Montignac / / August 12, 2017
Fiber (fiber) found mainly in vegetables, legumes, unrefined grains and whole foods.
course, fiber has virtually no energy value, but plays an important role in the digestive process.Cellulose, lignin, pectin and gums provide intestinal activity, and therefore lack of fiber causes constipation.In addition, fiber is very rich in vitamins, basic salts and trace elements, which are necessary for normal functioning of the body.
Fiber also prevents the accumulation of fats and reduces the risk of atherosclerosis.Another advantage of the fiber is that it limits the toxic effects present in some products, chemical additives and dyes.Gastroenterologists say that some types of fiber prevent the occurrence of cancer of the digestive tract.The last decade due to rising living standards in a number of developed countries, there was a decrease in fiber intake.For example, in France the average fiber intake per person is 20 grams per day instead of the recommended '40 in 1925.legume consumption was 7.3 kg per person per year.Now it has dropped to 1.3 kg.In Italy, the staple food were always pasta.But 30 years ago the majority of Italians eating vegetables, fiber-rich , pasta and wholemeal flour rich in fiber.Today, however, with a higher standard of living, replacing meat vegetables and pasta are made from highly refined flours, which lack fiber.According to the Italian doctors, this is the cause of obesity and frequent cases of digestive tract cancer.Further, the use of fiber reduces the formation of blood sugar, and thus contributes to a smaller flow of blood insulin - a hormone that stimulates the deposition of body fat.This is evidenced The graphs below.
Consumed us food must contain protein, as they are amino acids that can not be synthesized by the body.Furthermore, in our diet should include fats (lipids) containing vitamins and essential fatty acids, which can also come from food only.Only carbohydrates, if necessary, can be played back from the fat stores.We must know that lipids and proteins are often found in a single product, such as meat.However, only the carbohydrates and lipids have a high energy potential.
Therefore, for simplicity, ignoring the protein intake, we will share food Po composition into the following three categories:
- carbohydrates ( "good" or "bad")
- dietary fiber.
When the food contains carbohydrates, and lipids, we will speak of it as a carbohydrate-lipid.
fiber content in foods (g / 100g)
|Cereals||Dried vegetables||Dried fruits, nuts|
|Bran - 40||Boby- 25||Kokos-24|
|bread from wheat flour - 13||Lusheny goroh- 23||Inzhir- 18|
|flour coarse pomola- 9||Chechevitsa- 12||almond 14|
|crude risk5||Peas turetskiy- 2||Izyum- 7|
|White 1 risk||Finiki- 9|
|White bread- 2,5||Arahis- 8|
|green vegetables||Raw vegetables||Fresh fruits, berries|
|Boiled goroshek- 12||Kapusta- 4||Malina- 8|
|Petrushka- 9||Redis- 3||Pears unbrushed- 3|
|Shpinat- 7||Griby- 2.5||Apples nechischennye- 3|
|Salat- 5||Morkov- 2||Klubnika- 2|
|Artishoki- 4||Latuk- 2||Persiki- 2|
|onion porey- 4|
proteins found in animal products and vegetable origin: meat, fish, eggs, dairy products, raw cereals and legumes.They are indispensable for the body and do not cause weight gain.
Carbohydrates - substances that the metabolism (metabolism) are converted into glucose.They are found in foods containing or sugar (fruit, honey), or starch (flour, cereals, potatoes).
All carbohydrates, trapped in an empty stomach, digested with the same speed from 20 to 30 minutes after eating.However, it is better not to classify the rate of digestibility, and by the ability to increase the level of blood glucose, in other words, the so-called glycemic index.Depending on this, different "good" yglevody (low glycemic index) and "bad" (high glycemic index).
Lipids - products of animal and vegetable origin: fats (meat, sausages, fish, butter and vegetable, cheese, etc.).Some lipids causes cholesterol increase (meat, dairy products), while others, on the contrary, reduce it (olive oil).
Fiber food (edible) is contained in green vegetables (lettuce, endive, leeks, spinach, French beans, and so on. D.), Some dried vegetables, fruits and cereals.Deficiency of fiber (fiber) leads to serious disturbances in the body.
Nutrient composition of foods
|Lipids||Carbohydrates||Lipids + carbohydrates||Dietary fiber|
|Meat||Flour||milk (skim and unexpunged)||Asparagus|
|Cooked meat||Pasta||Soy flour||Celery|
|Bird||sago (tapioca)||wheat germ||cabbage|
|Crabs||Peas Turkish||Nutscoconut||Green beans|
column "Lipids" all products (except butter and vegetable oil, and margarine) contain both proteins.The composition of some products (eg, legumes kultyp) containing yglevody (column "Carbohydrates") also includes proteins. A little bit of carbohydrates and contains dietary fiber.