1.What are the fiber and what types of fiber?
Fiber, also known as “fiber” or “threads”, must be present in certain amounts in our daily diet.
The fibres are contained mainly in plant products.Products of animal origin-milk, eggs, meat, fish-do not contain any fiber.Foods rich in fat, contain minimal amounts of fiber, and foods high in fiber, devoid of fat.
There are two types of fiber: insoluble and soluble. Different foods contain different quantity and type of fiber. Soluble fiber are more important to our health as it reduces “bad” and help to maintain the level of “good” cholesterol, thereby controlling diabetes.
2. Why is recommended to consume fiber?
Diets high in fiber is contained are an excellent prevention of cardiovascular diseases. Because degrade relatively slowly from the body, that leads to slower increase in blood sugar, which makes them very useful for patients with diabetes. Fiber reduces cholesterol levels and regulate blood sugar levels.
The inclusion of more fiber in your daily diet and prevents overeating – fibres create a feeling of satiety.
3. How to get fiber?
Fiber is found in the fresh and dried fruits, vegetables, cereals, such as oats, and in gum and in some candies, known in Western Europe as “licorice” (containing Gummi arabicum).
Most major sources of fiber are cereals, dried fruit and the roots of plants.However, you should not overdo it with these foods-maximum 10 grams of fiber daily ration of you must come from these supplements. The fibres must be taken with sufficient amounts of fluids.
4. What is the recommended daily intake of fiber?
The daily needs of fiber depend on age. Most people consume only 10 grams of fiber a day. The body needs 12 grams of fiber for every 1000 calories consumed.
Healthy diet specialists recommend at least 25 fiber per day for women and 30 years – for men. The daily need of the children of the fiber is formed, as to the age of the child add the number 5. If your child is 7 years old, the daily needs of fiber is 12 grams (7 + 5 = 12).
|Apple||1 Wed. large||3|
|Apple juice||1 cup||0|
|Banana||1 Wed. large||2.4|
|Beans, cooked||1 cup||2|
|Blueberries, fresh||100 g||5|
|Bread, rye||1 slice||7|
|Carrots, raw||70 g||2|
|Cucumber, sliced||1/2 cup||< 1|
|Figs, dried||75 g||10.5|
|Flour – barley||100 g||10|
|-Soy flour, low-fat||100 g||11|
|Whole wheat flour||100 g||4|
|Kiwi||1 Wed. great||5|
|Salad (lettuce)||1 cup||1|
|Almonds, raw||4 PCs.||1.5|
|Cashew nuts||75 g||4.5|
|Orange||1 Wed. large||3|
|Peach||1 Wed. large||2|
|Onions – old||1 large head||0.6|
|PEAR||1 Wed. large||4|
|Peas, cooked||1 cup||6|
|Potato, baked with skin||1 Wed. large||4|
|Spinach, raw||1 cup||1|
|Spinach, cooked||1 cup||4|
|Sunflower seeds||1 oz (28.3 g)||4|
|Tomato||1 Wed. large||2|
|Bread-wheat, white||1 slice||1.3|
How to add fiber to your diet?
- At least two of the meals during the day, the US must include food or products, rich in fiber.
- Eat fruits and vegetables, preferably in raw form, and replace them with fruit juices.
- Drink fluids.The water helps to break down the fiber. Undegraded fibres could slow down the work of the digestive system.
- Avoid refined and processed foods
- Make regular gymnastics