Many people who want to lose weight should have heard of dietary fiber, which refers to carbohydrates in plants that cannot be digested and used by the body and do not produce heat. In layman’s words, it is the part of the vegetable food that has a thick texture and is not easy to chew and digest,check here such as the skin of food and fruit, and the “fiber” in vegetables. In general, dietary fiber can be divided into soluble and insoluble.
Soluble dietary fiber mainly includes pectin, gum, algin, soybean gum, agar, some oligosaccharides and a few hemicelluloses. Fruits, seaweeds and konjac are the best sources. Insoluble dietary fiber mainly includes cellulose, partial hemicellulose, lignin, etc. The best source is whole grain foods, such as cereals, whole wheat flour, brown rice, oats, beans, vegetables and fruits. The former is easily degraded by bacteria in the intestine, check here while the latter is not easily degraded by digestive enzymes, and expands after connect water and stimulate the intestines to promote bowel movements.
The food with very low heat but has good satiety
The dietary fiber itself does not have calories, but its water absorption is very strong. After entering the stomach, it will actively combine with water molecules, turning from a small volume to a large volume, occupying the stomach space. The stomach is occupied by low-calorie dietary fiber, and naturally it can’t be left to your favorite fried chicken, hot pot, barbecue… The calorie in your stomach is less, and naturally it is not so easy to get fat.
Dietary fiber can increase the chewing time of food in the mouth, can promote the secretion of intestinal digestive enzymes, and accelerate the excretion of intestinal contents, which is conducive to the digestion and absorption of food. For example, eating sweet potatoes, which contain a certain amount of dietary fiber, is a bit longer than eating the same amount of rice. Therefore, in the current cognition, increasing the dietary fiber content in the diet can reduce the calorie intake, check here reduce the digestion and absorption of nutrients in the intestine, and ultimately consume body fat and play a role in weight loss.
Dietary fiber is commonly found in plant foods such as cereals, potatoes, beans, vegetables and fruits.
Cereals: On average every 40 grams of wheat bran contains 8 grams of fiber, but most people consume more than 40 grams of grain per day. The fiber content of oats is similar. Whole-grain bread and pasta: replace the dietary fiber with a full-flavoured white flour in the diet. A whole wheat flour made of pasta contains 5 grams of fiber, and each piece of whole wheat bread contains 2 grams of fiber.
Potatoes: Potatoes such as potatoes and sweet potatoes have a cellulose content of about 1-2 g (per 100 g).