FIBER (Health Fitness)
FIBER Health Fitness
 |
| Fiber Health Fitness |
Fiber is a type of carbohydrate that the body cant digest. Although most carbohydrates are broken down into sugar molecules, fiber is not broken down into sugar molecules and instead it passes through the body. Fiber helps the body control sugar consumption, helps control appetite and blood sugar. Children and adults need at least 20 to 30 grams of fiber per day for good health, but most Americans get only 15 grams per day. Sources are whole fruits and vegetables, whole grains and beans. Fiber helps in lowering cholesterol, preventing constipation and improving digestion. And most Americans do not eat enough for this. On average, less than half of our needs are met. Most whole grains are rich sources of fiber. Start with breakfast: Look for whole grains or oatmeal with 3 or more grams of fiber per serving. Add fruits, and you will reach the daily target of 38 grams for men under 50 and 25 grams for women under 50. Water-soluble fiber lowers glucose levels as well as lowers blood cholesterol. Foods high in soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries. Water-insoluble fiber helps move food through your digestive system, promoting regularity and preventing constipation. Diets high in insoluble fiber include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes. Eat whole fruits instead of fruit juice. Replace white white rice, bread and pasta with brown rice and whole grain products. Break For breakfast, choose cereal as their first ingredient. Snack on raw vegetables instead of chips, crackers or chocolate bars. Ch beans or legumes for meat two to three times a week in chili and soup. Health Fitness
BENEFITS
Fiber and disease Fiber reduces the risk of developing various conditions such as heart disease, diabetes, diverticular disease, and constipation. Despite these benefits, fiber is very low and, if anything, has an impact on the risk of colon cancer.
Heart disease Excessive intake of dietary fiber has been linked to a lower risk of heart disease in several studies that have been followed by people for many years. In a Harvard study of more than 40,000 male health professionals, researchers found that high total dietary fiber intake was associated with a 40 percent lower risk of coronary heart disease. A related Harvard study of female nurses yielded very similar results. High fiber intake reduces the risk of metabolic syndrome, which is a combination of factors that increase the risk of heart disease and diabetes. These factors include high blood pressure, high insulin levels, being overweight (especially around the stomach), high levels of triglycerides and low levels of HDL (good) cholesterol. Numerous studies suggest that high fiber intake may provide protection benefits from this syndrome. Health Fitness
Diabetes type 2 Being low in fiber and high in diet can cause a sudden rise in blood sugar, increasing the risk of developing type 2 diabetes. Both Harvard studies - female nurses and male health professionals - have found that this type of diet doubles the risk of type 2 diabetes. A diet high in whole grain fiber is associated with a lower risk of type 2 diabetes. Other studies, such as the Black Women's Health Study and Cancer and Nutrition, have shown similar results to European probability research in Potsdam. Read about what you can do to prevent type 2 diabetes.
Diverticular disease Diverticulitis, inflammation of the intestine, is one of the age-related disorders of the colon in Western society. Among male health professionals in a long-term follow-up study, eating dietary fiber, especially insoluble fiber, was associated with an approximately 40 percent lower risk of diverticulum disease. Health Fitness
Fiber and constipation Constipation is a very common gastrointestinal complaint in the United States, and fiber intake relieves and prevents constipation. The fiber in wheat bran and oat bran is considered more effective than the fiber from fruits and vegetables. Experts recommend increasing fiber intake slowly, not abruptly, and since fiber absorbs water, drink intake should increase as fiber intake increases.
Colon cancer Studies have largely failed to show a link between fiber and colon cancer. One of these was the Harvard study, which followed more than 80,000 female nurses over 16 years, finding that dietary fiber was not associated with a lower risk of colon cancer or polyps After the Scientific Trail: A Story on Fiber and Colon Cancer
Breast cancer Harvard T.H. The large-scale 2016 study (27) was led by researchers in the UK. The Chan School of Public Health has concluded that high fiber intake reduces the risk of breast cancer, suggesting that fiber intake is very important during adolescence and adolescence. Ad Women who eat a high-fiber diet during adolescence and adolescence, including vegetables and fruits, have a significantly lower risk of breast cancer than those who eat a low-fat diet in childhood. Health Fitness
HIGH FIBER FRUITS, WHOLE GRAIN, VEGETABLES
Fruit
 |
| Fruits Health Fitness |
Any fresh fruit is a healthy snack. But when it comes to fiber, some fruits are higher than others. A large Asian pear weighs 9.9 grams. Other high-fiber fruits include raspberries (4 grams per 1/2 cup), blackberries (3.8 grams per 1/2 cup), bananas (3.1 per medium size) and blueberries (2 grams per 1/2 cup). . Pears and apples - on the skin - are also good choices.
 |
| Whole Grain Bread Health Fitness |
Keep the grains coming. For lunch, eat sandwiches on whole grain bread. Or dip grain crackers in your favorite healthy spread. "Cereals" means that it contains all the components of the grain and provides you with all the nutrients. Studies show that including whole grains and other high-fiber foods in your diet can reduce your risk of heart disease and type 2 diabetes. Health Fitness
 |
| Vegetables Health Fitness |
Artichoke hearts, green peas, spinach, corn, broccoli and potatoes are high-fiber vegetables. But there are some in all vegetables. So add veggies to omelets, sandwiches, pasta, pizza and soups. Add interesting people like beets, gikama, Jerusalem artichokes and casserole for salad or other meal. Health Fitness
 |
| Nuts Health Fitness |
Prune is known to help digestion. This is due to the high fiber content. Ruheg helps with bowel movements and relieves constipation. Most dry fruits are loaded with fiber. Eat some dried figs, dates, raisins or dried apricots for breakfast. Or chop them and sprinkle over whole grain or whole grain dishes. But they are high in natural sugar, so don't go overboard. Health Fitness Legumes
 |
| Legumes Health Fitness |
 |
| Peas Health Fitness |
Beans, lentils and peas are high in fiber and protein and low in fat. Lentils cook faster than most other beans and are a favorite in soups and stews. You can add cooked chickpeas to a salad or mix them to make hummus. Health Fitness Nuts and seeds
 |
| Nuts and Seeds Health Fitness |
Most people clean nuts and seeds because they are high in calories and fat. But they are also a great source of fiber and other nutrients. Keep the parts small. One ounce of almonds contains 3.5 grams of fiber. Try chopping nuts or seeds in a salad, cereal or yogurt. Or enjoy roasted nuts or seeds for a healthy afternoon snack. Grain eater
 |
| Grain Eater Health Fitness |
Choose brown rice instead of white. Or serve whole grain noodles. To make anything different, make a dish with millet, quinoa or bulgur - whole grains filled with fire. Incorporating fiber into your diet will help you feel your weight longer. These foods do more chewing work, giving your body more time to stay full. Health Fitness Linseed
 |
| Linseed Health Fitness |