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Living a healthy life...

A HEALTH SECRET “FIBER”

Fibre, are residuals of vegetables and fruits within a human body which is not digested.

24 April 2014 Thursday 07:43
Fibre, are residuals of vegetables and fruits within a human body which is not digested. The consumption of fibre helps maintain good health in more than one way. Fibre, is disposed of by the body without it being broken down in the stomach. Furthermore, increased intake of this fibre seems to reduce the risk of some forms of cancer such as colon and stomach. Fibre, in the liver prevents the synthesis of cholesterol thereby reducing the cholesterol level and duly protects the heart-vein system.

Fibre’s glisemic index is low, there for it is effective in maintaining the blood sugar glucose level at a healthy level.  A diet high on fibre can help one lose weight. A continues intake of fibre may have a regulating impact on the bowl movements.

SOURCE OF DIETARY FIBER
Legume (%11-26)
Nuts (%5-14)
Cereal products which have not been debranned (%4-7.5)
Vegetables (%3-4) ( bean, peas↑)
Fruits (%1-2) (those consumed with peel ↑)
Wheat bran (%40-50)
Rice bran (%20-30)
Oat  bran (%15-20)
Barley (%15)

INCREASING THE FIBRE CONTENT OF YOUR DIET;
On a daily basis one should take in a sufficient amount of fibre, to maintain a healthy lifestyle, to protect oneself from certain diseases and fibre can only be taken in by eating natural food. Societies where the consumption of fibre is high, it has been noticed that the risk of heart  disease is much lower, blood sugar levels can be regulated with greater ease, it aids with in achieving a healthy weight avoiding obesity, risks of bowl disorders or forms of cancer are noticeably much less. One needs to introduce variety in their diet. Food groups with high dietary fibre (vegetable and fruits, whole grain products and legume and so forth) should be sufficiently consumed, if need be the consumption of it should be increased. A preference should be given to whole grain and products that contain whole grain.  A persons daily energy requirements can be fulfilled by consuming cereal, whole wheat, oats bread, cracked wheat, macaroni, rice and other starch based foods instead of complex carbohydrates along with decreasing food with oily content and this should be balanced with increased intake of fibre.


Twice or three times a week one should eat chickpeas, lentil or dried beans. Considering that it is a fibre rich source it is an excellent way to increase fibre intake. On a daily basis one should eat at least five portions of fruit or vegetables. Ensuring that your lunch and dinner mainly consists of vegetables, salads and as a snack you eat fruits one can easily increase the daily intake of fruits and vegetables. Where possible the vegetables and fruits should be consumed with their peel.  This literally means do not peel edible fruits such as apples or pears, it should be eaten along with its peel instead of drinking fruit juice. When cooking food, methods which increase fibre should be used. For instance, meat dishes should be cooked with the vegetables, soups should be cooked with lentil or cracked wheat in order to increase the fibre content. While buying food one should pay special attention to fibre content when reading the product labels, and products with high fibre content should be preferred. Product labels stating that the fibre content of the product is 5 grams or higher may be considered as a product rich in fibre.


Tags: A HEALTH SECRET “FIBER”, A, HEALTH, SECRET, “FIBER”
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