The non water soluble fiber

The non water soluble fiber refers to water insoluble dietary fiber.
The non water soluble fiber

The non water soluble fiber brief introduction

The non water soluble fiber English

Solkfloc

The non water soluble fiber Definition

Cellulose, hemicellulose and lignin is the 3 most common types of non water soluble fiber, can increase the rate of food through the digestive tract, and can prevent some cancers.

The non water soluble fiber source

The non water soluble fiber include cellulose, lignin and hemicellulose and some food from the wheat bran, corn bran, celery, peel and root vegetables. The non water soluble fiber can reduce the risk of colorectal cancer, and can absorb toxic substances in food, prevent constipation and weaken the bacteria from the digestive tract of toxin.
Most of the plants containing water-soluble and non water-soluble dietary fiber, so balanced intake of water soluble and water insoluble fiber can obtain different benefits.

The non water soluble fiber The content of the table

All kinds of food and non water soluble fiber content
The name of food
Edible part weight
(g)
fibre
(g)
grain products
The 1 bowl of plain white rice
200
Zero point eight
Brown Steamed Rice 1 bowl
250
Four point five
1 slices of whole wheat bread
50
Three point four
The 1 bowl of corn flakes
28
One point three
1 / 3 bowl of oatmeal
27
Two point seven
Fruit / nuts
Apple peel, 1 (medium)
182
Four point four
Orange 1 (medium)
131
Three point one
1 banana
118
Three point one
Prunes, go nuclear, 3 capsules
29
Two
Raisins, go nuclear, box 1
40
One point five
Dry apricot, go nuclear, 5
35
Two point six
Vegetables
Broccoli, cooked, 1 / 2 cup
78
Two point six
Broccoli, cooked, 1 / 2 cup
65
One point three
Lettuce, cooked, 1 bowls
Seven point two
Zero point nine
Tomato, not cooked, 1 bowls
123
One point five
The corn kernels, cooked, 1 / 2 cup
82
Two
Green beans, cooked, 1 / 2 cup
80
Four point four
Sweet potatoes, cooked, peeled 1 (medium)
151
Three point eight
dried legumes
The fact that 1 / 2 bowls of cooked.
86
Five point six
Beans, cooked, 1 / 2 cup
86
Five point two
Red beans, cooked, 1 / 2 cup
115
Eight point four
Mung beans, cooked, 1 / 2 cup
101
Seven point seven
Red kidney beans, cooked, 1 / 2 cup
89
Six point five
Other
Cashew nuts, cheese, 1 / 4 cup
34
One
Peanut, baked, 1 / 4 cup
37
Two point nine
1 / 4 bowl of sesame.
36
Four point two
Chestnuts, baked, 1 / 4 cup
36
Two point nine

All kinds of food and non water soluble fiber content
The name of food
Edible part weight
(g)
fibre
(g)
grain products
The 1 bowl of plain white rice
200
Zero point eight
Brown Steamed Rice 1 bowl
250
Four point five
1 slices of whole wheat bread
50
Three point four
The 1 bowl of corn flakes
28
One point three
1 / 3 bowl of oatmeal
27
Two point seven
Fruit / nuts
Apple peel, 1 (medium)
182
Four point four
Orange 1 (medium)
131
Three point one
1 banana
118
Three point one
Prunes, go nuclear, 3 capsules
29
Two
Raisins, go nuclear, box 1
40
One point five
Dry apricot, go nuclear, 5
35
Two point six
Vegetables
Broccoli, cooked, 1 / 2 cup
78
Two point six
Broccoli, cooked, 1 / 2 cup
65
One point three
Lettuce, cooked, 1 bowls
Seven point two
Zero point nine
Tomato, not cooked, 1 bowls
123
One point five
The corn kernels, cooked, 1 / 2 cup
82
Two
Green beans, cooked, 1 / 2 cup
80
Four point four
Sweet potatoes, cooked, peeled 1 (medium)
151
Three point eight
dried legumes
The fact that 1 / 2 bowls of cooked.
86
Five point six
Beans, cooked, 1 / 2 cup
86
Five point two
Red beans, cooked, 1 / 2 cup
115
Eight point four
Mung beans, cooked, 1 / 2 cup
101
Seven point seven
Red kidney beans, cooked, 1 / 2 cup
89
Six point five
Other
Cashew nuts, cheese, 1 / 4 cup
34
One
Peanut, baked, 1 / 4 cup
37
Two point nine
1 / 4 bowl of sesame.
36
Four point two
Chestnuts, baked, 1 / 4 cup
36
Two point nine

The non water soluble fiber Benefit

The non water soluble fiber Increase the amount of stool

To increase the volume and weight of feces, accelerate gastrointestinal peristalsis, promote defecation, remove body waste, prevent and improve constipation.

The non water soluble fiber Increase absorption

Promote the fermentation of Bifidobacterium, improve digestion and absorption function.

The non water soluble fiber Enhance immunity

Increase the intestinal bacteria, promote the growth of beneficial bacteria in the intestines, absorption and discharge of hazardous substances in the intestine. Enhance immunity, improve diarrhea.

The non water soluble fiber Other

High fiber foods can prevent appendicitis, fine cellulose food can make the fatty deposits reduce, prevent excessive intake of energy. With beauty and slimming function. Relevant international organizations recommended daily intake of dietary fiber: the American Cancer Association recommended standard for each world every 30~40 grams, the European Community Scientific Committee for food recommendation for 30 grams per person per day. China Nutrition Society recommends appropriate intake per person per day is 25~35 grams of dietary fiber. So, eat more fresh fruits and vegetables that contain 30 grams of dietary fiber? For example, apple 2240 grams, 2250 grams of banana, 2100 grams celery etc.. When people appear symptoms of constipation, indigestion, hemorrhoids, diabetes, obesity, arteriosclerosis, hypertension, gallstones and disease, should increase the intake of dietary fiber. Although dietary fiber is called "the seventh nutrient", but the amount of intake or It differs from man to man. A sudden increase in the intake of dietary fiber may produce abdominal distension, abdominal pain, flatulence and other phenomena. Suffering from spastic colon constipation, intestinal blockage should stop the intake of high fiber foods or excessive intake of cellulose. In addition, excessive intake of dietary fiber may affect the absorption of iron, calcium, so it is necessary to know well. If we eat more vegetables and fruits, the thickness of food collocation is reasonable, not picky, try eating certain kinds of dietary fiber, will add weight to your health and longevity.

The non water soluble fiber Reasonable diet

The non water soluble fiber breakfast

1 choose wholegrain bread (such as Whole Wheat Bread, multi grain bread etc.)
2 red rice or brown rice mixed with rice porridge, or choose to eat oatmeal
3 choose to eat breakfast cereals such as cereal and low-fat or skim milk, with fruit or no sugar added dried fruit

The non water soluble fiber Lunch and dinner

1 red rice or brown rice mixed with rice cooking
2 select the vegetables and legumes food ingredients (eat every day at least 6 two)
3 can be used, such as mushrooms, mushroom fungus high fiber food
For more than 4 of beans or vegetable soup, and soup dregs to eat
5 fruit for dessert

The non water soluble fiber Snack

1 choose whole grain wheat bread and high fiber biscuit
2 to Vegetable & Fruit as snacks such as melon, cherry tomato, cucumber, carrot, apple, banana etc.