Dietary fiber

Dietary fiber

Compilation and arrangement: Engineer Javidi

The main properties of dietary fiber:……………………

– Prevention of colon and breast cancer – – Heart problems – – Obesity – Type 2 diabetes

– Cholesterol-reduction – antihypertensive

Classification of types of fiber in the diet……………………..:

Fibers are divided into two categories, soluble and insoluble.

Insoluble fiber:

It is resistant to the enzymes of the human digestive system and does not decompose – volume

They increase stool and are anti-constipation: available in wheat bran-wheat flour-types of vegetables

– Nuts.

Soluble fiber:

Soluble fibers are fermented and partially absorbed in the digestive system.

Available in: Oats – Oats – Fruits – Beans.

Properties of soluble fiber in water:

– Increasing the absorption of minerals: production of gel and by reducing the speed of food in the intestine and absorption of elements

Because they increase iron-magnesium and zinc.

– The mechanism of increasing the absorption and antioxidant power of fiber:

Viscous fibers adhere to the antioxidant of food and protect it from the bite of enzymes during the digestion process and ensure safe absorption in the intestines.

The process of reducing cholesterol by fiber:

Adherent fibers cling to food cholesterol and make it indigestible

and is absorbed.

The process of lowering blood pressure by fiber:

Adhesive fibers help to reduce blood pressure by increasing sodium excretion.

The process of regulating bowel movements and stool consistency by fiber:

Fermentable fibers in the large intestine with the help of existing bacteria

converted to butyric acid (short chain fatty acid) and primary fuel of colon cells

provide

– The process of regulating liver and muscle function by fiber:

Fermentable fibers in the large intestine (action with the help of existing bacteria are converted into propionic and acetic acid to fuel liver cells and muscles, also propionic acid reduces some cholesterol again (inhibitory effect on

HMG-COA reductase, this enzyme has the role of producing cholesterol from the liver.(

– The process of reducing harmful intestinal bacteria by fiber:

 The fibers reach the consumption of beneficial bacteria for the intestine and prevent the growth of harmful pathogens.

– Poisoning in overdos:

Consuming more than 50 grams per day causes intestinal obstruction.

Types of fiber:

1). Lignin:

Inside the roots of vegetables – fruits – edible seeds – types of berries

2). Pectin:

Available in apple-strawberry-citrus

3).types of mucilage:

Khakshi glaze – sherbet egg – asparagus

4). Hemicellulose:

Available in cereal bran – wheat and rice bran and…

5).Cellulose:

Available in bran – legumes – peas – root vegetables – types of cabbage and lettuce

– Apple – sacral covering of the outer shape of the seed

6). Polyfructose:

Inulin enriched with oligofructose

7). Starch resistant to digestion:

 long chain glucose (some starch is not digested).

 Available in bananas and potatoes

Food sources in terms of fiber: ………………………………….. ….

1).Foods with a lot of fiber (2.5 to 5 grams of fiber):

Barley and bran, beans, peas, lentils, whole wheat flour, dates, pears, plums, spinach, artichokes, artichokes, broccoli, peaches and raisins.

2).Foods with medium fiber (2 to 9.4 grams of fiber)

 Including: eating all kinds of vegetables, celery, carrots, corn, figs, apples with skin, oranges, almonds and pistachios.

3). Foods with low fiber (less than 2 grams of fiber):

All kinds of fruit juices, apples without skin, grapes, cereals without bran, foods such as white flour, pasta without fiber, compotes and

Industrial fruit juices are very poor in terms of fiber.

Factors that reduce fiber absorption:……………….

Not chewing well.

Discomforts and diseases caused by fiber deficiency:

– Breast cancer – Obesity – Gallstones – Colon cancer – Constipation – Diabetes – Heart diseases-vascula –

High cholesterol – irritable bowel syndrome (a type of colic) – diverticulitis (inflammation of diverticulitis in the inner surface of the intestine) -Syndrome X (mental retardation).

Fiber sources in the order of fiber-rich to fiber-poor:

1 cup of white beans 19.11 > 1 cup of dried peas 16.27 > 1 cup of lentils

15.64 > 1 cup of pinto beans 15.39 > 1 cup of beans 13.16 > 1 cup of plain beans 11.33 > 0.33

cup of barley 10.61 > 1 cup of soybeans 10.32 > 1 cup of avocado 10.05 > 1 cup of wheat

8.19 > 1 cup of green peas 7.58 > 1 cup of winter squash 5.74 > 1 pear 5.52 > 1 cup of cabbage

Broccoli 5.15 > 1 cup spinach 4.32 > 1 cup green beans 4.00 > 1 cup cabbage 2TBS>3.90

Flax seed 3.82 > 1 cup asparagus 3.60 > 1 cup carrot 3.42 > 1 orange 3.14 >

– The amount of fiber needed by the body at different ages (grams per day(:

3-1- 19 years old (child(

2678-4- year 25 grams (child(

9-13- 31 years old (boy(

9-13- 26 years old_(girl)

14-18-years 38 grams (male)

14-18-years 26 grams (female)

19- to 50 years – male 38 grams

19- to 50 years old – woman 25 grams

51- Above 30 grams (male)

51- Above 21 grams (female)

-Pregnant women under 18 years old, 28 grams

– Pregnant women 18 and later 28 grams

Good luck – Javidi