Constipation is a civilized disease of modern people. During the period of home epidemic prevention and home office, office workers generally have a lot of work pressure. If the intake of vegetables and fruits is not enough, coupled with prolonged sitting and less movement, the defecation problem may become more serious!
According to the 2018 survey, nearly 60% of young office workers (25-35 years old) eat out at least once a day, and only 9.7% have the habit of cooking it themselves, showing that eating out Ethnic groups are very prevalent. Eating out often has the problem of uneven diet, and picky eaters do not like fruits and vegetables is a major reason.
Nutritionist Lin Shihang pointed out that according to a survey by the Taiwan Nutrition Foundation, it is estimated that about 5.25 million people in Taiwan suffer from constipation. The most effective dietary fiber to prevent constipation is one of the least intake of nutrients.
The latest national nutrition survey pointed out that the dietary fiber intake of adults is only close to 15 grams, far below the recommended daily intake of 25~35 grams, and the intake rate is only less than 50% of the recommended amount, so it is easy to appear constipate.
Dietary fiber is also related to the metabolism of blood lipids and cholesterol, which may also be one of the reasons for the gradual increase in the rate of high blood lipids in China. At present, the hyperlipidemia rate of domestic adults is also nearly 15%, and that of women is more than 20% after entering middle age, which shows that it is a health problem that should be paid attention to.
With the research boom of intestinal bacteria, dietary fiber, which can help intestinal bacteria grow, has become one of the most concerned nutrients in recent years.
Dietary fiber can absorb water, increase stool softness, prevent and improve constipation, accelerate the elimination of metabolic waste and toxins, and reduce the risk of colorectal cancer.
In addition, the popularity of probiotics has been very high in recent years, but in addition to probiotics, more attention should be paid to the soundness of the intestinal environment. The food for probiotics is dietary fiber, so dietary fiber is also called probiotics, which can promote The growth of probiotics makes it difficult for bad bacteria to survive in the intestinal tract, and nourishes the army of hundred trillion bacteria in the intestinal tract.
After being fermented by intestinal bacteria, dietary fiber will produce short-chain fatty acids such as butyric acid. In addition to repairing intestinal tissue and strengthening the anti-cancer function, it can also stimulate the intestinal nerve and endocrine system, thereby affecting the metabolism of blood lipids.
Studies have found that supplementing water-soluble dietary fiber (indigestible malto paste) can increase the excretion of fat, and the fermented short-chain fatty acids can inhibit the synthesis of fat in the liver and accelerate the metabolism of cholesterol, thus reducing blood lipids and reducing blood lipids. The effect of cholesterol.
Many people take probiotics to improve their immunity, but dietary fiber supplementation is equally important. In addition to changing the intestinal flora ecology, dietary fiber supplementation can also increase the content of probiotics.
Animal experiments have also found that supplementing dietary fiber (indigestible maltodextrin) can increase the content of IgA antibodies in the body, and it may also improve the chance of preventing colds due to the regulation of T cells by short-chain fatty acids.
Sources of dietary fiberThere are mainly vegetables, fruits and whole grains. The following dietitians found the dietary fiber ranking of common foods.
The content of vegetables per 100 grams is 3.8 grams of mushrooms, 3.1 grams of broccoli, 2.3 grams of enoki mushrooms, 1.9 grams of kale, 1.6 grams of rapeseed, 1.6 grams of lettuce, 1.1 grams of cabbage, 1.3 grams of cabbage, loofah 1.0 g, Chinese cabbage 0.8 g.
The content per 100 grams of fruits is 3.3 grams of guava, 2.7 grams of kiwi, 1.6 grams of bananas, 1.5 grams of oranges, 1.3 grams of apples, and 0.7 grams of watermelon.
8 grams of whole wheat flour (per 100 grams), 4.7 grams of oats (per 100 grams), 3.6 grams of brown rice (1 bowl), and 4 grams of whole grain rice (1 bowl).
Lin Shihang said that according to the current dietary habits of Chinese people, it is difficult to reach the dietary fiber intake of 25~35 grams. It is recommended to try to consume enough vegetables and fruits in the diet. In addition to changing refined starch into grains, supplementary dietary fiber can also be considered pink.
Calculated based on a pack of dietary fiber powder (5.8 grams) on the market, it is about the content of 4 plates of lettuce, 2 loofahs or nearly 3 apples. One pack a day can be used in addition to meals, and more than meets the recommended intake 20% of the amount, is one of the good sources of dietary fiber.
There are many kinds of dietary fiber powder on the market, and there are 5 principles for purchasing dietary fiber powder:
Dietary fiber is not only a matter of intake, but the variety of intake should be as diverse as possible. At present, inulin and indigestible maltodextrin are most commonly made into dietary fiber powder and various dietary fiber teas. Mainly, indigestible maltodextrin is most famous for the patented ingredient fibersol-2.
These types of dietary fibers are also supported by many studies and can regulate blood lipids, blood sugar, and gastrointestinal function, so they are more secure for our health.
In addition, you can also choose to add other health care ingredients, such as: peptone (milk protein peptides), probiotics, etc., to enhance metabolism and help to adjust the proportion of body composition and other health effects.
Taiwan has health food certification approved by the Ministry of Health and Welfare, especially certification projects related to the efficacy of dietary fiber, such as: adjustment of gastrointestinal function, regulation of blood lipids, etc. It is recommended to check whether there is national certification when purchasing dietary fiber powder Health food labels, and the more such labels, the better, so that you can supplement with multiple effects at one time.
In addition, Monde selection is based on various evaluations such as ingredients, taste, packaging, etc. When selecting dietary fiber health food, you can also see whether it has won the Monde selection and other world quality evaluation awards.
Dietary fiber powder should be convenient and can be eaten directly. It is recommended to choose dietary fiber powder that is colorless, odorless, easy to dissolve, resistant to high temperature and gastric acid. It is suitable for adding to various beverages, soups orIn cooking, the dietary fiber content of the meal is substantially increased, and the diversity of intake patterns is increased, so that it will not be boring and interrupted.
Compared with canned, it is recommended to choose the dietary fiber powder in a handy pack. It is convenient to go to work, travel, and easy to quantify. It can promote daily replenishment. The most important thing is to pack one pack at a time to avoid air and moisture affecting the quality. , not only to meet the recommended daily intake of dietary fiber, but also to eat healthy and at ease.
Nowadays, there is a trend of cleanliness with less and no additives. Dietary fiber powder is a very simple health food. It does not need excipients or other food additives. When choosing, you can check whether the label has passed the relevant safety inspection. , reduce unnecessary additives.
"Health 2.0" reminds you
In response to the new crown pneumonia epidemic, the CDC continues to strengthen epidemic monitoring and border control measures, and wear a mask as instructed to seek medical treatment as soon as possible, and actively inform the doctor of travel history and contact history, so as to facilitate timely Diagnosis and notification.
◎ This article is from / Good Food Class ◎ Written by / Lin Shihang Nutritionist ◎ Image source/Good Food Class‧Dazhi Image/Shutterstock
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