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Get To Know Better Of Dietary Fiber
Risun Bio-Tech Inc | Updated: May 02, 2017

Get To Know Better Of Dietary Fiber--- 6 question to read dietary fiber

 

     Today, "dietary fiber" is no stranger to many people, but not many people really know it. In this installment, I'm going to talk a little bit about the dietary fiber, and let you make up your dietary fiber.

 

    What is dietary fiber? By experience, dietary fiber is plant-based foods in chewing texture is coarser, not easily digested, such as the skin of food and fruits, vegetables in the "jin" and so on. From a scientific definition, dietary fiber is a sugar that can't be digested by the human body.

 

    How many kinds of dietary fiber? From the chemical structure, dietary fiber is mainly divided into the following categories, one is starch polysaccharide, such as cellulose (most of the major component of plant cell wall), hemicellulose, and plant polysaccharides, pectin, guar gum, etc.), microbial polysaccharide (xanthan gum, etc.), etc.; The second is a low polysaccharide, such as low polyfructose (which is rich in Onions and lettuce); The third is resistant starch, which includes the return of direct chain starch (the starch that is formed when the food is cooked and cooled); Four are other dietary fiber, such as lignin (not polysaccharide, in cell wall), etc. According to the solubility, dietary fiber is divided into soluble dietary fiber and insoluble dietary fiber two categories, are mainly soluble dietary fiber pectin, gum, algin, bean gum and AGAR, some oligosaccharides and a handful of hemicellulose, etc; Insoluble dietary fiber is mainly cellulose, partially cellulose, lignin and so on.

 

    What are the benefits of dietary fiber? Different sources of dietary fibre chemistry differ greatly, and the health benefits are different. In general, the soluble dietary fibre and resistant starch quality of a material soft, was fermented in whole or in part, in the large intestine can help human body control cholesterol and blood sugar level, is advantageous to the prevention of chronic diseases such as heart disease and diabetes. Insoluble dietary fiber is a stronger texture, and their main function is to promote bowel movement and prevent constipation. To be sure, the function of these two types of dietary fiber is not absolute, and sometimes overlap and cross, they are low energy and filling effect, and help to slow down the emptying of the stomach, for controlling food intake and increase satiety have help. In addition, the resistant low polysaccharide, resistant starch and so on are good "probiotics", which can stimulate the growth of beneficial intestinal flora. Studies have shown that a moderate amount of dietary fiber can also help reduce the risk of cancer such as colon cancer and breast cancer.

 

    How much should dietary fiber be eaten per day? The Chinese nutrition association recommends that adults should consume 25 to 30 grams of dietary fiber per day. However, a survey by the Chinese center for disease control and prevention showed that the amount of dietary fiber in our population was just 10.9 grams per day, not enough.

 

    Which foods are rich in dietary fiber? Dietary fiber is rich in fruits, vegetables, legumes and algae. All kinds of beans, such as black beans, soy beans, red bean, mung bean dietary fiber supplement, soluble and insoluble dietary fiber content is particularly high, is a lot of fruits and vegetables several times or even dozens of times. The fungus, such as wood, seaweed, cronyism and mushroom, also contains rich dietary fiber. Root vegetables also contain more fiber, such as carrots, sweet potatoes and potatoes.

 

    What should dietary fiber be aware of? The soluble dietary fiber is soft, and the digestive tract is small and suitable for people with poor gastrointestinal function. Insoluble dietary fiber is more stimulating to the stomach, if the gastrointestinal function is not very good, try to eat less "reinforcement" and contain insoluble dietary fiber. In addition, dietary fiber supplement is not the more the better, too (more than 75 g/day), may cause gastric bowel to bilge gas, irritable bowel syndrome patients, children and old people is more apparent. In addition, too much dietary fiber can also affect the absorption of minerals such as calcium, iron, magnesium, and even the risk of stomach cancer.