Protein, Fat, Carbohydrate and Dietary Fiber

Dietary fiber

However, with the in-depth development of nutrition and related sciences, people have gradually discovered that dietary fiber has a very important physiological role. As a result, as the dietary composition is getting more and more refined today, dietary fiber is supplemented and recognized as the seventh category of nutrients by the nutritional science community.

Dietary fiber is a type of non-starch polysaccharide in carbohydrates. The main components are those derived from plant cell walls, including cellulose, hemicellulose, pectin, and non-polysaccharide lignin. According to whether it is dissolved in water, dietary fiber can be divided into two categories: soluble dietary fiber and insoluble dietary fiber.

"Soluble fiber" has an effect on the absorption of glucose and lipids in the small intestine; insoluble fiber is fermented in the large intestine and affects the function of the large intestine.

1. Dietary fiber and related diseases

①Relieve constipation

Fiber intake can promote gastrointestinal peristalsis, speed up the passage of food through the gastrointestinal tract, reduce water absorption, and increase the weight of feces. In addition, dietary fiber is fermented by bacteria in the large intestine and directly absorbs the water in the fiber to soften the stool. To prevent constipation.

②Conducive to weight loss

Dietary fiber can increase the filling in the stomach, delay the emptying of the stomach contents, smooth the absorption of glucose, reduce the secretion of insulin, increase the feeling of fullness, reduce the digestibility, and increase the excretion of energy from the feces. For the prevention and treatment of obesity.

③Diabetes

The pectin in the dietary fiber can prolong the residence time of food in the intestine, reduce the absorption rate of glucose, and prevent the blood sugar from rising sharply after a meal, which is beneficial to the improvement of diabetes.

④Cardiovascular disease

Since some components of dietary fiber can bind cholesterol if glue, lignin can bind bile acid to make it directly excreted from feces, thereby consuming cholesterol in the body to replenish the cholesterol consumed in bile, thereby reducing cholesterol and protecting The role of cardiovascular and cerebrovascular.

⑤Prevent colon and rectal cancer

The occurrence of these two kinds of cancers is mainly related to the long stay of carcinogens in the intestine and long-term contact with the intestinal wall. Increasing the fiber content in the diet reduces the concentration of carcinogens. In addition, dietary fiber has the effect of stimulating intestinal peristalsis. The contact time of carcinogens with the intestinal wall is greatly shortened.

⑥Prevention and treatment of gallstones

The formation of gallstones is related to the high content of cholesterol in bile. Dietary fiber can combine with cholesterol to promote the secretion and circulation of bile. It can prevent the formation of gallstones.

2. Dietary reference intake and food sources

The appropriate intake of dietary fiber for Chinese residents is calculated based on the "Balanced Diet Pagoda". That is, the low-energy 7531kJ (1800kcal) diet is 25g/day; the medium-energy diet 10042kJ (2400kcal) is 30g/day; the high-energy diet 11715kJ (2800kcal) is 35g/day.

The dietary fiber in food comes from plant foods such as fruits, vegetables, beans, nuts and various cereals.

Because vegetables and fruits have higher moisture content, they contain less fiber. Therefore, the main source of dietary fiber in the diet is cereals; whole grains and wheat bran are rich in dietary fiber, while refined cereals contain less.

Cereal bran, whole grains and dried beans, dried vegetables and nuts are good sources of insoluble dietary fiber. Soluble dietary fiber is rich in oats, barley, fruits and some beans.

3. Summary

Although dietary fiber cannot be digested and absorbed by the human body, dietary fiber has an important physiological role in the body and is an essential nutrient for maintaining human health. Dietary fiber has outstanding functions in preventing human gastrointestinal diseases and maintaining gastrointestinal health, so it is called "green scavenger".

Barley seedling powder is rich in dietary fiber, and the dietary fiber content in every 100g of barley seedling powder reaches 39g, which is higher than most cereals. Daily barley seedling powder and other foods can easily meet the needs of the human body.