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Fiber foods are foods that can not be digested and absorbed by the body. Because it is not digested by the body's digestive system, fiber is not going to produce energy or calories to the body. With the intestinal peristalsis, the fiber is still a type of carbohydrate will be taken by the small intestine to the large intestine for further disposal. The existence of fiber in the colon will help the process of metabolism in the large intestine.
Some of the important benefits of consuming fiber foods, such as:
How much fiber is needed?
The average consumption of fiber Indonesia's population is 10.5 grams (MOH Nutrition Research 2001). While the recommended fiber intake for adults is 25-35 grams per day. Were divided by sex:
To overcome the lack of fiber, you can add certain foods that are high in fiber into your diet everyday.
apple
Apple is the fruit of a lot of health benefits. Apples contain fiber that dissolves in water, organic acid, and potassium. Source of fiber apples not only in flesh alone, but also on the skin. Therefore, do not peel apples when will eat it. A regular sized apple contains about 4.4 grams of fiber.
In addition to high fiber, apples are also efficacious stabilize blood pressure. Skin contains pectin (including soluble dietary fiber in food) serves as a cleaning toxins from the body, absorbing excess water in the intestines, soften the stool (feces), to help prevent dental caries and gum, lowers cholesterol, and increase HDL (high density lipoprotein ).
bananas
Bananas will add energy and improve your digestive health. Bananas contain as much as 0.6 grams of fiber per 100 grams of material. In addition, bananas also contain vitamin A, vitamin C, phosphorus, and iron.
Some of the health benefits of bananas for, among others, reducing the levels of acid in the stomach, treating disorders of the stomach, lower cholesterol, treat heart disease and stroke, reduce fever, fever overcome, overcome allergies, and lowers blood pressure.
pears
Pears consumed in a raw state. The fiber content in it in addition to healthy digestion, is also able to make you feel full faster. Green pear contains vitamin C, potassium, magnesium, and pectin. Green pear, including the type of fruit that contains a lot of fiber grading 2.3 grams per 100 grams of material. Green pears can be used to relieve heartburn, helps digestion, relieve cough as antioxidants, digestive tract launch, and prevent constipation. Excellent green pears consumed by children because of the high fiber content. Actually fiber needed children can be obtained from vegetables. However, usually they do not really like vegetables.
avocado
Avocados are not only contains vitamins and fatty acids, but also the best source of fiber. With two tablespoons per serving of avocado contains about 2 grams of fiber and whole flesh contains about 10 grams of fiber. Avocados are also a good source of monounsaturated fatty acids that can lower cholesterol and reduce the risk of heart disease.
Avocado beneficial for anemia, as beauty therapy, and help the regeneration of red blood cells. Avocados can also be used to prevent malnutrition because of the high fat content. However, if consumed too much can lead to obesity. In addition to fiber and fat, green avocados also contain protein, vitamin A, potassium, calcium, and magnesium.
papaya
Eating papaya can expedite the process of metabolic waste disposal or avoid constipation. Papain enzyme found in papaya can also break down foods containing protein to form various compounds are amino acids removes unwanted substances formation due to incomplete digestion. Papaya contains vitamin A, vitamin B, vitamin C, potassium, calcium, magnesium, carbohydrates, and papain. Papaya also contains fiber grading 1.3 grams per 100 grams of material.
Guava Red
Red guava suitable for healing therapy of diabetes mellitus because of the low calorie and glucose. Red guava can also be used to treat infections, lowering cholesterol levels, as an antioxidant and anti-cancer, cancer treatment, coping sprue, launched the digestive tract, preventing constipation and cleanse the blood. Red guava contains vitamin A, vitamin C, potassium, phosphorus, and magnesium. In addition, red guava contain high fiber content of 7.3 grams per 100 grams of material.
Nuts
Legumes include plants that are rich in fiber. Fiber found in beans, including the type of soluble fiber. If you want to possess a slim body, please enter the nuts in your daily menu.
According to nutritionists, nuts with the best fiber is a kind of black beans and kidney beans. Per 1 cup serving you will get about 15g of fiber or more. Other beans that you can consume to meet your daily fiber include peas, almonds, and white beans.
potato
Potatoes are foods that contain fiber is high enough. Consuming potatoes are an easy way to get enough fiber intake. Dietary fiber found in potatoes, helps prevent constipation, reduce the absorption of dietary cholesterol and lowering LDL cholesterol. In addition, the fiber will also help protect against colon polyps and cancer diseases. In 100 grams of potatoes, there are 3 grams of fiber.
corn
Various types of corn contains antioxidant nutrients. In about a half cup of corn kernels, containing 2 grams of fiber. Popcorn is also a source of food rich in fiber and low in calories. Popcorn can provide about 3.5 grams of fiber intake per serving three cups
broccoli
We all know that broccoli is good for health. Broccoli can prevent cancer and also contains a lot of fiber. You will get about 5.1 grams in a cup of boiled broccoli.
vegetable
Vegetables such as spinach, turnip, potato, sweet potato, cauliflower, red cabbage, soy beans, and pumpkin are a high source of fiber. If you're having trouble Chapter, may consume between a great vegetable to overcome. Undoubtedly, in addition to rich in fiber, vegetables also contain many other important nutrients for health.
Fruits are rich in fiber is good for your diet and most importantly be able to keep you from the risk of heart disease or stroke. Thus, consumption of fiber from now on!
The next function of a protein is a regulator. Protein helps regulate the hormones that function in the digestive process. Protein also plays a role in maintaining the pH balance of acid and alkaline body.
Other benefits of protein is a food and energy reserves in the body. Because of the importance of the function of the protein to our body, then we need to meet protein needs every day.
Based on the source, the protein is divided into two, namely vegetable protein and animal protein. Vegetable protein derived from plants while animal protein derived from animals. Animal protein contains a complete amino acid profile including essential amino acids that must be used for the development of the body.
Meat and eggs are good sources of protein are the most popular. However, in addition to eggs and meat are still a lot of foods that are high in protein. And we chose the following 20 foods that contain high protein sources you can consume each day:
eggs
Eggs are a good source of protein with a complete nutrient content than other protein foods. Boiled egg contains seven grams of protein with only two grams of saturated fat. To avoid saturated fat, use egg whites and discard the yolk. Studies have found that people who eat eggs and toast for breakfast full longer and consume fewer calories throughout the day. Eggs do contain some cholesterol. However, dozens of studies have shown that saturated fat (not cholesterol from food) that increase blood cholesterol levels.
Tenderloin Chicken (White Meat)
Each tenderloin has a weight of about one and a half to two ounces, making it easier for you to control portions. Two tenderloin is almost equivalent to the size of a three-ounce servings. Easy tenderloin seasoned and can be used in a kebab or sauteed with other foods.
Chicken breast (White Meat)
Low-fat cuts of meat is low in cholesterol lunch choices healthy. These foods can be an option if you want to eat meat low in saturated fat.
Sirloin (Beef)
Sirloin meat is meat that comes from the back of a cow. Meat is working harder than the other parts, is generally used to make steak so slightly harder than others. Sirloin has advantages in size, which can be cut larger than the other cows are softer. Additionally Sirloin almost no fat. Sirloin prices are generally cheaper than other steak meat.
Fresh fish
Of course we all know that fish is a high-protein foods. However, in contrast to the flesh, we do not need to worry about the fat content in fish. Some types of fish, such as gindara has a very low fat content. Other fish such as salmon and tuna has a fat content which is quite a lot, but do not worry because the fat contained in it is a good Omega 3 fats.
shrimp
shrimp are rich in calcium and protein, and are included in the category of animal protein sources. The value of protein in shrimp categorized complete protein because of high levels of amino acids, profile approximately 85-95 percent complete and easily digested. 100 grams of raw shrimp contains 20,3gr protein or sufficient to meet the daily protein requirements by 41%.
Pure milk
Milk serves as one of the best sources of protein and protein-rich berkualitas.Jumlah pure milk protein is not too large, but the quality of the protein supplied to the body is very amazing. Protein in milk contains all the essential amino acids that the body needs.
Soybeans
Besides being rich in protein, soy beans are also low in fat and contains phytochemicals such as isoflavones and saponins phytc acid. The content is good to reduce the potential for heart disease, osteoporosis and cancer. Soy contains 29 grams of protein per cup.
yoghurt
Yogurt contains high calcium and protein. Get used to eat yogurt every day. Can be consumed directly, mixed fruit, smoothies, or may be in addition to soups and curries.
almonds
This savory bean low in carbohydrates, high in calcium and protein. In addition, almonds also contain natural fibers, can be consumed raw or flavor enhancer ingredients in other foods.
broccoli
Broccoli contains 5 grams of protein in one cup, as well as fiber, carbohydrates, vitamins and minerals that are classified as a vegetable with complete nutrition. You can make one of the ingredients of everyday dishes.
cheese
All types of cheese are good sources of protein. Try cheddar or mozzarella cheese mixed into salads, pasta, sandwiches or soup. One thing that must be considered, especially for those who are dieting, fat cheese. So limit your consumption of no more than 1 ounce per day.
Whole Grain
Grains or grains, such as wheat, is more widely known as a source of carbohydrate. However, did you know that grains also contain protein? In wheat, protein content can reach around 9%. Surprising fact, yes? However, consumption of grains should be limited, especially for those who are on a low carbohydrate diet.
Sushi
Sushi is a Japanese food consisting of rice which is formed with side dishes such as seafood, meat, vegetables raw or cooked. Sushi contains protein and fiber that are generally low in calories and fat.
Many debate which one is better between vegetable protein and animal protein. According to me there is no better and no worse. The best thing is to balance the consumption of both, as will salig complete.
Foods High In Protein And Fiber
Fiber is like oil on the vehicle, without the motor oil will be worn, corroded or damaged. Fiber itself consists of 2 types of soluble fiber (soluble fiber) and insoluble fiber (insoluble fiber). Soluble fiber will be easily digested in the body and will bind fats from food for later disposal. While insoluble fiber will remain intact until the fibers are removed from the body. This makes the stomach feel full for a long time (useful for his diet).Some of the important benefits of consuming fiber foods, such as:
- preventing constipation.
- Helps lower cholesterol levels.
- Preventing coronary heart disease.
- Prevent colon cancer.
- Help you lose weight.
- Keeping blood sugar levels remain stable.
- Reduce the risk of stroke and hypertension.
- Reduce the risk of obesity.
- Reduce the risk of hemorrhoids.
- Reduce the risk of cancer and gastrointestinal cancer kolokteral.
How much fiber is needed?
The average consumption of fiber Indonesia's population is 10.5 grams (MOH Nutrition Research 2001). While the recommended fiber intake for adults is 25-35 grams per day. Were divided by sex:
- Female: 25 grams per day.
- Male: 38 grams per day.
To overcome the lack of fiber, you can add certain foods that are high in fiber into your diet everyday.
1. Foods that are high in fiber
There are many natural foods that contain a lot of fiber, namely:apple
Apple is the fruit of a lot of health benefits. Apples contain fiber that dissolves in water, organic acid, and potassium. Source of fiber apples not only in flesh alone, but also on the skin. Therefore, do not peel apples when will eat it. A regular sized apple contains about 4.4 grams of fiber.
In addition to high fiber, apples are also efficacious stabilize blood pressure. Skin contains pectin (including soluble dietary fiber in food) serves as a cleaning toxins from the body, absorbing excess water in the intestines, soften the stool (feces), to help prevent dental caries and gum, lowers cholesterol, and increase HDL (high density lipoprotein ).
bananas
Bananas will add energy and improve your digestive health. Bananas contain as much as 0.6 grams of fiber per 100 grams of material. In addition, bananas also contain vitamin A, vitamin C, phosphorus, and iron.
Some of the health benefits of bananas for, among others, reducing the levels of acid in the stomach, treating disorders of the stomach, lower cholesterol, treat heart disease and stroke, reduce fever, fever overcome, overcome allergies, and lowers blood pressure.
pears
Pears consumed in a raw state. The fiber content in it in addition to healthy digestion, is also able to make you feel full faster. Green pear contains vitamin C, potassium, magnesium, and pectin. Green pear, including the type of fruit that contains a lot of fiber grading 2.3 grams per 100 grams of material. Green pears can be used to relieve heartburn, helps digestion, relieve cough as antioxidants, digestive tract launch, and prevent constipation. Excellent green pears consumed by children because of the high fiber content. Actually fiber needed children can be obtained from vegetables. However, usually they do not really like vegetables.
avocado
Avocados are not only contains vitamins and fatty acids, but also the best source of fiber. With two tablespoons per serving of avocado contains about 2 grams of fiber and whole flesh contains about 10 grams of fiber. Avocados are also a good source of monounsaturated fatty acids that can lower cholesterol and reduce the risk of heart disease.
Avocado beneficial for anemia, as beauty therapy, and help the regeneration of red blood cells. Avocados can also be used to prevent malnutrition because of the high fat content. However, if consumed too much can lead to obesity. In addition to fiber and fat, green avocados also contain protein, vitamin A, potassium, calcium, and magnesium.
papaya
Eating papaya can expedite the process of metabolic waste disposal or avoid constipation. Papain enzyme found in papaya can also break down foods containing protein to form various compounds are amino acids removes unwanted substances formation due to incomplete digestion. Papaya contains vitamin A, vitamin B, vitamin C, potassium, calcium, magnesium, carbohydrates, and papain. Papaya also contains fiber grading 1.3 grams per 100 grams of material.
Guava Red
Red guava suitable for healing therapy of diabetes mellitus because of the low calorie and glucose. Red guava can also be used to treat infections, lowering cholesterol levels, as an antioxidant and anti-cancer, cancer treatment, coping sprue, launched the digestive tract, preventing constipation and cleanse the blood. Red guava contains vitamin A, vitamin C, potassium, phosphorus, and magnesium. In addition, red guava contain high fiber content of 7.3 grams per 100 grams of material.
Nuts
Legumes include plants that are rich in fiber. Fiber found in beans, including the type of soluble fiber. If you want to possess a slim body, please enter the nuts in your daily menu.
According to nutritionists, nuts with the best fiber is a kind of black beans and kidney beans. Per 1 cup serving you will get about 15g of fiber or more. Other beans that you can consume to meet your daily fiber include peas, almonds, and white beans.
potato
Potatoes are foods that contain fiber is high enough. Consuming potatoes are an easy way to get enough fiber intake. Dietary fiber found in potatoes, helps prevent constipation, reduce the absorption of dietary cholesterol and lowering LDL cholesterol. In addition, the fiber will also help protect against colon polyps and cancer diseases. In 100 grams of potatoes, there are 3 grams of fiber.
corn
Various types of corn contains antioxidant nutrients. In about a half cup of corn kernels, containing 2 grams of fiber. Popcorn is also a source of food rich in fiber and low in calories. Popcorn can provide about 3.5 grams of fiber intake per serving three cups
broccoli
We all know that broccoli is good for health. Broccoli can prevent cancer and also contains a lot of fiber. You will get about 5.1 grams in a cup of boiled broccoli.
vegetable
Vegetables such as spinach, turnip, potato, sweet potato, cauliflower, red cabbage, soy beans, and pumpkin are a high source of fiber. If you're having trouble Chapter, may consume between a great vegetable to overcome. Undoubtedly, in addition to rich in fiber, vegetables also contain many other important nutrients for health.
Fruits are rich in fiber is good for your diet and most importantly be able to keep you from the risk of heart disease or stroke. Thus, consumption of fiber from now on!
2.Food Containing High Protein Source
Protein is an essential nutrient that the body needs to form muscle tissue. If you are an athlete, bodybuilder then you need a high protein intake to establish and increase muscle mass of your body.The next function of a protein is a regulator. Protein helps regulate the hormones that function in the digestive process. Protein also plays a role in maintaining the pH balance of acid and alkaline body.
Other benefits of protein is a food and energy reserves in the body. Because of the importance of the function of the protein to our body, then we need to meet protein needs every day.
Based on the source, the protein is divided into two, namely vegetable protein and animal protein. Vegetable protein derived from plants while animal protein derived from animals. Animal protein contains a complete amino acid profile including essential amino acids that must be used for the development of the body.
Meat and eggs are good sources of protein are the most popular. However, in addition to eggs and meat are still a lot of foods that are high in protein. And we chose the following 20 foods that contain high protein sources you can consume each day:
eggs
Eggs are a good source of protein with a complete nutrient content than other protein foods. Boiled egg contains seven grams of protein with only two grams of saturated fat. To avoid saturated fat, use egg whites and discard the yolk. Studies have found that people who eat eggs and toast for breakfast full longer and consume fewer calories throughout the day. Eggs do contain some cholesterol. However, dozens of studies have shown that saturated fat (not cholesterol from food) that increase blood cholesterol levels.
Tenderloin Chicken (White Meat)
Each tenderloin has a weight of about one and a half to two ounces, making it easier for you to control portions. Two tenderloin is almost equivalent to the size of a three-ounce servings. Easy tenderloin seasoned and can be used in a kebab or sauteed with other foods.
Chicken breast (White Meat)
Low-fat cuts of meat is low in cholesterol lunch choices healthy. These foods can be an option if you want to eat meat low in saturated fat.
Sirloin (Beef)
Sirloin meat is meat that comes from the back of a cow. Meat is working harder than the other parts, is generally used to make steak so slightly harder than others. Sirloin has advantages in size, which can be cut larger than the other cows are softer. Additionally Sirloin almost no fat. Sirloin prices are generally cheaper than other steak meat.
Fresh fish
Of course we all know that fish is a high-protein foods. However, in contrast to the flesh, we do not need to worry about the fat content in fish. Some types of fish, such as gindara has a very low fat content. Other fish such as salmon and tuna has a fat content which is quite a lot, but do not worry because the fat contained in it is a good Omega 3 fats.
shrimp
shrimp are rich in calcium and protein, and are included in the category of animal protein sources. The value of protein in shrimp categorized complete protein because of high levels of amino acids, profile approximately 85-95 percent complete and easily digested. 100 grams of raw shrimp contains 20,3gr protein or sufficient to meet the daily protein requirements by 41%.
Pure milk
Milk serves as one of the best sources of protein and protein-rich berkualitas.Jumlah pure milk protein is not too large, but the quality of the protein supplied to the body is very amazing. Protein in milk contains all the essential amino acids that the body needs.
Soybeans
Besides being rich in protein, soy beans are also low in fat and contains phytochemicals such as isoflavones and saponins phytc acid. The content is good to reduce the potential for heart disease, osteoporosis and cancer. Soy contains 29 grams of protein per cup.
yoghurt
Yogurt contains high calcium and protein. Get used to eat yogurt every day. Can be consumed directly, mixed fruit, smoothies, or may be in addition to soups and curries.
almonds
This savory bean low in carbohydrates, high in calcium and protein. In addition, almonds also contain natural fibers, can be consumed raw or flavor enhancer ingredients in other foods.
broccoli
Broccoli contains 5 grams of protein in one cup, as well as fiber, carbohydrates, vitamins and minerals that are classified as a vegetable with complete nutrition. You can make one of the ingredients of everyday dishes.
cheese
All types of cheese are good sources of protein. Try cheddar or mozzarella cheese mixed into salads, pasta, sandwiches or soup. One thing that must be considered, especially for those who are dieting, fat cheese. So limit your consumption of no more than 1 ounce per day.
Whole Grain
Grains or grains, such as wheat, is more widely known as a source of carbohydrate. However, did you know that grains also contain protein? In wheat, protein content can reach around 9%. Surprising fact, yes? However, consumption of grains should be limited, especially for those who are on a low carbohydrate diet.
Sushi
Sushi is a Japanese food consisting of rice which is formed with side dishes such as seafood, meat, vegetables raw or cooked. Sushi contains protein and fiber that are generally low in calories and fat.
Many debate which one is better between vegetable protein and animal protein. According to me there is no better and no worse. The best thing is to balance the consumption of both, as will salig complete.
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