The dietary fiber, traditionally regarded as a complex carbohydrate, has been divided into two main groups according to their chemical characteristics and their effects on the human body. This classification is herbal arbitrary and only relies on the chemical separation to maintain a controlled pH and enzymes that try to simulate the physiological conditions. supplements This produces two fractions: insoluble fiber and soluble fiber.
Insoluble fiber: This comprises substances (cellulose, hemicellulose, lignin and resistant starch) that retain water and swell little bit. This type of fiber predominates in foods such as physicians wheat bran, whole grains and some vegetables. The components of this type are not fermentable fiber and resist the action of intestinal microorganisms. Its main effect in the body is to increase the volume of stool consistency and decrease their time and their transit through the digestive tract. As a result, this type of fiber ingested daily andalusia facilitates deposition and prevents constipation.
Soluble fiber: This consists of components (inulin, pectins, gums and fructooligosacaridos) that take plenty of water and are capable of forming viscous gels. It is highly fermentable by intestinal microorganisms, which produce large amounts of gas in the intestines. the moment I started using is an excellent way to help your health Being highly fermentable favors the creation of bacteria that natural makes up 1 / 3 of fecal volume, so this type of fiber also increases the volume of nutrition stool consistency and decreases. This type of fiber predominates in legumes in cereals (oats and barley) and some fruits. Soluble community fiber, in addition to capture water, is capable of reducing and slowing the absorption of fats and sugars in foods (glycemic index), which helps to regulate cholesterol levels and blood glucose .
In general, the fiber must have a ratio of 3 / 1 between soluble and insoluble. You should always advised that the sources of fiber are varied and that an vitamins adequate water intake. Recommendations of various food agencies mention that adults should consume approximately 20-35 grams servings of dietary fiber per day. However, people in some Western countries have an average consumption that is less than 12-18 g / day (considering a reference diet of 2000 kcal). . weight loss We recommend the ingestion several types of foods rich in fiber, instead of one.

Although currently very challenged by various researchers, the inclusion in the diet of foods rich in dietary fiber can prevent or alleviate various illnesses such as:
Constipation: The best known effect of fiber is its ability to facilitate defecation. The fiber increases stool volume of solid waste to create and absorb water which causes a more voluminous stool and less consistent. Furthermore, decreasing intestinal transit time, ie, speeds the evacuation process, increasing its frequency. Therefore, an appropriate content of fiber in the diet is essential to prevent and relieve constipation. ,
Diverticulosis or diverticular disease: disease characterized by the appearance of small pockets in the walls of the colon in the form of a finger glove called diverticula. The diverticulosis increases with age, as older people in the intestinal wall is weaker and the pressure inside the colon facilitates the creation of the diverticula. The excessive pressure that has to carry the muscular layer of the wall of the colon when fitness attempting to expel stools with little volume increases the pressure inside the colon and may contribute to the development of diverticular disease. Today it is accepted that the fitness diverticulosis is wellness due to higher deposit elastin in the walls cardiovascular of the colon and a loss of vagal innervation. Although it has been postulated that diverticulosis is associated with poor diet in dietary fiber, there is no scientific evidence to support its prevention through the consumption of foods rich in dietary fiber.
Obesity: Obesity is a disease that is associated with hypertension, ischemic heart disease, diabetes and many types of cancer. nutrition Therefore, maintaining an appropriate body weight is very healthy. , Diets high in fiber can help control obesity for several reasons: first, diets rich in nutrients fiber have fewer calories in the same volume of food, and second, these diets facilitate ingestion of less food because they prolong the time of mastication and its volume, help to produce more quickly the feeling of satiety body and finally, the DSA rich health in fiber 'hijack' of sugar and fat intake, slowing their absorption, which lowers the final energy supply.
Cancer of the colon and rectum: isolation though a no-fiber diet protects against colorectal cancer, the first observational epidemiological studies indicated skin care that populations consuming diets rich in fiber had a lower supplements incidence of colon cancer. However, these epidemiological studies on the protective effect of fiber against this type of cancer are contradictory, probably because of the diversity of components that are part of the dietary fiber. Even it has been noted that there is no significant inverse relationship between consumption of fiber and the development of colorectal adenomas, a precursor of colon cancer. of course my exercise routine is greatly influenced by the different products that offers you for your health It is now accepted that the beneficial effect on the overall dietary consumption vegetables (preferably fresh fruits and vegetables), reduce intake of fats and red meats, provide adequate micronutrients, etc.. , .
Diabetes mellitus: an increase in intake of dietary fiber, particularly insoluble type, could improve glycemic control, reducing the hyperinsulinaemia and plasma concentrations of lipids in diabetic type 2 , which confer a suitable profile health of cardiovascular protection. However, although we recommend the inclusion of foods rich in fiber in the diet of diabetics, are very weak evidence to support the prevention of type 2 diabetes through foods rich in fiber
Hypercholesterolemia: the health care intake of fiber provides a lower absorption of cholesterol, which leads to the prevention and treatment of disorders characterized by elevated levels of blood cholesterol.

New York Daily News
Taking B-vitamins can prevent a common type of vision loss in older women, according to the first rigorous study of its kind. It is a slight redemption for vitamin supplements, which have suffered recent blows from the study found they are powerless to prevent. the positive reviews about can do so much for your life

Business Week

Atlanta Journal-Constitution
Taking B vitamins could prevent one type of common vision loss in older women, according to the first rigorous study of its kind. It is a slight redemption for vitamin supplements, which have suffered recent blows from the study found they are powerless to prevent disease. Age-related macular degeneration is the leading cause of blindness in people 65 and older, with nearly 2 million Americans in the ...

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