Water, not being a nutrient proper, is vital as a stabilizer of body temperature, a carrier of nutrients (nutrients) and digestive waste, a reagent and reaction medium in a number of chemical transformations, a stabilizer of the conformation of biopolymers and, finally, as a substance that facilitates the dynamic behavior of macromolecules, including the manifestation of catalytic (enzymatic) properties by them.
Water is an important ingredient food products... It is present in a variety of plant and animal products as a cellular and extracellular component, as a dispersing medium and solvent, determining their consistency and structure and affecting the appearance, taste and stability of the product during storage. Through physical interaction with proteins, polysaccharides, lipids and salts, water contributes significantly to the texture of food.
Table 7
| Meat | |
| Milk | |
| Fruits vegetables | |
| Honey | |
| Butter, margarine | |
| Flour | |
| Bean coffee (roasted) | |
| Powdered milk | |
| Beer, juices | |
| Cheese | |
| Jam |
Many types of foods contain a large number of moisture, which negatively affects their stability during storage. Since water is directly involved in hydrolytic processes, its removal or binding by increasing the salt or sugar content inhibits many reactions and inhibits the growth of microorganisms, thus extending the shelf life of products. It is also important to note that the removal of moisture by drying or freezing has a significant effect on chemical composition and the natural properties of the product. This determines the interest of researchers in studying the properties and characteristics of the behavior of water and ice in food.
Water plays an important role in the life of the human body. It is the most significant component of all cells in terms of number (2/3 of the human body weight). Water is the environment in which cells exist, and the connection between them is maintained, it is the basis of all body fluids (blood, lymph, digestive juices). With the participation of water, metabolism, thermoregulation and other biological processes occur. Every day, a person excretes water with sweat (500g), exhaled air (350g), urine (1500g) and feces (150g), removing harmful metabolic products from the body.
To restore lost water, it must be introduced into the body. Depending on age, physical activity and climatic conditions, the daily human need for water is 2-2.5 liters, including 1 liter with drinking, 1.2 liters with food, 0.3 liters formed during the metabolic process. During the hot season, during work and hot workshops, during intense physical activity there are large losses of water in the body with sweat, therefore, its consumption is increased to 5-6 liters per day. In these cases, drinking water is salted, since a lot of sodium salts are lost along with sweat. Excess water intake puts additional stress on the cardiovascular system and kidneys and is detrimental to health. In case of intestinal dysfunction (diarrhea), water is not absorbed into the bloodstream, but is excreted from the human body, which leads to severe dehydration and poses a threat to life. Without water, a person can live no more than 6 days.
Drinking water quality must meet the requirements of the current GOST "Drinking water".
Water metabolism in the body is regulated by the central nervous system and is closely related to the mineral metabolism of potassium and sodium salts. With a large loss of water by the body with sweat or increased consumption of table salt, the osmotic pressure of the blood plasma changes, which entails excitation in the cerebral cortex, resulting in a feeling true thirst, regulating human water consumption. False thirst yeah due to dry mouth, unlike true, does not require water intake. To relieve this sensation, it is enough to increase salivation with an acidic product or moisten your mouth with water.
Physical and chemical properties of water and ice
Water has a molecular weight of approximately 18.02 and can exist in the states of liquid, vapor and ice, characterized by the following indicators of phase transitions (Table 8):
Table 8
| Freezing point (melting point) at 101.3 kPa (1 atm), ° С | 0,00 |
| Boiling point at 101.3 kPa (1 atm), ° С | 100,00 |
| Freezing point (melting point) at 101.3 kPa (1 atm), ° С | 0,00 |
| Boiling point at 101.3 kPa (1 atm), ° С | 100 |
| Triple point temperature, ° С | 0,0099 |
| Triple point pressure, Pa (mm Hg) | 610,4 (4,579) |
| Heat of fusion at 0 ° С, kJ / mol (kcal / mol) | 6,01 (1,435) |
| Heat of vaporization at 100 ° С, kJ / mol (kcal / mol) | 40,63 (9,704) |
| Heat of sublimation at 0 ° С, kJ / mol (kcal / mol) | 50,91 (12,16) |
The influence of temperature changes in the range of 0 ± 20 ° C on some properties of water and ice is shown in table. 9.
Table 9
Influence of temperature on some properties of water and ice
| Indicators |
Water at temperature, ° С |
Ice at temperature, ° С |
||
| Density, g / cm 3 | ||||
| Water vapor pressure, Pa (mm Hg) | ||||
| Viscosity, Pa s | ||||
| Surface tension, N / mm | ||||
| Heat capacity, J / kg K | ||||
| Thermal conductivity, J / m s K | ||||
| Thermal diffusivity, m 2 / s | ||||
| Dielectric constant | ||||
Water exhibits an unusual property to expand when frozen; as a result, the density of ice is lower than water at the same temperature. Among other anomalies of water, one should note its high heat capacity (the largest of all liquid and solid substances) and significant thermal conductivity. The thermal conductivity of water is higher than other liquids, ice is higher than other non-metallic solids.
A characteristic feature of water is its high dielectric constant. It is also interesting that the thermal conductivity of ice at 0 ° C is approximately four times greater than that of water at the same temperature, i.e. ice conducts heat much faster than immobilized (still) water in tissues. If we take into account that the thermal diffusivity of ice is an order of magnitude higher than that of water, it becomes clear why tissues freeze faster than thaw if the same (but inverse) temperature difference is set.
Structure and properties of the water molecule
Six valence electrons of oxygen in a water molecule are hybridized in four sp 3 orbitals, which are elongated to the corners, forming a tetrahedron.
The two hybrid orbitals form O-H covalent bonds with an angle of 105 °, while the other two orbitals have lone pairs. These bonds, due to the high electronegativity of oxygen, are partially (by 40%) ionic.
Each water molecule is t-trahedrally coordinated with four other water molecules through hydrogen bonds. The dissociation energy of the hydrogen bond is 25 kJ / mol.
The simultaneous presence of two donors and two acceptors in a water molecule makes it possible to associate into a three-dimensional network stabilized by hydrogen bonds. This structure explains the special physical properties of water, which are unusual for small molecules. So, for example, alcohol and compounds with isoelectric dipoles, such as HF or NH 3, form, in contrast to water, only a linear or two-dimensional association.
The ability of water to form three-dimensional hydrogen bonds, the destruction of which requires additional energy, explains the unusual properties of water discussed above, for example, high values of heat capacity, melting and boiling points, surface tension, and phase transition heats.
Water can affect the conformation of macromolecules if there are any non-covalent bonds that stabilize the conformation of the large molecule. These non-covalent bonds can be of three types: hydrogen bonds, ionic bonds, and non-polar bonds. In proteins, there is competition between CO ... HN hydrogen bonds and water-amide hydrogen bonds. The greater the ability of the solvent to form hydrogen bonds, the weaker the CO ... HN bond. In an aqueous medium, the heat of formation or rupture of this bond is equal to 0. This means that the CO ... HN hydrogen bond cannot provide stabilization in an aqueous solution. The competing hydrogen bond from H 2 O weakens the thermodynamic tendency to form CO ... HN hydrogen bonds. Water molecules around non-polar groups (molecules) become more ordered, leading to a loss of entropy, and as a result, there is a tendency for individual non-polar groups in an aqueous medium to associate with other molecules larger than water.
The concept of hydrophobic bonding is shown schematically in Fig. 1.
Figure 1. Formation of a hydrophobic bond
Ice structure and properties
A water molecule, crystallizing, can bind four other water molecules in a tetrahedral configuration. Therefore, the resulting ice has a hexagonal crystal lattice. The structure of the ice was established by X-ray, neutron and electron diffraction, IR and Raman spectroscopy.
Ordinary ice belongs to the bipyramidal class of hexagonal systems. In addition, ice can exist in nine other crystalline polymorphic configurations, as well as in an amorphous state of indeterminate structure. However, only the usual hexagonal ice structure is stable under normal conditions (760 mm Hg, 0 ° C).
It should be noted that ice consists not only of HOH molecules oriented in such a way that one hydrogen atom is located on a line between each pair of oxygen atoms. Pure ice also contains the nonones H + (H 3 O +) and OH -. In addition, ice crystals are not perfect, and the defects that occur are associated with a change in the position of protons accompanied by a new (neutral) orientation or changes in ionic nature (with the formation of H 3 O + or OH -). The presence of these defects can explain the greater mobility of a proton in ice than in water, and a slight increase in electrical conductivity when water freezes.
In addition, each water molecule can vibrate (assuming that it vibrates as a whole) with an amplitude of about 0.4A at -10 ° C. It should also be borne in mind that water molecules, which appear to exist in some of the ice spaces that form the cracks, can slowly diffuse through the lattice.
It is likely that the value of a w (water activity) in ice has a certain relation to the rate of deterioration of food products and biological substances under storage conditions at low temperatures.
The structure of ice crystals is influenced by solutes. However, most food and biological materials are most typically hexagonal. It was discovered during freezing of model aqueous solutions of sucrose, glycerol, albumin, and other compounds.
As you know, our body is predominantly water. very large, since water is the most important and integral component for us. She participates in all metabolic processes and has a significant impact on our condition and health. That is why, you need to take care of the sufficient quantity and quality of the water used.
Which daily rate water consumption?
It is generally accepted that the daily rate of water for a person is 1.5 - 2 liters. If you suddenly find that you are drinking less than this norm, then you should not worry, since this norm includes not only pure water, but also the liquid that the body receives from food. Sources of water can be: various dishes cooked in water (borscht, soup), coffee, tea, juices, milk, fruits, vegetables, etc. Drink water regularly, at short intervals throughout the day. (6 - 8 glasses a day).
Water perfectly dissolves various substances that are necessary for the full and normal functioning of all organs and tissues. Water in the human body is constantly in a dynamic state. With her participation, almost all biochemical processes and reactions occur, on which metabolism depends. Also, water is a good transport system through which everything nutrients (vitamins, macro and microelements) are carried throughout the body.
Water cleanses the body of toxins and toxins, controls body temperature, and also removes salts from the body. It has a positive effect on human skin (more than 10% of water is in the skin)... By drinking enough water, your skin will be healthy, supple, and toned. This liquid also contributes to weight loss, since after drinking water, the metabolism in the body is accelerated by 20 - 30%.
The role of water in the human body and its functions:
- removes various toxins and wastes from the body
- saturates oxygen with moisture when breathing
- all metabolic processes occur due to water
- controls body temperature
- lubricates joints
- helps assimilate various nutrients
- is a good natural solvent for many vitamins, macro and microelements
- protection and buffering of vital organs
Several interesting facts about water:
- the more a person drinks water, the faster it is excreted from the body
- a person can live without water for 3 to 8 days
- loss of more than 10% of water can lead to death
- overeating can also be a cause of dehydration
- on average, a person consumes 60 - 70 tons of water per year
- drinking water with a high Ph prolongs life by 10 - 20 years
- water contributes
Pre-workout water:
2 - 3 hours before the start of the workout, you must definitely drink 400 - 700 ml of water. Why do you need to drink so much water before a workout when you can take a bottle of water with you and drink it along the way? The fact is that it takes a certain amount of time to assimilate water. Working in the gym, the body temperature rises and there is a strong and rapid sweating, water begins to quickly leave the body.
By the time you feel thirsty, your body will have lost 2 - 3% of the fluid, which is quite a lot. And before the water you drink is assimilated, the body will lose even more fluid, and this is kind of harmful to health. Therefore, it is necessary to provide the body with the necessary amount of water in advance.
Water during exercise:
Very significant the role of water in the human body plays during training, as it is needed in order to maintain the desired water balance. As already mentioned, water leaves the body very quickly during exercise. During dehydration, the amount of blood in the body decreases, which affects its ability to transport oxygen, and all this, subsequently, affects the productivity of training and human health.
To ensure good training performance and proper muscle function, you need to constantly maintain fluid levels in the body. To do this, you can take 1 - 2 liters of water with you and drink it in small sips throughout your workout.
Post-workout water:
After training, within the next 2 - 3 hours you need to drink 500 - 700 ml of water in order to replenish the lost reserves.
The consequences of a lack of water in the body:
The most serious consequence of a lack of water can be dehydration. What is dehydration? Dehydration is a pathological condition of a person that occurs when the water level in the body decreases below the prescribed physiological norm. This can happen when it is insufficiently supplied to the body, or as a result of its rapid loss.
Dehydration symptoms:
- the person is very thirsty
- small amount of urine
- the color of urine changes (getting very dark)
- the person is very weak
- severe overwork
- low blood pressure
- weak pulse
- loss of consciousness
A person will feel thirsty when 1 - 2% of water (500 - 1000 ml) is released from his body. The loss of 10% of moisture from its own body weight leads to irreversible processes in the body, and the loss of 20% (7000 - 8000 ml) is fatal. remember, that daily water intake is 1.5 - 2 liters.
What kind of water should it be?
The main quality criterion for water is its Ph. Ph is a measure that shows the level of activity of hydrogen ions in water, thereby quantifying its acidity. Human blood has a Ph which is 7.34 - 7.44. Such acid-base balance in the human body is the most favorable. Violations of the Ph level in the blood can lead to various diseases. For example, an acidic environment can provoke diseases such as arthritis, osteoporosis and various cardiovascular diseases.
How to find out Ph of water?
Ph of water can be found in several accessible and simple ways. The first and easiest way is to buy bottled mineral water, which indicates the full composition and Ph of the water. The second way is to use special indicators (litmus, phenolphthalein, sodium benzenesulfonate)... These are organic substances that, when added to water, change color depending on the acidity of the water. The third method using a Ph-meter is a special device that allows you to very accurately determine the acid-base balance of water.
Now you understand how important the role of water in the human body... Water is life! Drink quality water and be healthy!
Sincerely,
Physiological role of copper.
Copper enters the body mainly with food. Some vegetables and fruits contain between 30 and 230 mg% copper. A lot of copper is found in seafood, legumes, cabbage, potatoes, nettles, corn, carrots, spinach, apples, cocoa beans.
In the gastrointestinal tract, up to 95% of the copper entering the body is absorbed (and in the stomach its maximum amount), then in the duodenum, jejunum and ileum. Bivalent copper is best absorbed by the body. It is believed that the optimal rate of copper intake in the body is 2-3 mg / day. Copper deficiency in the body can develop with insufficient intake of this element (1 mg / day or less), and the toxicity threshold for humans is 200 mg / day.
Copper is able to penetrate into all cells, tissues and organs. The maximum concentration of copper is noted in the liver, kidneys, brain, blood, however, copper can be found in other organs and tissues.
The liver plays a leading role in the metabolism of copper, since the protein ceruloplasmin is synthesized here, which has enzymatic activity and is involved in the regulation of copper homeostasis.
Copper is a vital element that is part of many vitamins, hormones, enzymes, respiratory pigments, participates in metabolic processes, tissue respiration, etc. Copper is essential for maintaining the normal structure of bones, cartilage, tendons (collagen), elasticity of the walls of blood vessels, pulmonary alveoli, skin (elastin). Copper is part of the myelin sheaths of nerves. The effect of copper on carbohydrate metabolism is manifested by accelerating the processes of glucose oxidation, inhibition of the breakdown of glycogen in the liver. Copper is a part of many important enzymes, such as cytochrome oxidase, tyrosinase, ascorbinase, etc. Copper is present in the antioxidant defense system of the body, being a cofactor for the enzyme superoxide dismutase, which is involved in the neutralization of free oxygen radicals. This bioelement increases the body's resistance to certain infections, binds microbial toxins and enhances the effect of antibiotics. Copper has a pronounced anti-inflammatory property, alleviates the manifestations of autoimmune diseases (eg, rheumatoid arthritis), promotes the absorption of iron.
Toxic dose for humans: more than 250 mg.
Lethal dose for humans: no data available.
Decreased copper content in the body.
Causes of Copper Deficiency:
- insufficient intake;
- long-term use of corticosteroids, non-steroidal anti-inflammatory drugs, antibiotics;
The main manifestations of copper deficiency:
- inhibition of iron absorption, violation of hemoglobin formation, inhibition of hematopoiesis;
- deterioration in the activity of the cardiovascular system, an increase in the risk of coronary heart disease, the formation of aneurysms in the walls of blood vessels, cardiopathy;
- deterioration of bone and connective tissue, impaired bone mineralization, osteoporosis, bone fractures;
- increased susceptibility to bronchial asthma, allergic dermatoses;
- degeneration of the myelin sheaths of nerve cells, an increased risk of developing multiple sclerosis;
- violation of hair pigmentation, vitiligo;
- enlargement of the thyroid gland (hypothyroidism, thyroxine deficiency);
- delayed sexual development in girls, menstrual dysfunction, decreased sex drive in women, infertility;
- the development of distress syndrome in newborns;
- violation of lipid metabolism (atherosclerosis, obesity, diabetes);
- suppression of the functions of the immune system;
- acceleration of aging of the body.
Increased copper content in the body.
The increased content of copper compounds in the body is very toxic to humans.
Reasons for excess copper:
- excessive intake into the body (inhalation of vapors and dust of copper compounds in production conditions, household intoxication with solutions of copper compounds, the use of copper utensils);
- violation of the regulation of copper metabolism.
The main manifestations of excess copper:
- functional disorders nervous system(memory impairment, depression, insomnia);
- inhalation of vapors may cause "copper fever" (chills, high fever, torrential sweat, cramps in the calf muscles);
- exposure to dust and copper oxide can lead to lacrimation, irritation of the conjunctiva and mucous membranes, sneezing, burning in the throat, headache, weakness, muscle pain, gastrointestinal disorders;
- dysfunctions of the liver and kidneys;
- liver damage with the development of cirrhosis and secondary brain damage associated with hereditary disorders of copper and protein metabolism (Wilson-Konovalov disease);
- allergic dermatoses;
- increased risk of developing atherosclerosis;
- hemolysis of erythrocytes, the appearance of hemoglobin in the urine, anemia.
Synergists and antagonists of copper.
Increased intake of molybdenum and zinc can lead to copper deficiency. Cadmium, manganese, iron, antacids, tannins, vitamin C able to reduce the absorption of copper. Zinc, iron, cobalt (in moderate physiological doses) increase the absorption of copper by the body. In turn, copper can inhibit the absorption of iron, cobalt, zinc, molybdenum, vitamin A by the body. Oral contraceptives, hormonal agents, cortisone preparations contribute to the increased excretion of copper from their body.
A medicine for inflammation and other symptoms of disease. The results obtained by the researchers confirmed that in organism human salicylic acid may be produced. "Salicylic acid has shown itself, at least in part, as endogenous (produced organism) substance, which may lead to its overestimation role in pathophysiology human and animals, "the scientists write." This, we believe, increases the likelihood ...
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2. Diseases and problems manifested in the pelvic region, as well as problems with all fluids in organism- external genital organs, internal genital organs, bladder, kidneys, adrenal glands, prostate, circulatory system, spleen ..., lymphatic system. The second zone fails if Person: - Does not do what it should; - Predominantly engaged in destructive activities, and not constructive; ...
https: //www.site/journal/147201
Speed: for example, biological age 38 human can range from 28 years old to 61 years old. It means that organism some people age three years in 12 months, while others only a year in 16.5 months. When asked why this is happening, the study authors stated that the primary role in the formation of such differences it is not internal ...
https: //www.site/journal/140659
Puffiness. In 1955, the German doctor G.G. Reckeweg formulated the theory of slagging organism human... Its essence is that illness is a manifestation of a reaction organism on the effects of various toxins. Why do those who pay attention to exercise usually have everything in order with the lymphatic system? Have human there is no separate heart for the lymphatic system, but how a moving flow of lymph is created ...
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People drink less fluids than they need and this leads to serious problems. In a state of dehydration Human feels tired and sleepy, performance decreases. Other signs of dehydration are dry mouth, headache ... the water in the blood increases, then the salt content decreases, therefore, the level of salt available to various tissues decreases organism which can lead to various problems of the brain, heart and muscle function. Initial symptoms of overuse ...
https: //www.site/journal/120611
Basically, the layer containing it is located just under the peel. In winter, a good source of income is organism magnesium can be dried fruits, in particular dried apricots, prunes, raisins and dates. Daily requirement in magnesium in an adult human is 300-500 mg, during pregnancy 750 mg. Suffering from cardiovascular diseases, increased irritability, cholelithiasis ...
https: //www.site/journal/137777
Coffee. Scientists have concluded that drinking caffeinated beverages can affect the cardiovascular system and organism in general, both positive and negative action. Consuming a drink in reasonable quantities is harmful to health ... but in some cases it is harmful. To man those suffering from high blood pressure, having problems with cardiac activity, should not use coffee in large doses. Moderate doses are unlikely to be harmful. organism but it's best to ask for advice from ...
Hello dear readers of the site!
Today we will talk about fiber... We have all heard about its importance in the diet. But few people understand fiber intake modern man and few people know how increase the fiber content in the diet so that it tastes good too.
Why do you need to know the norms of fiber intake for those who monitors the figure and health:
1. Fiber has positive influence on many physiological processes;
2. In the large intestine vegetable dietary fiber are broken down by gut bacteria, which promotes the growth and reproduction of beneficial bacteria, which in turn helps maintain healthy intestinal microflora;
3. Getting into the gastrointestinal tract (GIT), some types of plant fibers absorb water and increase in volume, thereby contributing to more prolonged feeling of satiety;
4. In addition, dietary plant fiber slow down the absorption of nutrients from the intestines and prevent sharp increased blood glucose levels after eating;
5. And they also accelerate the passage of food masses, elimination of toxins and toxins... For those, who reduces and controls weight, fiber is an irreplaceable assistant.
So let's start with the analysis of an important nutrient - fiber:
What is dietary plant fiber or fiber?
Dietary fiber (fiber)- these are the constituent parts of the cell wall of plants (outer layers of fruits, vegetables and cereals). Carbohydrates containing dietary fiber or fiber are classified as "Good" (complex) carbohydrates.
This is the part of plants that is not digested and assimilated by the body, by the way, for this they are called "ballast substances". However, fiber has a positive effect on many physiological processes. And I already talked about this above.
We get fiber then only with plant foods: vegetables, fruits, herbs and grains. V animal products do not. For normal life, a person needs to eat his daily the rate of dietary fiber.
Over the centuries, our ancestors consumed many foods with high in dietary fiber knowing about their useful properties... For example, in diet our agrarian ancestors were kept up to 60g fiber per day.
Current Rates of Fiber Intake:
In Russia and in the States, you must consume at least 30 grams of crude fiber everyday. This is about 2 kg of carrots or 2 kg of oranges.
V modern diet the average person on average is about 15 g dietary fiber... This is because the basis of the diet includes foods that do not contain fiber at all - processed carbohydrates, meat, fish, dairy products, eggs, etc.
People practically do not consume cereals, nuts, fruits, etc. (provided that these are also unprocessed foods). He eats of modern food you can learn more in our article.
With sufficient daily intake vegetables and fruits(at least 400g per day) along with products with high in fiber, you have a chance to get a daily the rate of fiber, which will lead to the fact that your digestion is normalized, your health will improve and you will become easier to control weight.
Cellulose Is a collective term. Each plant is made up of fiber, but in varying proportions. Depending on this, the effect on the body will also differ accordingly.
Types of fiber
Dietary plant fiber according to the degree of solubility, they are divided into two large groups: soluble and insoluble.
Soluble fiber, as the name implies, are substances that dissolve in water. They absorb water and are almost completely broken down by bacteria in the rectum.
They increase significantly in volume, delay the emptying of our stomach and, therefore, a feeling of fullness is created. Have a beneficial effect on intestinal motility(enhance) and reduce the transit time of food through the gastrointestinal tract. May also normalize sugar and cholesterol levels in blood.
Soluble dietary fiber includes: pectins, gum, mucus, gums.
Pectins present in all herbal products, but predominate in vegetables and fruits: apples, citrus fruits, carrots, cauliflower and cabbage, peas, green beans, potatoes, strawberries and strawberries.
Gummy, slime, gum found in oatmeal and other oat products and beans. They have enveloping properties and are therefore used in the food and pharmaceutical industries as emulsifiers, thickeners and stabilizers.
Insoluble fiber- do not dissolve in water. They speed up the transit time of food through the large intestine, and also have laxative effect, therefore, promote the elimination of undigested food debris and toxins which is very useful for purification processes organism and normalization of digestion in general.
Insoluble fibers include: cellulose, hemi-cellulose, lignins.
Cellulose and hemi-cellulose are found in all plant products, but predominate in cereals: bran, cereals, coarse bread. Cellulose mainly contributes to the faster passage of food masses. As a result, the residence time of toxic compounds in the intestine is significantly reduced.
Lignins are found in many foods, but predominate in cereals: cereals, cereals, whole grain bread, etc. Lignins bind toxins, pathogenic bacteria, bile acids and remove them from the body.
You can meet cellulose, pictins, gum, gums in many products on labels. These components vegetable origin are actively used in the food and pharmaceutical industries. As, for example, some of them preserve the uniformity of food products, prevent caking and clumping.
Often on labels, they are designated by codes, for example, E460, where the letter E in the name of the additive indicates compliance with the European nutritional standard, and the digital index is the type of additive itself. For example, cellulose is E460, and guarana gum is E412, etc.
Slimming fiber
Because some types of fiber (water-soluble) can absorb water 4-6 times their own weight, then the space in the stomach is filled, therefore, feeling of fullness... And this is very important for people reducing weight.
Foods rich in fiber require more thorough chewing, as a result of which the eating process is delayed, and we are full without having time to overeat.
In fiber, practically no calories, however, a lot of effort is spent trying to break it down and assimilate it. Eating your daily fiber intake consumes a lot of energy, much like 20 minute jog.
Fiber promotes slag removal(which increase weight) from the gastrointestinal tract and normalizes digestion... According to statistics, most people on average carry with them 3.5 kg slag in the intestines.
Fiber-rich foods
Apples and pears
Legumes
Oats
Whole wheat bread
Wheat bran
Nuts and seeds
Strawberry, blueberry
Many vegetables: carrots, cucumbers, zucchini, celery, tomatoes, etc.
A more detailed list of products containing fiber can be found in the special “ Fiber table in food "... Tables can be ordered from personal trainer or with participation in our trainings.
How do you get your daily fiber intake?
Even with healthy foods, getting the right amount of fiber is not easy. You can read one of the unique recipes for dishes rich in fiber in our article.
Daily allowance for fiber:
1.3 kg apples
300 g whole grain bread
13 servings of fruit salad (100 grams each)
15 servings of vegetable salad (100 grams each)
About 1 kg of pears
etc.
To obtain daily fiber intake, improve your digestion and control weight correction, can be included in your diet specialized food as well as high quality dietary supplements representing additional source of dietary fiber... Also, to replenish the norms of fiber, it is necessary to use the rule "5 servings of vegetables and fruits a day", read about it.
conclusions
So, let's summarize what have we learned about fiber.
- Fiber is plant fiber that is not digested or absorbed, but has a positive effect on many processes in the human body. Fiber is found in plant foods: vegetables, fruits, herbs, legumes, cereals.
- The daily diet should contain at least 30 grams of dietary plant fiber. And this is about 15 servings of salad (100 grams each).
- Unfortunately, with the modern pace of life, few people manage to consume the recommended amount of fiber. Due to its ability to retain water, dietary fiber multiplies in volume in the human digestive tract. This stimulates intestinal motility and speeds up the passage of food.
- Fiber also contributes to maintaining feelings of fullness, reducing appetite and burning calories, which can help us better control weight.
- Fiber intake normalizes the intestinal microflora, because it interacts with gut bacteria to optimize their beneficial functions. In summary, fiber is our trusted ally in the fight for wellness.
By the way, in the training "Say NO to Diets!" you can learn to choose foods rich in nutrients, including fiber, yourself, in accordance with the individual needs of the body. The training will teach you to reduce and control weight competently and without exhausting diets.
That's all for today. Eat fiber-rich foods for great bodybuilding results! I wish you success and good mood, dear readers!
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