To reduce the risk of death… simple ways to increase fiber in your diet
Often, doctors and nutritionists recommend increasing the consumption of fiber in the diet. To achieve this goal, this is not a complicated matter. The Dietician Robin Dichico in New York confirms that eating 25-29 grams of fiber daily is sufficient to enjoy health benefits, which can be easily accomplished in today’s meals, according to a report by the American Fox News.
Dietary fiber vegetable substances, which are not digested by gut that controlls blood sugar and cholesterol levels, and usually contribute to the health of the digestive tract.
In a study conducted on the Medicine Faculty at Harvard University of Harvard, the daily use of fiber (from fruits, vegetables and whole grains) to 25-29 grams reduces the risk of dying with heart disease, stroke, cancer and diabetes by 16 and 24 percent. To achieve this decrease in accidents, Dichico recommends that the fibers enter all the meals throughout the day, so that it is attached in a simple and continuous mode of breakfast, lunch, snacks and dinner:
Tips to increase fiber
Breakfast: Add berries (blue or strawberry) and a tablespoon of ground flaxseed yogurt.
Meals: Prepare a sandwich filled with extra lettuce and tomatoes and increases the dining content of fiber.
Snacks: Eat a few nuts such as vegetables or almonds and pistachios with chickpeas, because they are amazing sources of fiber.
Dinner: Eat fiber -rich vegetables such as broccoli, asparagus, zucchini or mixed green salad.
Flaxseed is a distinctive inclusion, which can be mixed with many foods, such as soups, sauces, yogs, yogurt, juices and oatmeal. You can also use it to cover the chicken or turkey before baking, or mix it with chopped beef to make meat or burgers and you can wrap the eggplant pieces with the ground flaxseed before bread.
It is recommended to eat a spoon as two tablespoons of ground flaxseed every day to increase digestion and absorb nutrients. To get used to its taste and reduce any intestinal discomfort, it is advisable to start with half a teaspoon first. And do not forget to drink enough water when raising fiber intake; It reduces its meeting in the stomach and makes it easy to pass through the colon.
Easy and fast recipe
In conclusion, try an easy and fast recipe for protein -rich energy balls and fiber, fits about 12 tablets:
Parts:
Wrapped 1 cup of oat
2 cups natural peanut butter
3 tablespoons of cocoa water (without adding sugar)
Mix the ingredients well and form small balls of flour. These balls provide you with healthy candy without extra sugar and help you easily increase fiber and proteins in your mild meals.
