Two things that make up a healthy lifestyle, have a greater other other factors affect weight. One of them is fiber!
If the work you are doing forces you to move frequently, you have less chance of being obese. So if you’re doing a job that requires spending a lot of time sitting, make sure your diet does not run out of fiber.
There are two reasons why you should enrich your diet with fiber. Soluble fiber, contained in nuts, legumes and many vegetables and fruits, prevents the absorption of bile acid from the digestive system, which helps reduce cholesterol. Insoluble fiber contained in wheat bran, wholemeal bread and many vegetables absorbs water and regulates intestinal function, and in addition fills the stomach, causing a feeling of satiety.
Most people in highly developed countries eat less than 25 g of fiber a day. Meanwhile, according to the American Heart Association, 25-40 g of fiber per day helps to increase the effectiveness of a slimming diet and to take care of the heart.
Basic fiber properties
– Helps in constipation, diarrhea and pain associated with hemorrhoids.
The fiber travels through the entire digestive tract in a virtually unchanged state. However, along the entire pathway, it absorbs water, which increases the volume of fecal mass and accelerates the elimination of undigested residues. This facilitates regular defecation. Foods containing a lot of dietary fiber help prevent constipation and pain associated with hemorrhoids, because it increases the content of water in the stool, making it easier to excrete it from the body.
– Helps fight obesity.
Fiber helps to lose unnecessary kilos, because it absorbs water, so it swells and fills the stomach, reducing the feeling of hunger, as well as delaying the moment when the food leaves the stomach.
– Lowers cholesterol and triglycerides.
Soluble fiber (pectin) is broken down into tricarboxylic fatty acids, which are responsible for the inhibition of cholesterol biosynthesis in the liver. Thanks to its consistency, it catches and removes bile acids from the intestines. Because the liver uses them to produce cholesterol, so when they are removed, the cholesterol level is reduced. Excretion of bile acids is the main way the body can get rid of excess cholesterol, because it can not, like other fats, be metabolized. Insoluble fiber reduces blood triglyceride levels, thereby reducing the risk of atherosclerosis.
– Stabilizes blood glucose.
Fiber delays the conversion of carbohydrates by partially blocking the access of glucose to the blood, which in turn reduces the secretion of insulin and helps to maintain a stable level of sugar in the blood. In addition, insulin secretion is partially induced and regulated by the hormonal system (gastric GIP inhibitory peptide and enteroglucagon). An increase in fiber intake leads to a reduction in hormone levels.
– Cleanses the body of toxins and heavy metals.
Soluble and insoluble fiber helps to eliminate toxins, bile acids, heavy metals (due to ion exchange capacity of free carboxyl groups) and even carcinogens (eg the level of nitrites in the body effectively reduce pectins found in apples, currants and other fruits, if these fruits they were not excessively sprayed).
Additional important information
A high dose of fiber may reduce the effectiveness of other medicines, such as oral contraceptives and cholesterol-lowering medicines. A 2-hour interval should be observed between the meal and the medicine.
Swallowing large amounts of fiber-containing tablets or capsules can be dangerous. After too little saturation with water, they increase their volume and can become stuck in the throat or intestines.
The soluble fiber components can limit the absorption of nutrients, i.e. iron, zinc and calcium.
Fiber in the large intestine absorbs water. If there is not enough water, the stool will be hard and dense, it can also cause constipation. To maximize fiber effects and optimize the elimination of metabolic by-products, at least 2 liters of water should be delivered per day.
Abrupt delivery to the body of a high dose of fiber may cause bloating and abdominal pain. This is especially true for legumes. In some people products containing a lot of fiber, especially wheat, can irritate the stomach