Cellulose, benefit and harm

The fact that fiber is necessary for our body, many of us have heard, and not once. There are no vitamins, micro or macro, proteins. These are fibers that exist in all plants. Some types of fiber are simply excreted by the body. But, nevertheless, one cannot do without it.

Fiber Benefits

Why do all doctors and nutritionists recommend regular use of products with fiber? Because it is necessary for our body:
  1. Helps to lose weight. Most often we get fat if we move a little and eat a lot. Fiber helps to cope with a strong appetite. Once in the stomach, it swells, creating the effect of imaginary saturation. Because of this, a person does not overeat, and, accordingly, loses weight over time. It prevents the emergence of a strong feeling of hunger, because it is able to smooth the glycemic reaction.
  2. Prevention of diabetes. Fiber can slow glucose absorption, i.e. its concentration in the blood will be small. If a person already has diabetes, it will help keep sugar levels under control.
  3. Prevents dysbiosis. In the human large intestine a lot of good bacteria. If their number decreases, it affects the health of the whole organism, including the immune system. Beneficial microorganisms feed on certain types of fiber, i.e., without it, they cannot normally exist and reproduce.
  4. Successfully cope with constipation. They are dangerous for the large intestine, because waste products, lingering in the intestine, contribute to intoxication of the body. Products that the body had to withdraw are absorbed back. Because of constipation, polyps or anal fissures may appear. But, if a person regularly consumes foods with fiber, fecal masses soften, become more moist and easier to be removed from the body.
  5. Cleans the intestines. Harmful substances can accumulate on the walls of the large intestine. Cellulose, like a sponge, absorbs, draws them in and out of the body. This is a natural adsorbent that promotes self-cleaning of the body.
  6. Prevention of many diseases. Helps prevent intestinal diseases and prevents gallstone disease from developing. Normalizes digestion. It absorbs water, swells. Because of this, food and waste become more voluminous, and it is easier to move through the intestines. This helps prevent serious diseases such as a tumor in the colon, hemorrhoids. It reduces cholesterol.
Each person should eat 25-35 grams of fiber, and if he wants to lose weight, then a little more. But you can not dramatically increase the amount of fiber in your diet. Otherwise, you will be disturbed by increased gas and bloating, and in severe cases, diarrhea, nausea or vomiting.

What is fiber

Fiber is soluble and non-soluble. The first, in contact with water, turns into a mass similar to jelly, and the second - swells, but the rest does not change.

Insoluble Fiber:
  1. Cellulose. Sometimes it is added to the composition of drugs to slow down the absorption of certain substances. It is found in bran and some types of wheat flour, in cereals. There is it in apples and pears, in carrots, broccoli, bell pepper, cucumber skin.
  2. Hemicellulose. It is in bran, grain, cereals, as well as in some vegetables, for example, in beets.
  3. Lignin It is plentiful in the same bran and cereals, it is found in radishes, peas, green beans, and strawberries. The longer the stored vegetables, the more in the lignin.
Soluble or digestible fiber:
  1. Pectins. They are sometimes added to yogurt or marmalade, marking “pectin” or “agar-agar” on the label. These are harmless thickeners, i.e. products with them are natural. Pectins can be obtained from apples, all citrus fruits, algae, strawberries and strawberries. They are contained in vegetables: carrots, cabbage and cauliflower.
  2. Vegetable resins. There are a lot of them in fruits.
  3. Comedy. It is in the pulp of the fruit.

Where a lot of fiber

The record for fiber content is bran. People who start taking bran make a common mistake. They eat them dry. And, as a result, constipation not only does not disappear, but also aggravated. Bran, getting into the body, pull water out of it. To avoid this, they must first be steamed. For this 2 tbsp. l bran pour a glass of boiling water and leave for 20 minutes.

Fiber is in all products of plant origin, somewhere it is more, somewhere - less. If you eat these foods in large quantities, then drink at least 2 liters of water a day, otherwise constipation will occur.

There is a lot of fiber in these products (per 100 g):
  • wheat bran - 43, 6 g;
  • black bread - 5, 8 g;
  • wheat bread - 9, 7 g;
  • soybeans - 13, 5 g;
  • beans - 12, 4 g;
  • raw peanuts - 8, 1 g;
  • pistachios - 10, 3 g;
  • flax seeds - 27, 3 g;
  • dried apricots - 18 g;
  • raisins - 9, 6 g;
  • prunes - 9 g.
Those who have inflammatory diseases of the intestine or pancreas, it is necessary to limit the amount of fiber consumed. If you constantly eat a lot of insoluble fiber, you need to take a multivitamin. Because of it, the output of microelements and fat-soluble vitamins is enhanced.

Dietary fiber, which is in all plants, is necessary for the body. Therefore, doctors recommend eating every day at least 800-1000 grams of vegetables, fruits and berries a day. So you not only supply your body with fiber, but also protect it from heart disease and cancer. Scientists estimate that such a habit would help to prevent about 7, 8 million premature deaths annually.
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Шакирова Лилия

I am forty years old. I love books, especially English classics, animals. I bring up a child with my husband, a daughter. I'm sure that everything in this world is ultimately arranged correctly.

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