The contents
What is bacteria?
The beneficial properties of fiber
What foods contain fiber?
Long known that roughage tempering effect on the human digestive system. And this rude products gives the fiber coarse fiber of different plant parts. Read more on health benefits of fiber and where it is kept, will be discussed in the material.
What is bacteria?
Fiber is a coarse fibre of different parts of plants. The fibers consist mainly of cellulose and pectin Lygina, that is, substances that are indigestible by most animals and form a kind of skeleton of any plant organism. The stomach of most creatures are not able to digest fiber, but many of them have adapted to this helper — bacteria. So, termites are able to eat dry old wood, carry in their intestines microbes, decomposing cellulose into simple sugars. The bacteria receive energy in the result of the breakdown of cellulose into sugars, and termites – the splitting of sugars to simpler compounds. Also received herbivores in the body which is an army of processors.
In the human body cellulose does not decompose. We do not have the required enzymes or bacteria that would be capable break down. So why is rude foods with fiber can be useful?
The beneficial properties of fiber
However, the human digestive tract has adapted over the years to the consumption of large amounts of fiber. It is noteworthy that even our body requires fiber for normal functioning. Because this component is important in the implementation of the various processes in the body.
So, fiber stimulates intestinal peristalsis, that is, the constant movement of its walls. It makes the body to be in shape to perform its functions.
Fiber also creates the amount of waste mass. It perfectly absorbs water, increasing in size. Hence, in the intestine it creates the volume of those substances that are not needed by the body, allowing for quick removal. Thus, fiber is important and useful property — it is a preventive remedy for constipation. In addition, fiber solves the problems with the intestines and prevents colon cancer.
Some types of fiber can have a beneficial effect on cholesterol linking the fatty acids. Fiber also prevents the absorption of sugars, making it easier life for diabetics. However, we must understand that fiber is different. Most often it is a collection of several components, the most common of these are cellulose, lignin, pectin and gum. Each of them performs a specific function, once in the digestive tract. For example, at the expense of the pectin is the binding of bile acids, hindering absorption of fat and the production of cholesterol. Cellulose is also excellent massages and kneads the intestines.
Fiber should be in diet of each person. Total amount should be 25 grams per day. But it is important to understand that an excessive amount of fiber is not harmful and even beneficial quality. Because the intestine will only work actively.
What foods contain fiber?
Fiber is found in different types of products. Thus, the most rich in it are whole grains. Grinding wheat or separation from bran significantly reduces the number of fiber. So the saturation in fiber will be helpful to eat brown wholemeal bread and unprocessed cereals.
Fiber is found in nuts and legumes foods. The substance is particularly rich in almonds — a concentration can reach 10-15 percent.
One of the most acceptable and digestible fiber sources are fruits and green plants. Fiber in large quantities is found in cabbage, apples, citrus, pineapples, carrots and beets. They contain a lot of pectin and cellulose.
Remember that raw fruits and vegetables two times more fiber than cooked, fried or stewed. Would be useful berries and fruits with the skin and bones, but within reason. Also every day you need to eat a porridge made from unprocessed cereals, which is a great source of nutrients. Replace cakes and sweets in fiber, to avoid problems with the metabolism and teeth. You know — the more fiber, there’s more water is needed to soften. So drink at least two liters of water a day.