Fitness and Weight Loss

The dietary fiber was created by Brazilian nutritionist, Helen Bernardo explained that the power of fiber: “They stay longer in the stomach, which takes that compulsive desire to attack the refrigerator; act as a sponge, absorbing the fats and sugars , accelerate metabolism by increasing energy consumption (hence the weight loss) and improve the functioning of the intestines, which helps eliminate toxins from the body and shrink the protruding belly. Not to mention that the skin free of impurities, is much more lush and beautiful. ”

The main function of the fibers is to help other nutrients to pass through the digestive system, making the bowel function at 100%. Found only in plants – grains, vegetables and fruits, they are not all equal. There are soluble (they absorb water, form a kind of gel and stayed longer in the stomach) and insoluble (not dissolved because they capture a little water and help in bowel habits). Although fibrous foods may contain both types of fiber, they tend to focus more one than the other. These are good sources of soluble fiber: legumes (beans, lentils) and seeds, cereals (oats, rice), fruits (applesauce, oranges, bananas), vegetables (carrots, potatoes). Now, the champions in fiber insoluble bran cereals (wheat, corn), grains (bread, biscuits, rice, noodles not refined), oil (walnut, almond, brown-and-stop). Both a kind as the other has something in common: not digested by the body, the fibers pass through the digestive system almost intact and are eliminated in feces, carrying with them the fat molecules and cholesterol.

The diet of the fibers allows one to eat a chocolate bar, for example, since it enters in place of a fruit as a dessert. The important thing is to eat the recommended daily amount of fiber from 25 to 35 grams. More than that, can impede the absorption of calcium, iron, zinc and vitamin A. Another risk is to change the bowel function and the occurrence of gas, diarrhea or constipation. For those unfamiliar with fibrous food, consumption should be gradual at least the first month. There must be a time for the organism to adapt to novelty, otherwise may arise intestinal problems already mentioned.

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