Fruit with more fiber than kiwi, suitable for connecting your breakfast to your breakfast

Study Mayo clinic“A high -eaten Fiber Help to be Healthy In different ways. “In this context, we tell you what Fruit with more fiber than kiwi Study Ministry of Agriculture, Fisheries and Food (MAP) From Spain.

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What is the fruit with more fiber than kiwi

According to data Diagram100 g Kimi They offer about 1.9 grams of fiber. Compared, the same amount Banana Contains 3.4 grams of fiber. This means that a medium banana (160g) provides about 3.6 grams of food fiber.

This data is important Mayo clinic Highlights Benefits Fiber, not only to prevent or get relief ConstipationBut to maintain a Healthy weight And reduce the risk of suffering DiabeticOvarian Cardiovascular disease And some types Cancer.

For its part, Madline plus Explains that fiber is a substance MillEssential in a healthy diet. The Vegetable fiber The eating can be found mainly in fruits, vegetables and grains, and it is classified in two Types:

• Fibra is soluble: It dissolves in water and creates a gelatinus substance during digestion, which slows the digestive process. It contains foods such as Oat Fran, barley, nuts, seeds, legumes and some fruits and vegetables. This type of fiber is reduced to cholesterol, which can contribute to preventing heart disease.
• Fibra is insoluble: It is found in wheat bran, vegetables and whole grains. Its main function is to accelerate bowel traffic and increase the amount of stool.

In relation to nutritional suggestions, National Medical Academy Suggests to one Daily intake Fiber Age And Sex:

• Women under the age of 50: 25 g daily.
• Women over 50 years of age: 21 g daily.
• Men under 50 years of age: 38 g daily.
• Men over 50 years of age: 30 g daily.

How to increase fiber consumption

Las National Health Cells (NIH) Provide the series Recommendations To increase consumption Fiber In the diet. In them:

• Upgrade your breakfast.
• This includes integrated grains: Prefer 100% integrated flour and courage to try to differentiate options such as barley, coordinated or wild rice, integrated pasta and bulkur to distinguish your diet.
• Add vegetables without starch: Always add frozen vegetables such as spinach, broccoli or varied compounds to be easily added to paste or dishes with rice. You can start your dinner with fresh salad.
• Your diet includes legumes: Add a variety of beans, salads, soups or bombs, such as peas, lentils and paints, red, white, pallies or chickpeas.
• Choose healthy snacks: Ten first almonds, pistachios or sunflower seeds such as apple, pear or bananas. The best options to cut between low -fat popcorn, vegetables or seeds.

This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.