It is necessary to consume 15-30 grams of fiber daily. Fiber has a number of complex carbohydrate-type substances found only in plants and formed from the cells of plant walls. It is divided into two groups: soluble and insoluble, which are found in all plants. Insoluble fiber is found in grain products (flour, bread, bran, ripe vegetables). It acts like a loofah that sucks up stomach moisture and swells up. Just this causes a feeling of fullness and stimulates the digestive system. Soluble fiber is found in all, in fact, fruits and vegetables. Red beans, dried peas, oats, barley, and rice have the most fiber.
Therefore, in order for the body to get the necessary amount, it will be very helpful to: eat more wholemeal bread; eat more dried fruit; eat more fresh fruits and vegetables with skins; do not sift the flour when baking bread; eat more peas and beans.
For fiber to be better absorbed, vegetables and fruits should be eaten raw.
If you boil vegetables, you should not keep them in water, or cut them into small pieces, or boil them in plenty of water. Prolonged boiling destroys vitamins, so vegetables should be boiled in a small amount of water under a slightly slanted lid. Properly boiled vegetables should be brightly colored, brittle, slightly crispy, indicating the preservation of nutrients and flavor. Overcooked vegetables lose flavor and usefulness.
Steamed vegetables retain their nutritional properties. For this purpose, a grid is placed in the pot on which to place the vegetables.
Steamed vegetables with continuous stirring allow for low fat consumption.
Therefore, in order for the body to get the necessary amount, it will be very helpful to: eat more wholemeal bread; eat more dried fruit; eat more fresh fruits and vegetables with skins; do not sift the flour when baking bread; eat more peas and beans.
For fiber to be better absorbed, vegetables and fruits should be eaten raw.
If you boil vegetables, you should not keep them in water, or cut them into small pieces, or boil them in plenty of water. Prolonged boiling destroys vitamins, so vegetables should be boiled in a small amount of water under a slightly slanted lid. Properly boiled vegetables should be brightly colored, brittle, slightly crispy, indicating the preservation of nutrients and flavor. Overcooked vegetables lose flavor and usefulness.
Steamed vegetables retain their nutritional properties. For this purpose, a grid is placed in the pot on which to place the vegetables.
Steamed vegetables with continuous stirring allow for low fat consumption.