Protein, fat, carbohydrates, vitamins, minerals, water, these are the 6 major nutrients for human survival, and human beings must consume a certain amount of these 6 nutrients to survive.
At present, there is no food that can meet the above 6 nutrients at the same time, so the "Dietary Guidelines" have always advocated a diversified diet, such as obtaining protein from lean meat, beans, milk, etc., obtaining fat from meat, obtaining carbohydrates from pasta, obtaining vitamins from fruits and vegetables, and so on.
<h1 class="pgc-h-arrow-right" data-track="43" >, the once misunderstood 7th largest nutrient---- dietary fiber</h1>
Dietary fiber is a polysaccharide, dietary fiber can not be digested and absorbed by the gastrointestinal tract, while dietary fiber can not produce energy, so for a long time, scientists believe that dietary fiber is useless, is a "no nutrient", people do not pay attention to dietary fiber at all.
With the deepening of nutrition and related research, scientists have found that although dietary fiber cannot produce energy, dietary fiber is an essential nutrient for the human body, and now dietary fiber is called category 7 nutrients by the nutrition community.
<h1 class="pgc-h-arrow-right" data-track="57" >2. In which foods is dietary fiber? </h1>
The most common dietary fiber is whole grain food, such as wheat bran, cereal, whole wheat, oats, beans, brown rice, etc., and for example, konjac, fruits and vegetables also contain dietary fiber.
To put it simply, dietary fiber is the coarser texture and less chewable part of plant foods, such as "silk, tendons, slag" and other fiber-like things in skin, coarse grains, and vegetables.
That is to say, the taste is not very good, so people gradually abandon this part of the food, such as the grain is more and more delicate, not eating coarse grains. More people don't even eat fruits and vegetables, and like to squeeze juice to drink. It is believed that the nutrients are obtained, and the impurities (dietary fiber), that is, useless things, are discarded.
<h1 class="pgc-h-arrow-right" data-track="59" > third, ditch the dietary fiber and pay the price</h1>
According to the Lancet in 2018, in 2017 alone, the global intake of coarse grains, that is, insufficient intake of dietary fiber, resulted in cardiovascular disease deaths of up to 3 million.
In fact, in the 60s of the last century, British scientists have made observations in this regard, they found that residents of some countries, due to the consumption of high-fiber foods, the average daily intake of crude fiber is as high as 35 to 40 grams, and the incidence of diabetes, hyperlipidemia and other diseases is significantly lower than that of residents with dietary fiber intake of only 4 to 5 grams.
<h1 class="pgc-h-arrow-right" data-track="64" >4</h1>
1. Control weight and prevent obesity
Overweight and obesity have become the basis of metabolic diseases, and they are the main risk factors for the three highs and cardiovascular and cerebrovascular diseases. Eat the same weight of food, if it contains more fat and carbohydrates (fine grains, fatty meat, red meat, fried food, etc.), then it is easy to be obese; but if you eat the same weight of food, containing relatively more dietary fiber (coarse grains, fruits, vegetables, etc.), then the dietary fiber after absorbing water volume and weight can be expanded by 10 to 15 times, increasing satiety, thereby effectively reducing the intake of other foods, in the long run, is conducive to weight control, prevent obesity.
It is a good choice for people who are already overweight and obese.
2. Prevention of cardiovascular and cerebrovascular diseases
Dietary fiber is first of all conducive to weight control, to a certain extent, can reduce the risk of three highs and cardiovascular disease. Our meal amount is fixed, eat dietary fiber foods, naturally reduce fat, carbohydrates, saturated fatty acids, trans fatty acids of food, then it is conducive to blood lipid control, reduce the risk of hyperlipidemia and diabetes, thereby reducing the risk of atherosclerosis, and ultimately play a role in preventing cardiovascular and cerebrovascular diseases. In addition, we know from the study in The Lancet above that the number of deaths from cardiovascular diseases due to insufficient access to dietary fiber is as high as 3 million.
3. It is conducive to intestinal health
Dietary fiber enters the intestine, which is conducive to the growth of probiotics in the intestine, while inhibiting the growth of saprophytic bacteria, effectively improving the environment in the intestinal flora, and making the intestinal microenvironment more healthy. To a certain extent, the incidence of diseases such as bowel cancer, constipation, and intestinal polyps is reduced.
<h1 class="pgc-h-arrow-right" data-track="78" >5</h1>
The general principle is to appropriately increase coarse grains and reduce fine grains, and at the same time appropriately increase the proportion of fruits and vegetables. A daily dietary fiber intake of 25-30 grams is currently recommended for adults.
30 g dietary fiber ≈ 100 g two whole grains or mixed beans + one pound of vegetables + half a pound of fruit + 10 g of nuts.
Staple food recommendations coarse grains account for more than 1/3, fine grains gradually reduced, meals have vegetables, fruits every day, one nut per person a day, such a ratio, can ensure adequate intake of dietary fiber.
The Lancet study shows that dietary fiber intake is related to human longevity, and adequate dietary fiber intake can reduce all-cause mortality, cardiovascular and cerebrovascular disease mortality, and the incidence of a variety of chronic diseases.
Therefore, we can not because some food taste bad, it is useless, do not like to eat, for the health of you and your family, in the future three meals a day, gradually increase some foods with high dietary fiber content: coarse grains, grains, fruits, vegetables, nuts, etc.
#Great Wall Cardiovascular Health Week ##谣零零计划 #