Fibres are very useful for our body how?
Answers
You wonder why fiber is important in the metabolism of your body’s diet and how you should provide your body.Fiber is an important ingredient in a healthy diet and is considered an effective way to prevent and treat constipation. In addition, foods high in fiber such as fruits, vegetables, wheat, … also bring other unexpected effects to the body as it helps prevent heart disease, diabetes, prevent weight gain and some. Cancer, also good for the digestive system. Enhance your daily diet with nutritious and good food for your digestion.
How much fiber do you need every day?
Fiber plays an important role in the healthy and balanced diet. How do we determine the amount of fiber needed for the body? On average, most people need about 18g per day. For children, the average daily intake for children is as follows:
2-5 years old: about 15g;
5-11 years: about 20g;
11-16 years old: about 25g;
16-18 years: about 30g.
Women need to eat 25 grams of fiber a day, men should eat about 38 grams a day. The following is a sample Western menu that can provide 37 g of fiber per day for you (you will easily find these ingredients at a supermarket or food store in Vietnam):
Morning: A portion of whole grains, accompanied by half a banana and whole milk;
Snack: 24 almonds mixed with one quart of raisins;
Lunch: Turkish sandwich made with 2 slices of bread, accompanied with lettuce and tomato and an orange;
Cheaper: Yogurt with blueberries;
Dinner: Grilled fish served with salad, half a cup of spinach (spinach) cooked and half a cup of lentils;
Late supper: 3 cups popcorn.
The benefits of fiber to health
1. Helps the digestive tract healthy
This nutrient helps the movement of the intestines easier, increases the volume of stools and helps the bowel easier. It also helps you reduce and prevent constipation or diarrhea. In addition, eating more of these nutrients can also reduce the risk of appendicitis, hemorrhoids and kidney stones, reducing stomach acid, the risk of stomach reflux (GERD) and stomach ulcers.
2. Fiber and Cholesterol
Fiber, especially soluble fiber, is an important element needed for a nutritious diet. This high-fiber diet can lower LDL cholesterol (a compound called “bad” cholesterol because high concentrations can lead to heart disease risk). Eating more fiber can also reduce the risk of metabolic syndrome, a syndrome that includes diseases such as coronary heart disease, diabetes, and stroke. Fiber can lower blood pressure, reduce inflammation and improve HDL cholesterol (which helps remove fat from the body by bringing them to the liver for destruction.) This compound is called “good” cholesterol. High HDL means a high risk of heart disease.
3. Reduce the risk of type 2 diabetes
A diet high in fiber, especially insoluble fiber, can reduce the risk of type 2 diabetes. If you have diabetes, eating soluble fiber can slow down sugar uptake and improve blood sugar levels.
4. Reduce the risk of cancer
Some studies have shown that eating more fiber can prevent colon cancer, reducing the risk of other gastrointestinal cancers such as the stomach, mouth, and esophagus.
5. Beauty skin
Eating a lot of fiber, especially a nutshell, can remove toxins from your body, improving your health and skin.
What should you add to the diet?
Fiber is often found in many plant products. Foods such as meat, fish, and dairy products do not contain this substance.
Eating whole grain cereals, fruits and vegetables helps to ensure that both adults and children eat the right amount of fiber. However, if you suffer from digestive disorders like irritable bowel syndrome (IBS), you may need to re-select the type and amount of fit in your diet to match your symptoms. Your family doctor or dietitian can advise you on this.
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Dietary fiber or roughage is a type of plant-derived carbohydrate that cannot be completely broken down by human gastrointestinal enzymes.
Including fiber foods in our daily diet has many health benefits.
1. Cardiovascular: Lowers cholesterol levels, esp. low-density lipoproteins (LDL)
2. Gastrointestinal -
- Improves regular bowel movements, thus prevents constipation.
- Reduces the risk of developing colitis and hemorrhoids.
- Maintains the pH (acidity) levels in the intestines which prevents microbial growth from producing harmful toxins that may cause colorectal cancer.
- Promotes the growth of commensal bacteria and helps maintain a healthy digestive tract.
3. Diabetes - Slows the absorption of sugar, helping to prevent spikes after meals.
4. Body weight - Fiber produces a feeling of fullness after food intake effective in treating or preventing overweight/obesity.
Rich sources of dietary fiber include fruits, vegetables, legumes, wholegrain breads and cereals.
Some related links are given below.
“Dietary fiber is indigestible in the human digestive tract”, comment on the statement.
https://brainly.in/question/2584357
Dietary fibres and water are the food components that do not give us energy but are essential for our diet. Why?
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