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FIBER IN
YOUR DAILY DIET
A diet high in fiber
protects us against obesity as well as cardiovascular diseases, lowering the
levels of circulating insulin.
Among the known causes of increase risk of cardiovascular diseases are the
following:
 |
Age |
|
Obesity |
|
Distribution
of body fat |
|
Smoking |
|
Physical
inactivity |
|
Hypertension
pressure |
|
High
cholesterol and triglycerides |
|
Resistance
to insulin |
|
An increase in fiber in
your daily diet will influence the insulin in three manners:
Modulating the insulin
secretion .
Moderating the action
of the insulin at the peripheral level.
CONTROL OF
OBESITY.
There exists studies in
which it has been proven that fiber is a protection against hypertension,
hyperlipidemia and cardiovascular diseases.
The association between
high fiber and obesity is especially interesting. The high levels of
circulating insulin associated with a diet low in fiber promote obesity due to
diverse mechanisms which alter the physiology of the adipose tissue thereby
influencing the energetic metabolism and increases the appetite.
ADVICE
|
Eat bread
consisting of whole wheat flour |
|
Whole wheat
cereal which contains a minimum of 2 grams fiber per ration |
|
Eat raw fruit
without peeling. It contains more fiber than when it is cooked |
|
Dry fruit is a
good source of fiber |
|
Vegetables should
be eaten raw inasmuch as they lose the fiber content when cooked |
|
Eat more legumes
(beans, lentils and green beans) |
|
Milk products contain
very little fiber therefore adding some fiber cereal to yogurt or fresh cheese
is advisable.
Eating a variety of
these foods rather than adding a fiber supplement is more favorable.
Kindly add the fiber
gradually since pouring it all at once could lead to gastrointestinal
discomforts such as gas, colic, diarrhea.
Do NOT forget to drink
a minimum of 8 glasses of water a day so that when combined with the fiber
they will achieve the required effect on your health.
FOLLOWING:
THE SAVOURY AVOCADO
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