2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vegetables provide valuable amounts of fiber, or so-called fiber, in addition to a rich cocktail of vitamins, minerals and antioxidants that help maintain a healthy immune system. In order to improve your overall health and maintain physical beauty, eat high-fiber vegetables regularly.
The fiber in vegetables has a beneficial effect on the body in many ways. They help the ingested food to move efficiently through the digestive system and to expel unnecessary organic substances faster. At the same time, these vital fibers serve as a useful tool in maintaining healthy cholesterol and blood sugar levels, which are essential factors in preventing cardiovascular disease, obesity and diabetes.
Regular consumption of fiber also takes care of the proper functioning of the colon and prevents, or reduces, the symptoms of constipation and other digestive disorders.
Fiber increases the feeling of satiety and satiety, so they can be useful in controlling appetite and moderate weight.
There are two types of ballast substances. The first - insoluble fibers, are found in significant values in all leafy vegetables, beans, as well as in most vegetables whose skin is not removed during cooking. They support good intestinal peristalsis and accelerate the release of feces from the colon. The other type - soluble fiber, abundant in artichokes, carrots, broccoli and spinach, bind to fatty acids and prolong the time to empty the stomach so that sugar can be excreted and absorbed properly.
In half a cup of tea, the following vegetables and legumes contain the most fiber per gram: Brussels sprouts (2 g), cauliflower (2 g), kale (1-2 g), broccoli (between 2 and 3 g).), lettuce (4 g), dock (between 2 and 3 g), spinach (between 2 and 3 g), sorrel (between 2 and 3 g), peas (between 7 and 9 g), beans (between 6 and 10 g), lentils (7 g), corn (5 g), artichoke (7.2), turnips (1 g), eggplants (between 1 and 2 g), potatoes (between 3 and 4 g.) - together with the peel, which is recommended to eat with young potatoes, and raw carrots (between 3 and 4 g).
To increase your fiber intake, choose mostly fresh, raw vegetables, as they provide the largest amounts of nutrients and fiber.
The American Dietetic Association recommends that women eat 25 grams of fiber a day, and men should strive to get about 38 grams with food. After the age of 50, the need for them drops to 21 grams for women and 30 grams for men.
To meet these fiber requirements, consume approximately 2 teaspoons of vegetables daily in addition to other dietary sources of fiber such as whole grains and legumes.
It is good to get in the habit of eating more vegetables with each dish: soups, pasta, omelets and more.
Evidence for the useful properties of ballast substances
An American study tested the effect of eating high-fiber vegetables. Subsequent results convinced the scientists in the hypothesis that their regular consumption is associated with reducing the risk of colon cancer and the prevention of cardiovascular disease.
Ten healthy volunteers were given a diet consisting of three separate dietary cycles. Each of them lasted 2 weeks.
The first diet included a lot of vegetables, fruits and nuts (55 g were taken).ballast substances per day and 1,000 kcal.); the second - cereals and legumes (early agricultural diet in the development of human civilization) and the third - low fat (modern therapeutic diet).
Each of them was a diet suitable for weight maintenance (this means intake of 2577 kcal per day).
A comparison of the results showed that the grain and bean diet and the low-fat diet did not have the same effect on the body as the one rich in fiber.
The vegetable-fruit diet led to the largest reduction in low-density lipoprotein (LDL) cholesterol - 33% +/- 4%, P <0.001. It contributed to the highest excretion of bile acid in the stool -1, 13 + / - 0, 30 g / g, P = 0.002, as well as to the most significant release of stool volume - 906 + / - 130 g / g, P <0.001, as well as short-chain fatty acids in faeces -78 + / - 13 mmol / g, P <0.001.
However, due to the increase in faecal excretion, the actual bile acid concentration was lowest in the vegetable diet, and a maximum lipid reduction was noted within 1 week. The release of mevalonic acid (P = 0.036) is also highest in the vegetable diet.
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