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من طرف this article i have brought to you ,,, as fibers are very important to be part of your daily food ... here is a summery about fibers:
Function عملها
Dietary fiber adds bulk to your diet. Because it makes you feel full faster, it can be helpful in controlling weight. Fiber aids digestion, helps prevent constipation تمنع الإمساك, and is sometimes used for the treatment of diverticulosis لعلاج التجاويف المعوية , diabetesالسكري, and heart disease امراض القلب.
Food Sources
There are 2 forms of fiber: soluble and insoluble.
Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in
oat bran,
نخالة
barley, شعير
nuts,جوز
seeds,
beans,
lentils,عدس
peas, بازلاء
and some fruits and vegetables.
Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.
Insoluble fiber is found in foods such as
wheat bran,
vegetables,
and whole grains
.
It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.
Side Effects
Eating a large amount of fiber in a short period of time can cause intestinal gas (flatulence ), bloating, and abdominal cramps. This usually goes away once the natural bacteria in the digestive system get used to the increase in fiber in the diet. Adding fiber gradually to the diet, instead of all at one time, can help reduce gas or diarrhea.
Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. However, this effect usually does not cause too much concern because high-fiber foods are typically rich in minerals.
Recommendations
The average American now eats 10 - 15 grams of fiber per day. The recommendation for older children, adolescents and adults is 20 - 35 grams per day. Younger children will not be able to eat enough calories to achieve this, but introducing whole grains, fresh fruits and other high fiber foods is suggested.
To ensure adequate fiber intake, eat a variety of foods, including more fruits, vegetables, whole grains, cereals, and dried beans and peas. Add fiber gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fiber through the digestive system. Drink plenty of fluids (approximately 8 glasses of water or noncaloric fluid a day).
Peeling التقشير can reduce the amount of fiber in fruits and vegetables. Cooking may actually increase your fiber intake by decreasing the volume of the food that is prepared. Eating fiber-containing food is beneficial whether it is cooked or raw.
have a nice day ....
[img]
Function عملها
Dietary fiber adds bulk to your diet. Because it makes you feel full faster, it can be helpful in controlling weight. Fiber aids digestion, helps prevent constipation تمنع الإمساك, and is sometimes used for the treatment of diverticulosis لعلاج التجاويف المعوية , diabetesالسكري, and heart disease امراض القلب.
Food Sources
There are 2 forms of fiber: soluble and insoluble.
Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in
oat bran,
نخالة
barley, شعير
nuts,جوز
seeds,
beans,
lentils,عدس
peas, بازلاء
and some fruits and vegetables.
Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.
Insoluble fiber is found in foods such as
wheat bran,
vegetables,
and whole grains
.It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.
Side Effects
Eating a large amount of fiber in a short period of time can cause intestinal gas (flatulence ), bloating, and abdominal cramps. This usually goes away once the natural bacteria in the digestive system get used to the increase in fiber in the diet. Adding fiber gradually to the diet, instead of all at one time, can help reduce gas or diarrhea.
Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. However, this effect usually does not cause too much concern because high-fiber foods are typically rich in minerals.
Recommendations
The average American now eats 10 - 15 grams of fiber per day. The recommendation for older children, adolescents and adults is 20 - 35 grams per day. Younger children will not be able to eat enough calories to achieve this, but introducing whole grains, fresh fruits and other high fiber foods is suggested.
To ensure adequate fiber intake, eat a variety of foods, including more fruits, vegetables, whole grains, cereals, and dried beans and peas. Add fiber gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fiber through the digestive system. Drink plenty of fluids (approximately 8 glasses of water or noncaloric fluid a day).
Peeling التقشير can reduce the amount of fiber in fruits and vegetables. Cooking may actually increase your fiber intake by decreasing the volume of the food that is prepared. Eating fiber-containing food is beneficial whether it is cooked or raw.
have a nice day ....
[img]
