Before 1970, there was no term “dietary fiber” in the field of nutrition, but only “crude fiber”, which was considered to be a component that did not have a nutritional effect on the human body. and absorption of trace elements. However, through more than 30 years of research, nutrition experts have found that although dietary fiber is indeed not easily absorbed by the human body, it plays a very important role in preventing human diseases. The “seventh group of nutrients” in addition to macronutrients. Dietary fiber is essentially a polysaccharide Dietary fiber is actually a type of polysaccharide that is not easily digested and utilized by the human body. They are mainly derived from the cell walls of dry plants, including cellulose, hemicellulose, gum, pectin and lignin.
Its functions in the human body can be summarized as follows: 1) reduce the absorption of sugar in the small intestine and slow down the rate of blood sugar rise; 2) reduce the absorption of bile acids, fats, etc. Can be metabolized by bacteria, decomposed to produce some short-chain fatty acids, and weaken the synthesis of cholesterol: ④ Promote intestinal peristalsis, clean up the intestinal wall, soften stool, prevent constipation: ⑤ Produce satiety, help control weight and lose weight: 6 Reduce heavy metals, Absorption of toxic and harmful substances, prevention of colon cancer and other digestive system cancers; ⑦Removal of toxins in the body, prevention of facial pigmentation, acne and other skin problems. ⑧ Promote the reproduction of intestinal beneficial bacteria and improve human immunity. Dietary fiber works from physical structure
Since dietary fiber cannot be absorbed by the human body, why does it have so many effects? This is related to the physical structure of dietary fiber. The microstructure of dietary fiber is similar to sponge or honeycomb, even more regular and denser than sponge and honeycomb, so it has super adsorption capacity. It can adhere and bind sugars, fats, bile acids, cholesterol, other toxins, water, food residues and other substances in our intestines. Since it is not absorbed by the human body, it is excreted with these wastes-diet Many of the effects of fiber are achieved because of its strong adsorption. Of course, the rough macro structure of dietary fiber is like a small brush, which can stimulate the peristalsis of the intestine and clean the intestinal wall. Because of this, dietary fiber can be called the “scavenger” of the intestine.
The functions and benefits of basic dietary fiber, the Chinese Nutrition Society recommends that the daily intake of dietary fiber reach 25-30g, which we can obtain through diet. Many people think that the visible “fiber” in celery and green vegetables is dietary fiber, but this is actually a misunderstanding. There are two kinds of dietary fiber: soluble and insoluble, those we can see are insoluble dietary fiber, and we need more invisible soluble dietary fiber, they can dissolve in water, so it is not felt The main sources of water-soluble dietary fiber are dry brown rice, barley, oats, red beans, mung beans, soybeans, peas, citrus, etc.; insoluble dietary fiber can mainly be obtained from millet bran, corn bran, celery, root vegetables (potatoes, potatoes, carrots, etc. ), mushrooms (shiitake mushrooms, fungus, white fungus, etc.), these two kinds of dietary fibers are what we need.
However, at the same time, we should also remind some friends who are in a hurry to lose weight and have poor gastrointestinal digestive function. Dietary fiber does hinder calcium, iron and other minerals and proteins. The absorption of vitamins, excessive consumption will also lead to excessive gastrointestinal motility, increased gas production, and abdominal discomfort, so don’t eat too much!