Fiber Benefits
Once the fiber is considered as a forgotten nutrient because its function is unclear. However, as one component of food, fiber is now known to have an important role in maintaining health.
Fiber consists of two types, namely, soluble fiber and insoluble. Soluble fiber is not digested by digestive enzymes, but soluble in hot water. Soluble fiber is what makes the stomach full longer and longer energizing and helpful in lowering blood cholesterol levels. Commonly found in fruits and vegetables, especially serelia like oats.
Insoluble fiber are not digested and does not dissolve in hot water. Although not digested, fiber has metabolic functions essential nutrients. In the digestive tract, fiber helps the fermentation process the nutrients. Fiber is useful to prevent constipation and is gentle to avoid the risk of colon and stomach cancer. This fiber contained in vegetables such as asparagus, peas, and oats serelia like.
Because not digested, fiber into the colon (large intestine) in one piece. Fiber reaches the colon in large volume and requires a broad, resulting in satiety. Therefore, the presence of fibers in the stomach and digestive tract will reduce one’s desire to eat more, thus preventing the risk of obesity.
According to a nutritionist, that high-fiber diet helps lower cholesterol in the blood. Fiber useful in retaining water and the viscosity in the digestive tract, will be converted into a gel in the intestine. The goal is to hold water so that people do not easily hungry.
Vegetable Cook
Fiber sources like vegetables and fruits easily found in the daily menu. Vegetables can be eaten in raw form or after processing by boiling. Even so, the results of a student research shows dietary fiber in cooked vegetables actually increased compared with raw vegetables.
How can this? The process of cooking it would eliminate some nutrients. In addition, the process of cooking also causes the browning reaction in nutritional analysis counted as dietary fiber. This is what causes the cooked vegetables had a higher fiber content. In his research, found that the vegetables are boiled with water to produce the highest dietary fiber content (6.40 percent), steamed (6.24 percent), cooked with coconut milk (5.98 percent), and raw (5.97 percent).
In general, fiber in the vegetables reached 32 percent, 38 percent fruit, 32 percent wheat, and beans 25 percent. The need for fiber to the gr/1.000 Indonesia is 10-14 calories.