Cellulose and its benefits for the body
Vitamins And Dietary Supplements / / May 07, 2016
Cellulose - a vegetable fiber (complex carbohydrate), is not digested by digestive enzymes of the human body, but Processed beneficial intestinal microflora.Food kletchatkasoderzhitsya in fruits, vegetables and grains.It is an important part of a healthy diet.
Dietary fiber is particularly necessary to include in the diet, if you struggle with being overweight.Fiber fills the stomach, thereby Davet satiety without eating and lischnih calories.
Fiber promotes normal digestion and helps prevent constipation.Sometimes it is used to treat bowel diverticulosis.
Food sources of fiber
Good sources of dietary fiber are:
- Whole grains (whole grain oats, brown rice and rice bran, bran, cocoa beans, buckwheat);
- Legumes (beans, lentils, peas);
- Fruits and berries (apples, bananas, kiwi, pineapple, figs, papaya, strawberries, raspberries, blueberries);
- Nuts (almonds, cashews, Brazil nuts, pistachios, walnuts);
- seeds (linseed, sunflower seeds, sesame seeds);
- vegetables (spinach, cabbage, carrots,
There are two forms of fiber: soluble and insoluble.
Soluble fiber attracts water and in the process of digestion turns into a jelly, very resistant to digestive enzymes.This slows digestion.This type of fiber can not provide us with a lot of energy, because it gives about 2 calories per 1 gram.
Soluble fiber found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.It is scientifically proven that the soluble fiber necessary to reduce the level of "bad" cholesterol, which can help prevent heart disease.Besides soluble fiber stabilizes blood sugar level, it displays the body Rakoobrazuyuschaya toxins thereby providing protection against development of cancer.
Insoluble fiber is not digested in our body.It is found in foods - such as wheat bran, vegetables and whole grains.It speeds up the passage of food through the stomach and intestines, and swelled like gubkadobavlyaet amount of fecal masses, increasing the permeability of the intestine, it helps cleanse the body and, as a result, reduces the number of locks.
daily requirement for tissue
As for the rules of use of fiber, the general recommendation is 25-30 grams per day.Some experts tend to 40 grams per day.Diabetics is recommended to drink with meals at least 50 grams of fiber per day.
Younger children may not receive adequate amounts of fiber, so it's good to give them whole grains, fresh fruits and other foods high in fiber.
to the body getting enough fiber, it is recommended to eat a variety of foods with fiber, including: cereals, dried beans and peas, fruits, vegetables, whole grains, getting fiber from a variety of live food, since it is a living tissue is most usefulbody.In addition to fiber, we also pluchaem phytonutrients, antioxidants, vitamins and minerals.
Introduce fiber in the diet is necessary to gradually over several weeks to avoid abdominal discomfort.Water helps the tissue to pass through the digestive system.We recommend drinking at least 7-8 glasses of water or other noncaloric fluid a day.
Cleaning peel fruits and vegetables can reduce the amount of fiber in them.But cooking vegetables or fruit has little effect on the amount of fiber in them - it is almost the same, and boiled.
Side effects of fiber
Drinking large amounts of fat in a short period of time can cause intestinal gas or flatulence (excess gas accumulated in the intestine, manifested bloating, belching and a feeling of discomfort in the abdomen. Manifested abdominal distention, withpossible abundant release of large amounts of digestive gases flatulence -. this excess gas accumulated in the intestine These gases are passed through the rectum air that moves from the digestive tract through the mouth is called a "burp" Thus, flatulence manifested bloating -... oftencopious large amount of flatulence, belching and a feeling of discomfort in the abdomen), bloating and abdominal cramps.Typically, it takes all, once the natural bacteria in the digestive system to get used to increase dietary fiber.Not a dramatic introduction of fiber in the diet, and its gradual addition and increase in the diet can help reduce gas or diarrhea.
Too much fat in the body may encounter with absorbed minerals - such as iron, zinc, magnesium and calcium.However, this effect does not normally cause too much trouble because these minerals are usually rich in high fiber content.