Eating dietary fiber in this way can not only reduce sugar but also taste delicious

How to eat dietary fiber before it is delicious?
The first step in dietary conditioning for people with high blood sugar is to control total calorie intake. This is undoubtedly painful for some people who are used to the thick taste of plaster beam. At the beginning of diet conditioning, many people will feel hungry, and a little lack of determination will lead to a failure in blood sugar control. At this time, you need to eat enough dietary fiber to "save the intestines". The intestines and stomach of the human body cannot digest dietary fiber, which expands after meeting water, which can increase the sense of fullness. There are two kinds of dietary fiber, one is insoluble in water, such as fiber in vegetables and grains, and the other is soluble in water and is generally added to some functional drinks. In contrast, the nature of the latter is milder, and it is quite suitable for those with high blood sugar. Although people can not digest and use dietary fiber girl butt , they still play a very important physiological role.
What are the functions of dietary fiber?
(1) change the transport time of food in the gastrointestinal tract.
Soluble fiber and some hemicellulose bundles have strong water absorption. after water absorption and expansion, clots are formed in the gastrointestinal tract, namely gel filtration system, which can delay the digestion and absorption of many kinds of nutrients in the small intestine. It can delay gastric emptying and prolong the time for food to pass through the small intestine, but it can shorten the time of colon emptying.
(2) increase fecal output and catharsis.
As food fiber absorbs water and expands in the gastrointestinal tract, the volume of feces increases. The type of dietary fiber is different, the ability to absorb water is also different, the general intake of dietary fiber 19, can increase the weight of feces by 12 to 209.
People cannot digest dietary fiber, but most bacteria and protozoa in the colon contain "cellulase", which breaks down dietary fiber to produce volatile fatty acids, water, carbon dioxide and methane. Of the dietary fiber consumed by people deep anal dildo , about 50% of cellulose and 80% of soluble fiber are decomposed, but lignin can hardly be decomposed. Soluble dietary fiber is easier to decompose than insoluble dietary fiber, and the corresponding increase in defecation is less. As food fiber is decomposed when it passes through the colon, a large amount of fatty acids are produced, which can be used as a permeable laxative to stimulate intestinal peristalsis and play a cathartic role. Increasing dietary fiber intake can shorten defecation time, increase fecal volume and weight, and has cathartic effect, so it can relieve the symptoms of constipation. This effect of insoluble fiber is better than that of soluble fiber.
(3) increase bile salt excretion.
Dietary fiber, especially soluble fiber, can increase the excretion of bile salt and cholesterol, block the hepatointestinal circulation of bile salt and cholesterol, interfere with the formation of intestinal microcolloidal particles and ultimately reduce fat absorption. Dietary fiber can help reduce blood lipids and prevent and treat cholelithiasis.
(4) the protective effect of intestinal epithelium.
Dietary fiber is beneficial to the normal function of intestinal mucous cells. when it is deficient, mucus secretion decreases and the exposure of intestinal mucosa in alkaline environment increases, which can easily lead to proliferative changes of intestinal epithelial cells. Dietary fiber promotes defecation and reduces intestinal pressure, so it can prevent or relieve hemorrhoids and colonic diverticulum. Dietary fiber has the function of excreting heavy metals, inorganic substances and feces together, can discharge toxic substances or carcinogens contained in food, reduce the contact area with intestinal mucosa or shorten the contact time. Therefore, food fiber has the effect of detoxification and can reduce the incidence of cancer, especially colon cancer.
(5) Dietary fiber can also reduce weight and assist in reducing blood pressure.
So sugar friends may ask, dietary fiber is so good, but do not like to eat what to do? For example, how to solve the following problems?
1. What if the elders have bad teeth and don't like to eat coarse fiber food?
Many elderly people with poor teeth and declining masticatory ability are often unwilling to eat foods with too much crude fiber and stay away from vegetables and whole grains. In this case, it will cause a deficiency of nutrients and may also cause a lack of dietary fiber. The elderly are prone to constipation and have an increased risk of bowel cancer and other diseases. Many "soluble dietary fibers" can lower blood sugar strap on dildo , absorb cholesterol, combine with harmful pollutants in food and take them out of the body.
Old people should always eat foods rich in fiber. Dietary fiber mainly comes from whole grains, legumes, vegetables, potatoes and fruits. Dietary fiber is not afraid of heating. In order to take care of the physiological characteristics of the elderly, in processing and cooking, we should find ways to increase the palatability of these foods so that the elderly can chew easily. For example, coarse grains are pungent and beans are not easy to boil vibrator for men , so they can be cooked into soft porridge in a pressure cooker; shiitake mushrooms and kelp can be cut into small pieces and stewed for a long time; and vegetables can be chopped into stuffing of steamed buns and dumplings. It can also help the elderly to eat more dietary fiber.
2. There is a high content of "gluten" plants.
Many people think that dietary fiber is the "gluten" of vegetables. In fact, plants without "gluten" often contain more dietary fiber. For example, soybeans, adzuki beans, mung beans, almonds, fresh sweet potatoes, and so on, do not feel "gluten" at all. But the dietary fiber content is higher than that of whole grains. Therefore, it is not difficult to chew "tendons" is dietary fiber.
Most of the vegetables containing "gluten" are insoluble dietary fiber, while "delicate" soluble dietary fiber has a greater effect on health. Eating too many "tendons" will stimulate and damage the elderly, children and patients with gastrointestinal diseases with bad teeth. It is recommended to cut and boil softly before eating. High temperature heating will not destroy the chemical structure and physiological function of dietary fiber, but can still maintain the health effect of dietary fiber.