The role of dietary fiber in nutrition

Let's talk about the role of dietary fiber in our diet. Digestive problems currently occupy one of the top positions of all human diseases. The main causes are poor nutrition, depleted in vitamins and minerals, filled with all sorts of "chemicals", as well as untimely nutrition, chronic stress. . .

Stable intestinal function is very important, it is possible with a "stuffed" the stomach to stay hungry. During operations of the digestive tract, surgeons sometimes find fossilized remains the size of a baby's head. That's why you need to be very careful about your diet, add products that promote effective cleansing.

It has long been no secret that food should be rich in plant fiber. It is not digested in our body, it is called coarse, but what a huge role it plays in cleansing - it fights blockages from undigested food, improves the motility of internal organs, removes harmful residues, prevents their rotting, controls sugar and cholesterol levels. . . Numerous studies suggest that dietary fiber binds water, swells, increases the volume of food consumed, and reduces appetite.

There are two types of fiber - soluble and insoluble. Soluble is found in oat flakes, flour, flax, apples, citrus fruits, peas, carrots. It helps to reduce the risk of hypertension, diabetes, heart and vascular diseases.

Insoluble fiber is found in bran, peels of vegetables and fruits. Its use reduces the risk of intestinal cancer and constipation. She is like a sponge, absorbing all the toxins of the food she has eaten.

Dietary fiber is not digested by our body, but it is a favorite food for the intestinal microflora, thanks to them it grows and reproduces well. The lack of these small digestive defenders causes various disorders, ranging from gas formation, bloating, constipation, that is, dysbiosis appears.

On average, we need 25-35 grams of fiber per day, but unfortunately, our store shelves are filled with fiber-free products - white flour, refined sugar, and ground rice. Moreover, people are used to taking fast food - pour boiling water over it and you're done. Our impulsive standard of living has led to the development of serious diseases.

And finally, a recipe for cooking one of the best and most delicious products based on soluble fiber - pectin from apples and prunes.:

Wash the apples, cut into small slices, separate the prunes from the seeds, put them in a saucepan with a thick bottom, pour water and cook over low heat for 30 minutes, let cool, infuse, it is recommended to put everything in a gauze bag and drain - this is natural pectin. I prefer to rub the whole mass through a sieve, it turns out a thick syrup, I add it to porridge in the morning, it's very tasty and healthy. Be healthy! ice casino opinie