Fiber is the term used to designate carbon hydrates indigestible - Bark plant foods is composed of indigestible fiber which does not assimilate humans. Although not strictly a nutrient plays a very important role in digestion and absorption of nutrients ingested by our body.
Humans need to eat per day from 20 to 40 gr. fiber. However, most adults consume less than 20 gr. daily. For fiber to act effectively is needed to ingest plenty of water, 1-2 liters per day to have enough liquid to capture and absorb.
Two types of dietary fiber
Water-soluble fiber
Its members are insulin, pectins, gums and fructose which capture much water and are difficult gels absorbed by the intestinal tract.
Food sources include barley, oat bran, nuts, legumes, vegetables, citrus fruits and apples.
Slows digestion of complex carbohydrates as starch, simple sugars such as glucose, so that the absorption of sugar is less rapid and blood levels are lower. During digestion, the soluble fiber forms a gelatinous mass that binds to cholesterol and feces decreases plasma cholesterol levels.
Attenuates the toxic effects of some substances such as additives and colorings, as absorbed by intestinal tract and eliminated in faeces, this is important because carcinogens are removed and combat colon cancer.
Water insoluble fiber
Its components are cellulose, hemicellulose, lignin, and resistant starch. They retain little water and little swell.
Food sources include whole grains, beans, whole wheat flour, wheat bran, fruits and vegetables such as lettuce, chard, cabbage, broccoli and grapes.
It is not soluble in water and body not digested. It cleanses the gastrointestinal tract and causes rhythmic movements of the intestine; this reduces the risk of diverticulosis and constipation.
Bacteria present in the intestine, called intestinal flora, can break chemical bonds some of the fibers that are resistant to digestive enzymes. Create an acidic environment in the colon that decreases the risk of colorectal cancer.
Processed diets with low fiber content generated obesity, diabetes, heart disease, constipation, colon cancer, diverticulosis, hemorrhoids, hernias, appendicitis and varicose veins.
The following table shows the amount of fiber that provides 100 gr. Rationing of some foods.
| Food | Fiber |
|---|---|
| Beans | 17.0 gr. |
| Peas | 16.0 gr. |
| Boiled Lentils | 10.6 gr. |
| Prunes | 10.0 gr. |
| Whole wheat bread | 7.5 gr. |
| Oatmeal | 4.0 gr. |
| Pera | 4.6 gr. |
| Apple with skin | 2.5 gr. |
| Broccoli | 3.5 gr. |
| Brussels sprouts | 3.0 gr. |
What are the sources of fiber in your diet? Do we take enough water so that it can act effectively?
Fiber is the term used to designate carbon hydrates indigestible
4/
5
Oleh
Unknown
