Enjoy Good Health

Thursday, April 14, 2011

Fiber--What it does

     The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods keep your colon healthy and promote regularity.
     So, since it cleans out your insides, just start thinking of fiber as nature's natural scrub brush. While high fiber foods are cleaning out your digestive system, some types of fiber bind with fats and toxins helping to cleanse your entire body. Many physical disorders, such as irregularity, constipation and diverticulitis can be avoided by getting enough high fiber foods in your diet.
     Not all fiber is the same. It can be divided into two categories with different effects on the body.

SOLUBLE FIBER is found in dryed beans, peas, oats, and oat bran, flaxseed and psyllium husks. It is also found in fruits such as oranges and apples and vegetables like carrots. Soluble fiber binds with fatty acids in your stomach and prolongs digestive time. This helps to regulate blood sugar.

INSOLUBLE FIBER is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables. Insoluble fiber helps remove toxins from your colon and balance intestine acidity. It also helps to remove waste through your intestines and bowel.

High fiber foods fall into 5 basic categories:
*vegetables * whole grains * nuts and seeds * beans and legumes * fresh and dryed fruits.
Adult recommended daily fiber intake is 30 to 40 grams.

High Fiber foods help you to lose weight, prevent constipation, diabetes, heart disease and much more.

Freas and Dryed Fruits                      Serving size                  Fiber (g)

apples with skin                                     1 medium                    5.0
apricot                                                  3 medium                     1.0
apricots,dryed                                       4 pieces                        2.9
banana                                                  1 medium                      3.9
blue berries                                           1 cup                             4.2
cantalope, cubes                                    1 cup                            1.3
figs, dryed                                              2 medium                     3.7
grapefruit                                               1/2 medium                   3.1
orange, navel                                          1 medium                     3.4
peach                                                     1 medium                     2.0
peaches, dryed                                       3 pieces                        3.2
pear                                                       1 medium                      5.1
plum                                                       1 medium                     1.1
raisins                                                     1.5 oz. box                   1.6
raspberries                                              1 cup                            6.4
strawberries                                            1 cup                            4.4

GRAINS, BEANS, NUTS, and SEEDS

almonds                                                    1 ounce                         4.2
black beans, cooked                                 1 cup                            13.9
bran cereal                                                1 cup                            19.9
bread, whole wheat                                   1 slice                            2.0
brown rice, dry                                          1 cup                            7.9
cashews                                                     1 ounce                        1.0
flaxseed                                                     3 tbsp.                          6.9
grabanzo beans,cooked                             1 cup                            5.8
kidney beans                                              1 cup                           11.6
lentils,red cooked                                       1 cup                           13.6
lima beans, cooked                                     1 cup                            8.6
oats, rolled dry                                            1 cup                          12.0
quinoa (seeds) dry                                      1/4 cup                         6.2
quinoa, cooked                                           1 cup                           8.4
pasta, whole wheat                                     1 cup                            6.3
peanuts                                                       1 ounce                        2.3
pistachio nuts                                              1 ounce                        3.1
pumpkin seeds                                            1/4 cup                        4.1
soy beans,cooked                                        1 cup                          8.6
sunflower seeds                                           1/4 cup                       3.0
walnuts                                                        1 ounce                      3.1

VEGETABLES

avacado (fruit)                                             1 medium                    11.8
beets, cooked                                              1 cup                           2.8
beet, greens                                                 1 cup                           4.2
bokchoy, cooked                                         1 cup                           2.8
broccoli, cooked                                          1 cup                           4.5
brussels sprouts, cooked                              1 cup                           3.6
cabbage, cooked                                         1 cup                           4.2
carrot                                                           1 medium                    2.6
carrot, cooked                                             1 cup                          5.2
cauliflower,cooked                                       1 cup                          3.4
cole slaw                                                      1 cup                          4.0
collard greens, cooked                                 1 cup                           2.6
corn,sweet                                                   1 cup                           4.6
green beans                                                  1 cup                          4.0
celery                                                           1 stalk                         1.1
kale, cooked                                                1 cup                           7.2
onions,raw                                                   1cup                            2.9
peas, cooked                                               1 cup                            8.8
peppers, sweet                                             1 cup                           2.6
popcorn, air-popped                                    3 cups                          3.6
potato,baked w/skin                                     1 medium                     4.8
spinach, cooked                                           1 cup                            4.3
summer squash,cooked                                 1 cup                           2.5
sweet potato, cooked                                    1 medium                    4.9
swiss chard, cooked                                      1 cup                           3.7
tomato                                                           1 medium                    1.0
winter squash, cooked                                   1 cup                           6.2
zucchini, cooked                                            1 cup                           2.6

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