Now people are increasingly looking for the concept of "coarse". The reason for this is mainly because "coarse" foods are rich in dietary fiber. However, the facts are not what people think. The more foods with thicker tastes, the more dietary fiber they contain, and the thicker the dietary fiber, the healthier they are. When it comes to foods rich in dietary fiber, people tend to think of celery sticks, Chinese wolfberry quail, and leek ribs. These are foods rich in crème and have a rough taste. Ma Guansheng, deputy director of the Institute for Nutrition and Food Safety at the Chinese Center for Disease Control and Prevention, told the Life Times that although some foods are not harsh, they are also rich in dietary fiber. Taking celery as an example, its dietary fiber is actually not very high. The "roasty" with rough taste is the vascular bundle structure in the plant tissue and is not equal to dietary fiber. Dietary fiber can be divided into two categories: soluble dietary fiber and insoluble dietary fiber. The rough-tasting parts of the food are mainly insoluble dietary fiber, which is commonly referred to as crude fiber, while the soluble dietary fiber does not have the rough taste. Therefore, a large amount of crude fiber does not necessarily mean that the total dietary fiber is relatively high. For foods such as sweet potatoes and peas that do not have "gluten", the total dietary fiber content is very high. So, is the insoluble "crude" fiber better than soluble dietary fiber and more beneficial to health? He Jiguo, associate professor of the College of Food Science and Nutritional Engineering at China Agricultural University, told the "Life Times" reporter that dietary fiber is also Not as thick as possible. Both dietary fibers are good for health, but the health benefits are slightly different. For example, soluble dietary fiber has a good effect on lowering serum cholesterol and reducing the risk of coronary heart disease. Insolubilized dietary fiber has great benefits in preventing constipation and preventing colon cancer. In addition, soluble dietary fiber in the digestive tract will be softer, suitable for people with poor gastrointestinal function; insoluble dietary fiber, gastrointestinal stimulation will be greater, if the gastrointestinal function is not very good, try to eat less are "muscle" Insoluble dietary fiber has more food. What foods in daily life are rich in dietary fiber? Ma Guansheng said that dietary fiber is abundant in vegetables, fruits, coarse grains, grains, beans, and bacteria and algae. All kinds of beans, such as black beans, soybeans, red beans, mung beans, etc., are the first of the dietary fiber content, and the soluble and insoluble fiber content is the highest, which is several or even ten times that of many fruits and vegetables. Fungus, kelp, wakame, mushroom and other algal foods are also rich in dietary fiber. The root vegetable dietary fiber content is also more, such as carrots, sweet potatoes, hawthorn and so on. Finally, Ma Guansheng reminded that dietary fiber is not as good as it can be. If too much intake, it will interfere with the absorption of other nutrients. Some special populations, such as those suffering from malnutrition, suffering from gastrointestinal diseases or having digestive tract surgery, and those with senile constipation, cannot consume too much dietary fiber. KN95 masks and other respiratory protection series
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What kind of dietary fiber is healthy