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How much do you know about the dietary fiber in the food
Apr 28, 2018

Dietary fiber is good for health. Eating more dietary fiber in diabetic patients helps to control blood sugar. Constipation can help to improve constipation by eating more constipation patients. What food is rich in dietary fiber? How much dietary fiber should be taken every day? Dietary fiber types and contents in different foods are different. How should we absorb dietary fiber scientifically?

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A lot of dregs, not necessarily a lot of dietary fiber

Mention of dietary fiber, you may immediately associate with celery, leek, corn and other foods containing "vegetable residue". In fact, the higher the dietary fiber content is, the more common nutritional misunderstanding is. The two word "fiber" of dietary fiber is very easy for people to directly associate it with common vegetable gluten, that is, "vegetable residue".

In fact, dietary fiber is a polysaccharide and lignin not digested by digestive enzymes secreted by human digestive tract and not absorbed and absorbed by human body. Dietary fiber can not be equated with coarse fiber simply. Therefore, without "dregs" food, dietary fiber content is not necessarily low, such as the various mushrooms we often eat, their dietary fiber content is far higher than a lot of "vegetable dregs" of vegetables.

Dietary fiber is divided into two categories

Dietary fiber is divided into two categories: insoluble dietary fiber and soluble dietary fiber.

Insoluble dietary fiber refers to fibers that can not be used by intestinal bacteria, including cellulose, partial hemicelluloses, lignin, and so on. It seems to be thicker, mainly to promote intestinal peristalsis and prevent constipation. Such as pepper, celery, leek, cabbage and other vegetables, rich in insoluble dietary fiber.

Soluble dietary fiber refers to the fibers that can be used by intestinal bacteria, including the konjac polysaccharide, pectin and gum. The main components are the storage substances and secretions in the cell wall of the plant, which are soft. It not only contributes to the formation of feces, prevents constipation, but also inhibits the occurrence of cardiovascular diseases such as atherosclerosis and coronary heart disease. Common foods such as barley, beans, carrots, citrus, flax, oats, fruits and fungus algae food are rich in soluble dietary fiber.

For those who eat fine grains for a long time, it is not recommended to take a large amount of dietary fiber suddenly, otherwise, stomach distention, diarrhea, constipation and other gastrointestinal discomfort will occur. The amount of dietary fiber recommended by adults in China is 20~30 grams per day. Excessive intake of dietary fiber is likely to affect the absorption of other nutrients.


Source of the article: Dahe health newspaper

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