and prevents you from overeating.

eating fiber can eliminate skin problems. This is especially true for psyllium husks.

The fibers can join fungi and help eliminate them from the body through digestion instead of them is excreted through the skin, causing rashes and various inflammatory processes.

The fibers help regulate sugar levels in the blood and protect the health of blood vessels .

The study, whose results were published in the journal published by the American Heart Association, oversees 39,876 women for six years.

The results showed that women who consumed on average 26.3 grams of dietary fiber per day had a significantly lower risk of cardiovascular disease and stroke.

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The intake of foods that are rich in dietary fibers prevent the emergence of hemorrhoids , ulcers and many other problems of the digestive tract.

Many scientists believe that the fibers protect our colon, ovaries and uterus against cancer
The effects of dietary fiber on human health :.

  • regulate levels of blood sugar
  • protect the heart and blood vessels
  • improve digestion
  • alleviate problems skin
  • weight loss aid
  • protect against various cancers
  • help eliminate toxins from the body


entering dietary fiber
Eat the whole fruit instead of drinking fruit juice. A lot of dietary fibers are in the fruit skin.

Pay attention to the label statements: the search for products that contain the word “whole”, whether in cereals, bread or other bakery product. Statements sometimes mentioned dietary fiber content in the product.

Instead of eating fresh vegetable sandwiches.

Start the day with whole grains that contain fiber. This way you stimulate the digestive processes in the body in the morning.

Add the lentils and seeds to salads, stews and soups.

Products made from white flour and refined grains (bread, rice, pasta) must be replaced by products made from whole grains.

At least once a week, eat a vegetarian meal.
Dietary fibers are extremely important for many processes in the body. Include in your daily diet because they are the invisible guardians of your health!

Note * This article is published on the website: www.alternativa-za-vas.com

http: // alternatively za-vas.com/en/index.php/clanak/article/fibers

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