Having trouble losing weight and suffering from constipation? Eat this one pill to get slim and high in fiber, and help clean your intestines

In order to have a slim figure, many people often choose to diet, hoping to reduce their waist circumference by one inch by reducing calorie intake! However, improper dieting methods will not only slow down the body's metabolism and hinder weight loss, but also, when food intake decreases significantly, the amount of stool will also decrease, reducing the intestinal motility rate. If not enough dietary fiber and water are supplemented at this time, it will easily lead to annoying constipation problems, which will seriously affect health!

Supplement dietary fiber to increase satiety and improve constipation

Why is it important to supplement dietary fiber if you want to be slim, healthy and fit? From a nutritional perspective, moderate intake of dietary fiber not only increases satiety, delays stomach emptying, stabilizes blood sugar, and makes people less likely to feel hungry, but also promotes intestinal peristalsis, increases stool volume, promotes the reproduction of beneficial intestinal bacteria, enhances the body's excretion of old waste materials, and improves constipation. For people who are trying to control their weight, moderate supplementation can help avoid hunger and maintain good environmental protection in the body.

Not enough to eat? 90% of Chinese people consume less than 2/3 of the recommended dietary fiber intake

Although moderate dietary fiber supplementation has many benefits for the human body, a survey by the Taiwan Cancer Foundation found that more than 90% of the Chinese population have a seriously insufficient intake of dietary fiber; the average daily dietary fiber intake is only 15 to 20 grams, less than 2/3 of the daily recommended intake (24 to 35 grams) by the Ministry of Health and Welfare. In the long run, it will not only increase hunger, causing problems such as irregular bowel movements and constipation, but it may also significantly increase the incidence of colorectal cancer!

Eat this "high-fiber fruit king" pear to supplement dietary fiber

Therefore, learning how to correctly supplement dietary fiber in daily diet is a very important topic for modern people, especially those who want to lose weight. If you want to fully supplement dietary fiber, the key is to remember the "Fruits and Vegetables 579", which means 5 servings a day for children (1 serving is the size of a fist), 7 servings for women, and 9 servings for men. Eat more natural fruits and vegetables, such as pears, oranges, grapes, figs, as well as celery, bean sprouts, broccoli, cabbage, lettuce, etc., which are good choices.

Among them, the seasonal fruit pear, which is sweet and rich in water and known as the "king of high-fiber fruits", is an excellent choice. It not only has only 100 calories, but also has the characteristics of zero sodium and zero fat. According to the US Food and Drug Administration and the Ministry of Health and Welfare's Food Nutrition Database, a pear weighing about 166 grams has a dietary fiber content of up to 6 grams (3.6 grams per 100 grams); this is not only 2.5 times the 4 grams of kiwi fruit and 1.7 times that of oranges of the same weight, but also reaches 24% of the Ministry of Health and Welfare's recommended daily dietary fiber intake for adults, which is considerable.

High fiber and low calories! Study: Eating one pear a day can help control weight

Most importantly, according to a 2015 study published in the journal Nutrition and Food Science, researchers from Louisiana State University analyzed the nutritional intake of fresh pears and the overall diet quality of 24,808 participants aged 19 and above in the National Health and Nutrition Examination Survey from 2001 to 2010. The results showed that people who ate pears had lower dietary fat and added sugar intake, and eating one pear a day could help control weight.

Eating pears wisely has these benefits. High in fiber and low in calories, suitable for all ages

The nutritional value of pears is more than just this! In addition to its high dietary fiber content, it is also rich in vitamins A, B2, C, as well as various minerals such as potassium, calcium, and iron. In addition, pears also contain malic acid and citric acid. Moderate intake can help quench thirst and promote urination. Their alkaline properties can also help adjust the acidic constitution of modern people.

In addition, the sweet and juicy pear has a unique soft texture. The pear is "soft but not hard" and has only 100 calories per piece. It is very suitable for those who are afraid of getting fat, those who eat out for three meals a day and do not get enough dietary fiber, as well as the elderly and children with bad teeth.