Wang Jinkun, a former president of Sun Yat-Sen Medical University, has never left the food and nutrition work for 30 years. In his book "Wang Jinkun's Nutrition", he shared his gastrointestinal health diet secrets.
Dietary fiber refers to the general term for substances that cannot be digested by the human body. It is divided into soluble fiber and insoluble fiber.
Insoluble fiber is "edible fiber". When eating fruits and vegetables, we will feel that it is not easy to bite, crunchy or taste a little bit, most of them are insoluble fibers, because they are not digested and decomposed, they can be completely retained in the intestines and promote intestinal peristalsis.
Insoluble fiber is relatively bulky, which can reduce the contact area between the large intestine and feces, prevent harmful substances in the feces from contacting the intestinal wall, and stimulate the large intestine to secrete mucus, which can reduce the risk of colorectal cancer and other diseases. In addition, insoluble fiber can also bind to oil, reducing oil absorption and excretion in the feces, thereby reducing the content of triglycerides in the body.
However, when the digestive tract is damaged or ulcerated, it must be taken in moderation to avoid irritating the wound and causing secondary damage.
Compared with insoluble fiber, soluble fiber has more functions. Soluble fiber can also promote bowel movements, but the mechanism is different from that of insoluble fiber. Soluble fiber can hold water and increase the water retention and weight of stool, so
The biggest advantage of soluble fiber is that it can be utilized by intestinal probiotics and is also a source of nutrition for probiotics. Fermentation of probiotics can produce a large amount of short-chain fatty acids (which can promote the regeneration and repair of intestinal epithelial cells), which can not only reduce the pH value of the large intestine, inhibit the growth of bad bacteria, but also can
In addition, soluble fiber can also reduce sugar absorption, slow down blood sugar rise, increase insulin sensitivity, and effectively slow down the course of diabetes and the occurrence of related complications.
Water-soluble fiber is widely found in various fruits and vegetables, such as apples, sweet potatoes, etc., so there is no need to worry about not getting it. Generally speaking, because the content of dietary fiber in vegetables and fruits is very rich, Wang Jinkun recommends that you usually consume more fresh vegetables, fruits and whole grains.
This is a high-quality local vegetable juice mixed with purple, yellow and red phytochemicals. It is recommended to directly purchase locally produced ingredients, which can provide sufficient dietary fiber, natural enzymes and minerals. After being made into vegetable juice, it should be consumed fresh and should not be stored for too long.
Purple High Fragrant Apple and Vegetable Juice can relieve pressure and facilitate the convenience of people who have trouble defecation on weekdays and stressful life. Moreover, bananas can help gastrointestinal motility, promote the digestion of fish and meat, and help human metabolism. When dinner time is not too hungry, Wang Jinkun will drink a cup of Zigaoxiang apple and vegetable juice, which will make you feel full and not burdened.
20 grams of purple cabbage, 1 banana, 1/2 apple, 1 willow diced,Moderate amount of honey.
1. Wash all the ingredients, peel the bananas and cut them into sections, peel and deseed the apples and cut them into pieces, squeeze the juice from the diced willows for later use. 2. Put purple korean leaves, bananas and apples into the fruit and vegetable machine to make juice, add diced diced juice and a little honey and mix thoroughly.
◎ This article is excerpted from / "Wang Jinkun's Nutrition Science, White Hair Turns Black Hair, 15 Years Younger" ◎ Image Source / Da Shi Culture·Dazhi Image/Shutterstock
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