Fitness and Weight Loss

Posts Tagged ‘Dietary Fiber’

Nuts provide the good fats (unsaturated) and are rich in omega-3, l-arginine, dietary fiber, vitamin E and phytosterols, which is why they are so good for health. Because nuts have good fats, they can fill you up longer. So you can lose weight easily by eating nuts.

Nuts also help you avoid peak blood sugar in the blood, which give you the desires of impulsive snacking and eating junk food. Although nuts are high in calories and fat, you can always lose weight by consuming (especially their remaining fats unsaturated fats, so good). Since they hunt hunger, this will help reduce your cravings for junk food and processed foods (junk foods ready to heat to eat).

Eat the nuts to increase your resting energy expenditure
Eating nuts will increase your resting energy expenditure, ie your basic metabolism. According to one study, eating peanuts brought a 11% increase in basal metabolism. Thus, a person who has a basal metabolism of 1500 calories per day can burn up to 11% more (or 165 more calories) per day if it replaces some of its foods by peanuts.
This extra energy expenditure can accumulate and present a weight loss of 7 pounds after one year, if she does not “compensate” those not lost calories by eating other foods.

Trim nutritional deficiencies often encountered in dieting
Add a variety of nuts may also help you lose weight, reduce the risk of coronary heart disease. Nuts play an important role in the decrease LDL (“bad”) cholesterol and increase HDL (“good” cholesterol).
Nuts are also rich in dietary fiber, protein, vitamin E, folic acid, copper, magnesium and amino acids. For a diet to lose weight, the body tends to lack essential nutrients. Eating nuts can help meet your nutritional needs while dieting to lose weight.

Integrate with other nuts recipes for better weight loss
If you do not like eating a handful of nuts, try preparing a pesto sauce (thick, made of olive oil, Parmesan, garlic and fresh basil) by whisking together the garlic, the walnut oil and pine nuts (also called pine nuts).
Indeed, a 2006 U.S. study found that the pine nuts (pine nuts) had an appetite suppressant action. The oil consumption of pine nuts 2 stimulate hormones that signal satiety to the brain, thus decreasing the cravings.

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). Read the rest of this entry »

There is much talk about the fibers, almost became fashionable.
Nutrition as a science was developed mainly during the second half of this century and despite its constant evolution there is still confusion about what constitutes a healthy diet. The concept of including fiber in our diets actually took importance over the past twenty-five years. Before she was considered an inert element lacking in relevance, but experimental and epidemiological observations drastically changed this view. It is now accepted each day with greater emphasis than is possible to design diets that help prevent disease. Fiber is the part of plant foods that pass through the intestinal tract without being digested.
Why fibers are not digested in the intestinal tract of man?
Because the molecular structures of various fibers (hemicellulose, cellulose, pectins, mucilages, etc.) are unique and can not be digested by our digestive enzymes. The enzymes produced by salivary glands, pancreas and intestine have unfolded molecules as a function of protein, carbohydrates and fats and have specificity to act on certain structures. This fact that was never awarded importance was the subject of studies in the seventies in which fiber intake linked to cancer and cardiovascular disease and who achieved a great discovery to test the hypothesis that fiber plays a role very important in preventing cardiovascular disease and certain types of cancer. It has been shown that wheat bran is important for its function and laxative agent in preventing colon and breast cancers. While oat bran and psyllium prevent cardiovascular disease.

What are the types of dietary fiber?
There are two types of fiber: soluble fiber, which is viscous and forms a gel in water. It includes components such as pectins and mucilages found in beans, some fruits, oats, rye, etc.. The other is the insoluble fiber is mainly composed of cellulose, hemicellulose and lignin. Foods containing wheat bran and whole grains are good sources of this type of fiber. The two types have different functions, so it is important to make sure to include both in our diet.

What is the mechanism by which the insoluble fibers have the effect of accelerating and intestinal transit benefit?
Insoluble fibers have great capacity to absorb water so that they act like sponges. This increases the volume of stool, accelerates intestinal transit stimulating peristalsis, ie the coordinates of the musculature of the intestine and requires less pressure on the walls of the colon for expulsion.

Are there epidemiological observations confirm that populations with high fiber in their diets have lower incidence of constipation?
Certainly there is ample evidence of this. In Japan, where it handles the concept of functional foods, the Ministry of Health officially endorsed the promotion and dissemination of the laxative effect of bran based on scientific reports. It also clarifies that not all fibers have a good laxative effect. Examples are pectin or some synthetic fibers extracted from algae or bacteria. As is known so far, wheat bran is the most concentrated source of fiber and greater laxative effect.

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