The function of dietary fiber: it is beneficial to the digestion and absorption of food; Reduce serum cholesterol; Prevention of coronary heart disease; Prevention of gallstones; Promote colon function and prevent colon cancer; Prevent excess energy and overweight and obesity; The function of maintaining normal and stable blood sugar.
In daily life, the main food source of dietary fiber is plant food. For example, cereals include wheat, rice, rye, millet and sorghum. Whole grains contain a lot of dietary fiber, as well as beans, vegetables, fruits and nuts.
According to the Reference Intake Standard of Dietary Nutrients for China Residents issued by China Nutrition Society in 2000, the suitable intake of dietary fiber for adults is 25-35g per day. The White Paper on Dietary Fiber Intake of Residents in China (20 16) shows that the dietary fiber intake of residents in China is generally insufficient and shows a downward trend. The daily per capita dietary fiber intake (insolubility) is11g. Due to the insufficient data of soluble dietary fiber in the food composition table, the daily total dietary fiber is estimated to be about13g by using the conversion coefficient. Compared with the recommended amount of dietary fiber in the Reference Intake of Dietary Nutrients for China Residents, less than 5% of the population can reach the appropriate intake (25g/ day).
Through the intake of plant foods such as vegetables, fruits, nuts and whole grains, the intake of dietary fiber naturally occurring in plants is encouraged and used as the main source of dietary fiber. In addition, with the development of food industry and the accumulation of scientific evidence, various forms of dietary fiber, such as powder and single crystal, have been extracted from natural foods in recent years, which can be used as supplementary sources of dietary fiber.
The nutrition and dietary supply needed by the human body are kept in a stable state, and various nutrients are kept in an appropriate proportion to achieve a dietary balance. Excessive intake of dietary fiber is not good for human body. Dietary fiber can be combined with calcium, iron and zinc, which affects the absorption and utilization of trace elements.
The correct dietary pattern should be a balanced diet, moderate intake of carbohydrates, mainly high protein, moderate intake of high-quality fat, dietary fiber, vitamins and minerals.