Fibre Benefits for Health

Dietary fiber is very much benefit for the health of the human body. The benefits of fiber, among others, maintaining heart health, cancer prevention, lower cholesterol, prevent kidney stones and gallstones, promotes healthy skin, prevent stroke, helps maintain weight loss, intestinal and digestive health can affect your diabetes.

The following important benefits to the health of Fiber our body:

Heart

Studies have shown that high fiber intake, i.e. of 5 servings of fruits and vegetables a day can prevent heart disease.

Cancer Prevention

The research found that fiber increase how fast food to pass through the digestive tract, thus preventing the risk of some types of cancer. some cancers can be prevented by the presence of fiber that is, colon cancer, cancer of the payud * ra, ovarian cancer and uterine cancer.

Lowering Cholesterol

Fiber binds cholesterol during the digestive process, as well as mencegahya not absorbed and can eventually clog the arteries. This is certainly lowers levels of bad cholesterol (LDL) in the blood.

Prevent kidney stones and gallstones

The fibers are known to prevent the majority of insulin so as not to enter the blood stream during the digestive process. This is so that in the end do not form gall stones and kidney stones.

Promote healthy skin

Fiber is very important to help cleanse the body of toxins, which can directly affect the health of your skin. By consuming fiber from foods like green leafy vegetables and fruit, then cholesterol will be bound and toxic materials will be issued as soon as possible from the digestive system. Toxins from these foods can affect the rest of our body, and the most visible is on the skin. Healthy skin is the result of good blood flow, which occurs when toxins are purged from the system in the body.

To Prevent A Stroke

Studies have shown that an intake of meningkatka, fiber in the diet reduces the risk of stroke. According to the American Heart Association, as many as 25 grams of fiber should be consumed per day. The fibers can be obtained easily by way of consuming fruits, vegetables and whole grains.

Weight Management

With proper nutrition, and hunger can be arranged and slowed down. Eat whole grains and eating more fruits and vegetables can cause a faster body feel full. By incorporating more fiber into the diet, the flavor is always famine will set up naturally and ultimately prevent obesity. Remember, obesity will enlarge Our opportunities to get a heavy disease, such as hypertension, diabetes, uric acid, and others.

Healthy digestion

Carcinogens in the gut will be bound by the fiber, so it can more easily move and issued more quickly through the digestive tract. By incorporating fiber into your daily diet, then constipation and hemorrhoids be prevented. In the digestion of fiber will help pull out waste through the intestine without leaving a residue, so thus the fiber helps reduce the risk of cancer of the colon and regulate bowel movements.

Helps Diabetes

Fruits and vegetables can help regulate blood sugar, i.e. which is key in the prevention of diabetes. For people living with diabetes, fiber can alter the drug doses are recommended (insulin).

List of Foods that Contain High Fiber Diet

Dietary fiber is essential to support optimal health. The benefits of fiber for health include, prevent constipation, prevent colon cancer, keep your blood sugar levels, maintain normal cholesterol levels, keeping weight etc. So many usability this dietary fiber for our bodies, it is therefore important to always meet the high dietary intake of fibre per day.

Dietary fiber is found in a wide variety of our food everyday, such as fruits, vegetables, nuts, and seeds. The following is a list of high fiber diet foods that contain:

Fruits

From the fruit, avocado is the highest IE will give you 10 g of fiber per 1 piece medium. Next is a fruit berry which offers about 8 g of fiber per cangkirnya. While other high-fiber fruit which will provide fiber for you about approximately 5 grams per fruit is the Apple, pear, papaya, bananas and oranges. While dry or raisin wine is only capable of providing about 1 g of fiber per ounce.

Vegetables

Highest fiber vegetables are broccoli, which offers about 5, 1 g of fiber per cup of stew. Other vegetables that offer little fibers under the broccoli is turnips, cabbage, and sweet corn. Meanwhile a small roast potatoes with 1 skin gives 1, 3 g fiber, raw carrots and 1 give 1, 7 g fiber.

Beans

Many beans contain plenty of fiber. According to nutritionists, black beans and red beans are a type of nut which is the best source of fiber. You will get about 15 g of fiber per 1 cup serving. Other nuts such as cashews, almonds are also high in fiber. Meanwhile per cup of green beans will provide approximately 8.8 g fiber, and soy beans can provide up to 11 g fiber percangkirnya.

Grain

Spaghetti, oats, Instant Oatmeal, Popcorn, rice, brown rice, whole wheat bread are all food sources of fiber. Other grain seeds are sunflower seeds, with the 3.9 g, fibre persajian 1/4 cup.

That's kind of our everyday foods that contain high fiber diet. Fiber will primarily help us so far from digestive problems, constipation and colon cancer. Digestion is vital for the health of maalah, which is also responsible for the smooth supply of nutrients from the food we eat to the whole body.

High Fiber Diet Requirements and Recommended Foods

Foods high in fiber is composed of parts or compound plant relatively unchanged through the stomach and intestines of us. Foods high in fiber are mainly carbohydrates. High Fiber foods is found only in foods that come from plants. High Fiber such as meat, fish and dairy products do not contain any high-fiber Foods.

There are two types of foods high in fiber are soluble and insoluble. Every type of High Fiber Foods helps the body in different ways, so a healthy diet should include both types of foods high in fiber.

Foods High In Soluble Fiber

Foods high in soluble fiber can be digested by the body that helps reduce the amount of cholesterol in the blood. If you experience constipation, it is recommended to gradually increase the source of foods high in soluble fiber, such as fruits and vegetables, and wheat so that it could help soften the dirt and make them easier to be expelled through the stool.

Foods High In Insoluble Fiber

Foods high in soluble fiber cannot be digested. This high-fiber food will pass through the intestine without damage and help other food more easily move through the digestive system. Foods high in soluble fiber makes a healthy stomach and help prevent digestive problems.

High Fiber Diet requirements and Recommended Food

Energy, protein and fat needed enough. The amount of energy is adapted to their age, gender and physical activity
High in vitamins and minerals, especially b vitamins for muscle power channel memmelihara cerna
Liquid high i.e. 2-2.5 liters to help streamline defekasi. Giving of drink before meals will help stimulate the intestinal Peristaltic
High fiber that is 30-50 g/day of water insoluble fibre are mainly derived from growing rice, brown rice, whole grain bread, vegetables and fruit

The Recommended Foods

Sources of carbohydrates: mashed rice, brown rice, whole wheat bread, havermout/grain
Vegetables: vegetables with high fiber such as cassava leaves, the leaves long beans, papaya, broccoli, corn, oyong, pare, string beans, string beans, cucumbers, and others
Fruits: fruits are high in fiber such as orange (eaten with selaputnmya), pineapple, mango, salak, banana, papaya, soursop and fruit are eaten with the Peel such as apples, grapes, pears, starfruit and guava.