Tuesday, April 2, 2013

Fiber


Role of useful waste

Fibrous structure of the organism "useful waste" that fills the space digestive system, thereby performing a number of useful functions such as water retention swelling, absorption of toxins, stimulation of nerve endings, and so on. Let's not forget that the hoses are innervated by the autonomic nervous system, moving in waves towards the end. As soon as there is not enough stimulus, the flow slows down waste material, and can fit (then usually leads to prison). Of course, the problem becomes serious in older people who have less exercise, and the younger ones who spend most of the day in a chair or couch.


A stimulus was primarily active movement and coarse fiber structure of foods. Not to mention how regularly emptying of intestinal contents important problem of hemorrhoids and other illnesses.

What is less digested food reserves or the shorter passage through the intestine, or the intestines empty better, it is better for health because it is less toxic byproducts contact with the intestinal surface. One can say this: the more fiber in foods, the more frequent bowel movements. If we observe the world population as a whole, the fastest emptying of intestinal contents are members of some African nomadic tribes living in the greatest amounts of dietary fiber-rich foods and the most range. In their colon cancer does not exist. At least get fiber population in densely populated urban areas of large cities in the West and there is morbidity and mortality from colon cancer - the biggest. One could also say this: the man closer to nature, cancer is less. And vice versa!

Refining natural foods and packaging in cellophane brought us Chronic fibrous structure in everyday meals and artificially restore what was removed previously been shown not as good as expected. In fact, if you eat wholegrain bread on one side and white bread and after that wheat bran tablets on the other hand - is not the same.

A lack of fiber structure has brought to us is the growing rate of colon cancer, which in many countries is on the second or third most common cause of death. And another thing: the more fiber in the plate, lower insulin levels, which was less of this hormone in the blood, the less obesity, especially extreme ones.


Raw fruits, especially apples and pears should be eaten with the skin on because that is the greatest supplies of fiber (about 30%). Of course, prior mechanical cleaning and washing thoroughly. Apple with a banana peel and have the most fiber, closely followed by pear and orange. When, for example, to remove coarse orange peel, remains thin white membrane that hides plenty of fiber. Many it off, but it is thicker white layer, the better. Fresh fruit should be consumed at least 5 pieces a day.

It is quite clear that the dried fruit is an excellent source of fiber structure because when the water evaporates, the solids concentration is rising sharply. Among the various kinds of dried fruits are real pearl prunes.

Fiber structure is an important part of the vegetable, and it stands out canned peas, which has already been prepared, inexpensive meal, but, unfortunately, yet relatively little use. Immediately after coming pea beans, carrots, potatoes, broccoli and corn. Who likes beans and eat it often, you should not be afraid of the lack of fiber. In our country also has no habit of canned corn meal served while tasty and attractive colors.Of course, that follows from green leafy vegetables such as spinach, chard, lettuce. On the question of whether to consume raw or cooked vegetables, the answer is simple: cooked whenever possible, but can be blanched or raw cleaned and washed.

Cereals are an important source of fiber and drinking white, that is. Refined bread is not a good habit.Wanted it dark rye bread based or a combination of whole-grain wheat, corn or even bread with oat flour.In fact, it is definitely confirmed that oatmeal made up of high quality and easily digestible fiber and is very beneficial in the morning bread to replace a meal of such flakes. Immediately after that, the wheat germ and corn flakes.

By-products from corn, wheat bran contain far the most fibrous structure (approximately 8%), but they are difficult to be directly consumed and added to other mixtures.


That foods rich in dietary fiber protects against colon cancer, has long been assumed, but only just released survey results provide very strong evidence. Food from the supermarket increases the risk of cancer, leaving him on the green market decreases. Adherence to the rule "5 a day" reduces the risk by almost half.

When it comes to scientific research in nutrition, quoting U.S. researchers mainly because we are not on the continent we know to do, but because such research is very expensive. However, for the first time just published the results of studies done in the 10 EU countries. The study involved half a million people, so it's about being the biggest research project ever. The question was what is the relationship of foods rich in dietary fiber and cancer, in other words, how refined foods without fiber structure affects the occurrence of colon cancer mortality and movement of people within the EU. The year of this type of cancer in the world affect about one million people and the trend of its increase.

It was researched by the British Medical Research Council Dunn Human Nutrition in Cambridge, and the basic message is - a link between food and cancer, or, rather, the relationship between eating habits and cancer of the colon is a reliable and robust and that the connection may be affected - changing habits! The project leader was Dr.. Sheila Bingham. Each EU country has given researchers and their money, and the results were statistically analyzed and summarized in England. 

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