Effect of foods containing fiber on blood pressure

Constipation is one of the problems that many people face, a problem that can be effective in raising blood pressure, meanwhile, foods containing fiber can help in solving constipation. Be careful that the amount of fiber consumed should be managed like many other nutrients needed by the body. Of course, many factors can be effective in causing high blood pressure in people, and nutrition is one of the important factors.

Foods containing fiber for athletes

Fiber is not one of the food sources with high compatibility with the digestive system. Fibrous foods are a good option for people who are overweight because they help facilitate digestion and are not digestible by themselves. One of the sports in which this valuable nutrient plays a role is fitness, daily consumption of 20 to 35 grams of dietary fiber is recommended by many international regulatory groups.

Weight loss and the role of fiber consumption

Research has shown that nutrients such as fiber can play an important role in controlling body weight. It has also been found that normal weight people receive more dietary fiber during the day than obese people. Some other studies have even proven that high fiber consumption helps with better weight control with age. Fiber increases the volume of food in the digestive tract, and this slows down the digestion process, as a result, one stays full for longer. In other words, by getting more fiber, the blood sugar level remains stable.

Required intake of fiber for children

The amount of daily fiber required for children two to five years old is 25 grams. On average, children and adolescents only get about 15 grams of fiber per day and should be encouraged to eat plenty of fruits and vegetables and starchy and whole-grain foods. According to the available evidence, eating a lot of fiber is associated with reducing the risk of various diseases. Choosing high-fiber foods also makes us feel full and does not overeat, fiber helps in better digestion of food while preventing constipation.

Some of the best sources of fiber for children include:

– Bread and whole grains

– potato

– oranges

– banana

– berries

– plums

– pears

– Green Peas

– Legumes (dried beans, peas, lentils, etc.)

– Almonds

– Apple

The best food sources of Fiber are:

Dates:

Like all dried fruits, Pengedar Kurma Selangor are best consumed in moderation. Dried dates have a small amount of water and more carbohydrates and fiber. If you consume too much in one day, it may cause stomach cramps or other unpleasant digestive problems.

Almonds:

Almonds are rich in potassium, magnesium, phosphorus, calcium and iron; The fiber in almonds helps bowel function and has a positive effect on blood cholesterol levels.

Oat bran:

This food has many properties; Apart from being rich in water-soluble fibers and pectin fiber, it is suitable for reducing cholesterol and weight, while it causes the calories accumulated in the intestine to be removed. It reduces blood cholesterol by 15% and prevents cancer; If you pour three tablespoons of oat bran in a glass of water before meals, it will reduce appetite, wheat bran also has a lot of fiber.

Black olive:

Black olives have a different taste than green olives, but in terms of nutritional value, black olives are more oily than green olives. Natural black olives, which have not been blackened industrially, have high nutritional value and help digestion; 100 grams of this small fruit has 12.2 grams of fiber.

Red beans:

Red beans are anti-cancer and lower blood pressure, while eliminating constipation; Red beans prevent colon cancer.

One of the ways to lose weight and get fit is to use low-calorie and filling snacks throughout the day. If you use low-calorie foods for snacks, your daily calorie intake will decrease and you will gradually lose weight. By consuming a healthy and low-calorie snack, your hunger will be relieved and you will eat less food during the main meals.

Celery and carrot

If you like snacking, this snack is perfect for you. It is enough to peel the carrot and cut it into small squares. Then separate the celery leaves and cut its stem into a carrot shape. Now pour the mixture of celery and carrot into a container and put it in the refrigerator. Use this healthy and herbal combination whenever you want something to eat.

Dates

Some people’s concern about dates is more related to date sugar and date calories. However, dates also provide fiber, which can affect how sugar is absorbed from the digestive system. A diet high in fiber can help you lose weight. In fact, a 2008 study of more than 89,000 people found that total fiber intake was inversely related to weight gain and waist circumference change. Dates are considered a healthy food that provides various nutrients and a source of fiber.

Dates are recommended for weight loss. However, none of the fruits and vegetables should be the only source of your diet. Include a variety of fruits and vegetables in your diet for maximum health benefits. If you are looking to include Pembekal Kurma Seri kembangan in your weight loss diet, keep these points in mind:

Like all dried fruits, dates are best consumed in moderation. Dried dates have a small amount of water and more carbohydrates and fiber. If you consume too much in one day, it may cause stomach cramps or other unpleasant digestive problems.

Apples and brown sugar dessert

If you like a sweet snack, try apple dessert. Peel an apple and cut it into pieces. Put a little cinnamon and a tablespoon of brown sugar on the apple. Place on very low heat and cook until your dessert is ready.