When we are making our diet plan, we are often thinking about reducing calories, fats, carbohydrates, and very rarely we think of the inclusion of larger amounts of fiber. The food that is rich in fiber has a huge positive impact on our health and vitality, and can significantly facilitate the way to our fitness goal.
The food that is rich with fibers has many advantages – has the ability to cause a feeling of satiety, delay gastric emptying, reduce cholesterol, reduce transit times in the colon. What makes the fibers useful for us is the inability of our enzymes to dissolve certain carbohydrates, although they may consist mainly of glucose (like most carbohydrates).
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Why our Enzymes can not Decompose the Fiber
The reason why our enzymes can not decompose the fiber is due to their chemical structure. In other words, the packaging of a molecule can limit enzyme access. Believe it or not, bananas and potatoes are almost completely resistant to digestive enzymes and reach the colon relatively unchanged. The effect of fiber on blood cholesterol is still being examined. By delaying gastric emptying, the fiber affects the rate of lipid absorption, which affects the formation of lipoprotein, which reduces the amount of cholesterol in the blood after a meal.
In the colon, the fiber’s ability to reduce transit time depends on whether it is soluble or not. Soluble fibers are more easily fermented from bacteria in the colon than insoluble fibers. Therefore, more insoluble fiber remains in the feces. The combination of a larger mass and higher moisture content contributes to reducing the transit time in the colon.
There is no strictly recommended daily fiber intake. However, it is recommended to take 10 to 13 grams of fiber for every 1,000 calories. The concentration of fiber in the diet should increase with age, as energy requirements decrease in the elderly. Fiber food sources include whole cereal products, legumes, vegetables, and some fruits such as apples, oranges, plums, and raspberries.