1. High fiber
2. Low fat
3. Contains balanced nutrition
What Is High Fiber Foods?
High-fiber foods are foods that contain fiber and originated from plants such as vegetables, fruits, grains, beans, and others.
Why We Need Fiber?
Fiber in foods is found in wheat grains, millet, and corn easy filling, so we feel has a lot of eating when we eat less of these foods.
In addition, the fibers were also found in fruits and vegetables that keeps the body regular bowel movement and can help reduce the risk of heart disease because it slows the absorption of fat and cholesterol than other foods.
Fiber consists of two types, both essential for health are:
1. Lots of soluble fiber contained in nuts, fruits, and whole grains, like wheat and rice. These fibers are called helper type found in the heart because it can help lower cholesterol levels. Referred to as soluble fibers dissolve in water and form a gel. In theory, because these fats dissolved, he formed a gel-like material that binds cholesterol and fat and prevent absorbed by the intestine, so that if the material is not absorbed, it will be removed along with dirt.
2. In contrast, insoluble fiber, found in vegetables, cereals, and wheat grains, does not form a gel. Its main benefit is to make us regularly defecating. Although less effective in avoiding the absorption of fat and cholesterol into the bloodstream, this fiber is useful for increasing the mass and speed of travel materials in the gut.
If we want to set a good diet or want to start a diet then we should apply a high-fiber diet by eating whole grains, wheat, and should be the foundation of the diet, serving between six to 11 servings each day:
1. A serving is one slice of bread servings (if you catch a calculated two servings of bread), a half cup of cooked rice or pasta. to get more fiber and nutrients better, choose a complete wheat or rice (which means that no arinya skin removed), rice squeeze a better job than a white, full grain bread instead of white wheat bread. Bulgur (red beans) and cereals are also good choices.
2. Vegetables should amount to three to five portions/servings per day, with the size of one serving equals one cup of fresh or half cup cooked vegetables. Vegetables should be eaten fresh or steamed, for if boiled tend to dissolve the vitamins and minerals. The more color (green, yellow, and orange) the more contained nutrients such as carrots, green lettuce, long beans.
3. Fruits should be eaten four days. Each time to eat half a bowl of sliced fruit, one glass of fruit juice or one medium-size apple. Eat a variety of fruit because it will enrich the variety of nutrients contained in fruits, like apples, oranges, guavas, pears, papaya and mango.
Twelve Benefits of Fiber
1. Help overcome Diabetes
2. Prevents constipation
3. Helps you lose weight
4. Assist the detoxification process
5. Making youth
6. Helps prevent colon cancer
7. Helps prevent breast cancer
8. Helps lower cholesterol
9. Beautify the skin, hair and nails
10. Help overcome anemia
11. Prevent appendicitis
12. Assisting the development of good bacteria in the gut.
What Is a Low-Fat Food?
Are foods that are low fat and low in calories but also contains the main ingredients remain masaih for body health such as protein, calcium, and others.
We are encouraged to eat as little fat as possible. For example, if we consume around 2500 calories every day, then the fat intake which allowed only 69 grams or less.
Actually there are various types of low-fat foods can we eat that is by changing the way the cooking of fried food to be baked or steamed course (fish grilled / broiled fish, roast beef / soup, satay or without added cooking oil).
What Is a Balanced Nutritious Food?
Diverse foods are consumed in a day that contain energy, building materials, and substances in accordance with regulatory body requirements.
Substance energy from carbohydrates and fats. Sources of carbohydrates: rice, sago, corn, yams, cassava, bread, breadfruit, sugar, pure, and its equivalent.
Builders of protein substances. Source of animal protein: meat, fish, chicken, liver, eggs, milk and processed products. Vegetable protein sources: tempeh, tofu, nuts and counterpart.
Regulator of vitamins and minerals. Source of many vitamins and minerals in vegetables and fruits.
What result do not get balanced nutrition?
In addition to malnutrition and malnutrition, the nutrition is more of a thing that often happens to people at risk are those who are not living a healthy life.
Overweight is a food consumption exceeds the requirements. Especially fat and sugar foods from pure. Better nutrition could result in obesity (obesity).
Therefore, for those who have risk factors, immediately reduce the types of food:
1. Contain much saturated fat and salt such as cassava chips, potato chips, pop corn, etc.
2. Based oils and fats such as butter, cooking oil, etc.
3. Such as sugar-based syrup, slei, etc.
4. Less healthy beverages such as coffee, tea, alcohol and soft drinks.
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