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+ Receta
I Didn't Know That - Fiber
by
Martha A. Cheves
Calificación: 4.0
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%3C/p%3E%3Cp%3EWhat%20is%20dietary%20fiber?%3C/p%3E%3Cp%3EIt%20is%20the%20indigestible%20parts%20of%20plant-derived%20foods%20-%20fruits,%20vegetables,%20legumes,%20grains,%20nuts,%20and%20seeds.%20%20Meat,%20poultry,%20fish,%20dairy%20products,%20eggs%20and%20fats%20do%20not%20contain%20dietary%20fiber.%3C/p%3E%3Cp%3EWhat's%20the%20difference%20between%20insoluble%20and%20soluble%20fiber?%3C/p%3E%3Cp%3EInsoluble%20fiber%20(some%20good%20sources%20are%20wheat%20brand%20and%20pears)%20provides%20%22bulk%22%20to%20move%20food%20through%20the%20digestive%20tract,%20keeping%20constipation%20at%20bay;%20insoluble%20fiber%20may%20also%20protect%20against%20some%20types%20of%20cancer.%20%20Soluble%20fiber%20(oats,%20beans,%20and%20oranges%20are%20good%20sources)%20helps%20lower%20blood%20cholesterol%20and%20control%20blood%20sugar%20levels.%20%20Most%20foods%20contain%20some%20of%20each%20type%20of%20fiber.%3C/p%3E%3Cp%3ECan%20I%20%22overdose%22%20on%20fiber?%3C/p%3E%3Cp%3EYes.%20%20If%20you%20increase%20your%20fiber%20intake%20too%20quickly,%20you%20may%20suffer%20bloating%20and%20cramps.%20%20Add%20fiber%20to%20your%20diet%20gradually,%20and%20drink%20plenty%20of%20water.%3C/p%3E%3Cp%3ECan't%20I%20just%20take%20a%20pill?%3C/p%3E%3Cp%3EMost%20fiber%20pills%20have%20little%20fiber%20in%20them,%20and%20do%20not%20contain%20a%20good%20balance%20of%20the%20different%20types%20of%20fiber.%20%20You're%20much%20better%20off%20consuming%20a%20variety%20of%20foods,%20form%20which%20you'll%20also%20reap%20a%20bounty%20of%20vitamins,%20minerals,%20and%20eating%20pleasure.%3C/p%3E%3Cp%3EHow%20can%20I%20get%20the%20most%20fiber%20form%20foods?%3C/p%3E%3Cp%3EEat%20fruits%20and%20vegetables%20(such%20as%20potatoes)%20with%20their%20skins,%20and%20opt%20for%20the%20whole%20food%20rather%20than%20juice.%20%20Choose%20whole%20grain%20cereal,%20bread,%20pasta,%20and%20flour%20over%20refined%20grain%20products.%3C/p%3E%3Cp%3EHow%20does%20food%20preparation%20affect%20fiber%20content?%3C/p%3E%3Cp%3ECutting,%20chopping,%20cooking%20and%20freezing%20has%20no%20significant%20effect%20on%20fiber%20content.%20%20However,%20sieving%20and%20straining%20foods%20will%20remove%20some%20fiber.%3C/p%3E%3Cp%3EWill%20a%20bran%20muffin%20a%20day%20do%20the%20trick?%3C/p%3E%3Cp%3ENo.%20%20Many%20%22bran%22%20muffins%20contain%20negligible%20amounts%20of%20fiber.%20%20Their%20main%20ingredients%20are%20usually%20white%20flour%20and%20sugar.%20%20The%20label%20of%20a%20truly%20high-fiber%20muffin%20will%20list%20bran%20or%20whole-grain%20flour%20as%20its%20first%20ingredient.%3C/p%3E){kind=link}