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In vegetable foods, without the carbohydrates that give the body energy, there are so-called non-food carbs. One is fiber.  The body absorbs only about 25%. In the past, the fiber was thought to be unnecessary for our body. But now it's proven that it's not just needed, but also very useful.

Instead of plant products, we are increasingly using processed food, which has plenty of readily absorbed sugars and fats. However, the excess of easily digestible products is harmful to our body as it interferes with intestinal activity. In the event of a malfunction, products that are rich in fiber can help. They have all fruits, vegetables, and grains, but their amount depends on the type of plant, it's roasting, and processing. Extremely high levels of fiber are found in bran, perennials and dried fruits. The outer leaves of cabbage and lettuce contain more than inner, light green leaves. Also, coarsely flour has more than finely ground white flour. Striped vegetables and fruits also contain more fiber than uncooked, and in transparent juice, there is no fiber at all, also check  healthy benefits of drinking coconut water

The fiber is called a variety of plant nutrients: cellulose, hemicellulose, pectic and others. Cellulose and hemicellulose absorb liquids and swell, thus giving a sense of satiety and help the bowel to function normally - irritates the walls of the intestines, causing their movement. Most of cellulose and hemicellulose are in bran, cereals (especially wheat), peas, beans, broccoli, paprika, apples, carrots, and cabbage. Absorb 100 grams of potatoes in 4 ml of water, absorb 100 g of carrots and apples in 20 ml, and 100 g of bran - even in 45 ml of water.

Pectic helps to better empty the intestine, reduces the amount of bacterial decay in the intestines, absorbs toxic substances and stimulates their excretion from the body. In this way, pectic expressions of the body produce first signs of sclerosis - cholesterol and lipids. They are mainly in all types of currants, plums, cranberries,   apples, and citrus fruits. 

Because the fiber is solid, the food in which it is necessary to chew it long before swallowing, then such food is eaten longer and the feeling of satiety appears more quickly, then it is not over-edged and indestructible. Here is a list of products that should be used in a diet rich in fiber:

Meat and its dishes: Eat cooked meat, beef without fat. It is also suitable for lean ham or lateral, preserved unpeeled ham.

Fish: Eat cooked, stuffed, cooked in foil and fat-free smoked fish. The best is cod, pike, steak, karst.

Milk and milk products: lean sweet milk, curdled milk, buttermilk, whey, skimmed milk kefir and yogurt, spiced cheese, sour cream up to 9% fat.

Eggs: protein and no more than 2 yolks per week. A perfect blend of steamed protein eggs.

Pastries: roasted rye wheat or rye bread, bread with bran, rusks, cheese sticks.

Chips and dishes from them: buckwheat, barley, millet porridge, snacks, oat flakes.

Soups: beef broth, a variety of vegetables, dairy, fruit, cereal soups.

Fat: a small amount of fresh butter, sunflower, olives, soy, Arachis oil.

Sauce: from vegetable decoction, non-fat meats or poultry broths, condensed with milk or flour.

Spices: bay leaf, vanilla, flavored pepper, cinnamon, lemon juice, salt and other spices, but in limited quantities.

Drinks: herbal teas, weak black tea, juices, grainy sugar-free grains.

Sweets: sugar, honey, low-calorie jams, jams, syrups, gherkins, lollipops, but everything in limited quantities.

So, we can hope that you will well understand all these health benefits of fiber and the diet of enriched foods.



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