The mortality rate among people who are constantly using fiber, almost a quarter lower than among those who ate minimal or not used it at all. This writes Suprun, head of the Ministry of health of Ukraine on his page in Facebook.
Fiber is fruits, vegetables, whole grains, nuts, seeds, soy and legumes. They enrich the body with nutrients and give a long lasting feeling of satiety.
Regular consumption of food rich in fiber significantly reduces risk of serious disease and premature death. Scientists came to the conclusion that the use of fiber affects the duration of life, after analysis of the dietary habits of about 400,000 in the past 9 years. The mortality rate of people who constantly used tissue were on average 22% lower than among those who ate minimal or not used it at all.
Interestingly, the results did not change significantly even after the researchers took into account other factors that affect the risk of death of the person – including physical activity level, Smoking, alcohol consumption and rate of body mass index.
The more regularly we eat fiber, the less the risk of cardiovascular disease, 2 diabetes type, obesity and some cancers.
The average daily amount of fiber (in the opinion of the office of the food and drug administration USA) – 25 grams a day.
The increase in consumption of fiber improves the quality of your diet and adds variety of nutrients that can be obtained from food.
Here are a few tips on how you can increase your intake of fiber with maximum health benefits:
1. Increase the amount of fiber in the diet gradually. Doctors do not recommend to use it with too much fiber. Because this can cause bloating and even abdominal pain.
2. Drink plenty of fluids. This will facilitate the digestion process and absorption of nutrients and prevent constipation.
3. Try to eat for a snack of nuts if no allergies to them. They are rich in fiber, at the same time contain healthy unsaturated fats. Nuts give a long lasting feeling of satiety and prevents overeating. It is also important not to overdo it, since nuts are high in calories.
4. Add bran and seeds to the home baking. You can also use whole grain flour instead of white.
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