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6 fruits and 12 vegetables that have a very high fiber simple but Special
Good afternoon my friends how are you today? hopefully always healthy. This time dota farmers will discuss about 6 pieces containing stout fiber.
Fiber is an important component in the daily diet and health benefits. Fiber for health effects among others help lower blood sugar and blood cholesterol levels.
These things will help lower the risk of coronary heart disease, metabolic syndrome, and obesity. Fiber also can make you full longer and prevent overeating. Food with high fiber content to stay in the stomach longer and absorb more water so it makes you feel full.
Foods that are high in fiber
There are many natural foods that contain a lot of fiber we start from fruits that contain high fiber, namely:
1. Apples
Apple is the fruit of a lot of health benefits. Apples contain fiber that dissolves in water, organic acid, and potassium. Source of fiber apples not only in flesh alone, but also on the skin. Therefore, do not peel apples when will eat it. A regular sized apple contains about 4.4 grams of fiber.
In addition to high fiber, apples are also efficacious stabilize blood pressure. Skin contains pectin (including soluble dietary fiber in food) serves as a cleaning toxins from the body, absorbing excess water in the intestines, soften the stool (feces), to help prevent dental caries and gum, lowers cholesterol, and increase HDL (high density lipoprotein ).
2. Bananas
Bananas will add energy and improve your digestive health. Bananas contain as much as 0.6 grams of fiber per 100 grams of material. In addition, bananas also contain vitamin A, vitamin C, phosphorus, and iron.
Some of the health benefits of bananas for, among others, reducing the levels of acid in the stomach, treating disorders of the stomach, lower cholesterol, treat heart disease and stroke, reduce fever, fever overcome, overcome allergies, and lowers blood pressure.
3. Pears
Pears consumed in a raw state. The fiber content in it in addition to healthy digestion, is also able to make you feel full faster. Green pear contains vitamin C, potassium, magnesium, and pectin. Green pear, including the type of fruit that contains a lot of fiber grading 2.3 grams per 100 grams of material. Green pears can be used to relieve heartburn, helps digestion, relieve cough as antioxidants, digestive tract launch, and prevent constipation. Excellent green pears consumed by children because of the high fiber content. Actually fiber needed children can be obtained from vegetables. However, usually they do not really like vegetables.
4. Avocado
Avocados are not only contains vitamins and fatty acids, but also the best source of fiber. With two tablespoons per serving of avocado contains about 2 grams of fiber and whole flesh contains about 10 grams of fiber. Avocados are also a good source of monounsaturated fatty acids that can lower cholesterol and reduce the risk of heart disease.
Avocado beneficial for anemia, as beauty therapy, and help the regeneration of red blood cells. Avocados can also be used to prevent malnutrition because of the high fat content. However, if consumed too much can lead to obesity. In addition to fiber and fat, green avocados also contain protein, vitamin A, potassium, calcium, and magnesium.
5. Papaya
Eating papaya can expedite the process of metabolic waste disposal or avoid constipation. Papain enzyme found in papaya can also break down foods containing protein to form various compounds are amino acids removes unwanted substances formation due to incomplete digestion. Papaya contains vitamin A, vitamin B, vitamin C, potassium, calcium, magnesium, carbohydrates, and papain. Papaya also contains fiber grading 1.3 grams per 100 grams of material.
6. Guava Red
Red guava suitable for healing therapy of diabetes mellitus because of the low calorie and glucose. Red guava can also be used to treat infections, lowering cholesterol levels, as an antioxidant and anti-cancer, cancer treatment, coping sprue, launched the digestive tract, preventing constipation and cleanse the blood. Red guava contains vitamin A, vitamin C, potassium, phosphorus, and magnesium. In addition, red guava contain high fiber content of 7.3 grams per 100 grams of material.
Vegetables are high in fiber, namely:
1. Leaf Lettuce (Lettuce)
Lettuce leaves contain as much as 0.6 grams of fiber per 100 grams of material. Lettuce also contains provitamin A (carotenoids), potassium, and calcium. These vegetables can be used to improve the internal organs, preventing the heat in, launch metabolism, helps maintain healthy hair, prevent skin becomes dry, and treat insomnia (difficulty sleeping).
Usefulness: Usually lettuce type is often used as vegetables in food grilled chicken, pecel chicken, vegetables on burgers, various sandwiches and so on.
2. Small Cucumber (Japanese cucumber / kyuri)
Fibers in small cucumber, about 0.5 grams per 100 grams of material. Vitamins and minerals are in small cucumber including vitamin C, potassium, phosphorus, calcium, and magnesium. Small cucumber commonly used to relieve heartburn and hot poison in, digestive system, skin smoothing, fiber lowers high blood pressure.
Usefulness: dark green cucumber is so crisp and fresh as fresh vegetables or a mixture of various salads, as well as a complement to a variety of sandwiches.
3. Celery
Celery is useful to slow down the aging process, lowers blood pressure, neutralize body acids, stabilize blood sugar, as anticancer, and lowers blood cholesterol levels. Celery contains vitamins and minerals, including provitamin A (carotenoids), vitamin C, and potassium. Celery contains fiber grading 1.5 grams per 100 grams of material.
Uses: Celery is usually used as a food supplement to add aroma and flavor typical delicacy. Also can be used as decoration, and so on.
4. Pare
Pare contain as much as 0.8 grams of fiber per 100 grams of material. Pare also contains karatin, amino acids, vitamin C, and calcium. Pare can be used to cool the body in hot weather, overcoming a stroke, diabetes mellitus overcome, overcoming liver disease, treat ulcers, facilitate breastfeeding, lower blood cholesterol levels and prevent constipation.
Uses: It was typical of the bitter melon has its own charm. Usually this is used as a vegetable bitter melon stir various cuisines.
5. Root Sweet Potatoes
The fibers are present in sweet potato roots about 0.8 grams per 100 grams of material. The roots of sweet potatoes also contain vitamin E and protein. The roots of sweet potato can be used to help slow the growth and aging.
Uses: The roots of sweet potato is usually often used as a variety of snacks such as fried potatoes, getuk potatoes, boiled potatoes, potato chips, and much more.
6. Cauliflower and Broccoli
These vegetables include the type of foods that contain high fiber content of approximately 0.9 grams per 100 grams of material. Other nutrients contained in cabbage among provitamin A, vitamin C, vitamin E, vitamin B1, vitamin B2, potassium, calcium, yoodium, and phosphorus. Cabbage is efficacious for preventing skin diseases, treating chronic digestive diseases, inhibiting tumor growth, helping menghilangakan alcohol in the blood, lowering blood cholesterol, as a stimulant estrogen, as well as preventing colon cancer and stomach.
Uses: This vegetable is often used as vegetables or as a stir fry dishes were tasty and delicious with or without the addition of other foods such as shrimp, meatballs, and others.
7. Paprika
The fiber content in peppers is very high, about 1.3 grams per 100 grams of material. In addition to fiber, peppers also contain vitamin C, calcium, magnesium, and silicon. Believed to lower blood sugar levels, improve skin smoothness, lower blood cholesterol levels, strengthen the antibody system, and overcome digestive tract infections.
Usefulness: Paprika who has three colors namely green, red and yellow gives a gorgeous view in any processed food. As in a variety of steak, sauteed one capcay, and so on.
8. Pumpkin Yellow
Pumpkin is one of the foods that contain high fiber grading 2.4 grams per 100 grams of material. Other nutrients found in pumpkins including vitamin C, potassium, calcium, magnesium, and beta-carotene. Yellow squash useful for strengthening the immune system, slow the aging process, prevent colon cancer, maintaining eye health, treat disorders of the kidney, overcoming gout, treat edema (swelling, such as the accumulation of fluid in the legs or abdomen due to malnutrition), fiber prevent cancer.
Usefulness: fruit vegetable type is more often used as a mixture of baking, cake, or processed into ordinary people call berkuah sweet compote.
9. Carrot
The fiber content in carrots is high, which is 4 grams per 100 grams of material. Carrots also contain vitamins A, B, and C; beta-carotene; as well as the minerals potassium, magnesium, and phosphorus. Carrots are beneficial for reducing the risk of cancer, lowers blood cholesterol, maintain eye health, improving digestive tract, preventing constipation, and maintain a healthy heart.
Usefulness: bright color charming, so beautiful to be a combination of various dishes, cakes, and more. Also very delicious to drink blender, commonly called carrot juice.
10. Spinach
Spinach including high-fiber vegetables grading 2.8 grams per 100 grams of material. Spinach also contains pro-vitamin A, vitamin C, iron, potassium, and magnesium. Spinach is useful to prevent anemia, maintain a healthy digestive system, reduce the risk of cancer, diabetes mellitus prevent, lose weight, and lose weight, and lower blood cholesterol.
Uses: This vegetable is usually used as a vegetable cooking delicious fry yan and delicious served with rice and side dishes. In addition, spinach also favors used as chips and spinach juice drink healthy.
11. Beans
Beans contain about 1.2 grams of fiber per 100 grams of material. Sealing it, beans contain provitamin A, vitamin C, vitamin B1, vitamin B2, potassium, and phosphorus. These vegetables can be used to lower cholesterol and blood pressure, stabilize blood sugar, prevent colon and breast cancer, and treating peptic ulcers.
Usage: Vegetables beans are often used as a pan-fried dishes, as well as fresh vegetables boiled mature. Often used as a garnish ripe found in a variety of steak and more.
12. Mustard Greens
The fiber content in green cabbage about 1.8 grams per 100 grams of material. In addition to fiber, mustard greens also contain vitamin A, vitamin B, vitamin C, potassium, phosphorus, and iron. Green cabbage efficacious to prevent cancer, helps the digestive system health, and prevent and treat disease pellagra.
Uses: This very tasty green mustard is used as a stir fry dishes, as well as other fry vegetable dishes and is often used as a mix of noodles
may be useful and always maintain health starts from the simple yet so special
Semoga Bermanfaat dan terus berusahan membuat hal yang sederhana menjadi istimewa.
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