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Wednesday, July 31, 2013

How much fiber per day?


The fiber in our diet


Dietary fiber due to its chemical composition and properties is divided into two groups:

  •  soluble fiber and insoluble in water.

Each fully in the body a slightly different function.

Insoluble fiber


Insoluble fiber is a tough plant cell wall components (eg lignin and cellulose).

They are a rich source of cauliflower, celery, zucchini and green beans. They help to sense the remnants along the intestinal tract, purifying it of undigested food.

Water soluble fiber


This pectins, gums, mucilages, beta-glucans and other compounds that are found in vegetables (eg garlic, horseradish, broccoli), brown rice, barley, oats, and fruit (pears, apples, cranberries, raspberries).

     Caution! Dietary fiber is particularly useful for people suffering from diabetes type 1 and 2

Travels through the digestive system and it is coated with a layer of gel on the inside, and with the presence of food eaten after leaving the stomach and sugar, along with the fat of small food are absorbed from the intestine into the bloodstream slowly and steadily.

And that is a soluble fiber protects the body from sudden surges in blood glucose levels.

     Caution! If the diet is high in fiber, then access to the blood glucose is partially blocked, and that it helps to stabilize blood sugar.

It is believed that fiber preferably also acts on glucose-dependent insulinotropic peptide (GIP), which is produced by the mucosa of the small intestine and enteroglukagon. These are hormones that are involved in the regulation of insulin levels.

How much fiber do we need?


Caution! Fiber is essential for our health.

The minimum dose should be 25 ga maximum 40 g to be spread over several meals.

For example, if you have eaten breakfast cereals and two kinds of fruit (strawberry and pear), during lunch, coleslaw and baked beans, raspberry jelly for dinner, and dinner sandwich with brown bread, put it this way you can provide the basic amount of fiber.

The ideal solution is to eat different types of fiber, and is particularly valuable inulin (a type of soluble fiber), because in the digestive system works twice:

     as fiber and prebiotic.

So it is a substance stimulating growth of beneficial intestinal bacteria and bifidobacteria Lactobaccillus.

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