When it comes to healthy eating, everyone knows some simple tips, including balanced diet, eating more fruits and vegetables, choosing cooking methods with less oil and salt, and drinking less sugary drinks, etc. People who focus on nurturing will replace refined powder (such as white rice, white noodles, etc.) with unfinished full grain or root-type foods, and there is an important concept hidden among these methods —— "Invite enough dietary fiber". What is the dietary fiber? What functions does it have? Let brand nutritionist Jane answer your questions one by one!
What is a dietary fiber?Dietary fiber refers to carbohydrates (saccharides) and lignin that cannot be digested by human kidney enzymes. It is mainly composed of polysaccharides contained in the cell wall and cell quality of the plant. Others such as oligosaccharides, resistant powders and polyglucose are also considered dietary fibers because they are not digested by humans and are healthy!
And dietary fibers can be divided into two categories: water-soluble and water-insoluble:
1. Water-soluble dietary fibers: The members include Pectin, Gums, Chicory fibers (Inulin), Oligosaccharides and Resistant Starch, etc. Common food sources include fruits, vegetables, all kinds of grains and beans, such as: bali, swallow malt, yellow beans, chestnuts, peas and fungus.
2. Water-insoluble dietary fiber: Members include lignin, fiber, chiplin, and some semi-fiber fiber. Common food sources include all kinds of grains, fruits, vegetables, fruits and beans, such as brown rice, crust, red berry, broccoli, spinach and pistachios.
After having basic understanding of dietary standards, let’s take you to see their functions!
Function of dietary fiber1. Provide foot feeling. When we are having a meal, our body secretes hormones to regulate digestive effects and maintains stable blood sugar. Among them, insulin, cervical cervical cervical cervical peptide-1 (GLP-1) performs their respective effects and stimulates the brain to produce foot feeling, thereby reducing appetite. However, because hormones require time and the pressure in modern social environments is high, people often eat too much food quickly before the brain feels sensation mechanism has started. The dietary fiber can increase the number of chewing times when eating, prolong the meal time, give the above hormones sufficient time to develop, make the brain feel full and achieve the effect of reducing the intake. In addition, after the dietary fiber enters the body, it is difficult to digest and contains the body. In particular, the water-soluble dietary fiber will absorb water and expand in the body, forming a mucus-like water layer, which will further promote the emptying of the stomach, making the digestive time of food in the stomach tract for a longer time and prolong the feeling of footwork.
2. As a prebiotic, probiotics, probiotics, is a food source for good bacteria in the kidneys. It can be used as a means of nourishing and helping the growth of good bacteria and maintaining human health. Some dietary fibers (such as fruit gel, oligosaccharide, chicory fiber and some semi-vitro) can be used by tract bacteria after entering the kidney tract. The fermented healing products (such as lactic acid and short-link fatty acids) can acidify the inside of the kidney cavity, provide a growth environment that is beneficial to the good bacteria, and help the health of the tract mucosa. In addition, short-link fatty acids can be absorbed by the human body and provide energy (1.5~2.5kcal/g), and at the same time it also increases the human body's function of reabsorbing moisture and calcines.
3. Helps to defecate smoothly
When the dietary standard intake is insufficient, stool will become difficult to form, and the chance of constipation will also increase, which can easily cause waste to accumulate in the kidneys and breed harmful bacteria, leading to unhealthy kidneys and increasing risk of cell disease. Dietary fiber has the effects of stimulating gastric peristalsis, increasing titration, and changing titration, which can make defecation smoother. During the squirming of the tract, the waste attached to the kidney wall will be taken away to prevent it from being stored in the body and affecting health.
4. Prolong the rise in blood sugar
The single sugar (mainly glucose) produced after diet digestion will increase blood sugar after being absorbed into the body. Then the body secretes insulin to promote the use of glucose by cells, and saves excess sugar into liver sugar or converts it into fat to help blood sugar regain stability. However, because in modern diet, eating more refined powder and sugary drinks will cause blood sugar to rise rapidly after meals, causing insulin to have to strengthen its effect, converting these too many sugars into fat in the body, so that there is a way to deal with too much glucose in the blood. When blood sugar rises rapidly after a meal and fluctuates too much blood sugar repeatedly occur, it is easy to increase the body's fat accumulation, cause obesity and insulin impedance and other problems, and increase the risk of suffering from related diseases. If a diet contains a dietary fiber, during the digestion process, some dietary fibers will have a barrier effect between enzymes and food, reduce the mixing of enzymes and food, and reduce the chance of contact between digested foods (such as sugars and fats) and the kidney wall, thereby slowing down the rate of absorption of nutrients and slowing down the rate of blood sugar rise. In addition, because dietary fiber is not easily digested and absorbed by humans, foods rich in dietary fiber (such as swallow malt and vegetables) are also less likely to increase blood sugar quickly.
5. Lower blood lipids and blood sterols. Dietary fiber has the function of lowering blood lipids and blood sterols.. In addition to the barrier effect mentioned above, it can also be combined with substances such as sterol, fat, syringe acid (spicy juice ingredients), and reduce the absorption of these lipids and excrete them through stools. At the same time, it can also reduce some of the heat intake. What is especially true is that when the amount of cervical acid is recovered into the body, it will promote the liver to carry sterol from the blood to produce new cervical juice for digestion and reduce the concentration of sterol.
The multifunctional function of dietary fiber makes it an important dietary ring. In addition to increasing the function of the stomach and gastrointestinal tract and affecting blood sugar, blood lipids and blood sterols, studies have also shown that high-quality and appropriate fat dietary habits have positive effects on preventing cardiovascular diseases and reducing the risk of specific cancers (such as brain cancer). Other characteristics such as low heat and foot feeling can also be applied in weight management. If you prefer to eat food rich in dietary fiber and reduce the intake of high-heat foods, you can achieve the effect of controlling the heat. I wonder if you have any more understanding of dietary standards after reading the article? Finally, I would like to remind everyone that in addition to growing more fruits and vegetables and supplementing the dietary rigor, don’t forget to drink more water! In addition to maintaining the balance of fluids in the body and promoting the new Chen Daixi, water can nourish the kidneys and help maintain dietary stamina, and make the digestion and defecation process smoother!