Fibers regulate the intestines and help you lose weight: know how much to consume || lifestyletipsvtrick

Fibers are important for the proper functioning of the intestine, reduce the absorption of fat in the intestine, help control the level of cholesterol in the blood and give satiety – which contributes to weight loss, since you feel less hungry throughout the meal. day.

How much do you need to consume in a healthy diet?

• 25 g and 38 g per day (depending on age and gender), an amount that is well above what is ingested by most Brazilians (average of 17 g, according to data from Ibope Intelligence).

How to eat more fiber

Greens, vegetables, fruits, whole grains, seeds, nuts and legumes (beans, chickpeas) are sources of fiber. Here are tips to increase substance intake :

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1. Consume at least 2 servings of fruit and 3 servings of greens and vegetables every day.
2. Enrich white rice, green salad and fruit salad with seeds (sunflower, crushed pumpkin seeds, linseed, chia) or oilseeds (chestnuts, walnuts, hazelnuts, almonds).
3. Add green banana flour to beans, smoothies, juices, omelettes, cakes, breads, salads, etc.
4. Eat another legume besides beans at least once a week (it can be lentils, peas, chickpeas).
5. Add oats, granola (unsweetened) or nuts to yogurt and fruit salad.
6. Consume, whenever possible, foods with peel.