The holidays are coming, parties are increasing, overeating, exercising less, drinking less water, and sitting on the toilet is not uninspired. Proteins, lipids, carbohydrates, minerals, vitamins, water, and dietary fiber are the seven major nutrients we can get from food. Today we will talk about the seventh ranked "seventh category of dietary fiber".
If you look closely, you will see that there are many filaments in foods such as celery, citrus, corn, sweet potato, etc. These filaments are a form of dietary fiber.
Dietary fiber refers to complex sugars other than starch, including cellulose, pectin, etc.
So, where do cellulose and pectin come from? It turns out that they are the main components of the cell wall of plant cells. Dietary fiber is abundant in plant foods such as vegetables, fruits, seaweeds, and grains (especially whole grains).
We know that cattle and sheep survive by eating grass because they have microorganisms in their guts that specialize in digesting fiber. There are no such microorganisms in the human gut, so people cannot digest fiber. For the human body, cellulose is a passing guest in the intestines, which eventually mixes with food scraps and is excreted with the feces.
So, is the fiber that people eat not good for people? No, no. Dietary fibers such as fiber can promote peristalsis and emptying of the gastrointestinal tract. Therefore, eat more foods rich in dietary fiber, and bowel movements will be smooth.
Eating more foods rich in dietary fiber is also conducive to reducing excessive blood lipids and blood sugar in the body, which is conducive to maintaining normal weight. Because dietary fiber has such an important health care role, some scientists call it the "seventh type of nutrient" of the human body.
There are three main types of foods rich in dietary fiber:
01Whole grains, miscellaneous legumes, potatoes
Such as brown rice, oats, red beans, mung beans, etc. The dietary fiber content of whole grains is generally more than 3%, and most of the beans are more than 5%.
Potatoes are not as high as whole grains and mixed legumes, but they are also above 1%.
02 Vegetables and fruits
The dietary fiber in vegetables is between 1% ~ 5%, among them, fungi have obvious advantages, fresh shiitake mushrooms (3.3%) and enoki mushrooms (2.7%) are rich in dietary fiber.
There are also many fiber experts in fruits, such as Korla pear (6.7%), pomegranate (4.8%), mulberry (4.1%), etc. The elderly or children with poor stomach can eat the fruit after steaming, and the dietary fiber will not be affected.
It should be noted that many people like to drink fruit juice, but when juicing, the dietary fiber (pomace) will be filtered out, which greatly reduces the health effect.
03Nuts and soybeans
The dietary fiber content of nuts is mostly 4%~11%, and some such as black sesame and pine nuts are as high as 14% and 12.4% respectively. Nuts generally have a high fat content, so the amount must be controlled, about 10 grams per day is enough.
The dietary fiber content of dried soybeans is more than 10%, that is, there are at least 5 grams of dietary fiber in 1 tael of soybeans. However, in the process of processing, most of the soybean products need to go through water washing, filtration and slag removal, resulting in the loss of a lot of dietary fiber.
To eat enough dietary fiber, remember this formula:
30 grams of dietary fiber≈ 1~3 taels of whole grain beans + 1 kg of vegetables + half a kg of fruits + 10 grams of nuts (kernels)
On top of this, adding some dietary fiber from foods such as fine grains, soy products, and potatoes can easily reach the recommended intake of 30 grams a day.
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