What was the nature of nutrition? How did we get fed?
Have we ever thought about giving this question its due? How did the packaged industrial foods surround us with flavor and aroma, increased flavor and, moreover, decorated? You got any kids eating carrots? Or children who are happy to see apples and enjoy peeling the banana peel?
We have given up on ourselves and we have accumulated fat tissue and dangerous chemicals on our tiny pups’ bodies, intentionally or not. These new delicious foods, which inflate our bodies like balloons, eat and eat, exhaust our metabolism, especially our stomachs, liver and intestines, pollute our body and age.
We need to change our bad habits, purify. Of course, there is no ready formula for purification without abandoning our bad habits. But there are natural nutrients that help us purify when we eat healthily; fibers, also known as pulps. Shall we talk about some fibers in this article?
Dietary Fiber (Posa)
Dietary fiber; These are the chemical structures of vegetable foodstuffs, especially in the shell and whole cell structure, which cannot be completely digested by our body and have the capacity to hold water and water soluble substances up to 10-20 times their volume.
Dietary fibers, when combined with gastric juice, swell up to twenty times their volume, fill the stomach cavity and provide a feeling of satiety for a long time with the effect of ballast. Frequent hunger and junk food consumption by suppressing this desire of individuals suppresses unhealthy food intake. Because of this feature, fiber foods for dieters, experts recommend abundant consumption is one of the rare foods.
The fibers that complete their function in the stomach also play important functions in the excretory system. Dietary fibers that are insoluble in the intestine, by absorbing toxic substances, provide intestinal health as well as ease of discharge for the constipated consumers. They regulate intestinal microflora and contribute to energy metabolism by microbial digestion.
It stimulates the brain by increasing the intestinal movements with its high water retention and provides defecation orders. Thus, it accelerates the discharge movements both in quantity and frequency. Fiber intake is very important, especially for those with high fiber consumption and high protein-fed athletes without fiber.
The fibers are also divided into two; soluble fibers and insoluble fibers. For example, all of the grain grains and especially wheat germ are both insoluble and soluble varieties of these fibers. Since the insoluble group activates the excretory system, it ensures that small particles remaining in the intestines that cannot be removed by the present excretion are removed from the intestines.
Cereal types are more rich and dense fiber sources than fruits and vegetables. Whole grain and wheat products are of great importance for our nutrition. Total nutritional fiber in whole wheat grain is around 3-4%. Total amount of fiber in wheat germ is 40%, beinsel fiber 16%, the insoluble part of it is 14%, the soluble part is 2%.
Wheat and rye are rich in pentosans. Oats and barley contain dietary fiber in beta-glucan structure. The best example for soluble fibers is oat bran. Soluble fibers reduce the blood sugar thanks to the phytosterols they contain, and help to eliminate substances such as cholesterol without absorption.
Prevents all Chronic Diseases, Intolerance Disorders and Cancer
Individual research and tandem reviews reveal that dietary fibers prevent cardiovascular disease, type-2 sugar risk, the development of certain types of cancer, gluten and lactose intolerance, intestinal disorders and obesity. Fastfood consumption has increased in today’s eating habits and it is easier for packaged foods to enter our kitchens.
In order to minimize the negative effects of these foods, we need to increase fiber consumption. The World Health Organization recommends daily fiber consumption as 25g per person. However, it is known that our daily fiber intake is only 15g in Turkish diet.
While our access to fiber foods is quite easy and inexpensive, we do not realize that because of low fiber intake, especially intestinal and digestive system diseases; cardiovascular diseases to cancer types of invitations to many diseases.
Healthy days 🙂