Nutrition

Tips for a healthy digestion

Your stomach will accept whatever you give. However, some food tend to move more easily and quickly through the digestive tract and may help him to function properly. These are the foundation of a healthy diet. Food of vegetables, fruits and foods made ​​from whole grains – contain beneficial vitamins and minerals and compounds that may protect against cancer (phytochemicals). Food is also an excellent source of fiber, adietary compound that is very important for digestion.

The importance of fibre

Fibre has two forms – soluble and insoluble. Soluble fiber absorbs water amounts to 15 times their weight as they cross the digestive system, thus causing stool softer. They are found especially in oatmeal, vegetables and fruits. Insoluble fiber found in vegetables and whole grains substantiate the seat. Formed stools but help prevent constipation, diarrhea and symptoms of some forms of bowel irritability.

These actions fall also pressure on the intestinal wall, thereby reducing the risk of hemorrhoids and diverticular disease, a condition in which some prominent forms of the intestinal wall. Fibers have other benefits. It has been shown that the soluble can lower cholesterol by increasing the amount of bile acids excreted in the stool. To produce more bile acids, your liver takes more cholesterol from circulation. Fiber can also improve diabetes control by slowing the release of blood sugar.

Some studies suggest that rich diets in fiber protects against colon and breast cancer. Other studies did not confirm this relationship. It is possible that other components of foods high in fiber, such as phytochemicals,protective agents to be true. Unfortunately, many people do not eat enough fiber. Typically, Americans consume 10 grams of fiber a day.

Dietary guidelines recommend a double quantity. To improve fiber consumption and to promote overall good health, these are the types of food and amounts recommended to be consumed every day. Preferring these food, you limit fats, slow digestion and excess fat can cause heart burn, bloating and constipation, along with an increased risk of cardiovascular disease, diabetes and perhaps even colon cancer.

Benefits of food from our alimentation

Derivatives of grain – cereals, bread, rice and pasta – are rich in complex carbohydrates full of energy and provides important nutrients, including fiber. Along with fruits and vegetables, grain derivatives should be based on your daily nutrition. Choose, where is possible, whole grains because they contain more fiber than refined.

Vegetables: at least 3 servings. Vegetables have few calories and almost no fat. They provides fiber, vitamins, minerals and phytochemicals.
Fruits: at least 2 servings. They generally have fewer calories and little fat or no fiber but contain beneficial vitamins, minerals and phytochemicals. Fresh fruits are generally rich in fiber than canned. Dried fruits contains fiber, but also contain more calories.

Dairy products: 2-3 servings. Milk, yogurt and cheese are our main sources of calcium and vitamin D, which helps the body absorb calcium. It also provides the necessary protein to build and maintain body tissues. Dairy products are high in fat and cholesterol, so it would be ideal to choose the partial or total fat.

Chicken, seafood and red meat: no more than 3 servings. These food are rich sources of protein, vitamin B, iron and zinc. However, because even the weakest portions of fat and cholesterol, you should limit your portions to a maximum of 180 grams.

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