A formula teaches you how to supplement dietary fiber
What is dietary fiber?
Dietary fiber is a general term for carbohydrates that cannot be digested by the human body. It is divided into insoluble dietary fiber and soluble dietary fiber.
Pectin, polydextrose, xylo-oligosaccharides, fructose-oligosaccharides, isomaltooligosaccharides and galacto-oligosaccharides are common soluble dietary fibers.
It is generally believed that the daily intake of dietary fiber per person should be 30-40 grams. The Chinese Nutrition Society recommends that the appropriate intake for adults is 25-35 grams per person per day.
According to the White Paper on Dietary Fiber Intake of Chinese Residents, Chinese residents' dietary fiber intake is seriously insufficient, with daily intake of only 11 grams, less than half of the recommended amount.
Dietary fiber has many benefits to the human body. The famous medical journal "The Lancet" calls dietary fiber "the longevity nutrient for the human body". The nutrition community recognizes dietary fiber as the seventh type of nutrient, on par with the traditional six types of nutrients - protein, fat, carbohydrates, vitamins, minerals and water.
Dietary fiber and weight management
Studies have shown that dietary fiber intake is closely related to weight management.
1. Feeling of fullness: Dietary fiber has strong water absorption and can expand in the gastrointestinal tract, increase satiety, and help reduce food intake.
2. Slow down sugar absorption: Dietary fiber can delay the absorption of sugar in the intestine, help stabilize blood sugar, reduce insulin secretion, and prevent fat accumulation.
3. Promote fat metabolism: Certain types of dietary fiber can regulate intestinal flora, promote the production of short-chain fatty acids, and promote fat metabolism.
4. Regulate gastrointestinal function and prevent constipation: Dietary fiber absorbs and retains water in the intestine. After swelling with water, it combines with feces to soften it; at the same time, it can also stimulate intestinal peristalsis and shorten the time for intestinal contents to pass through the intestine.
A formula teaches you how to supplement dietary fiber
If we want to supplement dietary fiber in our daily life, we can remember this formula:
30 grams of dietary fiber ≈ 50-150g whole grains and beans + 500g vegetables + 250g fruit + 10 grams of nuts (kernels)
On this basis, adding some dietary fiber from foods such as fine grains, soy products and potatoes can reach the recommended daily intake of 30 grams.
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