Understanding Fiber and Weight Loss
Many of us much less fiber than we need to maintain optimal health. For those of us with the goals of weight loss, low fiber every day is a disaster and can prevent us to reach our ideal weight.
Among its many benefits, fiber can help reduce the risk of dangerous diseases and can help you succeed in losing weight long term.
We will explain what is the fiber, because we need to help combat diseases, such as helping to lose weight and how to get more of this in our daily diet.
Dietary fibers are complex carbohydrates that can not be digested. There are many different types of fiber, but is commonly divided into two broad categories: soluble and insoluble.
Soluble fiber, as the name suggests, it dissolves in water, while insoluble fiber does not work.
As the insoluble fiber passes through our bodies intact, help clean our digestive system is also known as forage.
Fiber is found in all foods of plant origin, and these foods are the only natural source of fiber.
Even if you can not digest the fibers have an important role in our daily diet.
The fiber is very important because it makes three very important things:
1. Aids digestion
2. It helps to fight diseases
3. It helps control weight
Insoluble fiber remains intact in the stomach and helps clean the intestines. As you pass through our body absorbs water.
Soluble fiber breaks down once it reaches our intestine. natural bacteria multiply in food and lack of fiber.
The fiber tends to slow digestion, leading to more gradual emptying of food from the stomach.
Fiber helps you stay regular and avoid constipation. To do this, increase the volume and the softness of our stool by absorbing water and increasing the proliferation of bacteria mentioned above.
This increase in fecal mass moved quickly through the digestive system and softer stool, are expelled more easily than smaller, more difficult.
Finally, helping to keep the products of digestion move quickly through the digestive system, the fibers of our body to limit exposure to potential toxins.
Although research on the benefits of fiber is still ongoing, it is considered to play an important role in preventing or combating serious diseases, such as:
* Intestinal
* Bowel cancer
* Colon Caner
* Breast Cancer
* Prostate cancer
* Heart disease
* Haemorrhoids
* Gallstones
* Diabetes
* Obesity
Moreover, most of the foods that are rich in fiber, are low in fat and a good source of other nutrients that may help prevent or control these and other serious medical conditions.
The fiber is called the observer dream weight.
Research shows that people who eat a diet rich in fiber tend to have lower weight, reduce body fat and low body mass index.
Some researchers believe that the high incidence of obesity in the Western world is partly due to our diet is generally very low in fiber than other regions such as Africa and Asia where the diet is mainly grass.
The fibers are important for those of us with the goals of weight loss because:
* It takes longer to chew and digest to make us feel satisfied before
* Take a space in your stomach, making us feel more complete
* It helps to eat less food and eat less total calories
* Do calories because the body can not absorb
* It is found in foods that are naturally low in fat and calories
* Interferes with absorption of fat
* It is found in foods that are rich in vitamins and minerals
The average fiber intake of adults in countries such as Australia and the United States is about half the recommended level.
This alarming figure is even lower in those who follow the popular low-carb diets like Atkins and South Beach diet because these diets restrict foods high in fiber and complex carbohydrates needed to fuel your body.
Recommended daily intake (RDI) of fiber is about 30 grams per day.
The most popular, highly processed foods do not provide large amounts of fiber, and therefore many of us are much less than it should.
However, as with most things, you can get too much of a good thing and the fiber is no exception.
Too much fiber (more than 50 grams a day) can cause problems like diarrhea and abdominal distension, and may interfere with the absorption of our body of essential vitamins and minerals.
The increased consumption of complex carbohydrates is the best way to increase fiber intake.
However, our body needs time to adjust to increased fiber and increase too much too fast can cause bloating, diarrhea, gas and discomfort. Since fiber absorbs water, we also need to increase the amount of water they drink to increase our fiber intake per day.
If we need to add more fiber in our daily diet, it is important to add little by little more than a certain number of weeks to avoid these problems.
Here are some things we can get more fiber in our diet, and a list of some of the best sources of fiber:
* Eat fruits instead of taking the juice
* Replace white rice, bread and pasta with brown rice and whole grain products
* Select whole grain cereals for breakfast
* Snack of raw vegetables
* Legumes replace meat once or twice a week
* Experience with international dishes with whole grains and legumes
* Eating less processed foods, fresh foods
* Top pancakes with warm fruit
* Sprinkle high-fiber cereal in yogurt, smoothies, fruit dishes
* Top pasta with steamed vegetables
* Always eat a dinner plate
* Eat the skin of baked potatoes
* In the restaurant, additional side vegetable
* Add the vegetables, beans or barley in soups
* Use beans in sauce
* Add the oranges, apples, pears and mango salad
* Snack on low fat (a bit 'of salt or unsalted) popcorn
* Low-fat vegetable dips Use
* Never skip breakfast
* Food grain
* Choose foods that are packaged or prepared most of the fibers
* Vegetables
* All grain products such as cereals and bread
* Fresh fruit (berries, dried dates, raspberries, etc.)
* Vegetables (Brussels sprouts, corn, turnips, peas, etc.)
* Whole wheat pasta
* Rice
* Jacket potatoes
* Peas
* Beans
* Lenses
* Nuts and seeds
The best way to get fiber in our diet is to eat a greater variety of foods rich in fiber.
With the introduction of fiber in our diet is a good idea to start slowly. Make one change at a time, like white bread for the exchange of whole wheat bread, for example, is a great way to go for our body time to adapt to change.
Moreover, relatively insignificant to make small changes to our diet means that we are much more likely to keep them.
Read food labels and research in the fiber content of foods we eat at the tables of nutrients available for free on this site is one of the easiest ways to determine if the foods contain different high or low in fiber.
Australia and New Zealand, the products that claim to be very high in fiber and an excellent source of fiber that contain at least 6 grams of fiber per serving.
Foods rich in fiber and is said to be a good source of fiber must contain at least 3 grams of fiber per serving, while products aimed at providing a source of fiber or fiber must contain at least 1.5 grams of fiber a serving.
When you can not get enough fiber in your diet, you may want to consider a fiber supplement.
But remember that fresh foods are the preferred source of fiber and contain other beneficial nutrients.
However, if we believe we have to increase the fiber in our diet is always a good idea to consult a nutritionist, dietitian or qualified health professional for help and advice.
As fiber is quite important to the health of us all, but it is particularly important if you have weight loss goals.
Among its many benefits, fiber can help reduce the risk of developing serious diseases and can help us achieve success in weight loss long term.
This article explains what is the fiber, because we need to help combat diseases, such as helping to lose weight and how to get more of this in our daily diet.
Are You Getting Enough Fiber?
Many of us much less fiber than we need to maintain optimal health. For those of us with the goals of weight loss, low fiber every day is a disaster and can prevent us to reach our ideal weight.
Among its many benefits, fiber can help reduce the risk of dangerous diseases and can help you succeed in losing weight long term.
We will explain what is the fiber, because we need to help combat diseases, such as helping to lose weight and how to get more of this in our daily diet.
*** What is dietary fiber?
Dietary fibers are complex carbohydrates that can not be digested. There are many different types of fiber, but is commonly divided into two broad categories: soluble and insoluble.
Soluble fiber, as the name suggests, it dissolves in water, while insoluble fiber does not work.
As the insoluble fiber passes through our bodies intact, help clean our digestive system is also known as forage.
Fiber is found in all foods of plant origin, and these foods are the only natural source of fiber.
*** Why do we need fiber?
Even if you can not digest the fibers have an important role in our daily diet.
The fiber is very important because it makes three very important things:
1. Aids digestion
2. It helps to fight diseases
3. It helps control weight
*** Fiber Helps Digestion
Insoluble fiber remains intact in the stomach and helps clean the intestines. As you pass through our body absorbs water.
Soluble fiber breaks down once it reaches our intestine. natural bacteria multiply in food and lack of fiber.
The fiber tends to slow digestion, leading to more gradual emptying of food from the stomach.
Fiber helps you stay regular and avoid constipation. To do this, increase the volume and the softness of our stool by absorbing water and increasing the proliferation of bacteria mentioned above.
This increase in fecal mass moved quickly through the digestive system and softer stool, are expelled more easily than smaller, more difficult.
Finally, helping to keep the products of digestion move quickly through the digestive system, the fibers of our body to limit exposure to potential toxins.
*** The Fiber and Disease Prevention
Although research on the benefits of fiber is still ongoing, it is considered to play an important role in preventing or combating serious diseases, such as:
* Intestinal
* Bowel cancer
* Colon Caner
* Breast Cancer
* Prostate cancer
* Heart disease
* Haemorrhoids
* Gallstones
* Diabetes
* Obesity
Moreover, most of the foods that are rich in fiber, are low in fat and a good source of other nutrients that may help prevent or control these and other serious medical conditions.
*** Fiber and Weight Loss
The fiber is called the observer dream weight.
Research shows that people who eat a diet rich in fiber tend to have lower weight, reduce body fat and low body mass index.
Some researchers believe that the high incidence of obesity in the Western world is partly due to our diet is generally very low in fiber than other regions such as Africa and Asia where the diet is mainly grass.
The fibers are important for those of us with the goals of weight loss because:
* It takes longer to chew and digest to make us feel satisfied before
* Take a space in your stomach, making us feel more complete
* It helps to eat less food and eat less total calories
* Do calories because the body can not absorb
* It is found in foods that are naturally low in fat and calories
* Interferes with absorption of fat
* It is found in foods that are rich in vitamins and minerals
The average fiber intake of adults in countries such as Australia and the United States is about half the recommended level.
This alarming figure is even lower in those who follow the popular low-carb diets like Atkins and South Beach diet because these diets restrict foods high in fiber and complex carbohydrates needed to fuel your body.
*** What We Need Fiber?
Recommended daily intake (RDI) of fiber is about 30 grams per day.
The most popular, highly processed foods do not provide large amounts of fiber, and therefore many of us are much less than it should.
However, as with most things, you can get too much of a good thing and the fiber is no exception.
Too much fiber (more than 50 grams a day) can cause problems like diarrhea and abdominal distension, and may interfere with the absorption of our body of essential vitamins and minerals.
*** How to Get More Fiber in our Daily Diet
The increased consumption of complex carbohydrates is the best way to increase fiber intake.
However, our body needs time to adjust to increased fiber and increase too much too fast can cause bloating, diarrhea, gas and discomfort. Since fiber absorbs water, we also need to increase the amount of water they drink to increase our fiber intake per day.
If we need to add more fiber in our daily diet, it is important to add little by little more than a certain number of weeks to avoid these problems.
Here are some things we can get more fiber in our diet, and a list of some of the best sources of fiber:
*** Ways to Increase Fiber Daily are:
* Eat fruits instead of taking the juice
* Replace white rice, bread and pasta with brown rice and whole grain products
* Select whole grain cereals for breakfast
* Snack of raw vegetables
* Legumes replace meat once or twice a week
* Experience with international dishes with whole grains and legumes
* Eating less processed foods, fresh foods
* Top pancakes with warm fruit
* Sprinkle high-fiber cereal in yogurt, smoothies, fruit dishes
* Top pasta with steamed vegetables
* Always eat a dinner plate
* Eat the skin of baked potatoes
* In the restaurant, additional side vegetable
* Add the vegetables, beans or barley in soups
* Use beans in sauce
* Add the oranges, apples, pears and mango salad
* Snack on low fat (a bit 'of salt or unsalted) popcorn
* Low-fat vegetable dips Use
* Never skip breakfast
* Food grain
* Choose foods that are packaged or prepared most of the fibers
*** The Best Sources of Fiber are:
* Vegetables
* All grain products such as cereals and bread
* Fresh fruit (berries, dried dates, raspberries, etc.)
* Vegetables (Brussels sprouts, corn, turnips, peas, etc.)
* Whole wheat pasta
* Rice
* Jacket potatoes
* Peas
* Beans
* Lenses
* Nuts and seeds
The best way to get fiber in our diet is to eat a greater variety of foods rich in fiber.
With the introduction of fiber in our diet is a good idea to start slowly. Make one change at a time, like white bread for the exchange of whole wheat bread, for example, is a great way to go for our body time to adapt to change.
Moreover, relatively insignificant to make small changes to our diet means that we are much more likely to keep them.
*** Food Labels and Nutrition of Food Tables
Read food labels and research in the fiber content of foods we eat at the tables of nutrients available for free on this site is one of the easiest ways to determine if the foods contain different high or low in fiber.
Australia and New Zealand, the products that claim to be very high in fiber and an excellent source of fiber that contain at least 6 grams of fiber per serving.
Foods rich in fiber and is said to be a good source of fiber must contain at least 3 grams of fiber per serving, while products aimed at providing a source of fiber or fiber must contain at least 1.5 grams of fiber a serving.
*** Fiber Supplements
When you can not get enough fiber in your diet, you may want to consider a fiber supplement.
But remember that fresh foods are the preferred source of fiber and contain other beneficial nutrients.
However, if we believe we have to increase the fiber in our diet is always a good idea to consult a nutritionist, dietitian or qualified health professional for help and advice.
*** Conclusion
As fiber is quite important to the health of us all, but it is particularly important if you have weight loss goals.
Among its many benefits, fiber can help reduce the risk of developing serious diseases and can help us achieve success in weight loss long term.
This article explains what is the fiber, because we need to help combat diseases, such as helping to lose weight and how to get more of this in our daily diet.
Are You Getting Enough Fiber?
No comments:
Post a Comment