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dietary fiber: to detoxify and prevent disease

What is dietary fiber?

is the part of plants that can not be digested by our digestive system but may be slightly attacked by bacteria that are present in the large intestine.

How many types of fiber exist?

According to its solubility in water, divided into soluble and insoluble.

Sources of soluble fiber

* * oat bran, rolled oats
rye

* * * pulp
vegetables and vegetable seeds and fruit
* flax seeds, sesame and sunflower
* dried fruits

Soluble Fiber: Features

* lower blood cholesterol
* regulate blood sugar levels * providing satiety


Sources of insoluble fiber

* bran

* * shell grains and fruit and vegetable skins
* nuts * seeds


insoluble fibers: Functions

* enhance the role
intestinal
THE BENEFITS OF FIBER:

Prevents:


* Obesity * Diabetes * Constipation


* * Diverticulosis Colon Cancer
* Hypercholesterolemia (high blood cholesterol)

How do the fibers in our body?

The fibers are the property of binding to cholesterol, bile acids and other toxic substances to facilitate their removal. They possess the ability to moisturize achieving that increase stool volume and easier evacuation.

foods that contain them usually contain fewer calories and give a feeling of fullness, so they are a real advantage for those wishing to lose weight.

always advised to consume a natural fiber, ie through consumption of foods rich in them. This will in turn incorporate vitamins and minerals.

When ingested significant amounts of fiber, is recommended at a time, drink plenty of fluids.

Recommendation fiber is 25 to 35 grams according to various International Associations of Nutrition.
How
increase fiber intake?

· Replace white bread with whole wheat bread or water crackers or whole bran cookies

· incorporate wheat bran and / or oats to different preparations such as soups, broths, puddings, fillings, milk, yogurt, tortillas, breaded batter.

· Eat whole grains (eg rice) and vegetables

· Eat vegetables and fruits; the latter, as far as possible in shell (well washed)

How can meet the daily recommendation of fiber?

-2 slices of bread or 6 double bran bran or wholemeal biscuits
+ -4
unpeeled fruit or dried fruit 1 pair
+ -2
generous portions of vegetables (1 serving raw)
+ _1 portion
some grain or legume

+ -1 tablespoon flax seeds, sesame or sunflower
+ -2 tablespoons bran


may sound a lot but in reality, if you incorporate these foods does not cost much to get to meet the recommendation daily. Another reality is that consume muy poca fibra y es necesario aumentar su consumo por todos los beneficios que más arriba se detallan.
Quienes no estén acostumbrados a ingerir fibra, deben hacerlo en forma paulatina, con el objeto de estimular la función intestinal gradualmente y no sufrir los trastornos comunes que se pueden presentar cuando se incorpora fibra en forma brusca a la alimentación (cólicos, distensión abdominal, flatulencia).

Comer más fibra ayuda a reducir grasas

Senior Men who ate two daily bowls of cereal with high percentages of fiber - for 12 weeks - reduced their intake of fat and cholesterol.

In a study by the University Colorado State a group of men between 50 and 75 years of age who consumed hot and cold cereal for breakfast and snacks, the contribution of fibers of two portion was 14 grams - added more grain to complete the 30 grams daily.

In twelve weeks there was an average drop of 10% fat consumption (of 91 to 82 grams ) and reduced the equivalent in calories from fat from 32 to 28%. Saturated fat fell to less than 10% of total caloric intake, and dietary cholesterol fell by 31%, from 374 mg. to 239 per day.

The calorie intake was the same but the improvement in the amount of fat and cholesterol resulted in a lower risk of cardiovascular disease.

Men in this study consumed oats, high in soluble fiber, or wheat cereal, high in insoluble fiber. Both types of fiber are excellent for health. Soluble fiber (Fruit and oats) reduces blood cholesterol and glucose uptake. The insoluble (wheat and vegetables in general) supports the passage of food through the digestive system and makes it easier bowel movement.

The conclusion of these researchers to reduce cardiovascular risk is that the public should consume a diet high in fiber different whole grains, legumes, vegetables and fruits. All these contain vitamins, minerals and phytochemicals.

Source: American Heart Association - Healthy News

Cereals and legumes to prevent chronic diseases

Studies show that, in general, increased consumption of dietary fiber is associated with a lower incidence of colon cancer, including cancers.
has formulated a hypothesis that legumes, and soybeans in particular, reduce the risk of some cancers.
There is evidence that fiber and whole grains in the diet are associated with a reduced risk of arterial disease CHD and some cancers, while pulses appear to have a promising role.

Source: cereals, vegetables and reduced risk of chronic disease: evidence from epidemiological studies. Lawrence H. Kushi, Katie A. David R. Meyer Jacobs Jr., J. Am Clin. Nutr. 1999, 70 (suppl) 415S8S.

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Quality, not quantity!

By: Mark Blessing

Not long ago it was said by various means that we should reduce consumption
fat for health reasons, and bet by the
carbohydrates as the primary source of food.
then started a new trend: Eat less fat and carbohydrate loading your diet.

carbohydrates contain less fat but this is like everything
in life, if you eat too many, easily converted to fat.
Since most people think of carbohydrates as starchy foods such as bread or pasta
, the trend quickly spread.

Luckily fruits and vegetables are also called
carbohydrate complex and digested by the way we can call
as good as they do in a slower way that
helps reduce appetite and keep blood sugar levels stabilized.

These we can find good carbohydrates in vegetables and fruits fresh
colorful, such as peppers, carrots, tomatoes and spinach
. Now let's talk a term known as "IG".

GI = Glycemic Index

The GI is a system that tells us how quickly a particular food
produce an increase in blood sugar levels. Then
high GI foods produce a rapid rise in blood sugar
while low GI foods produce a slower increase
.

The IG goes 0 to 100 and uses pure glucose as a reference point
with a maximum value of 100.

Example: a banana has a GI of 62, which means that
increases the blood sugar levels by 62 percent as pure glucose. We can classify
then food with a high, medium or low glycemic index. So we
:

* values \u200b\u200bbelow 55 indicate a low GI
* between 55-70 are medium GI foods with foods
* score above 70 have a high GI ================================

low GI foods

Apples (39), orange (40 ), pears (38), soybean (15), red beans (29)
lentils (29), porridge (49), rye bread (41),
ear of corn (35), peanuts (15).


high GI foods

White bread (70), French bread (95), white rice (70), boiled potatoes (85),
mashed potatoes (90), cooked carrots (85)

- Only given a GI value of foods containing carbohydrate, IG
given to meat, chicken, to eggs, fish or cheese.

- Processed meats such as sausages can be included because
contain flour, which is a carbohydrate.

- The low GI can help to control appetite
creating a feeling of fullness longer after eating,
ideal for weight control.

- fats and proteins cause
carbohydrates are absorbed more slowly, while the GI of foods can be
affected by cooking, processing, maturity and variety,
what makes it difficult to classify precisely the GI of a food
typical.

- The high-GI foods can you
be useful after exercise when sugar reserves
muscles need to be returned quickly.

To achieve a balanced meal should include a mix of
food - fats, proteins and carbohydrates.
to include low GI foods at each meal the body takes longer to absorb the
carbohydrates, which helps to make the overall absorption is slower
also encouraging levels of blood sugar between meals
maintained.

choosing low GI foods, will not only bring more stability
energy to the body but you're giving antioxidants,
anti-aging nutrients.

This is a list of guidelines that will help you choose
quality and not quantity ...

1 - Choose foods high in nutrients.

2 - Increase the range to get the full spectrum of vitamins and minerals
.

3 - Remember that complex carbohydrates give you a
slow release of energy, while carbohydrates cause fluctuations
simple. Try to include low GI foods at each meal
thus help stabilize the energy release and avoid
appetite between meals.

4 - NEVER skip breakfast - it's the most important meal of the day
need to fill your fuel tank
provide energy to brain and body.

5 - Reduce consumption of processed foods, refined white -
bread, pasta, muffins, and cookies. Opt for whole foods in their
place. You can even find whole wheat crackers in
some establishments.

6 - Remember to drink water throughout the day to keep
cells of your body well hydrated. Avoid fizzy drinks as
deplete minerals from the body!

7 - Make great binge creates fatigue, because the digestive system and liver
must do to process the load. Avoid
fullness and eating smaller amounts more frequently
throughout the day and feel less lethargic
/ a.

8 - Double your intake of vegetables you eat per day, half eaten as a salad
raw, lightly cooked the rest
(steamed or grilled) and is retained
fiber and nutrients.

9 - A can be consumed locally grown produce in season
organic (ie organic farming) to avoid
agents chemicals used in agriculture and harmful.

10 - Do not get obsessed with removing the fat of all, these are vital
health, but instead avoid saturated fats and
hydrogenated and replace them with omega 3, 6 and 9 (oil
fish, nuts and seed and of course olive oil.)

11 - repair proteins and generate body cells -
essential as we grow older. Choose quality over quantity
- lean protein, white meat, game, fish, soy and
reduce consumption of red meat.

12 - Include more soy in your diet - one of the most GI foods under
available.

13 - Replaces common table salt, organic sea salt, rich in minerals
.

with the concept of foods rich in antioxidants
low GI, you enjoy better control
on your overall health.

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How to reduce the burden of obesity and overweight? Obesity and Overweight

Obesity, overweight and related diseases they are largely preventable.

individual level, people can:

• achieve energy balance and a healthy weight.
• reduce the intake of calories from fats and shift fat consumption of saturated to unsaturated fats.
• increase consumption of fruits and vegetables, legumes, whole grains and nuts.
• reduce the intake of sugars.
• Increasing physical activity (at least 30 minutes of regular physical activity of moderate intensity most days). To reduce the weight may be needed more activity.

The implementation of these recommendations requires sustained political commitment and collaboration of many stakeholders, public and private. Governments, international partners, civil society, NGOs and the private sector have vital roles to play in creating healthy environments and making available affordable and healthy diet options. This is especially important for the most vulnerable sectors of society (the poor and children) who have limited choices about the food they eat and the environments in which they live are more limited.

initiatives in the food industry to reduce portion sizes and fat, sugar and salt in processed foods, to increase introduction of innovative, healthy and nutritious, and to review current marketing practices could accelerate health gains worldwide.

STRATEGY WHO prevent overweight and obesity

The WHO Global Strategy on Diet, Physical Activity and Health, adopted by the Assembly of Health in 2004, describes the actions needed to support the adoption of healthy diets and regular physical activity. Strategy calls on all stakeholders act global, regional and local levels and aims to achieve a significant reduction in the prevalence of chronic diseases and their common risk factors, and particularly unhealthy diets and physical inactivity.

The work of WHO on diet and physical activity is part of the overall framework of prevention and control of chronic diseases for the Department of Chronic Diseases and Health Promotion , whose strategic objectives include: encourage health promotion and prevention and control of chronic diseases, promoting health, especially among poor and disadvantaged; halt and reverse the adverse trends in risk factors for common chronic diseases, and prevent premature deaths and avoidable disability due to major chronic diseases.

This work is complemented by the Department of Nutrition for Health and Development, whose strategic objectives are to promote healthy diets and improve nutritional status of the population throughout life, especially among the most vulnerable, which provides support to countries to develop and implement programs and policies cross-national food and nutrition that will face the double burden of nutrition-related diseases and contribute to achieving the Millennium Development Goals.

Source: World Health Organization (WHO)

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