How to supplement dietary fiber is healthy?

With the improvement of people's pursuit of quality of life, the word dietary fiber is becoming more and more familiar to us. We can often see the content of dietary fiber in the ingredient list of the food we buy every day, but do you really know how to supplement dietary fiber reasonably?

First, let's look at what dietary fiber is. Simply put, dietary fiber is a kind of carbohydrate, which is indigestible by human body. Types are divided into water-soluble fibers and water-insoluble fibers. Water-insoluble fibers are divided into cellulose, hemicellulose and lignin, which exist in plant cell walls. Water-soluble fibers are mainly pectin and gum, which exist in non-fibrous substances in nature. So, will parents still feel a little dizzy? Don't worry, I'll give you a few examples and you'll understand easily!

Dietary fiber exists in every kind of food we usually eat, from staple food to vegetables and fruits. Plant food is the natural food source of dietary fiber. Vegetables, fruits, coarse grains, beans and fungi are rich in dietary fiber. Especially kelp, auricularia auricula, Flammulina velutipes, mung beans, dried dates, edamame, garlic seedlings, corn flour, millet, strawberries, apples, fresh peas, water bamboo, leeks and bitter gourd.

With the deepening of people's understanding of the relationship between dietary fiber and human health, some high-fiber foods are increasingly favored, and the intake ratio of bacteria, algae, fruits and vegetables is gradually increasing. In modern food industry, rice bran, wheat bran, rye, oats, bean dregs and other raw materials rich in dietary fiber are processed through a series of processes to produce corresponding dietary fiber products, which can not only be developed into direct oral dietary fiber products, but also be used as food additives, such as adding to fermented foods such as yogurt, bread and other baked goods as quality improvers and dietary fiber enhancers.

Based on the various benefits of dietary fiber, more and more people use it to prevent constipation, lose weight and detoxify. In fact, dietary fiber supplementation cannot be taken for granted, because dietary fiber has different properties and different functions. Both water-soluble dietary fiber and insoluble dietary fiber can improve the intestinal environment, but the difference is that water-soluble dietary fiber can move slowly in the stomach, increase people's satiety and prevent overeating, while insoluble dietary fiber is easy to make the stool bigger.

Although there are many reasons for constipation, people who hardly eat carbohydrates tend to be constipated. Because dietary fiber is good for health, it is necessary to exclude the unknown soluble dietary fiber and only choose foods rich in insoluble dietary fiber, which will easily make the stool dry, produce abdominal distension and aggravate constipation.

Then, in order to solve the problem of constipation, how should we eat dietary fiber correctly? Insoluble dietary fiber and soluble dietary fiber should be taken in the ratio of 2: 1. According to the national health and nutrition survey in Japan, the ratio of insoluble dietary fiber to soluble dietary fiber is 3: 1, which means that insufficient intake of soluble dietary fiber is a major problem in dietary fiber intake.

In the total dietary fiber content of food, soluble dietary fiber is higher in the following foods: rye bread and pasta in cereal flour; Okra, tomatoes, etc. In plant fungi. Almost all fruits contain more water-soluble dietary fiber. Even if you don't stick to the ratio of 2: 1, eating more of these ingredients rich in soluble dietary fiber will also have a good effect on relieving constipation and improving physical fitness.

Now, refined rice flour has become people's daily staple food, and the intake of vegetables and fruits is insufficient, and people's dietary fiber intake is far from the international recommended standards. Healthy eating habits should be: when eating polished rice in the morning and evening, it is best to match 20-30% beans or coarse grains to improve and increase the intake of dietary fiber.

Health care products can only supplement a specific dietary fiber. Only by fully ingesting different varieties of vegetables, fruits and staple foods can different dietary fibers be supplemented to achieve the purpose of protecting health.

Here comes the highlight, bringing you two recipes for effectively supplementing dietary fiber. It is the healthiest and most effective to get the dietary fiber you need every day from fresh ingredients. There is no need to buy expensive granules or capsules separately, and dietary fiber can be supplemented in daily diet.

Rye package

Steps of rye set meal

1. direct method, all materials are mixed and kneaded until they swell, and pay attention to the fact that salt and yeast are not together. Cover with plastic wrap, ferment in a warm place to double the size, divide into 8 parts and roll into a circle.

2. Intermediate fermentation15min, exhausting, rounding again, shaping olives, spraying water on the surface to wrap sesame seeds, and discharging into a baking tray. Put a small bowl of hot water in the oven and put it in the baking tray, and the bread embryo will ferment to twice the size. 190 degree fire 15-20 minutes.

Sauteed lily and celery

Steps of celery and lily

1. Wash celery and cut into small pieces. Boil the water in the pot, blanch the celery for about one minute, take out the shower water and drain. Remove the black part of lily, break it into small pieces, wash and drain.

2. Heat the pot, pour in the oil, heat it, and add the celery in the water and stir fry for a while.

3. Add the lily, season with salt and chicken essence, stir fry quickly, and turn off the heat as soon as the edge of the lily becomes transparent.