When you want to eat, how to build muscle or just improve your overall condition, fiber is usually not in the forefront of your heart. Instead, you can think about how to increase your protein or reduce your sugar intake. But this needs to be changed, because you almost certainly do not get enough fiber.
According to the FDA, most Americans do not receive a dose of fiber, which they recommend. (According to the FDA recommendations, it is at least 25 grams of fiber, although the exact amount depends on your age and physical activity level.) This is a problem because insufficient fiber intake is associated with adverse health effects, such as heart disease, obesity Or the risk of developing a colorectal cancer is higher.
“Our data shows that in the United States only 4% of men and 13% of women have higher fiber intake than recommended,” said Yanni Papanikolau, nutrition researcher at the University of Toronto, Ph.D. and Ph.D., told MensHealth.com .
Want to start eating more fiber, but there are broccoli and bran raisins? Here are 10 unnamed heroes of the fibers, who do not have much love.
An ounce of ounces, almonds are one of the high-alloy nuts that provide about 3 grams of fiber per ounce. Combine it with a piece of fruit as a snack, and you will get a satisfying, nutritious combination. (Our personal favorite is “Blue Diamond” exquisite black truffle almonds).
Beans, Beans – They are not only good for your heart, they are also the most heartfelt (see what we have done there), most nutritious foods. They are convenient for the budget, and they easily serve as a side dish on the plate. For 15 grams per cup, a cup of black beans provides almost half the daily recommended amount of fiber. Try the Bush’s Black Bean Fiesta, a simple, nutrient-rich food that is easy to “heat and eat.”
The whole fruit, as a rule, is an important source of fiber, but some fruits are something more. Diagram A: Raspberry. Every 8 grams of fiber, raspberries are not only low in calories, but also have a high nutritional value. Add the glass to the mashed potatoes, yoghurt, cereal or hut. Not a berry season? Try Cascadian Farms Frozen Raspberries.
After a burst of popularity about 10 years ago, flax seeds do not seem to like. But this seed is a nutrient-rich country that contains omega-3 fat, protein and, of course, fiber. All this makes it an ideal complement to morning oats, yogurt or cheese top. The key here is to make sure that you are well polished (the coffee grinder can do a miracle).
5. Oat bran.
Oatmeal has gained a lot of love, but the speed of AM has changed slightly, and oat bran is a good choice. It has a creamy consistency and texture and can pack 6 grams of fiber in only 1/3 cup. The processing of oat fiber in the form of a sponge helps to lower the level of lipids in the blood and keeps you fully alert.
Lentils provide rich help with fiber and protein, which makes it a relaxing place for cooking. Add a cup of lettuce, sop or pasta sauce to get 15 grams of fiber and 18 g of protein.
A good source of insoluble fiber helps prevent constipation, and artichokes are very useful for the digestive system. The dish contains 8 g of fiber and 5 g of protein. Eat with vegetables, chicken and pasta, or as a simple dish.