Fiber-rich foods are light in energy content. Fiber increases the amount of pulp that passes through the gut and makes you feel full. This way it takes up space from more energy-rich foods.
Fiber also slows gastric emptying. In this way, a high-fiber food keeps the feeling of hunger at bay for longer than a fast-digesting low-fiber food, even if eaten to the same extent. Many dieters avoid bread and other cereal products for fear of causing a weight problem. There is no reason for carding: bread usually fattens its tops.
– It is not easy to lose pounds by eating high-fiber food. Yes it is fat and sugar and too high portions of food compared to consumption that make you fat, docent of nutrition science Maijaliisa Erkkola says.
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Cereal products are recommended for women in six and for men in nine servings per day. At least half of the amount should be whole grain.
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The portion is calculated as one slice of whole grain bread or desi whole grain rice or pasta. There are already two servings of porridge.
Most fiber is obtained from whole grain products. It is worth reading the product descriptions on the bread and pasta shelf. A product with at least six grams of fiber per 100 grams is good. There are plenty of options, you don’t always have to choose rye bread. Whole grain bread is also made from oats, among other things.
– Color already says a lot. In general, the darker the cereal product, the more confident it is in fiber, Erkkola suggests.
Here’s how to add fiber to every meal of the day:
AT BREAKFAST fiber is obtained from wholemeal bread or porridge. Or make a yogurt-based smoothie with the addition of berries, fruit, bran, seeds or nuts. If breakfast doesn’t taste good, even a tangerine is better than nothing.
LUNCH AND DINNER you should choose whole grain rice or pasta as a warm side dish. Domestic barley is a good option. You can get more fiber into your salad from, for example, quinoa, legumes or seeds. With a nutritious salad, you can take a roll of whole grains.
WITH A SNACK Fruit is a good option, especially when you eat something high in protein, such as yogurt. Even a snack bar goes every now and then. Compare the product descriptions, as there is a difference in energy concentrations.
AT EVENING works on the same principle as other meals: something vegetable, something fiber and something protein. The warm porridge eaten in the evening lulls you to sleep and with it you can endure until the morning, when berries and seeds are included.
AT PARTY MEALS you can relax. Don’t fall for fibers or anything but enjoy! If you want to add fiber to your table as a party organizer, Decorate the cakes with fruit and berries. On top of the store, there will be fresh flavors and spectacular offerings.
Source: Hyvä Terveys by www.hyvaterveys.fi.
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