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Posts Tagged ‘fiber’

How many times we feel a swollen stomach and a heavy feeling that prevents us from indigestion to go? Constipation is a common disorder, which can be solved if you take small changes in daily habits of people who suffer.

Food plays a very important if you want to fight constipation. Fiber is one of the main components that helps to regulate bowel movements.

People have no problem going to the bathroom should take between 25 and 30 g of fiber per day. However, when the disorder is present, increase this amount to reach 40 or 45 g per day. Learn how you can include in your daily diet.

Eat lots of fruit. Includes a fruit to your breakfast in the mid-morning snack and dessert at lunch or dinner. Try to pick out the richest in fiber, such as raspberries, strawberries, kiwi and figs. You can make a salad with all of them and spread your intake throughout the day.
Bread, rice and pasta give you full version an extra dose of fiber.
Vegetables are high in fiber and very little (if any) fat, so their caloric intake is minimal. So be sure to take as a first course salad vegetables, cooked or grilled.
The nuts have a high proportion of fiber and are an excellent source of minerals. The best way to consume is added to salads or yogurt, and get a double supply of fiber.
Seeds. One tablespoon of seeds (linseed, poppy or sesame) in salads, purees or yogurt, not only adds a different flavor and consistency to your meals, it also gives you an extraordinary amount of fiber. This represents 25% of its composition, so it has a powerful laxative effect.

When we keep eating out of the ordinary, especially during vacations or holidays, can cause constipation. This is a problem that often affect us and becomes not only an aesthetic issue (swollen belly), but because of this disorder, intestinal, we risk our organic cleaned properly, causing varicose veins, ulcers, and circulation problems in general.

This time we share with you the expert advice of the dietitian, Gels Duch, founder of the GAN group, which is dedicated to food and nutrition education.

Gels we recommend in our daily diet include fruits, vegetables, whole grains and yogurt. It also indicates that we should eat vegetables three times a week because they are rich in fiber, vegetables and protein.

“As important as good nutrition is respected in meal times, exercise and drinking enough water. One of the main rules to treat constipation is to perform physical exercise, sports, daily walking, biking or hiking on the weekends, “says Duch gels.

Planning is the secret to carry out a perfect diet. This will prevent repeated food groups forget some, skipping meals and snacking. In addition, you can switch so that it not be bored and drop out.

We include five daily meals at fixed times: breakfast, midmorning, lunch, snack and dinner. It is important to remember that breakfast is the most important meal of the day and it must include fruit, cereals and dairy products.

According to Duch Gels, yoghurts are highly recommended for good digestion, and include vegetables and salads at lunch and dinner, and finish our meal drink a cup of tea or other infusion.

The expert should also explore the wide variety of the Mediterranean diet, which provides a large amount of fiber, protein, vitamins and low in fat.

Despite its traditional bad reputation, a recent study shows that women who perform a diet based on carbohydrates and lower lost more weight than diets based on the consumption of vegetables.

Carbohydrate diet is the best diet for weight loss
Because carbohydrates are best for losing weight:

• Provide too few calories.

• This is because cereals are very satisfying, providing not eat between meals or abuse of fatty foods. Read the rest of this entry »