Baked sweet potatoes, steamed corn, fried soybeans, boiled yam ......

Some people say that roughage is far away from us, and very close to us.

Today in many people's table, has been a long time to see the figure of coarse grains, we usually eat is refined rice and white flour, mountain and sea food. Rarely seen stick noodles nest, cabbage and tofu. That is, fitness, weight-loss people's recipes, and occasionally can be found in the figure of coarse grains.

Can not underestimate the role of coarse grains, coarse grains are often rich in dietary fiber, and dietary fiber-rich foods generally contain lower calories, and can increase the sense of satiety. Not only that, dietary fiber has a lot of usefulness, the next one to introduce one by one.

The wonderful use of dietary fiber

In the last century, before the 1970s, there is no full understanding of the role of dietary fiber, people will also be treated as a crude fiber, the human body does not play a nutritional role. Until recent years, nutritionists through experiments and big data summary found that dietary fiber has the following functions:

Increase fecal volume, soften feces, and stimulate fermentation in the colon;

Reduce blood cholesterol and low-density cholesterol levels;

Reduce postprandial glucose and insulin levels, increase islet cell activity, improve insulin sensitivity;

Benefit the heart, the heart and the body;

This is the first time that dietary fiber has been used as a nutritional supplement.

Benefits cardiovascular health and weight control as well as reduces the risk of developing type 2 diabetes;

Increases satiety from eating.

According to a survey on the nutrition and health status of Chinese residents, the number of obese and overweight people in China exceeds 260 million, the number of dyslipidemia exceeds 160 million, and the total number of diabetes patients exceeds 120 million.

It can be seen that a reasonable daily intake of dietary fiber, can be achieved to regulate and reduce dyslipidemia, glucose abnormalities in patients with the relevant value of the role.

How to consume enough dietary fiber?

Dietary fiber is divided into two kinds, one is soluble dietary fiber, can be dissolved in water, often exists in all kinds of fruits and vegetables; the other is insoluble dietary fiber, insoluble in water, often exists in wheat bran, rice bran.

The World Health Organization suggests that the human body's daily intake of dietary fiber should be greater than 27 grams. Through the calculation can be learned, want to meet the amount of dietary fiber, corresponding to a single food intake as follows:

Rice: 5 kg flour: 5 kg tomato: 2.75 kg cabbage: 4.1 kg apple: 2.5 kg pear? : 2 kg cucumber: 5 kg banana: 2.5 kg orange: 1.5 kg

Obviously it is unrealistic for a person to eat only this one thing every day, so it is often listed the amount of various foods that should be consumed by each person in a day.

Adults in this country (19-50 years old) should consume at least one serving of whole grains and 400-500 grams of fruits and vegetables per day.

With the improvement of living standards, our daily diet is becoming more and more refined, resulting in our residents' dietary fiber intake is only 40% of the recommended amount. Through the above recipes, in addition to the normal diet, should ensure that the appropriate amount of more fruits and vegetables and whole grain foods.

But it is worth noting that dietary fiber intake should not be excessive, otherwise it will also affect people's health, especially adolescents who are in the stage of growth and development. Excessive intake of dietary fiber will affect the intake of sugar, protein, trace elements and minerals, resulting in malnutrition.

References

[1]Liu Yanfang. Dietary fiber: a dietary component for maintaining human health[N]. China Food News, 2014-12-09(007).

[2] Dietary fiber is essential for good health[N]. Health News,2008-03-07(008).

[3] Tang Xia. Dietary fiber identified as seventh major nutrient[N]. China Consumer News, 2006-11-22(C03).