regular exercising will not enough to make your body healthy and ideal, for it required intake of foods with balanced nutrition, one of them are the intake of fiber. We know all the fiber is beneficial for the health of the body. But from which sustenance? Let us find out.
Fiber is an important component in the daily diet and beneficial to health. Among of fiber benefit for health is to help lower blood sugar levels and blood cholesterol levels.
These things will help lower risk of illness and obesity, coronary artery disease, metabolic syndrome. Fiber can also make you feel full longer and may prevent overeating. This can occur because consumed foods with a high fiber content will be in the stomach longer and absorb more water so as to make you feel full.
Other best benefit of fiber is allegedly can lower the risk of colorectal cancer and gastrointestinal cancer. So, how much fiber should be eaten every day?
a) The recommendations for men is 38 grams per day
b) The recommendations for women is 25 grams per day.
Unfortunately, the average intake of fiber we consume daily covers only 50% of the recommended. To resolve this, you can add certain types of foods that are high in fiber into Your Diet and dishes every day.
10 Foods below have high fiber content and can increase your daily fiber intake:
1. Avocado
two tablespoons of avocado contains approximately 2 grams of fiber, while a single avocado contains about 10 grams of fiber.
2. wheat bread
fiber in wheat bread much more than white bread. The amount of fiber in whole wheat bread really depends on the brand of the bread are eaten. The average of 1 piece of wheat bread content fiber as much 2.2 gram.
3. Black beans
the fiber content of beans is 15 grams per Bowl. In addition, black beans are also a source of vegetable protein which good for your health.
4. Corn
Because in a single corn or a half bowl corn grain contain approximately 2 grams of fiber.
5. Red rice
the content of fiber in every bowl of rice red around 3.5 grams. Not everyone like the texture and flavor of red rice, but familiarize yourself with the consumes red rice very accordingly with the benefits obtained. According to a study at Harvard, in addition to high fiber, red rice may lower the risk of type 2 diabetes by as much as 11%.
6. Edamame
Endamame commonly found in Japanese food, edamame beans contain plenty of fiber and protein. ½ Bowl of edamame contains about 11 grams of protein and 6 grams of fiber.
7. Almond
almonds contain high fiber enough. But together with the high consumption, calories consumed becomes high. So, consume within the limits of reasonableness. ¼ Bowl of almonds is the size of a fairly balanced, with a fiber content of about 3 grams and the amount of calories 170 cal.
8. Broccoli
green vegetables contain benefits to nourish the digestive organs and a myriad of other health benefits. In addition contains calcium, a bowl of boiled broccoli contains approximately 3.2 grams fiber.
9. Apple
keep in mind when eating apples, it is better to eat with the peel, because the peel content much fiber. A medium-size Apple contains 4.4 grams of fiber. Don't forget washed with water before you consume it
10. Pear
Just like other fruit whose skin can be eaten, most nutritious vegetables and pears are high in fiber when eaten with the Peel. A medium-size pear contains approximately 3.4 grams fiber.
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