Why right amount of fiber is necessary for health

These days, the havoc of Corona virus pandemic is spread all over the world. The whole world is scared of this epidemic. But you do not have to be afraid, you have to pay attention to your immunity, so in this case we are going to tell you about some food items that will be good for your immunity.

Fiber is a type of carbohydrate that is often found in the leaves, stems and roots of plants. Apart from this, fiber is also present in vegetables of bran, whole grains and beans. Fiber is an important part of our food. Fiberglass is the part of plants that the enzymes in the human body cannot digest. After reaching the body, this fiber helps in getting the waste materials out of the body by absorbing moisture.

Consuming 30 grams of fiber throughout the day is appropriate. Fiber helps in cleansing the body in a natural way. At the same time it gives us abundant energy and strength, only then after eating fiber-rich things you do not feel hungry for some time.

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Fiber-rich food takes longer to chew. In such a situation, there is a decrease in the speed of eating food, on the other hand the satisfaction of eating increases. Fibers improve the process of ingesting body fat and sugar. Digestion process is slow, due to which the sugar slowly reaches the blood. It does not cause frequent hunger and does not cause tiredness and weakness due to lack of sugar.

Waste material from fiber takes less time to get out of the rectum. It cleanses the intestines in a natural way and keeps cholesterol level stable due to reduced absorption of cholesterol. Fiber deficiency makes stool dry and hard, In which various medicines, toxic and harmful chemicals etc. are present in many types of infections.

There are basically two types of fibers, which work differently for the body. The first type of insoluble fiber is found in bran, peanuts, dry fruits and leafy green vegetables. Its texture is thick and rough, so it does not dissolve in water and remains intact till the end of digestion. It is excreted from the body by excretion process and is helpful in relieving constipation.

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Consumption of good sources of fiber does not give calories but it makes the person feel full because the sources of fiber need to be chewed more, which also increases the amount of saliva and makes the person feel full. More fibrous food calms a person's appetite quickly, so that he does not eat more and the amount of fat in it is equal, so the person's weight is controlled and the chances of heart diseases are less.

Benefits of fiber

• Digestion process is regular
• helpful in weight loss
• Removes cancer of the rectum.
• Waste materials do not spread toxin by staying in the intestines for a long time.
• Cholesterol level is low and beneficial in heart diseases.

Not consuming fiber can cause a person with colon cancer, constipation, high blood pressure, obesity, hemorrhoids and many diseases related to stomach, kidney and intestines. Where its low intake can make a person a victim of many diseases, very high amount of it is also harmful and can cause diarrhea, flatulence, intestinal blockage etc. in older persons.

Naturally available fiber foods

Beans

Beans (beans and cow pea) have the most fiber. More than 15 grams of fiber is available in a cup of kidney beans and cow pea.

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Lentils

Lentils are rich in fiber.

Green leafy vegetables and fruits

• Green leafy vegetables are found in good amount of fiber. Along with this, the amount of iron element, son carotene, is also sufficient in them. One cup boiled green vegetables like spinach, leafy turnip and beetroot contains 4 to 5 grams of fiber. Peas have the most fiber in vegetables.

Pears and apples -

they also have fiber. While 3.3 grams of fiber is available from a large apple, medium size pear gives 5.1 grams of fiber.

Almonds, Pistachios and Walnuts -

Almonds, pistachios and walnuts not only contain protein, they are also rich in fiber.

Raisins -

Raisins contain both soluble and non-soluble fibers. Raisins provide instant energy to the body.

Ragi (Finger Millet)-

Cellulose is found in Ragi (Finger Millet), which is also a type of fiber. Regular intake of ragi keeps constipation away. Apart from this, calcium, iron and protein are also found in plenty in ragi. Consumption of ragi is also beneficial for people with diabetes and obesity, as it is digested slowly, which slows down the secretion of glucose in the blood.

Fiber kills cholesterol

Oats are found in sufficient amounts of fiber. In addition, iron, protein and vitamin B1 are found in it. Oats are low in fat, this helps in reducing excess cholesterol in the body. This helps in reducing cardiovascular diseases.

Now-a-days, artificial fiber is also found in various foods in the market, which are very lacking in fiber, they consume it. But according to experts, natural source is the main source of fiber. If you are in good health, then you must eat regularly, fiber-rich foods.

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Thanks and stay healthy...