Fiber is a very useful piece of food products and if we use them correctly, they can only bring us benefits
Plants are richest in fiber. There are animal products in which they are non-existent, so fiber diet focuses mostly on fruits, vegetables and cereals. And without being on a special diet, our menu has to be rich in fiber. Positive qualities are that food present fiber has fewer fats.
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Do not increase the amount of fiber extremely from the first day.
Fibers help us to fight with gastrointestinal problems, prevent hemorrhoids and are a good prevention against colon cancer. With regular consumption of foods rich in fiber you will not have problems going to the toilet, which for many people is very disturbing problem.
Fiber can be divided into two types – soluble and insoluble. In foods contain different amounts and ratios of them. More useful to us are soluble because they help us to maintain a healthy cholesterol level and diabetes control.
Soluble fibers form a layer around the food in the stomach and glucose and cholesterol are absorb more slowly by the body. Soluble fiber is abundant in oat bran, beans, lentils, fruit and vegetables in the bark fibers are precisely the crust. Insoluble fibers are useful too. They help to quickly cleanse the colon. Fiber helps us to feel full longer and prevent overeating and weight gain.
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Fiber diet also helps you to lose weight and for some health problems, but in all cases it is useful. Foods are rich in fiber and other nutrients and vitamins. In this type of diet you will not feel hunger, typical of some other diets.
How to change your diet?
Eat with whole grains, fresh fruits and vegetables, legumes. Increase the quantity of water intake. It is necessary to reduce and calories. So choose foods high in fiber, but low-calorie. Eat at least 6 times a day at regular intervals, without hurry and chew food well. Your menu should have 35 grams of fiber.
Do not increase the amount of fiber extremely from the first day. Too much fiber in the presence of a sensitive stomach can causing bloating and gas. So forget and any other liquids other than water during the diet because further exacerbate the sensitivity of your stomach. To be effective, the diet must have a minimum duration of one week.
Dried fruits also contain high amounts of fiber; add them to your diet. Avoid dairy products in your diet and choose low-fat ones and combine them with fruits, nuts, bran, seeds. Suitable vegetables to your diet are: tomatoes, onions, peas, beans, carrots, cabbage, broccoli, zucchini, and potatoes (especially fresh and unpeeled). Nutritious foods are pears, apples, oranges, bananas, peaches, allowing them to consume unpeeled. Do not give up meat, but let it be chicken or fish.
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Sample menu:
Breakfast: Skimmed milk with wheat bran may be oats or rye, can only oatmeal without milk. Half the fruit according to your preferences
Between breakfast and lunch, eat oat biscuits and drink water as much as you want.
Lunch: Vegetable soup, no matter what the combination of vegetables, it is important that it is mentioned above, bean or lentil stew with a side of fresh vegetables, a slice of rye bread, a fruit for dessert or a handful of dried vegetables.
Snack: half a fruit on request, oat biscuits.
Dinner: Grilled chicken without oil garnished with steamed rice with vegetables, can boiled potatoes, fresh vegetables might sprouts, slice of rye bread. For dessert you recommended fruit, maybe a bowl of low-fat milk with oat bran.
Do you eat enough fiber?
What do you want to know about healthy eating?
Source : dailyhealtharticles[dot]com
