Dietary fiber not only helps with bowel movements, but also reduces fat absorption! Eat with fried food to promote metabolism

Did you know? Vegetables and fruits not only promote intestinal peristalsis and help defecation, but also have a benefit that many people don’t know. That is, the "dietary fiber" in them can absorb oil and reduce the body's absorption of fat, which is good for body shape and cardiovascular health. Next time you eat fried or greasy food, don’t forget to pair it with rich dietary fiber to resist the attack of the fat army!

There are two types of dietary fiber, which can accelerate metabolism and make you lighter

What exactly is "dietary fiber"? In fact, it is a kind of nutrient in plants that cannot be digested by the human body. It is a large category that includes cellulose, pectin, oligosaccharides, alginate, etc.

Dietary fiber is not only found in vegetables and fruits, but is also rich in whole grains, root vegetables, beans, nuts and seeds, konjac and other foods. Dietary fiber can be divided into "soluble dietary fiber" and "insoluble dietary fiber" depending on whether it is soluble in water.

Vegetables and fruits not only promote intestinal peristalsis and help defecation, but also have another benefit that many people don’t know, which is that the “dietary fiber” in them can absorb fat.

"Soluble dietary fiber" can absorb oil, reduce the absorption of fat and cholesterol, help regulate blood lipids, increase satiety, delay the rise in blood sugar after meals, help the growth of good intestinal bacteria, etc. If the intestines are healthy, the body's metabolic ability will naturally be better. "Insoluble dietary fiber" can mainly increase stool volume, promote intestinal peristalsis, help reduce constipation, enhance the excretion of toxins and waste in the body, accelerate body metabolism, and make you light and healthy.

Enjoy a high-fat diet with fiber wisely

Did you notice? Soluble dietary fiber can help reduce fat absorption. Not only should we consume it in a balanced way during our three meals a day, but when we feel like eating fried fast food, big fish and meat, we need to pair it with foods rich in dietary fiber!

For example, when eating French fries and chicken nuggets at a fast food restaurant, order an extra serving of lettuce salad or fruit slices to go with them; when tucking into high-fat dishes such as stir-fried beef with green onions and large intestine with shredded ginger at a stir-fry restaurant, don't forget to add some stir-fried seasonal vegetables, which can also supplement dietary fiber and help reduce fat absorption.

When eating French fries and chicken nuggets at a fast food restaurant, order a side salad or sliced ​​fruit to go with it.

Eat enough dietary fiber every day, high-fiber foods can help

As for ordinary days, although the food may not be so greasy, dietary fiber is still essential! In fact, there is no definite standard for how much dietary fiber each adult needs to consume every day, but it is generally recommended to supplement 25 to 35 grams per day.

So how can we eat to get rich dietary fiber? Many foods in our life contain a lot of dietary fiber. In addition to common leafy vegetables, there are also bitter melon, corn, orange, black bean, kiwi (green flesh), green broccoli, passion fruit, day lily, snow lotus seeds, onion, white fungus, small coix seed, etc., which can be used as a good source of dietary fiber.

Intake of dietary fiber for three meals, easy combination of whole grains, vegetables and fruits

In fact, it is not difficult to eat enough dietary fiber every day. It is recommended to spread it over three meals as much as possible, rather than concentrating it all in one meal, so as not to cause a burden. For example, for breakfast, you can eat oatmeal, multi-grain bread, or whole-wheat toast with soy milk or barley milk; for lunch, choose brown rice as the staple food, and choose a few more vegetables as side dishes, and eat a fist-sized fruit (such as an apple or orange) after the meal.

For dinner, you can replace part of the rice with sweet potatoes and taro. If you want to drink soup after dinner, you might as well choose soup made with fresh corn or bamboo shoots, and eat it together with fiber-rich ingredients. It is also a good way to supplement dietary fiber!

If you want to drink soup after a meal, you might as well choose soup made from fresh corn or bamboo shoots and eat it together with fiber-rich ingredients. This is also a good way to supplement dietary fiber!

Eat less high-fat foods, and eat more dietary fiber if you break the rules

However, if you want to avoid excessive fat and calories, you still have to start by controlling your diet and try to eat less high-fat meat, fried foods, etc. Occasionally, when you really want to satisfy your cravings, you must remind yourself to supplement with an appropriate amount of vegetables, fruits, beans (such as mung beans, red beans), nuts (such as almonds, pistachios), whole grains and other foods rich in dietary fiber to maintain a slim figure and stay healthy!