The composite fiber carbohydrate, classified according to their solubility in the fluid. Are plants that are resistant and resistant to digestion. Soluble fibers (pectins, gums, mucilages) are dissolved in a liquid, and to influence the absorption of glucose, lipids and other nutrients. Insoluble fiber (cellulose, hemicellulose and lignin) which are not soluble in liquids, more involved in the increase in stool weight and reduce the intestinal transit time.
According to the guidelines, an average American should consume 30-38 grams of fiber per day, while women should consume 21-25 grams of fiber per day. However, the actual intake of dietary fiber is much lower than recommended. It is believed that women consume 13 grams and consumption of men is only 17 grams of fiber per day.
Experts believe that the soluble fiber forms a gel in the stomach leads to a rate of slow stomach and better absorption of nutrients. This increases satiety and food intake leads to compromise resulting in a decrease in weight gain. In addition, the fermentation of fiber in the intestine leads to reactions to ultimately reduce cholesterol levels in the blood.
Extensive studies have shown that ingestion of high fiber, soluble fiber is specifically associated with a decreased risk of heart disease. A study of ten studies showed a 12% reduction in the risk of coronary events and a 19% reduction in risk of death for every 10 grams of fiber per day.
National Cholesterol Education (NCEP) Program recommends an intake of 5-10 grams of soluble fiber per day to improve the levels in the blood LDL-C (low density lipoprotein). The American Heart Association recommends a total dietary fiber intake of 25-30 g / day diets, no supplements to ensure adequate nutrients and maximize the cholesterol-lowering effect of dietary fat modification.
Multiple studies have shown that a high fiber intake may reduce the systemic blood pressure. One study showed that the effects of fiber intake were more pronounced in patients 40 years compared to younger patients. A high fiber intake may also reduce cholesterol in the blood.
fiber consumption may increase the swelling. However, the severity of side effects is reduced is limited when fiber intake. The fibers are less fermented foods such as psyllium may also help with this food. Drinking adequate amounts of fluid and gradually increasing the amount of dietary fiber can also reduce swelling.
High consumption of fiber may interfere with the absorption of minerals, such as iron, zinc, magnesium and calcium .
According to the guidelines, an average American should consume 30-38 grams of fiber per day, while women should consume 21-25 grams of fiber per day. However, the actual intake of dietary fiber is much lower than recommended. It is believed that women consume 13 grams and consumption of men is only 17 grams of fiber per day.
Experts believe that the soluble fiber forms a gel in the stomach leads to a rate of slow stomach and better absorption of nutrients. This increases satiety and food intake leads to compromise resulting in a decrease in weight gain. In addition, the fermentation of fiber in the intestine leads to reactions to ultimately reduce cholesterol levels in the blood.
Extensive studies have shown that ingestion of high fiber, soluble fiber is specifically associated with a decreased risk of heart disease. A study of ten studies showed a 12% reduction in the risk of coronary events and a 19% reduction in risk of death for every 10 grams of fiber per day.
National Cholesterol Education (NCEP) Program recommends an intake of 5-10 grams of soluble fiber per day to improve the levels in the blood LDL-C (low density lipoprotein). The American Heart Association recommends a total dietary fiber intake of 25-30 g / day diets, no supplements to ensure adequate nutrients and maximize the cholesterol-lowering effect of dietary fat modification.
Multiple studies have shown that a high fiber intake may reduce the systemic blood pressure. One study showed that the effects of fiber intake were more pronounced in patients 40 years compared to younger patients. A high fiber intake may also reduce cholesterol in the blood.
fiber consumption may increase the swelling. However, the severity of side effects is reduced is limited when fiber intake. The fibers are less fermented foods such as psyllium may also help with this food. Drinking adequate amounts of fluid and gradually increasing the amount of dietary fiber can also reduce swelling.
High consumption of fiber may interfere with the absorption of minerals, such as iron, zinc, magnesium and calcium .
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