Recommendation that consume fibrous foods you must have stolen ear. So, what does it do that is this very question, and are found in most foods rich in fiber what?
Briefly, to describe the plants we call the dietary fiber or pulp which can not be digested by our bodies. Enzymes in the human body, in contrast to other fibers, the complex carbohydrates content is not unbundle, therefore, not absorbed by the bloodstream. "If we do not digest them what they work?" you might say. Indeed, their benefits in these features, so they can not digest it comes!
Benefits are countless
> One of the most important benefits of dietary fiber, to keep us satiated for staying longer in the stomach. Thus helping to control weight, thinner, they allow us to be more fit.
> Intestinal are clearing toxins. They protect the stomach, allowing the processing of complete balance of the digestive system, including cancer that can be seen in that they prevent many diseases.
> Dietary fiber, providing longer in the absorption of carbohydrates makes keeping insulin and blood sugar levels under control. Has important implications in the prevention of diabetes this aspect.
Heart and helps to reduce bad cholesterol which leads to cardiovascular diseases. In particular, water-soluble dietary fibers and become very useful are short-chain fatty acid for the digestive system as fermented in the gut.
How can I get enough dietary fiber?
If you eat the succulent green beans and a slice of wheat bread recognize whether hamburger lunch menu, you will get more dietary fiber? Of course, the second option! Among adults consume 25-35 grams of dietary fiber is recommended. Here are some tips for you to add more dietary fiber to your diet:
* Bread, cereals, crackers, pasta, while always 'whole grain' Choose one. So stay away from refined products.
* Brown rice, bulgur, whole grains such as oats to, give more space on your diet.
* Beans, lentils, beans, chickpeas also consumed as Turkish cuisine is extremely popular with more legumes. Again, nuts and seeds (the most famous of flaxseed) is also extremely rich in terms of dietary fibers. In salads, try to eat the soup in these seeds.
* Do not forget that they are a unique source of fiber, fruit and vegetables. Try to eat the peel them as possible. In addition, rather than fruit juice, try to eat the whole fruit.
* Prefer dried fruit for a healthy snack. You can also try adding them to your and your sweet cookies.
The recommended daily amount of dietary fiber
Men 19-38 years old 38 grams
Men. 51 + age 30 grams
Women: 19-50 years 25 grams
Women: 50+ 21 grams
BEANS ENGİNARLAR
Materials:
4 artichokes
1 cup olive oil
50 gr. fresh broad beans
1 medium carrot
4-5 shallots
4 fresh potatoes
Juice of 1 lemon
1 teaspoon salt
1 cup water
Preparation:
Peeled carrots on top of the artichokes, onions, potatoes, add the lemon juice and salt.
Cook over medium heat for 15-20 minutes.
When approached to cook artichokes, beans boil on medium heat for 4-5 minutes and peel.
Serve warm with putting on the artichokes beans.
* 1 medium-sized baked artichoke contains 6.5 grams of fiber. One carrot (72 grams) contains 2 grams of fiber.
WHOLEMEAL NOODLES
Materials:
1 package whole wheat or whole wheat noodles papardelle (400 gr.)
100 gr. unsalted cottage cheese
8 cherry tomatoes
20-25 spinach leaves
1 carrot 1 zucchini
1 teaspoon salt
Preparation:
Previously boiled noodles in water by adding salt to boil for 5-6 minutes.
Put the olive oil in a pan, carrots and zucchini that you dicing respectively on spinach leaves and cook gently, finally putting the cherry tomatoes. Özleştir with each other by adding the boiled noodles.
Obtain service by adding cottage cheese on the plate after putting the noodles.
VEGETABLE WHEAT
Materials:
1 cup wheat
2 carrots
1 green zucchini
3-4 sprigs of parsley leaves
1 cup peas
1 cup olive oil
1 teaspoon salt
4 cups water or broth
Preparation:
One day pre-moistened wheat boil 1 liter of water for 25-30 minutes.
Carrots, zucchini and parsley pea-sized precise. By adding the olive oil along with the peas and cook for 3-4 minutes.
3- Add the broth and boiled wheat. Rest for 8-10 minutes after your meal is ready for service.
100 grams of cooked wheat contains 5 grams of fiber.
100 grams of peas contains 5 grams of fiber.
FIG DESSERT
Materials:
15-16 pieces of dried figs
1 cup milk
1 cup almonds
4 tablespoons raisins
4 tablespoons seedless black grapes
4 tablespoons pomegranate
8-10 apricots
Preparation:
Stir in milk, divided into four figs and over. Cook over medium heat for 15-20 minutes until thickened.
Take a tiny grape-sized pieces of apricot. A few minutes with a little boiling water, adding also provide the grapes come with a soft consistency.
Giving the desired shape in a mold scale figs you cook with milk grapes, serve and decorated with apricots and almonds. Serve together with ice cream if you wish.
Dried figs contain 18.5 grams of fiber per 100 grams. Dried apricots contain 24 grams of fiber per 100 grams.
