Everybody has to take care of their diet, whether it is about weight loss or muscle loss.
Diet accounts for 60-70 percent of any fitness journey.
Good workout routine with healthy and balance diet (Workout routine)There should also be a , which helps in building muscles and reducing fat.
It is necessary to consume fiber in both the conditions. Because consuming fiber diet increases the body's ability to absorb nutrition and gives you good results.
In January 2019, fiber food plays an important role in reducing type 2 diabetes , heart disease , and obesity , according to a publish review in the journal Lancet . According to the researchers, fiber diet can also reduce the risk of colon cancer.
According to the articles of Annals of Internal Medicine and Mayo Clinic in February 2015, fiber diet keeps the body weight balance.
Perhaps you will know that a diet rich in fiber helps you to keep healthy and correct the digestive system. Therefore, fiber foods should be consumed in every mile.
Keeping in mind the benefits of fiber rich food, today we will tell you about 10 fiber rich foods. High fiber food is found in these food, which can be consumed by anyone.
How Much Fiber Do You Need
According to the US Dietary Guidelines, the intake of fiber is 25 grams daily for women and 38 grams for men.
According to Harvard Health Publishing, most Americans only get half the fiber of a fixed quantity. Let us also know about foods rich in fiber.
1. Green Peas
According to the USDA, a significant amount of fiber is found in peas.
Its one cup serving contains about 4 grams of fiber, which is 14 percent of daily intake. Peas can be eaten raw, as vegetables, in salads or in other ways.
In addition to being good in the test, pea vitamins are also high in minerals. Its intake is also considered beneficial for the skin, eyes and bone.
According to the USDA, a portion of avocado contains about 5 grams of fiber, which is 18 percent of daily intake.
However, it also contains monounsaturated fat, which is also found in olive oil.
It is healthy and very beneficial for the heart. It can be eaten in snacks, lunches or evening snacks.
3. Soybean Bean
It is an immature version of soy, used in Asian dishes. According to the USDA, it is a tasty and fiber-rich snack that contains about 5 grams of fiber in a cup. It also contains protein, fiber and healthy fat.
When one thinks of high fiber foods, the first thing that comes to mind is pods.
According to the USDA, one cup of navy beans contains 7 grams of fiber, which is 25 percent of the daily requirement.
Black beans, pinto beans, and garbanzos also come in the lentil family. They are also rich in fiber.
According to the American Academy of Nutrition and Dietetics, beans are high in protein and iron. Consumption of these can relieve many problems of the body. Therefore they can be consumed to increase fiber intake.
Pear is a very good source of fiber.
A medium-sized pear contains 5.5 grams of fiber, which is 20 percent of the daily requirement.
Apart from being delicious, it is also rich in many vitamins and minerals. Apart from this, it is also a good source of Vitamin C. Medium size pear contains 7.65 mg of vitamin C.
If you are not eating pulses regularly, then start consuming them. Lentils contain both fiber and protein in plenty. A cup of cooked lentils contains about 7 grams of fiber, which is 25 percent of the daily needs.
7. Chia Seed
If you want to add protein to the diet, you can also include chia seed. 28 grams of chia seed contains about 11 gm of fiber. Apart from protein, it is also rich in many nutrients. Due to its intake, the body gets many nutrients according to its daily needs.
Oatmeal can be consumed as a fiber-rich breakfast or snack. A cup of oatmeal contains about four grams of fiber, which is 14 percent of the body's daily needs. Apart from fiber, it contains all the necessary nutrients, vitamins, minerals, and antioxidants.
(This information has been given on the basis of various research and study. Before taking anything, please consult the doctor.)
© 2020 Samiullah Nazeer