the main
about the project
Medicine news
To authors
Licensed books on medicine
<< Ahead Next >>

Why do we need dietary fiber

Science has established that the glycemic index of food can be significantly reduced if it is rich in fiber. For example, the glycemic index of bread with the addition of bran is significantly lower than the index of white bread. Adding bran to cereals can reduce their glycemic index by one and a half times. Even if a portion of sugar is taken with a small addition of apple pectin, this will reduce the glycemic index by almost 4 times.
And here are some dietary fiber effects that are very important for anyone who wants to stay healthy:
* Dietary fiber reduces the level of cholesterol in the blood and thereby prevents the development of atherosclerosis, coronary heart disease and early aging. This effect is clinically proven and is beyond doubt1.
* Dietary fiber prevents the development of a number of malignant tumors. Especially colon tumors. There are studies showing that fiber reduces the risk of breast and ovarian cancer.
* Dietary fibers adsorb heavy metal salts, including radionuclides, and thus prevent their absorption.
* A very important point, dietary fibers normalize the function of the colon. If there is not enough fiber in the food, habitual constipation develops very quickly, which then goes on to spastic colitis.
The conclusion is obvious, it is desirable for us to increase the fiber content in food. This will increase the total amount of food, its satiety, comfort food, reduce appetite, prevent potential problems with the intestines, which often occur during the transition to poor unloading rations. A sufficient amount of fiber in food helps to maintain weight, slows the aging process, improves health. It is desirable that a person would consume about 30-40 g of dietary fiber per day. Of these, at least 5 g of pectin. The ideal sources of fiber for us are bran and bread with the addition of bran, cereals, especially buckwheat and oatmeal, vegetables and fruits, as well as dried fruits.
[1] The mechanism of this phenomenon is as follows - bile acids are made up of cholesterol, which are released into the gastrointestinal tract along with bile. Most of them are then absorbed back and again goes to the formation of cholesterol. Dietary fiber delays the reabsorption of bile acids and thereby reduces the level of cholesterol in the blood.
Here is a table that will help navigate the content of dietary fiber in certain products.
Product The total number of fibers per 100 g of product Pectin (g) Coarse fibers (cellulose, etc.) (g)
Wheat bran 41 2.2 38,8
Cereal loafs 16.4 5.6 10.8
Rye flakes 13.0 4.5 9.3
Cereals 6.8 2.0 4.5
Grain bread 8.6 3.1 5.5
Bran Bread 6.5 2.2 4.2
Rye bread 3.2 0.8 2.2
Wheat bread 2.1 0.25 1.5
Lentils 12.5 4.7 7,8
Dry beans, peas, soybeans, beans 5.2-5.7 1.5-1.7 3.5-4
Green pea 4.1 0.34 3.2
Cornflakes 4.0 1.2 2.6
White cabbage 4.2 0.7 3.3
Brussels sprouts 4.4 1.6 2.8
Potatoes 2.3 0.6 1.6
Raspberries 5.0 1.7 3.2
Oranges 2.0 1.1 0.8
Apples and pears 2.5 0.7-1.0 1.3-1.7
Dried apples 5.0 2.1 2.8

To complete the picture. There are several situations in which dietary fiber should not be abused. For example, coarse food is undesirable for inflammation of the esophagus, exacerbation of gastric ulcer and duodenal ulcer, gastritis and duodenitis. In the acute phase of the development of these diseases, the amount of fiber in food should be limited.

<< Ahead Next >>
= Go to tutorial content =

Why do we need dietary fiber

    Obesity is a disease, a disease that is characterized by an excessive accumulation of body fat. And this excess accumulation is dangerous to health. Like any other metabolic disease, obesity sneaks up on a person unnoticed, because there is no sharp line between health and ill health. In most cases, the human body makes a smooth imperceptible transition from one state to another. Growth
  2. Why do we need the posture and smile of a stunned peacock with burnt mug?
    Let's leave now from the main subject on the left! And, hopefully, let's rest in the mountains. At one time, I had to work in the same organization that served the former cones out of the blue - the nomenclature. Although all of them were already on a well-deserved rest, they nevertheless came to our organization with ambition. They had a very arrogant, power-like walk, like a child who had long since put into
  3. AV reciprocal PT in patients with Machaim's notoventricular fibers
    The fibers described by Mahaim [Mahaim I., 1947] begin: 1) in the AV node, in the zone of transitional cells or in its compact (N) zone; end more often on the right side of the muscular part of the interventricular septum - nodoventricular fibers or in branching of the right leg of the bundle of His - nodofascicular fibers, according to J. Gallagher (1985); 2) in the upper section of the general trunk bundle of His; run out
  4. Electrocardiogram with pre-excitation along the fibers of Maheim
    In the period of sinus rhythm, ECG is mostly normal [Gallagher J., 1985]. The interval P — R is not shortened (> 0.12 s), since the sinus impulse overcomes the AV node with a delay before it reaches the point of discharge of the fibers of Machaima. In some patients, a fuzzy wave A is visible, which, moreover, is sometimes isoelectric. In these cases, the right ventricle (right leg), which is suitable
  5. Guidelines for the disinfection of products from chemical fibers and their various combinations with natural fibers
    (Approved by the General Directorate of Quarantine Infections of the Ministry of Health of the USSR of 03.2.80 No. 28-8 / 6) General provisions The guidelines are intended for employees of sanitary-epidemiological stations, disinfection stations and medical institutions. The term "Chemical Fibers" means artificial fibers made from cellulose ethers (triacetate and acetate
  6. Food poisoning of the person and their classification. Food toxicoinfections and their prevention
    1 According to the international classification of diseases, food poisoning is divided into a separate group of diseases. These include mainly acute diseases caused by the consumption of food, massively contaminated with microbes or containing toxic substances. According to the classification of food poisoning, adopted in 1981 and built on the etiopathogenetic principle, food poisoning by
  7. Hygienic principles of regulation of ChHV in the daily diet, food
    In food hygiene, the basic regulations are the permissible daily dose (DSD) of normalized ChHV. ChDV DSD is the maximum dose (in milligrams per 1 kg of body weight), the daily oral intake of which is harmless throughout a person’s life, i.e. does not adversely affect the livelihoods, health of present and future generations. Multiplying the DSD by the human body mass (60
  8. Why do we lose weight?
    On the hidden and obvious motives for losing weight Usually a person accepts something only when he realizes or feels that he needs it for some reason. This “why?” In psychology is called motive. Speaking about the practice of losing weight, we could formulate our question as follows: why does a person want to lose weight, what is his motive? And the second question is how you want to lose weight, so that this desire
  9. Test. The physiological and hygienic value of food. Energy Diet Assessment, 2009
    Introduction. The physiological role and hygienic value of proteins. The physiological role and hygienic value of fats. The physiological role and hygienic value of carbohydrates. The physiological and hygienic assessment of basic microelements. Vitamins. Energy assessment of dietary food. Conclusion. List
  10. Do not we fall into anabiosis?
    And now let's do some couplets. We will talk only about stanzaic couplets (and there are still non-trophic, that is, not forming a separate stanza). Strophic couplets are clearly closed thematically, separated by spaces. The double stanza requires laconicism, because in two lines you need to put a complete thought. The paladin's cheating servant killed: The murderer was jealous of the knight’s order. Done
  11. Nerve cell, nerve fiber, glia, synapse
    The invention in the XVII century. microscope allowed to penetrate the mystery of the structure of living and dead nature. Numerous studies of tissues that make up plant and animal organisms, using a microscope, showed that they were built from the smallest cells - cells. The discovery of the cellular structure of living organisms made it possible to clarify some complex and obscure questions of biology and medicine. Bol- Teaching about
  13. Rest potential and action potential in normal atrial and ventricular cells and Purkinje fibers
    Normal regular contraction of the heart is accompanied by cyclic changes in the membrane potential of myocardial cells. The use of intracellular microelectrodes allows you to directly determine changes in membrane potential; as was shown, when excitation is distributed throughout the heart, they vary in amplitude and development over time [3]. Microelectrode technology includes the introduction of thin
  14. Give us apartments
    Once upon a time there were two brothers - Lussac and Jadwiga. The second brother, of course, was also a boy, but her parents really wanted a girl, that's why they called her, as the heart prompted. Their surname was Star. Typical Polish surname. Their youth passed in the Zamara province, where the dragon Pavel Zaikin fell in love. And then they moved to Switzerland, for the climate is milder. Long or short, and the brothers were growing up. And though they lived
  15. Why go to the specialty "Psychology"?
    The competition for the psychological faculties of universities at a consistently high level for about a decade. This specialty became popular at the end of the 90s, when a lot of popular psychology literature appeared in our country, at first, mainly transferable. Why go to psychologists? Consider options for motivation. What attracts people in this specialty, I think, is understandable. Psychology, in
  16. After lunch: we need a process with images
    As visual thinking becomes the main element of our approach to problem solving and communication, we need to change our view of pictures. Those of us who belong to the Black Pens can no longer hope for a sudden rush of inspiration needed to start the engine of visual thinking. Yellow Pens can no longer expect to start working with pictures.
  17. Why do you need a brain?
    At one time, the brain was not exactly compared with a telephone switchboard; in fact, it establishes the connection between thoughts, as well as between events and our reactions to these events. Even in this respect, the brain is much more complex than all our technical facilities. The number of possible connections in our brain is larger than it would be on the world wide web, even if each person had
  18. Why do we lose weight?
    When a woman gets married, it does not mean that the work on herself is over. Dear girls, she has just begun! After all, there are many interesting things ahead of you: pregnancy, childbirth, feeding a child and, quite likely, cooling relations with a spouse. So, let's talk about what pushes us every day to get up on the scales, get upset because of each new kilogram and despair because of the extra
  19. Instruction on how to start treatment
    When several diseases come together, it is necessary to start with the one that has one of three features. The first of these is the one that the second disease cannot be cured without the cure of the first. Such are, for example, a tumor and an ulcer. If they exist at the same time, then we first treat the tumor so that the accompanying disorder of nature disappears, in which it is impossible to heal the ulcer. After that we treat
Medical portal "MedguideBook" © 2014-2016