Eating vegetables is one of the simplest ways to add fiber to the body˳ But how to eat to make the body ‘load’ fiber in the best way?
There are many ways to eat vegetables, but not all of them help the body get the benefits of fiber
Dietary fiber in food should be understood correctly?
Fiber is a form of starch that is not digested or absorbed in the human digestive tract˳ They are found in plants such as vegetables, fruits, seeds, grains, and beans˳
Fiber has the effect of enhancing digestive function and reducing the risk of gastrointestinal diseases such as constipation, colon cancer, stomach ulcers, diabetes and cardiovascular disease˳
The structure of fiber consists of chains of fiber molecules (such as cellulose, hemicellulose, pektin) linked together by chemical bonds, forming a complex and indigestible structure˳ Because it cannot be digested, fiber helps food move more slowly through the digestive system, helping to better absorb nutrients and support sugar metabolism in the body˳
According to the American Dietetic Association, each day we should add at least 20-35 grams of fiber in the diet˳ However, it is estimated that only about 5% of the population get enough fiber daily˳
Thus, the fiber that the digestive system needs is the “structural fiber” found in food˳
How to eat vegetables to benefit the body from fiber?
First of all, we need to know that both whole and pureed vegetables contain fiber, but how they are processed and consumed affects the ability to absorb fiber˳
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According to research, whole vegetables will provide the body with fiber that is easier to digest than pureed vegetables˳ The reason is that when vegetables are crushed, the fiber is broken down into smaller particles, which are easily digested and absorbed faster, so there is not enough time to affect the digestive tract and produce the maximum effect˳ superior˳ Meanwhile, whole vegetables have a fibrous structure, so the effect is better˳
For the best fiber absorption, you should focus on eating foods that are high in fiber˳ Here are some tips on the best way to eat fiber:
Eat lots of green vegetables and fresh fruits
Green vegetables and fruits are the main sources of dietary fiber˳ Green vegetables like broccoli, water spinach, spinach, spinach, pumpkin, carrots, tomatoes, watermelon, cucumber, oranges, apples, and bananas are all high in fiber˳
Eat whole grains
Whole grains such as wheat, brown rice, oats, pasta… stabilize blood pressure and other grains contain a lot of fiber˳ However, if you want to boost your fiber intake, eat whole grains instead of processed grains˳
Eat the skins of some vegetables
The skins of fruits and vegetables are also high in fiber˳ For example, apple peels, kiwi peels, pumpkin skins, potato skins, and banana peels all contain a lot of fiber˳
Drink enough water
Eating a lot of fiber without drinking enough water can lead to constipation˳ Therefore, drink enough water to help fiber pass through the digestive tract more easily˳
Eat beans
Beans contain a lot of fiber and also provide the body with a significant amount of protein˳ Common beans like black beans, soybeans, tofu, and peas are all rich in fiber˳
Eat nuts
Nuts like chia seeds, flaxseeds, walnuts, sunflower seeds, cashews, chestnuts˳
Prioritizing whole vegetables doesn’t mean you should stop using pureed vegetables altogether˳ Because pureed vegetables also have their own benefits˳
When vegetables are crushed, the cells of the vegetable will be broken down and release all the nutrients inside˳ This helps the body absorb nutrients easier and faster˳
So, to increase the amount of fiber in our meals, we can combine eating whole vegetables and pureed vegetables˳ It is important that we eat enough vegetables during the day and choose vegetables rich in fiber to ensure the health of the digestive system˳
The vegetables are still smooth, the leaves are still green, but the nutrition is not the same as before
Source link: https://cocc˳edu˳vn/an-rau-nguyen-cong-hay-rau-xay-nat-de-lay-nhieu-chat-xo-20230417163629152˳htm
