Fruits That Have Fiber - Health And Beauty
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Most people
understand that they need a fibrous food, but not many people fully know which
foods are rich in fiber and which are not.
Fiber is
naturally present in plants. Natural fiber that consumed the man comes from the
fruit, seeds, and vegetables. Generally the fibers will quickly pass through
the intestines cannot be processed due to the body.
Fiber your
body needs to help digestion still works fine, lower cholesterol levels, and
reduce the risk of heart disease and diabetes. People who consume enough food
fiber is associated with a decreased risk of stroke, type 2 diabetes, colon
cancer, and heart disease.
For those
of you who are on a diet, consuming foods rich in fiber is believed to be able
to keep my weight remains the ideal because these foods make you feel full
sooner and prevent constipation.
Women
should consume at least 21-25 grams of fiber per day, while men are consuming
the recommended 30-38 grams a day. On average children and teens need at least
15 grams of fiber each day. But how to estimate these numbers and then with
food?
Illustration
and table below are expected to help find out what are the fibrous foods are
recommended. Here are a few sources of natural fibers.
Fresh fruits and vegetables
One
medium-size Apple contains two grams of fiber. Eating at least five servings of
vegetables and fruit a day can a sufficient daily fiber needs. In addition to
fresh fruit, dried fruit also offers a good fiber. For example, a cup of
raisins can deliver about 6-7 grams fiber.
Whole-grains
Can be
found on the type of pasta or bread-label whole-grains. Prioritizing their food
products as a substitute for white bread.
Nut
About 200
grams of beans baked goods contain seven grams of fiber. Almonds contain more
fiber than other types of nuts.
Rice-Brown or red
White rice
doesn't offer quite a lot of fiber.
Oat
Eat
porridge oats in the morning as breakfast is a good habit. Porridge oats contain
a lot of fibers that are good for the digestive system.
More
detail, here's a list of some foods and their meat offering and the content of
the fibers.
Name of
food Servings Total fiber in grams
Apples with
Peel 1, medium-size 4.4
1 banana,
medium-size 3.1
1 orange,
medium-size 3.1
Pears with
Peel 1, medium-size 5.5
Instant
Oatmeal 1 cup 4
Whole wheat
spaghetti with 1 cup 6.3
Brown rice
1 Cup 3.5
Whole wheat
bread 1 sheet of 1.9
Almonds 23
grains of 3.5
1 carrot,
medium-size 1.7
Potatoes
with Peel 1 small size, 2.9
Corn on the
cob 1 cup grain 3.6
Boiled/steamed
broccoli 1 Cup 5.1
Besides
knowing the approximate content of fibrous food, following a few simple tips
can help you sufficient daily fiber needs.
- Avoid eating one type of food. Eating a variety of different types of food make the need more fiber would be sure to be open.
- As much as possible the consumption of fruits and vegetables, along with some of her skin.
- Try to replace Your snacks with fresh fruit or nuts without the additional salt.
- When consuming food packaging, check the content of fibers that are listed on the nutrition label of food packaging.
Although
fiber is good for the body, but consuming too much fiber can simultaneously
causes the stomach becomes bloated. In addition, an increase in food
consumption without increasing water consumption thus increased constipation
can lead to severe. So strive to balance food intake daily to support a healthy
digestive system.