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How to actually get your 30g a day of fibre



<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Eating a high fiber diet could improve drastically our health but most of us do not get close enough ". data-reactid = "22"> Eating a high-fiber diet could dramatically improve our health, yet many of us do not get close enough.

The average English receives less than 20 grams of fiber per day ̵

1; 60% the recommended daily intake of fibers of 30 grams – according to the World Health Organization.

Only 9% of the population can achieve the goal of 30g each day.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Yet eat more fiber – at least between 25g and 29g per day – could reduce our risk of diseases such as cancers stroke and heart disease of anything from 15 to 30%. "Data-reactid =" 25 "> However, eat more fiber – at least between 25 g and 29 g per day – could reduce the risk of diseases such as cancer, stroke and heart disease of any value between 15 and 30%.

most of the fibers

<p class = "canvas-text canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Second British Nutrition Foundation these are the foods with the highest fiber content. "Data-reactid =" 27 "> According to the British Nutrition Foundation, these are the foods with the highest fiber content.

Banana – 1.1 g for 80 g of fruit

Orange – 1.1 g for 80 g of fruit

Strawberries – 3.0 g for 80 g of berries

Whole-wheat spaghetti – 9, 2 g per serving of 220 g

Boiled potatoes with peel – 4.7 g per serving of 180 g

Beans in tomato sauce – 3.9 g per serving of 80 g

Branches of bran – 7.4 g for 30 g portion

Boiled peas – 4.5 for 80 g serving

Red beans – 6.0 for 80 g serving

Fiber food plan

<p class = "canvas -text canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm "type =" text "content =" Based on the above guidelines, a typical food plan based on fibers will contain the following. "data-reactid =" 38 "> Based on the guidelines above, a typical fiber meal plan contains the following.

<p class = "canvas-text canvas-text Mb (1.0em) Mb (0) – -sm Mt (0.8em) – sm" type = "text" content = " Breakfast: Two slices of wholemeal bread (5.1 g of fiber) with 20 g of peanut butter (1.3 g) and an 80 g of strawberries (3.0 g). "Data-reactid =" 39 "> Breakfast : Two slices of wholemeal bread (5.1 g of fiber) with 20 g of peanut butter (1.3 g) and 80 g of strawberries (3.0 g).

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = " Lunch: A baked potatoes cooked with skin (180 g) eaten with tuna mayonnaise (6.5 g) and 138 g of lettuce, tomato and cucumber salad (1.7 g) "data-reactid =" 40 "> Lunch: A baked potato jacket with skin (180 g) eaten with tuna mayonnaise (6.5 g) and 138 g of salad containing lettuce, tomato and cucumber (1.7 g)

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = " Dinner: Spaghetti wholemeal ( 9.2g) eaten with vegetarian bolognese containing 80 g of red broken lentils (3.7 g). " data-reactid = "41"> Dinner: Whole spaghetti (9.2g) eaten with vegetarian bolognese containing 80 g of red broken lentils (3.7 g).

<p class = "canvas atom canvas- text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = " Total: 30.5g fiber "data-reactid =" 42 "> Total: 30.5 g of fiber

Why else is fiber important?

<p class = "canvas-text canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Fiber is essential for healthy bowel movements , supporting a healthy intestinal microbiome and stabilizing blood sugar levels explains nutritionist Jenna Hope. "data-reactid =" 44 "> Fiber is essential for healthy bowel movements, supporting a healthy intestinal microbiome and stabilizing blood sugar levels, explains nutritionist Jenna Hope.

"Certain fibers such as beta glucans can help reduce cholesterol by binding to cholesterol and preventing it from being absorbed

" Research also suggests that those who eat a higher fiber diet also have higher chance of having a healthy weight. "

You can have too much fiber – and what happens?

As with anything to do with our health, moderation is fundamental – and this applies to fiber too. [19659022] "While the fiber is essential and most of the population does not eat enough fiber there is one thing too. Too many fibers may present gastrointestinal symptoms such as gas, bloating and diarrhea.

"Furthermore, it is important to note that drastically increasing fiber intake at night can also cause gastrointestinal disturbances, so it is recommended to do so gradually." [19659022] -Watch the latest Yahoo videos-

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = " Follow us on & nbsp; Instagram & nbsp; e & nbsp; Facebook & nbsp; for non-stop inspiration delivered fresh to your feed, every day For Twitter updates, follow & nbsp; @YahooStyleUK . "data-reactid =" 56 "> Follow us on Instagram and Facebook for non-stop inspiration delivered fresh to your feed, every day. For Twitter updates, follow @YahooStyleUK .

<p class = "canvas-text canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = " Learn more more from Yahoo Style UK: "data-reactid =" 57 "> To learn more from Yahoo Style UK:

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<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = " In view of the potato diet of this year, the main weight loss trends are reported in the last decade " data-reactid = "59"> In anticipation of the potato diet of this year, we report the main weight loss trends of the last decade

<p class = "canva s-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm "type =" text "content =" 20 simple t ips to help you lose weight in 2019 "data-reactid =" 60 "> 20 simple tips to help you lose weight in 2019


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