Which food dietary fiber is high
Dietary fiber is a food nutrient that is not easily digested. It mainly comes from the cell wall of the plant and contains cellulose, hemicellulose, tree extract, pectin, and lignin. Dietary fiber is indispensable for a healthy diet. Fiber is kept. Digestive health plays an important role. So what kind of food is rich in dietary fiber? Here are 10 foods rich in dietary fiber. Let's take a look.
1, bamboo shoots
The content of dietary fiber in bamboo shoots is very high. Regularly eating bamboo shoots can help the normal operation of the intestinal tract and thus help discharge the stool. Therefore, it has a good detoxification effect. Intestinal dietary fiber absorbs undigested fat, which reduces the accumulation of fat in the intestine and reduces the formation of fat in the body. Therefore, eating bamboo shoots not only can lose weight, but also contribute to health. In addition, the dishes made with bamboo shoots and bamboo shoots are unique in flavor. The nutritious flavors of bamboo shoot roasting meat, bamboo shoots, bamboo shoots, bamboo shoots, bamboo shoots, bamboo shoots, and sour bamboo shoots are all well-liked and are deeply loved by many diners. And favored.
2, eggplant
Eggplant is rich in nutrients, containing protein, fat, carbohydrates, vitamins, and calcium, phosphorus, iron and other nutrients. The cooked eggplant looks soft and seems to have nothing to do with dietary fiber, but it is not. Studies have shown that eggplant's dietary fiber content is high. If we eat eggplant that can provide 20 calories, then we have already eaten three grams of dietary fiber, which shows that eggplant has a high dietary fiber content. Moreover, eggplant's calories are very low, and if you eat too much, you won't be fat, and you can help lose weight. In addition, eggplant also contains a variety of vitamins, often eating healthy.
3, pepper
Pepper is rich in nutrients, and its vitamin C content is as high as 198 milligrams per hundred grams, ranking first among vegetables. Vitamin B, carotene, and calcium, iron and other minerals are also abundant. Medical experts believe that pepper can relieve chest and abdomen Leng Tong, stop diarrhea, kill stomach stomach intra-parasite, control heart disease and coronary arteriosclerosis; can also stimulate the oral mucosa, cause gastric motility, promote saliva secretion, increase appetite, promote digestion. In addition, peppers are rich in dietary fiber, can clean the digestive wall and enhance digestive function, and can inhibit the production of carcinogens and accelerate the elimination of toxic substances, can lower blood lipids and control cholesterol.
However, it should be noted that capsaicin increases heart rate and blood circulation, and is particularly detrimental to people with high blood pressure and heart disease, and may cause acute attacks of coronary heart disease and stroke. Capsaicin is excreted through the kidneys. Too much capsaicin stimulates kidney cells and causes kidney damage.
4, bracken
Bracken young leaves contain carotene, vitamins, protein, fat, sugar, crude fiber, potassium, calcium, magnesium, fern, fern, acetyl fern, choline, sterols. In addition, it also contains 18 kinds of amino acids. In addition, bracken also contains 18 kinds of amino acids. Modern studies suggest that cellulose in bracken can promote intestinal peristalsis and reduce the absorption of fat by the stomach and stomach.
In addition, Chinese medicine believes that bracken is sweet and cold, and medicine has detoxification, heat, intestines, phlegm and other effects, regular consumption can reduce blood pressure, ease dizziness and insomnia. Bracken can also stop diarrhea and diuresis, which contains dietary fiber can promote gastrointestinal motility, with the role of air purge, bowel detoxification, but also treatment of rheumatoid arthritis, dysentery, hemoptysis and other diseases. It also has a preventive effect on measles and flu.
5, cauliflower
Cauliflower is richer in nutrition than ordinary vegetables. It contains proteins, fats, carbohydrates, dietary fiber, vitamins A, B, C, E, P, U and minerals such as calcium, phosphorus, and iron. Cauliflower is delicate in texture, sweet and delicious, easily digested and absorbed after eating, its tender stalk fiber is soft and delicious after cooking, suitable for middle and old aged people, children, and those with weak spleen and stomach and weak digestive function. Moreover, the energy of the cauliflower is very low, and the dietary fiber is very high, which helps to fight many cancers.
Moreover, the cauliflower can also detoxify the liver, and more cauliflower will also strengthen the blood vessel wall and it will not break easily. Rich in vitamin C content, so that cauliflower can enhance liver detoxification, and can improve the body's immune system, can prevent the occurrence of colds and scurvy.
6, spinach
Spinach has a "nutrition model students", it is rich in carotenoids, vitamin C, vitamin K, minerals (calcium, iron, etc.), coenzyme Q10 and other nutrients. Spinach contains a lot of vitamins and dietary fiber, can promote the body's metabolism, delay aging, eliminate toxins from the body. Dietary fiber in spinach can play a good laxative effect. Moreover, spinach is rich in carotene, vitamin C, calcium, phosphorus, and a certain amount of iron, vitamin E, rutin, coenzyme Q10 and other beneficial ingredients, can provide a variety of nutrients for the human body; its iron content, Iron deficiency anemia has a good adjuvant effect.
However, it should be noted that spinach can not be eaten together with tofu: because spinach contains a lot of oxalic acid, and tofu contains calcium ions, once the combination of spinach and tofu in the calcium, it will cause stones, but also affect the absorption of calcium .
7, figs
Fig, also known as the Infant, Wen Xianguo, Fruit, Milk Berry, etc., is a mulberry plant. Fig is both a fresh fruit and a Chinese herbal medicine. The "Compendium of Materia Medica" contains: "Fragrant figs, non-toxic, main appetizers, slobbers, cure five tendons, sore throat." Studies have found that figs have high dietary fiber content and contain 6.6 grams of dietary fiber per 240 grams. It is also rich in calcium, potassium and magnesium. Research shows that fig fiber helps prevent breast cancer. If you can't eat fresh, the dried figs are the same.
Figs also have the effect of lowering blood lipids. The lipases and hydrolyzing enzymes contained in the figs have the functions of lowering blood lipids and decomposing blood lipids, which can reduce the deposition of fat in the blood vessels, thereby lowering blood pressure and preventing coronary heart disease.
8, barley
Barley sweet and flat, with stomach to quench thirst, Xiaoke removal of heat, Qi to adjust the tone, wide chest under the gas, consumer product to eat, make up the bad, strong blood and beneficial color, the effect of the treasure five organs of the Valley food; governance urine pain ; rule Maimang into the head; rule elderly polydipsia, drinking water indefinite, dry tongue coke; governance water vapor disease; summer heat and heat; governance acute pharyngitis, tonsillitis, throat abscess. Moreover, the fiber content of barley is comparable to that of beans. Dietary fiber in barley is good 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.
9, celery
Celery is rich in protein, carbohydrates, carotene, B vitamins, calcium, phosphorus, iron, sodium, etc. At the same time, there is Pinggan heat, expelling wind and dampness, Chufan swelling, cooling blood to stop bleeding, detoxification Xuanfei, Jianweilixue, clear bowel, lungs and cough, lower blood pressure, brain sedation effect. Eating celery, especially celery leaves, is very beneficial in the prevention of hypertension, arteriosclerosis, etc., and has the role of adjuvant therapy.
In addition, the celery leaf stems also contain apigenin, bergalactone, and essential oils that have medicinal properties. They have the effects of lowering blood pressure, blood fat, and preventing atherosclerosis. They also have certain effects on neurasthenia, menstrual disorders, gout, and muscle spasms. The role of adjuvant diet; it can promote gastric secretion and increase appetite. In particular, the elderly, due to a small amount of physical activity, eating less, lack of drinking water and susceptible to dry stool, often eat celery can stimulate gastrointestinal motility conducive to defecation.
10, white
Baba white mainly contains protein, fat, sugar, vitamin B1, vitamin B2, vitamin E, trace carotene, and minerals. The organic nitrogen of Nen Pao White exists in the amino acid state and can provide sulfur. It is delicious and has a high nutritional value and is easily absorbed by the body. However, because the wolfberry white contains more oxalic acid, its calcium is not easily absorbed by the body. Medical white hot and humid, detoxification, and milk, which sterol can clear the body of reactive oxygen, inhibit tyrosinase activity, thereby preventing melanin production, it can soften the skin surface of the cuticle, so that the skin smooth and delicate, fresh meat. In addition, wolfberry white is rich in dietary fiber, which helps the movement of the intestines and reduces constipation.
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