This column is only for general knowledge and should not be considered professional medical advice. Always consult a license medical provider before making a decision related to health.
“Protein-Taxi Sing” has captured the Internet. Personally, my Instagram feed is full of suspicion of Greek yogurt and cottage cheese, which literally adds protein powder to everything. But I want to introduce you to the nutrients that should pay the same attention to you -fiber.
Fiber is a carbohydrate found in plants that our bodies cannot digest. It can be found in fruits, vegetables, whole grains and beans. According to 2015, dietary diets with high fiber can reduce the risk of developing type 2 diabetes, colon rectal cancer and cardiovascular disease. Nutrition and dietary academy report.
This disease is more than a buzzword seen in the serial box. They have serious threats to our health. In 2023, there were heart disease and diabetes. First and seventh major cause of death Each in the United States. Colon job Cancer “The third cause of male cancer -related deaths and the fourth main cause of women.”
For those diagnosed with one of these diseases, the protective effect of the fiber is expanded beyond prevention. 2023 Meta -analysis In the group samples of 3.5 million participants, high fiber intake showed a significant decrease in the risk of all cause mortality, heart disease -related mortality and cancer mortality.
If you have something like my boyfriend who wants to understand how everything works, you can get skills.
Human cells on our digestive tracks cannot break down fiber, but bacteria that make up the intestinal microorganisms can be done. As our small bacterial friends who live in our chapter disassemble this fiber, compound Scientists think that fighting uncontrolled cell division -a biological mechanism of all cancer.
The fiber is reduced Intestinal (How long is the so -called dung stay inside the intestine before leaving your body) ”mostly“The compounds that potentially harmful to your dung, the time and space are confusing to the delicate cells of your intestines.
The fiber also helps to control it by slowing down. Blood sugar level Reduces insulin sensitivity. Over time, insulin resistance may continue. Prediabetes and Type 2 Diabetes.
Fiber protects from heart disease Cholesterol trapping The intestines do not allow to enter the blood flow. When cholesterol accumulates in the blood, it can form clogs called plaques in veins and arteries, which can eventually cause coronary disease, blood clots, heart attacks and stroke.
that Recommended daily intake The fibers for men aged 19-30 are 34 grams, 28 grams for women of the same age. that USDA More than 97% of men and 90% of women do not meet the intake of the fiber.
There are several tips for increasing fiber intake.
Do you enjoy what you are reading? Get the content from the crocodile delivered by the received letter.
If you are looking for maximum efficiency, DragonFruit has the most fiber of all fruits with 25 grams of fibers per cup. One avocado contains about 14 grams of fiber. Yes, avocado is a fruit. Berry, guava, kiwi and mango are also relatively high in fiber. 1 cup of green peas and artichoke each contain about 9 grams of fiber, but if it’s tricky, it is a source of broccoli, potatoes, asparagus and corn fibers.
If you are a fruit and vegetable disgust, you can pick them up. A blatant snack gumma In the next goal execution. I don’t like the name of an alliance that feels ashamed of eating candy, but it can be repaid with 26 grams of fiber and 3 grams of sugar per serving. In addition, my roommate swears that they actually swear the taste.
Next Taco Tuesday, take the mission carbohydrate balance. Tongmil Alt It is 30 grams of fibers, respectively, 29g more than normal flour tothyla. In general, eating all wheat alternatives is a good way to increase fiber intake.
In fact, you probably don’t suit your daily intake every day. it’s okay. I don’t hit 28 grams every day, but I’m trying to be aware of it.
Note: If you want to ignore fiber intake and start a solution, add fiber slowly to the food. Due to the impact of the intestinal passage time, if the physical “bulk” of feces and digestion suddenly increases rapidly, diarrhea, constipation or abdominal discomfort may occur.
Lara Caglayan is a 21 -year -old UF Nutritional Sciences senior.
Independent Florida Crocodile has been independent of university since 1971, and today’s donation can help #savestudentnewsrooms. Consider what you give today.
