Dietary fiber is a very important element that must enter into every diet, whether in children or adults, dietary fibers are one of the key elements in the human diet, similar to carbohydrates to a large extent, they possess complex molecularly similar, but the difference is that the body can break the starches links easily, unlike fiber, and fiber are two basic types, namely soluble fiber which form a mixture Gharwia when placed in water, it is found in lentils, chick peas, beans, apples, flax seeds, etc., and the fiber is soluble, which do not be timid when placed in water but to be in the form of sawdust, it is found in oats, barley, and Alkhaddraruat and fruits.
The health benefits of dietary fiber
Dietary fiber provide different benefits to the body in general and the digestive system in particular, and most important:
- Treatment of constipation It facilitates digestion and bowel softening process.
- Reduce high cholesterol, by reducing the absorption of fat in the intestine, thus reducing the likelihood of heart disease and blood vessels, reducing blood pressure.
- Slow down the absorption of sugar in the intestines and bringing them into the blood, and thus the amounts that reach the blood is limited, reducing the pressure on the pancreas, and protects against infection with type II diabetes.
- To reduce excess weight and control, they need to chew in the mouth more than other materials, they also give a feeling of satiety and fullness for a long time, The device digestive system needs time to get rid of fibers that can not be digested, and therefore the stomach is filled with food very little calories without feeling hungry and wanting eating.
- Protection from cancer, recent studies have found that eating large quantities of fiber protects against risk of developing cancer, especially colon cancer.
One of the main sources of dietary fiber:
Corn richest foods high in fiber
Corn contains many antioxidants that protect the body from disease as well as the rich content of dietary fiber. Corn is also rich in iron and vitamin C is very high in vitamin .B6 next to it is low-calorie.
White beans are very rich in fiber
In addition to the rich in dietary fiber, protein, iron, magnesium, Almangenaz, the white beans are one of the most important food sources of potassium, which is essential element to maintain blood pressure, providing one cup of white beans about 25% of the daily needs of potassium.
But beans cause the accumulation of gases in the stomach for those who consume low amounts of dietary fiber in the foundation. However, the solution is a gradient in the quantities that you get from dietary fiber.
Chickpeas of the richest types of fiber-rich legumes
Chickpeas of the richest types of pulses important nutrients, and Homs Sham is a very important element, such as a rich Almangenaz and too high in its content of antioxidants.
Avocados are an important source of dietary fiber
Avocados are an important source of dietary fiber food sources, next to it is an important source of mono unsaturated fats beneficial to human health and that many studies have proven its role in lowering cholesterol and reducing the risk of heart disease.
Whole wheat spaghetti key to its richness in fiber
Whole wheat spaghetti or black contain a lot of dietary fiber. And it contains the types of whole wheat spaghetti on approximately 9.75 grams of fiber per 100 grams.
Brown rice a great source of dietary fiber
If you're a fan of white rice, it will take some time to get used to the new taste of brown rice, but it is worth the experience. White Valorz contribute to an increased incidence of diabetes to 17%, while brown rice helps reduce the risk of infection to 11%. Brown rice is rich in its content of certain mineral elements, especially Almangenaz and selenium