Today, with modern living conditions, food consumption rate decreases as the fiber. Between the past, grain mills, two large stone öğütülürdü. This product is passed through the sieve at the end of the pulp mill and a very basic içerirdi nutrients. With developments in technology, refined grain products began to be preferred. For example, old brown rice instead of bread and soft white bread and white rice was used. People preferred to refined grain products, including pulp with a very useful, even if unintentionally are deprived of food. The health problems of today with a better knowledge of the lost pulp refining process, including the manufacturer with a lot of nutrients (thiamin, riboflavin, niacin, iron) again started to add. Today, again full of grain products and fiber is preferred in other dishes. (Full-grain, wheat, corn, oats, rice and other cereal grains is the name given to all the edible portion.)
The addition of dietary fiber foods, useful for long-term health of the people. High-fiber diet, heart disease, cancer, and gain in weight reduces the risk of
With pulp (fiber) before giving information about the digestive system, the following brief information is given about the operation.
Let us briefly review the human digestive system to understand how it works.
Long, curved like a tube of the digestive system, nutrients passes through the body. Digest and the nutrients absorbed into the bloodstream of the residuals of the colon (large intestine) from the body through the food.
In short, the steps through which food anus (anus), reaching a look:
The digestive process begins in the mouth. The teeth and salivary secretion, the passage of food into smaller pieces to divide the stomach and esophagus.
Stomach, a portion of food into smaller pieces and digest allocates, prepares to go down the sections.
Intestine after the stomach on two fingers (the duodenum) from the liver bile duct and pancreatic gland connects with the channel. Environmental bile from the liver, pancreas secretions from the pancreas will continue to aid the digestion of nutrients are absorbed and sindirilenler.
Foods, here is a continuation of the small intestine passes. Enzymes secreted by glands in the wall of the small intestine continues to digest nutrients and digestion is completed at the end of the small intestine. Digested food is absorbed through blood and lymph cells, is prepared to relocate.
Now the rest of the ingredients and water ingestion, reaches the large intestine. Absorption of nutrients would not be here. The main task here is to reabsorption of water from the large intestine. Performs this function according to the needs of the body. 9.9 unit of 10 units of water under normal conditions the rectum (the last part of the large intestine) is absorbed before. If the bowel movements and diarrhea, the challenge quickly if water is absorbed. On the contrary, because the body needs water artıklardaki sucks all the water back, stool solidifies and setleşir. Difficult moves and constipation occurs. Residues in the large intestine, and the last part of the proceeds forwarded to the rectum. Performs the function of defecation, a sense of waste is stored here uyandırınca individual stools. (Sometimes the natural contractions of the large intestine and rhythms change. Now, agents can move fast or too slow. Stress, drugs, pregnancy, illness, making continuous sense of feces, not to exercise, poor dietary fiber and fluid disrupts the functions of the large intestine.)Pulp (LIF) WHAT?
Foods derived from plants and plant foods our bodies can not absorb and the absorption into the bloodstream is called the complex kahronhidratlara pulp. Pulp, used for energy like other carbohydrates, the body is thrown. Feces should not feed our body and is not a nutrient. But a lot of other nutrients beneficial to our health in many ways a section that contains the.OF FOOD GROUPS ARE pulp?
Pulp only fruits, vegetables, legumes, nuts, peanuts and beans can be taken. There is no milk egg and meat pulp. Food groups are listed below with a high pulp.
Fiber Foods Legumes:
Types of beans are large amounts of sediment, especially because they are soluble also lowers cholesterol levels. In this group, broad bean, kidney bean, beans, chickpeas, böğrülce, are peas.Cereals:
Wheat and oat bran bread and food are in different proportions. The important thing is printed on the proportions of food consumed. These rates should be considered. Whether it does not contain enough bran can not be understood only by the color of the food. Paint materials should be noted that it adds to food producers yanıltabileceği.Fresh Fruits:
We are intrinsically valuable to the bark and fruit pectin tailings. Figs, prunes, dried figs, dried apricots, quince and strawberry fruit with the highest pulp.Boiled / cooked fruits:
Prunes and applesauce are good choices.Green Leafy Vegetables:
Salad (lettuce types), spinach, celery and cauliflower (small type, broccoli) and maximum sediment içerenleridir.Root Vegetables:
Potatoes, carrots and turnips are examples.HOW MANY TYPES OF FOOD HAS fiber?
All the dregs are alike. In food, fiber, soluble and insoluble dietary fiber is actually divided in two main groups. But the food is actually a mixture of both içeririler. Pulp in a food as a source of soluble, insoluble dietary fiber may also contain a small amount. The opposite may be. For example: fruit and vegetables (soluble), pectin, and (insoluble) cellulose içeririler. However, proportionally more pectin fruits, vegetables contain the cellulose.1) Soluble (soluble) fiber:
soft and liquid foods contain dietary fiber. Soluble oat bran, as dregs in foods instead of a hard tissue to be sticky, or viscous melt. A gelatinous substance that dissolves in water. With long stays in the stomach and small intestine of the gel structure ensures that the slow absorption of food. Because of this feature of obesity (extreme overweight), diabetes, and cholesterol used in the treatment of deficiency.
This low-fat or fat-free foods such as dregs generally, used to give texture and consistency. Gums, mucilages and pectin are good sources. Legumes, peas, oats, barley, apples, oranges and carrots are a lot like the fruit and vegetables. Psyllium seed husk that is included in this group.2) Insoluble (insoluble fiber):
Insoluble in water. Amounts of water insoluble dregs, and they provide the movement of digested waste materials in the intestine. Water retention properties because of the stool is soft and bulky yardımcıdırlar. Pass the digestive system very quickly and in one piece. Ensure regular bowel movements. Grain products, wheat bran, rye and various vegetables are good sources. (Wheat, corn, bran, nuts, fruit peels, cauliflower, green beans, potatoes)
Both are very important for your health.Pulp BENEFITS
Have the ability to store tailings water. Therefore, enough water, especially taken together, creates a mass effect swollen pulp. For this reason, the stomach creates a feeling of saturation. According to the delayed gastric evacuation of other nutrients for a long time to cause the feeling of satiety. In addition, the pulp has a low-calorie and very convenient for those who want to lose weight is a source of food.
Water retention and constructively with the effect of the mass in the intestinal canal has many positive effects. Due to an increase of stool softening and bowel movements is an ideal source of food for constipation sufferers.
Colonic cancer play an important role in the development of carcinogenic substances in the intestine called the pass quickly, provide the food. Dilution of substances that can cause the formation of the intestine and bowel cancer, bowel cancer, the development of shortening the duration of your stay to play a preventive role.
In addition to high-fiber food that causes the formation of the large intestine sachet Diverticular Disease, hemorrhoids (hemorrhoids) disease, spastic colon, and so used in the treatment of many diseases.
Today in the treatment of atherosclerosis and diabetes are used in fiber nutrients. In particular the development of water-soluble dietary fiber reduces cholesterol by reducing vascular stiffness.A DAY HOW MUCH FIBER be taken?
Necessary for your health to consume the recommended daily 25-30 grams of dietary fiber more. Values of 10-15 grams per day on average, Americans consume 50-60 grams of Africa rises. While good eating habits in our country because of the consumption of pulp in young and modern city life in general, these rates fall to levels insufficient.
High dietary fiber consumption by the body use some vitamins and minerals out of the throws. Therefore, 50 grams a day should not be taken more than pulp. Because the excessive intake of dietary fiber, including zinc, iron, magnesium, and the absorption of minerals, in addition to seriously azaltır.Buna foods that contain more amounts of sediment gas, can cause diarrhea and bloating. However, high-fiber foods to affect absorption of drugs must be taken not to use the drug.
Selected types of foods you eat which is what kind and how much sediment should not be shown that extreme fussiness. Important of all, enough to consume. Posada meals and rich foods between meals, adding the benefits of soluble and insoluble pulp can be obtained.
Preparation and processing of nutrients, sediment may undergo changes in their content. The nutrient content of the pulp separated into a part of the rich content of the pulp is reduced. If we explain this with an example:
Contains 3 grams of whole apple pulp in a shell
One peeled whole apple contains 2.4 grams dietary fiber
½ cup of boiled apple contains 1.8 grams dietary fiber
½ cup apple juice contains 0.2 grams dietary fiber.Pulp (LIF) EASY WAYS TO INCREASE IS THERE?
Increase the amount of dietary fiber diet may be easier than you think. Here are some tips to get started:
- Bran bread, brown rice, high fiber foods such as fruits and vegetables, white bread, white rice and low-fiber foods such as chips-candy preference.
- Try to eat more raw vegetables and fruits, unpeeled bark. Cook vegetables reduces the amount of sediment in them. A good source of dietary fiber in edible shells.
- At each meal take high fiber food. Bakery mush may be a good start, but try to keep fruits and vegetables.
Two important points:
1) gradually increase the amount of pulp. Every two or three days, please rise to 5 grams dietary fiber.
Amounts of fiber products to start very quickly, uncomfortable bloating, gas, and may cause pain. Therefore, the rate of fiber food in a certain order must be increased slowly. The desired ratio of fiber food in days, not weeks, months, must be within the reach. Thus, the body can adapt to changes in the food
2) fiber food products with at least 8-10 glasses of fluid a day-making should not be forgotten.
Pulp, is an important part of the diet. Is not nutritious, vitamins and minerals do not offer. The job of the pulp, the movement of other nutrients in the digestive system and provide volume, easy to hold and the excretion of water is to soften the stool.
3) Make sure that both types of pulp diet. Do not take a single type of pulp. All vegetables and fruits contain a high ratio of sediment. You must choose from the list by checking rates. (The list given on the next page)RECOMMENDATION ON pulp to increase the amount
To eat more dietary fiber and 20 25 grams per day Are you ready to reach the goal?
The following 10 recommendations, which can put order in your choice of daily nutrient.1. Various foods to eat.
Mixture of both soluble and insoluble dietary fiber by mixed foods consumed, and both types of features you use the pulp.
Nutrition regardless of style, personal guide, food pyramid healthy food choice. This guide is a practical and flexible.
Variety spice of life. Food selection diversity, the key to tatmamızın hoşlanılan many flavors. This is also the foundation of good nutrition and health. Think of all the foods and drinks consumed. Regardless of the type of food, there are a lot of food pyramid. Each food group nutrients your body needs to meet a portion of, if not all of them. To changing nutrient content, nutrient in a food group, do not substitute for the other group of nutrients. All you need to be healthy.
For Diversity, the pyramid of the food groups in each of your choices. Your body needs only a single food group can provide nutrients. Various foods to eat, nutrition is an insurance to meet your needs.FOOD PYRAMID
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Fats oils sweets: Excessive use
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Milk, yogurt cheese group: day 2 to 3 servings
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Meat, poultry, legumes, eggs and oil seeds: daily from 2 to 3 servings
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Vegetable group: day 3 to 5 servings
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Fruit group: day 2 to 4 servings
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Bread, cereal, rice and pasta group: day 6 to 11 servings
2. To compare the contents of the pulp 'pulp Calculation' section under the heading read.
For example, popcorn, fresh vegetables, fruits and nuts, pistachio nuts, such as select (for snacks)3. Remember breakfast.
Because it is full of breakfast foods rich in dietary fiber. Whole grains and dietary fiber-rich foods (corn flakes, oatmeal), whole wheat biscuits prefer. A little more raw vegetables and fruit cereal and add to the pulp.4. Shelled grain, do return.
Full prefer bread made from grains. Whole wheat bread, corn bread made with flour can choose. Whole grains contain no cholesterol içermemelerinin very little fat, as well as vitamins, minerals, pulp and complex carbohydrate rich diet. When you go shopping, look for packages on the exact terms of grain or whole wheat. Or, barley, corn, oats, rice or wheat in the face Try to find a complete word. Whole grain cereals are many and varied. Bread, breakfast cereals, pancakes, nut cracker, as well as quite different combinations of nutrients, such as peanut shells, delicious foods in this group. Rice, wheat, wheat, corn, barley, whole grain group.5. Plan your meals to consume 2 or 3 times a week in selected legumes.
Because they eat as well as the best source of dietary fiber and added exciting new taste.6. Eat at least 5 servings of fruits and vegetables a day.
Plan your cooked vegetables and salad for dinner. (Which equals 2 servings of vegetables.) Enjoy the like for lunch. In addition, have the right to 2 servings.7. Peel vegetables and fruits can be eaten peeled bark prefer to consume soy.
For example, when a shell peeled apple 3 grams dietary fiber 2.4 grams of an apple is pulp. All kinds of berries, figs, kiwi fruit, such as the smell of beans and enjoy chewing because they also provide dietary fiber.8. Prefer to eat the fruit instead of fruit juice itself.
Pulp, the main fruit juice that has been acquired should be part of the shell and meat, these parts are not. There is certainly within the pulp of fruit juice. For example, 3 grams of apple pulp when a shell 3 / 4 cup apple juice has 0.2 grams dietary fiber.9. Change the pulp to increase the cooking method.
Oven cooked meals, prepared sauces whole-wheat flour (brown flour), such as add, should be given to substances with a high pulp. Mixed food çeşidinizi, fiber-rich materials, Enrich. This is perhaps the bran can be added to meatballs. You can add all kinds of beans for dinner. Use brown rice instead of white rice or bulgur. Dried fruits, grapes, plums, apricots cakes, cookies use. You can add corn salads. Green salads can add the boiled beans. Bulgur lentil soup mix your carrot ekleyebilirsiniz.Sebze vicious, lentils and vegetables you can eat dumplings with lentil mixture.10. About the content of feces, foods, check labels.
Almost all food labels contain combinations of nutrients per serving. Please note that articles on the labels of dietary fiber.Add the pulp diet WHAT RATE?
The required amount of pulp should not be consumed at one time. Gradually, the required ratio should be reached. A little too much at the start may cause the formation of gas and cramps. You can find a few months to reach the desired amount. Also need to make sure you are getting adequate amounts of fluid during this application.KEPEKLİ BREAD PROBLEM!
His whole wheat bread is brown does not mean that. Whole wheat bread, refined wheat flour is true that a dark brown than done. However, some types of brown bread, which bread plate is due to the brown color painting "caramel," she writes with the colored. Whole wheat bread made with wheat flour should be preferred.What is psyllium?
Highly soluble psyllium pulp. Şişkinli creative or laxative (stool softener) used as a. Supply, India and the Mediterranean region plantagodur. There is no harm when used in small quantities.USEFUL POWDERS pulp pills and MI?
Whole grains, fruits, vegetables and legumes, including reducing the high rate of oil provided by the pulp also provide other additional benefits. Along with the pulp are also a very important nutrient. There is an additional benefit of such pills and powders to the pulp. A lot of pulp pill, compared with the nutrients it contains a small amount of pulp is contained in the pulp. Powder and tablets containing more pulp bozarlar absorption of the minarets. If the daily dietary fiber intake up to 25 -30 grams of dietary fiber in addition to the pills and powders do not need. Therefore, nutrient poor diets of people use these pills and powders will cause problems.SUGGESTIONS FOR THE REGULAR defecation
The secret of getting a well-balanced diet containing high dietary fiber pulp is adequate. Feces feces düzenliliği'ne help. Useful suggestions about this are listed below.
- Dietary fiber (fiber foods) increase the rate.
- Unpeeled fruit consumption
- Dried fruit ingestion (apricots, raisins, dates, fruit pulp, figs)
- Shellfish consumption of raw vegetables
- Oat and bran flakes
- Regular ingestion of food (well-balanced diet and regular meals).
- Chewing food well and slowly.
- Drink more water (days 8-10 cups of liquid water or water /)
- Regular exercise is done (regular walking, abdominal exercises)
- Acquisition of a regular toilet habit
- Advisories obstructed defecation. (Hissedilince delayed defecation.)Leisurely, comfortably loose, forcing be excreting.Further delay will cause more tension.
- Stress reductionDIET AND WEIGHT PROBLEM DISEASES HIGH pulp and fiber
Pulp-rich foods may help protect the body metrics properly. Because these types of foods that are low in fat and calories. Chewing rate for the long-fiber foods to eat that allows you to eat less food to eat ağırlaştıracağı. High-fiber diet along with sufficient water taken in a short time creates a feeling of fullness. Bloating after meals and create a feeling of satiety for a long time features eliminates the need to snack. Digested pulp itself. This allows the weight unsubscribe. Careful selection is made and a high percentage of pulp, but also lose weight low calorie foods can be selected.High fiber diet and hemorrhoids (piles, haemorrhoids DISEASE)
hemorrhoids, small arteries (arteries) and veins (veins), anal (anus) region consisting of a combination of vascular structure. Every living thing is born haemorrhoids. In some cases, these hemorrhoids and hemorrhoidal disease lose their normal anatomic structure and function occurs. Hard dışkıla and straining can cause bleeding and pain are the expansion of hemorrhoids. In addition, the anal canal tissue from the rectum, hemorrhoids, straining to come out.
Pulp, waste water within the intestine by keeping helps to soften and expand. Thus, waste materials in the digestive tract more quickly and more easily enables you to move as often as normal. As a result of high-fiber diet is great, one-piece, shaped soft stool quickly and easily discarded. Soft and shaped stools, ıkınmadan provides easy defecation. Anus (rectum), forcing contraction of the muscles around you do not need. This also prevents the formation of hemorrhoidal diseases, such as the regression of symptoms provides.High fiber diet and irritable bowel syndrome
Irritable bowel syndrome, also known as spastic colon, large intestine, is one of the most common diseases. Colon (large intestine) while fulfilling the normal functions of the over-reacts to various stimuli. This consists of the variable bowel movements (constipation-diarrhea, etc.). Stress, anxiety (restlessness), some foods and drugs may trigger the symptoms. Increasing the amount of pulp helps resolve complaints.DIET AND COLON HIGH fiber polyp / CANCERS
Colon (large intestine) cancer is a major health problem. Most of them begin in the form of colon polyps. Benign polyps in some patients with cancer may return in time. Colon Cancer can be prevented if polyps are removed. Familial factors (heredity) is known to be important but other factors are also very effective.
Posada and animal oil-rich countries, poor food consumption is low incidence of colon cancer. For years, high-fiber foods and consuming a lot of Colonic Cancer was detected less than other types of cancer are shown. And a large volume of stool, reduction of some carcinogens and the intestine provides a more rapid disposal. In this way, at least in contact with bowel cancer-causing substances and decreases the likelihood of developing cancer.High fiber diet and diverticulosis
Colonic diverticula, bowel wall and keseleşmelerdir cepleşmeler. Develops slowly. Usually do not cause problems, but sometimes the inner membrane of the vesicles rupture and inflammation of the abdomen (peritonitis) may result. Apseleşebilirler some cases as a result of perforation. Sometimes iltihaplanırlar vesicles. This is called Divertikulitis.
Posada (fiber)-rich food consumption can help prevent this problem occurring. Large-volume, scrub with a soft wall of the large intestine as a result prevents the formation of feces. For this reason, hard stool colon (constipation continuous state) less than the formation of contracts and the diverticula is reduced or stops.HIGH-CHOLESTEROL DIET AND posalı
Soluble dietary fiber sources, the bad cholesterol (LDL) binding to the intestine and absorbed, provides disposed of, and lowers cholesterol. Acids in the intestinal secretion of cholesterol in the gallbladder of a pulp made of waste material in passage helps. As a result, a smaller amount of dietary cholesterol absorption by the body is provided.Fiber DIET AND GAS PROBLEM
Is an expected side effect of taking high-fiber diet and şişkinliktir intestinal gas. Therefore, your diet slowly to raise the rate of sediment is required. The effect of intestinal gases and waste materials along with the squeezing of water from the food fiber to prevent constipation is very important.
People are generally made from beans and cabbage type vegetables, to complain about gas. One reason for this in the right enzymes to digest carbohydrates, with some people not so. Intestinal wall of the enzymes needed for digestion of some carbohydrates by the body impairs the production of digestive function and gas formation occurs. This situation causes people to feel themselves, gas and bloating. gas forming foods, milk, wheat germ, onions, carrots, celery, bananas, grapes, dried apricots, prune juice and sorbitol'dür (fruit sugar).
Legumes are some methods that caused the gas to become harmless.
- Preparing legumes and soak overnight in water with clean water and other fooddo. Do not use the soaking water. Soaking water gas maker of some carbohydratesabsorbs.
- Enough to take the time to cook legumes. So easy digested.
- Leguminous plants, or similar foods that could inconvenience people take small portions.
- Drain and rinse with fresh water, canned juice are legumes.
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