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Adopt more fiber in your diet

Adopt more fiber in your diet

You must hear what fibers do well for the proper functioning of the intestine. True, but they are not just for that. "Fibers play a number of important roles, such as helping to assimilate other nutrients, reduce bad cholesterol (LDL), prevent disease, and even prevent bad breath," explains nutritionist Daniela Jobst.

But before you understand how they work , we must know that they are divided into two types: soluble and insoluble. "Insolubles act mainly in the lower part of the large intestine, enlarging the faecal cake, while the soluble ones act in the stomach and the small intestine, making the digestion slower", adds Daniela. The nutritionist Carolina Mesquita states that in order to function, the soluble fibers must be consumed with the ingestion of water. "The fluid helps in the formation of faeces and intestinal functioning."

Other functions are also responsibilities of fibers, such as the prevention or treatment of diabetes mellitus, arteriosclerosis, colon cancer, short bowel syndrome, and diverticular disease of colon. They act to control glycemia, reduce triglycerides, and lower cholesterol.

To take advantage of all these benefits, you should look for good sources of fiber. The most important thing is to consume them in the right measure. The first sign that the amount ingested is being insufficient is constipation.

Fibers act to control blood glucose, reduce triglycerides and cholesterol

Fibers are allied to diet

Now that you know the "cleansing" function that fibers do in the body, we quote one more reason why you should add them to the menu: they lose weight!

The fact was proven by a research published in the Journal of Clinical Nutrition, which showed that consumption of fiber from cereals is able to decrease the total weight and also waist circumference.

But nothing to clog! The ideal amount of ingestion is around 25 to 30 grams per day and it is important not to overdo it, as nutritionist Daniela Jobst explains: "The stomach adapts to the 'sponge effect' of the fibers and ends up dilating. In addition, some types reduce the absorption of calcium and vitamins A, D, E, and K. There are fibers that steal water from the body, causing dehydration. "

Who not have the habit of consuming fibers need to take care. The increase in the amount in the food routine should be done gradually.

Insoluble fiber sources:

cereals, vegetables, fruits (with husks), pulses, vegetables, wheat, whole grains (rice, bread, toast).

Sources of soluble fiber: oats, barley, in citrus fruits, apple, guava, nuts, peas, legumes in general.

Know five reasons to eat fiber: 1- Increase satiety : soluble fibers absorb water and form a gel, remaining in the stomach for longer.

2 - Reduces Cholesterol: Studies indicate that when combined with a low-fat diet, the fiber helps lower the bad cholesterol (LDL) rate.

3- It controls glucose: fibers promote slower and more constant release of glucose, helping to regulate blood sugar levels.

4- Facilitates digestion: Fiber-rich meals require better chewing, which makes the

5- Improves bowel function: Fiber speeds the passage of fecal cake through the intestine, avoiding constipation and other diseases.

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