Small transit friends, fibers are too often the great forgotten of our diet. Here’s how to fix it.
We often forget them by preferring their cousins’ proteins or carbohydrates, but fibers play an important role. They regulate digestion and protect them from many diseases. However, many of us do not consume enough. Here is what a psychological nource Ed Jeremé Gorsky condemns his Instagram account. “It is recommended to bring 25 to 30 grams on average (:Fiber, editor’s writing) a day, “he recalls. A challenge for many. To remove it, a food specialist provides February 10, 9 proposals for integrating fibers every day.
Melt all grains
Psychologist-Nutrition MP Diittityan first insists on the importance of choosing complete grains such as rice, pasta, bread and oatmeal. They contain unsolvable fibers that “increase the volume of chairs and contribute to their elimination” emphasize Jeremy’s Gorsky. In addition, wheat and oats contain preconditions that allow you to “feed good bacteria”, which “promotes healthy microbiota, better immunity and mental health,” summarizes the food specialist.
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Twice a week
Legumes, such as lenses, peas or beans, are excellent sources of fiber, says Jeremy Gorsky, but they are enriched with vegetable proteins and minerals. Ideal, according to a dietary of a psychologic nutritionists, would have consumed 2 sections a week. In practice you can prepare raw salad products, soup, stew, but also apply recycled products such as Houmous, says Jeremy Gorski.
Vegetables with each meal
Few, cooked, salad, molded soup … Whatever their way is, it is very important to “eat vegetables with each meal,” the food specialist claims. And for a good reason, they contain soluble fibers that slow down carbohydrate absorption, thereby avoiding blood sugar. For those who have their consumption problems, Jeremy Gorski invites us to back up with the situation. “If it is a relocate, you should consult a possible album. Otherwise, you need to make an effort to register another way. The palace is developing, and it is impossible not to love vegetables, “he said.
Eat fruit or compotes
Fruits also fiber the richest to accumulate. You can consume this from breakfast, for example, pattern with a banana with 40 grams of oatmeal and one tablespoon of seeds offering a psychologist. Another alternative that is easy to eat on going. A compote, preferably without adding sugar, claims Jeremy Gorsky.
The oil to taste it
If the compote does not kill you, oils, fibers source and good fats, make the ideal snack and allow you to avoid snacks. In this sense, the dietitian advises one handle to drink and be different. Almonds, nuts, hazels …
A pinch of seeds
They are small and have a fairly neutral taste. Jeremy Gorski emphasizes the seeds here and invites his subscribers to regularly sprinkle with their grain or their yogurts to increase his daily addition to the fiber. Lee, Chia, Psyllium … There is something for all colors.
Read the labels well
If you buy a supermarket transformed product, the psychological nource advises to explore the food label. If carbohydrates and fat content are ignored, fibers are also. Jeremy Gorski invites you to contain 3 to 5 grams of fiber per share.
Alternative Vegetable Meat and Alternatives
Meleeze for Viindards, the psychological nource also notes that plants alternatives, such as pancakes, contain fibers (5 to 6 grams) and not steak. Therefore, the interest in changing the meat and plant relationship between the meat and the factory is even redesigned if you study the food label again.
Don’t make things
Finally, beware of students’ good syndrome. “Do not go to fiber 30 grams and add your acceptance to avoid digestive problems,” Jeremy Gorski warns. The main thing is to find the rhythm that suits you and remember that every small step is a big step for your body’s well-being.
Source: Le Figaro
