Today it is possible to find many data on advantage of healthy nutrition in different sources of information. It means inclusion in the use of natural products: cereals, vegetables and fruit, greens and berries rich with useful substances, necessary for health of an organism. One of such substances — cellulose, we will also talk about it in this article.
What is it
In terms of chemistry — it is the type of carbohydrates, not starchy polysaccharides promoting processes of digestion of food, a metabolism in an organism. Carry cellulose, hemicellulose, lignin, inulin, pectins, pitches, slime and gum to them. In other words are the rough food fibers which are contained in different parts of vegetable cultures which we eat.
Types and advantage for health
Food fibers divide into two types: soluble and insoluble.
Soluble
Soluble cellulose is contents of cages of plants, it undertakes functions of the traffic controller of growth useful bifido- and lactobacilli, the level of cholesterol and sugar, level of acidity of a stomach.
Insoluble
Insoluble or rough cellulose simple words — a cover of cages, a peculiar skeleton of a plant. Its task is to connect and remove harmful elements, to form healthy intestinal microflora.
What is better
Insoluble cellulose prevails in cereals, bean, to a peel of vegetables and fruit, in nuts and greens are lignins, cellulose, hemicellulose, substances, indigestible an organism. Insoluble substances, getting to an organism, increase in sizes, absorbing in themselves insoluble fats, cholesterol and other harmful elements.
Such actions improve absorbability of useful substances, improve an intestines vermicular movement, clean it from toxins, undigested lumps of food. The set of useful components helps clarification of a liver, reduces risk of formation of stones, regulates the level of cholesterol and sugar. Soluble cellulose consists of carbohydrates, such as pectin and inulin, slime, gum, natural pitches mostly is in pulp of vegetables, fruit and berries, flax seeds. In the course of dissolution in an organism the structure sates bodies with nutritious elements necessary for it; creates favorable microflora in a stomach; regulates synthesis of blood cells, blood circulation and arterial blood pressure.
Pectins are necessary for an organism for maintenance in a tone, youth of skin cells, hair. Inclusion in a diet exempts an organism from cholesterol, normalizes exchange processes, helping to support the necessary weight. Inulin normalizes work of intestines, warning locks, a meteorizm, heartburn, together with other components of cellulose eliminates negative impact of bilious acids, helps to bring harmful elements out of an organism.
Important! It is worth specifying that all products contain both types of cellulose therefore they in principle are inseparable as a part of the useful bacteria which are contained in products as the habitat chooses mucous, and other insoluble fibers.
When choosing a product it is important to know what type of fibers contains in it more as soluble has to be in an organism more, than insoluble. As it was told above, soluble fibers prevail in pulp of vegetables and fruit, and insoluble — in their peel, in beans and grain crops (in a firm cover). Joint action both is it excellent support of cardiovascular, digestive system, bile-excreting bodies, a blood system. During the recent researches in medicine the antineoplastic effect of food fibers, reduction of risk of Alzheimer's disease, hemorrhoids, diseases of a GIT, diabetes at the regular use is established. The negative phenomena from the use of a product can be caused only it by overdose.
Read also about value and a role of proteins for a human body.
Where cellulose contains
Cellulose any given quantity contains all plants: cereals, vegetables, fruit and berries.
Vegetables and fruit
Among these products there are such indicators:
- eggplant — 2.6 g;
- carrots — 3 g;
- broccoli — 4.7 g;
- potatoes — 9 g;
- tomato — 13 g;
- greens (on average) — 3.8 g;
- cabbage — 2.9 g;
- vegetable marrows — 0.3 g;
- avocado — 11.84 g;
- orange — 3.4 g;
- apple — 5 g;
- banana — 3.92 g;
- raspberry — 8.94 g;
- strawberry — 3.98 g;
- pear — 5.8 g;
- grapes — 2.2 g.
Grain and pasta
Products of this section sozherzhat:
- pasta — 3 g;
- corn — 11 g;
- oat bran — 16 g;
- wheat and rye bran — 44 g;
- wheat — 9.6 g;
- rice — 3 g;
- rye — 16.4 g.
Read also about useful properties of grain: buckwheat, grits, kino, semolina, corn, bulgura.
Bean, nuts and sunflower seeds
Here nearly the highest rates:
- haricot — 17.3 g;
- lentil — 13.8 g;
- chick-pea — 13.6 g;
- green peas — 21 g;
- almonds — 15 g;
- peanut — 8.1 g;
- flax seed — 27 g;
- sesame — 9.1 g;
- sunflower sunflower seeds — 6.1 g.
Learn what properties have and as it is possible to use nuts: walnut, black fox, Brazilian, black, cashew, pistachios, almonds, filbert.
Whether there are doses and standard daily rates?
Nutritionists recommend such dosages:
- men up to 50 years — 38 g; is more senior than 50 — 30 g;
- women up to 50 years — 25 g; is more senior — 21 g;
- athletes — 40 g.
Children:
- up to 3 years — 19 g;
- up to 8 years — 25 g;
- girls from 9 to 18 years — 26 g;
- boys from 9 to 13 years — 30 g, from 14 to 18 years — 38 g.
Surplus and shortage
The surplus leads to such consequences:
- polyps in intestines;
- imbalance of vitamins and minerals;
- diarrhea;
- impassability of intestines.
The shortcoming increases risk of such problems:
- high level of sugar and cholesterol;
- rapid enrollment of weight;
- avitaminosis;
- diabetes;
- cardiovascular diseases;
- locks.
Learn what types of vitamins are necessary for patients with diabetes.
Increase in cellulose: rules and precautionary measures
Rules of the use of cellulose:
- the product is entered into a diet gradually;
- during the day it is necessary to drink a lot of water (to two liters);
- it is not necessary to stop as a source of cellulose on one product, they need to be alternated;
- it is desirable to be engaged in physical exercises, at least charging.
The correct use of cellulose will have positive effect on an organism while abuse or ignoring of rules (lack of liquid, sharp start of reception) can lead to a meteorizm, swelling, feeling of heavy and spasms.
Whether it is possible to fill shortage with Dietary supplements?
Dietary supplements can be recommended in cases of critical body weight, sugar level in blood or cholesterol. Here it is necessary to consider that the useful substances consumed from natural sources are much more useful and more effective, than offered by drugstores. Besides, dietary supplements can cause a meteorizm and the number of content of cellulose in one jar much less, than, for example, in packing of porridge.
To resupply food fibers, it is enough to use porridges, fruit and vegetables, bean and cereals, to add bran to food. Construct competently the food allowance, alternating vegetable products rich with food fibers and to resort to dietary supplements there will be no need.
Whether you know? Greece, the Netherlands and Belgium call Dietary supplements exclusively mineral and vitamin complexes. They undergo strict control of relevant authorities and are appointed doctors as auxiliary medical medicines, at the same time the doctor paints norm and a course of reception.
Cellulose and weight loss
The use of cellulose promotes processes of digestion of food and a fast metabolism, brings unnecessary substances out of an organism, regulates sugar level in blood. The liver, a gall bladder and a pancreas which work is connected with functioning of intestines are responsible for combustion of fats, their processing in bile and, respectively, removal from an organism. Dysfunction of these bodies breaks exchange processes and promotes accumulation of subcutaneous fat. One more plus of cellulose at weight loss — feeling of saturation, a small amount of a product under the influence of water inflates, filling a stomach, eliminates feeling of hunger and desire to overeat.
Whether you know? One of popular diets is the macrobiotic diet which basis is formed by vegetables, fruit, wholegrain and bean products, and they can only be extinguished and cooked. Adherents of this diet — Julia Roberts, Madonna, Gwyneth Paltrow.
Obvious contraindications and harm
The lowered use of cellulose is recommended at such diseases and states:
- exacerbation of chronic diseases of a GIT (ulcer colitis, divetrikulyoz);
- disease Krone;
- passing of chemotherapy.
Important! Some products containing cellulose can be contraindicated at an allergy.
Products which contain food fibers, necessary for health, besides saturate our organism with minerals and vitamins. At the use it is important to remember possible harm at excess of norm and to observe a measure. As for dietary supplements — it is necessary to study attentively structure before reception and to consult with the nutritionist in need of additive for a diet.