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The diet plan for weight loss wants to lose weight, 6 kinds of food can not be missed

10 People involved  2021年04月01日 12:22  classification : What to eat to lose weight  comment

Dietary fiber can promote digestion, improve bowel movement, and have various slimming and healthy body effects. Therefore, more and more people will increase their dietary fiber consumption when losing weight.

What is dietary fiber?

Dietary fiber is a polysaccharide, which can neither be digested and absorbed by the gastrointestinal tract, nor can it produce energy. It was once considered a "non-nutrient" substance. However, later studies found that dietary fiber is essential to human health. It has many effects, and Weight loss is one of them. The dietary guidelines for Chinese residents recommend that normal adults consume 25-30 grams of dietary fiber per day.

Dietary fiber is divided into water-soluble dietary fiber and insoluble fiber. Water-soluble dietary fiber is a type of fiber that can be dissolved in water, such as gum, algin, konjac and so on. It is sticky and can absorb a lot of water in the intestinal tract, keeping the stool soft. Insoluble fiber is a type of fiber that cannot be dissolved in water and cannot be fermented by microorganisms in the large intestine. The best source is whole grains, including wheat bran, oatmeal, whole wheat flour and brown rice, oats, whole grains, beans, vegetables and fruits.

Six high-fiber foods that you usually overlook, eating them regularly can help you easily obtain 25-30 grams of dietary fiber every day.

1. Figs

Figs have a high dietary fiber content, with 6.6 grams of dietary fiber per 240 grams. It is also rich in calcium, potassium and magnesium. Studies have shown that the dietary fiber of figs can help prevent breast cancer. If you can't eat fresh, the same goes for dried figs.


2. Beans

Dried peas, lentils, black peas and green beans are all stars in high-fiber foods. Most legumes are rich in protein, folic acid, iron and B vitamins, while the fat content is very low. The more beans you consume, the healthier your heart will be.

3. Barley

The fiber content of barley is comparable to that of beans. The dietary fiber in barley is beneficial for lowering cholesterol and promoting intestinal health. At the same time, it is also rich in selenium, which helps reduce the risk of rectal cancer and promote thyroid hormone metabolism.

4. Eggplant

Many people think eggplant is soft and has very little dietary fiber. In fact, eggplant provides 3 grams of fiber for every 20 calories. Because it is low in calories, eggplant is convenient to provide more dietary fiber. At the same time, eggplant contains high levels of magnesium, potassium, folic acid, B6, vitamin C and vitamin K.


5. Pear


The energy of a pear is about 100 calories and contains 5.2 grams of dietary fiber. In addition to making fruits, pears can also be used as cold dishes.

6, leafy greens

One cup of Chinese kale can provide 11% of a person's daily fiber, 5 times of vitamin K, 2 times of vitamin A and 60% of vitamin C, but only 21 calories of energy. Two cups of spinach has 4.3 grams of dietary fiber, and lettuce has 2 grams.

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