The importance of fiber in human nutrition
The basis for such differences is the nature and the systemPower supply. The rural population consumes more vegetable fibers, coarse cellulose (cellulose), so the body receives more water from the food. The consumption of vegetables, fruits, herbs, which contain pectins, hemicellulose, mucus, provides improvement of intestinal microflora. Vegetable fibers help to normalize the work of the digestive tract, to ensure the removal of toxins and other harmful elements that are not utilized by the body.
Seventieth years of the last century have revealed a number ofDiseases that arose due to inadequate intake of fiber. These are gastroenterological diseases, such as inflammatory bowel syndrome, calculous cholecystitis, accompanied by the presence of cholesterol stones, hernia of the diaphragm nutritional opening and others. There were diseases of the large intestine: ulcerative colitis, cancer, polyposis, appendicitis, diverticulosis, hemorrhoids; Heart and vascular disease (hypertension, vein thrombosis, varicose veins, atherosclerosis, ischemia, etc.), other troubles, such as arthrosis, gout, diabetes, obesity and caries.
In order to answer the question of the common cause that caused all these diseases, it is necessary to dwell in more detail on some properties of cellulose.
One of these properties is the ability to bring inThe rate of passage of food through the large intestine. It is proved that if about 30 grams of wheat bran is added to food, the fiber of which is represented mainly by cellulose, the time of digestion of food by the intestines of adult men is reduced, and is not 3, 8 days, but 2, 4. And those who suffer from diarrhea, Begin to digest food not for several hours, but about 2 days, which is the norm.
Another important property of fiber is its abilityTo excrete toxic elements from the body that enter the intestine along with food: heavy metal salts, residual substances, fertilizers, pesticides, etc. This property of plant fibers provides the cation exchange capabilities of lignin and pectin. These components, coming into contact with cholesterol and bile acids in the intestine, help prevent the inverse absorption into the blood of cholesterol, which causes its active conversion in the liver.
Thus, a reduction in the concentrationsCholesterol elements in the blood only with pectin work up to 13%, and if we take into account also soy protein, then - up to 41 percent. Here it becomes clear how regular consumption of soybeans and legumes prevents the formation of stones in the gall bladder and vascular and heart disease in general.
Cellulose (insoluble fiber) is practicallyDoes not have ion-exchange properties, but, nevertheless, due to other mechanisms, inhibits the development of diseases of atherosclerosis and other ailments of the heart and vessels.
Fiber prevents nephrolithiasis andPeptic ulcer of the duodenum. Foreign scientists noted a decrease in the level of exacerbations of these diseases in patients who switched to a rich dietary fiber system. The aggravation occurred only in 45%.
Favorable effect of plant fiberIn diseases of the gastrointestinal tract is caused by the ability of hemicellulose to form a soft, swollen, mucous, viscous mass, and neutralize the excess of hydrochloric acid in the stomach. As a result, the chemical-physical "rest" of the mucous membranes is provided, and recovery comes.
Experiments conducted by researchers in the 1970sYears of the last century, proved that the development of diabetes mellitus is slowed down if the fiber in human nutrition is sufficient. The effect is more noticeable if this fiber is supplied together with complex carbohydrates, for example, starch, and not by pure ballast substances, for example, in the form of bran.
There is a scientifically proven opinion that diseasesArthritis and multiple sclerosis are easier for those food groups that use complex carbohydrates and high amounts of fiber.
Established and the fact that the use ofPlant fiber in large quantities can prevent the development of colon cancer. For example, the occurrence of such diseases in different parts of England depends on the levels of pentose fractions of plant fibers in human nutrition. The main source of these fractions in the diets of the English is porridge.
Not so long ago, scientists have identified a vegetable familyCruciferous (broccoli, Brussels, white cabbage) is a mechanism that has an anti-cancer effect. When these vegetables are used in the intestinal cavity, indoles are formed and absorbed by the blood, stimulating the hepatic detoxification function.
When discussing the problem of eating fiberOne can not help saying that the products containing it have a lower calorie content than those in which it is not part. They dull the feeling of hunger, reduce the digestibility of fats and carbohydrates, which contributes to the normalization of body weight.
In conclusion, let us cite another interesting andAn important argument proving the importance of fiber for a person. With the use of fiber increases salivation, which leads to the need for more thorough chewing food. This is an excellent prevention of the occurrence of calculus, caries and improvement of gastric function.