It is unlikely that there is a person in the world who has absolutely not heard anything about fiber. However, everyone presents it to themselves in different ways: somebody immediately comes to mind tasteless bran, and someone immediately begins to feel the taste of cardboard in his mouth. In fact, everything is not so scary, because fiber is a vital nutrient for human health, which can be found in a huge number of delicious and healthy foods.

Fiber - what is it?.

Fiber is a fairly dense dietary fiber, playing an important role in the full activity of the gastrointestinal tract. In fact, fiber is a so-called complex carbohydrates, and even though they do not supply the human body with energy, they are still vital for its normal functioning.

Fiber can be both soluble and insoluble, both of which are considered useful and necessary for the body. Soluble fiber is found mainly in the pulp of vegetables and fruits, and insoluble fiber predominates in the husk and peel.

It is customary to refer to a soluble type:.

Lignin. Most people use lignin during breakfast - this element in large quantities is contained in cereals. And lignin is rich in stale vegetables (these are not spoiled, but slightly podvyavshie fruits).

Gum. This type of fiber is designed to help food be better absorbed, and the main sources of gums are dried beans and oatmeal.

Pectin. It not only helps to reduce cholesterol, but also significantly slows down the process of assimilation of sugar - so valuable quality makes it the best assistant for diabetics. Especially rich in pectin cabbage, citrus, carrots, apples and the most common potatoes.

As for the insoluble type, it includes only two types of fiber:.

Hemicellulose. She is very rich in Brussels sprouts, beets, bran and cereals.

Cellulose. And this element can not be found in young green peas, fresh apples and cabbage, as well as in bran and even cucumber skin!.

By the way, cleansing and rasshlakovke organism is most conducive to insoluble fiber.

With regard to the daily rate of fiber, for children between the ages of two and eight years, it ranges from nineteen to twenty-five grams, and for adults - from thirty-five to fifty grams.

Benefits and harm of cellulose.

Fiber perfectly helps in the fight against various inflammatory processes, helps to maintain the proper level of intestinal microflora and significantly reduces the risk of developing colon cancer. If you use it regularly, you can gradually stabilize the blood sugar, and also cope with constipation and with an equally unpleasant dysbiosis. A low calorie makes it completely safe for the figure, moreover, the products rich in it can be found in the vast majority of modern diets.

But this also does not end with useful properties - this valuable assistant actively contributes to limiting overeating, and also helps to prevent the formation of gallstones, strengthens the immune system, binds excess estrogen, strengthens the diseased heart and even protects against cancer.

As for harm, it is possible only with uncontrolled use of fiber. Abuse of fiber can very well lead to severe diarrhea, to flatulence or constipation, and to exacerbation of conditions in intestinal ailments and pancreatic diseases. We can not discount the fact that fiber absorbs quite large volumes of fluid and moisture entering the body, which in turn entails not only possible constipation, but also dehydration. To avoid such unpleasant consequences, you should drink a sufficient amount of water daily - at least one and a half liters a day.

What is the deficit of fiber?.

Lack of fiber in the diet inevitably leads to a gradual accumulation in the body of all kinds of toxic substances, which in turn can provoke the development of a number of most unpleasant ailments. To avoid them, the diet should regularly contain fiber-rich foods - only it is able to properly rid the body of a truly incredible amount of toxins that attacked it.

The best products.

Sufficiently high fiber content can boast products such as beans, corn, lentils, apples and pears along with peel, stewed cauliflower, raisins, carrots, boiled buckwheat, dried apricots, cabbage, banana, avocado, boiled beets, oatmeal, chickpeas , boiled pumpkin, whole wheat and rye bread, raw peanuts, flax seeds and, of course, wheat bran.

How to get the required amount of fiber?.

It is extremely important for the human body to receive cellulose in sufficient amounts, which is why specialists recommend at least two or three times a week to include in their diet dishes with boiled vegetables or with beans, and store fruit juices replaced with fresh fruit. Macaroni, white bread and rice will not hurt to replace whole grains and useful brown rice, and such not-so-useful products like sweets, crisps and chips are best preferred to fresh vegetables. Ideally, the daily fiber diet should be divided into several independent methods and, of course, do not ignore the recommendation to drink plenty of water. If you want to buy fiber in the form of special additives, it is important to remember that natural fiber is always much more useful than its pharmacy counterparts.

Diabetes and cellulose.

Diabetics fiber is vital, because it is in no small degree contributes to the leveling of blood sugar. The most useful type of cellulose in this case is natural cellulose, and in order to strengthen the anti-diabetic effect from the use of useful fiber, it is best to use it in conjunction with complex carbohydrates.

In general, the diet of diabetics should be based on vegetables, including a fairly decent amount of fiber and a minimum amount of carbohydrates - tomatoes with zucchini, as well as cabbage, eggplant or cucumber and. Do not ignore and all kinds of cereals, as well as bran bread.

Can I use fiber to future mothers?.

Pregnant women fiber will help to cope with a fairly delicate, but at the same time often worrying future moms problem - constipation. This is the most that neither is a panacea for all sorts of intestinal problems, because taking any medication during pregnancy is highly undesirable, or even contraindicated - doctors constantly warn future mothers about the possible risk to the fetus.

In addition, cellulose perfectly helps to fight with extra pounds, both before and after delivery. And its systematic use helps to avoid the development of some metabolic ailments: during lactation in the body, a serious enough hormonal restructuring begins, which inevitably entails an increase in the level of glucose in the blood. Caring fiber will help stabilize the level of sugar and thereby reduce the risk of diabetes.

Fiber for weight loss.

Weight loss, based on the use of fiber-rich foods - this is a fairly sparing and at the same time very effective method. However, in this case, you should learn to use it correctly. For example, vegetables are recommended to combine with meat or fish, then they will be better absorbed, saturating the body with all the substances required by it. But to mix with any other products the fruit is definitely not worth it - they are ideally eaten separately.

Do not be limited to only fruits and vegetables - in a full-fledged diet menu, there must certainly be pure fiber or bran, which are bred kefir or water at the rate of one dining spoon for each glass of liquid. However, it is perfectly permissible to add them to a variety of porridges.

It will not be superfluous and at least once a week to arrange a fasting day exclusively on fiber - it will certainly help to restore the lost feeling of lightness and contribute to the speedy cleansing of the body!.

Include cellulose in your daily diet - this is the best solution for maintaining health, beauty and harmony!.

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