Health // Proper nutrition

Value of fiber in the human diet

Underlying these differences - the character and the power supply system.Rural people consume large amounts of plant fiber, crude fiber (cellulose), so in the diet comes more water.Eating vegetables, fruits, herbs that contain pectin, hemicellulose, mucus provides an improvement of the intestinal microflora.Vegetable fibers help normalize the functioning of the gastrointestinal tract, for the withdrawal of toxins, toxins and other harmful elements not utilized by the body.

seventies of the last century have revealed a number of diseases which arise due to the insufficient supply of fiber.This disease gastro-enterologicheskogo plan, such as irritable bowel syndrome, calculous cholecystitis, accompanied by the presence of cholesterol stones, hernia eating aperture and others.Emerging diseases of the large intestine: ulcerative colitis, cancer, polyps, appendicitis, diverticulosis, hemorrhoids;heart and vascular diseases (hypertension, venous thrombosis, varicose veins, atherosclerosis, ischemia, etc.), o

ther troubles, such as arthritis, gout, diabetes, obesity and tooth decay.

To answer the question on the general reason that caused these diseases, should be more focus on some properties of fiber.

One of these properties - the ability to normalize the rate of passage of food through the colon.It is proved that if a food to add about 30 grams of wheat bran fiber which presents mainly cellulose digestion time food adult male intestines is reduced, and is at 3 to 8 days, and 2, 4 and those who suffer from diarrhea,begin to digest food not for several hours, and about 2 days, which is normal.

Another important property of fiber - the ability to rid the body of toxic elements that fall into the intestine with food: heavy metals, residues, fertilizers, pesticides, and others. This property provides a vegetable fiber katinoobmennye possible lignin and pectin.These components coming into contact with cholesterol and bile acids in the intestine, contribute to prevent reabsorption of cholesterol in the blood than it is active in the liver conversion.

thus achieves a reduction in the concentration of cholesterol in blood elements only when the pectin up to 13%, and if we take into account the soy protein, the - 41 percent.Here it becomes clear how regular consumption of soy and legumes prevents the formation of stones in the gall bladder and vascular disease and heart as a whole.

Cellulose (insoluble fiber) has almost no ion-exchange properties but, nevertheless, due to other mechanisms, inhibits the development of atherosclerosis and other diseases of the heart and blood vessels.

Fiber prevents kidney disease and duodenal ulcer.Foreign scientists have noted reduction in exacerbations of these diseases in patients who switched to the rich dietary fibers food system.Exacerbation occurred only in 45%.

beneficial effect of vegetable fiber works in the digestive tract diseases caused hemicellulose as the ability to form a soft, swollen, slimy, sticky mass and redundancy to neutralize the hydrochloric acid of the stomach.As a result the chemical-physical "rest" of the mucous membranes, and recovery occurs.

experiments, the researchers carried out in the 70s of the last century, proved that the development of diabetes is slowed down if the fiber in the human diet sufficient quantity.The effect is more pronounced if the fiber will flow along with complex carbohydrates, such as starch and dietary fiber is not clean, for example in the form of bran.

There are scientifically proven opinion that the disease arthritis and multiple sclerosis occur more easily among those populations who consume food, which consists of complex carbohydrates and high in fiber.

installed and of the fact that the use of vegetable fibers in large quantities may prevent the development of colon cancer.For example, the occurrence of such diseases in various parts of England depends on the levels of the pentose fractions plant fiber in the human diet.The main source of these fractions in the diets of the English - porridge.

Not so long ago, scientists have identified a cruciferous vegetables (broccoli, Brussels sprouts, cabbage), a mechanism that has anti-cancer effects.At the use of these vegetables in the cavity formed by the intestine and absorbed blood indoles stimulating liver detoxifying function.

In discussing the problem of the use of fiber can not say that the products containing it are less caloric than those food products, of which it is not included.They blunt the feeling of hunger, reduce the digestibility of fats and carbohydrates, which helps to normalize body weight.

In conclusion, we present another interesting and important argument for the importance of fiber for humans.When used in fiber increased salivation, which leads to the need for thorough chewing.It is an excellent prevention of plaque, tooth decay and improve the work gastric.