Dietary fiber is environmentally friendly in the body! Pears are high in fiber

In winter, we drink less water, do not like to exercise, and often have intestinal obstructions. Even in winter, we can supplement dietary fiber through seasonal fruits. Among winter fruits, pears can be called "the most unique fruit". They are not only low in calories, but also rich in dietary fiber. Nutritionists emphasize that there are many varieties of pears, and on average every 100 grams contains 3.6 grams of dietary fiber, which is far more than kiwi and banana, making it a healthy fruit source of high dietary fiber.

There are many varieties of pears, whether red or green, they are all popular among female consumers. (Photo/Information)

Nutritionist Su Yanchen pointed out that dietary fiber is a non-starch polysaccharide that cannot be digested by the human body. It is widely found in plant foods such as grains, root vegetables, nuts, beans, vegetables and fruits. It is not only very important to the human body, but has recently been called the "sixth nutrient" besides carbohydrates, fats, proteins, vitamins and minerals.

Insufficient dietary fiber can easily cause red flags in the intestines

The National Health Administration recommends that people consume 25 to 35 grams of dietary fiber per day. However, surveys have found that more than 90% of Chinese people have a seriously insufficient intake of dietary fiber, with an average daily intake of only 15 to 20 grams, less than 2/3 of the recommended amount. For people who are prone to constipation and gastrointestinal discomfort, their health is more likely to be in jeopardy due to deficiency.

In fact, in addition to preventing and improving constipation problems, dietary fiber has many benefits to the human body. It not only helps maintain the health of the intestinal environment, helps the growth of good bacteria in the intestines, and enhances immunity, but also because dietary fiber is low in calories, it can increase satiety and help lose weight.

Among winter fruits, pears can be called the "most unique fruit". They are not only low in calories but also rich in dietary fiber. (Photo/Information)

Pears have more dietary fiber than kiwi and banana

When choosing foods rich in dietary fiber, nutritionist Su Yanchen recommends that in addition to the five fruits and vegetables a day, you should choose more fruits that are rich in dietary fiber and less sweet. For example, pears are rich in dietary fiber and have a sweet, juicy and soft texture. They are a good choice for women who are afraid of getting fat, office workers who do not eat enough vegetables, grandparents with bad teeth, or infants who are just starting to grow teeth.

In particular, in addition to being rich in dietary fiber, according to the Taiwan Food Nutrition Database of the Ministry of Health and Welfare, Executive Yuan, every 100 grams of pears contains 60 calories, 83.5 grams of water, 0.3 grams of protein, 0.3 grams of fat, 15.6 grams of carbohydrates, and 3.6 grams of dietary fiber, far exceeding the 2.4 grams of kiwi and the 1.6 grams of banana.

Pears are eaten soft rather than hard. Ripe fruits should be stored at warm temperature.

There are many varieties of pears. Whether it is a red pear or a green pear, the principle of "eating soft pears, not hard pears" should be followed when eating. It is recommended that unripe pears should never be put in the refrigerator, because they are late-ripening fruits. Leaving them at room temperature for 2 to 3 days can convert the starch in the pulp into sugar, which not only produces a unique fruity aroma, but also increases sweetness and moisture.

As for how to determine the best time to eat pears? Nutritionists recommend that since pears ripen from the inside out, you should press lightly on the top of the stem with your thumb before eating. When you feel it become soft, that is the best time to eat it. In particular, the crunchy texture of Western pears is different from that of Oriental pears. They are available in Taiwan from now until June of next year, so grab them now while they are fresh.