Cellulose

[CELLULOSE]

CELLULOSE

Fiber is the roughest part of the plant. This is a plexus of plant fibers that make up cabbage leaves, peels of legumes, fruits, vegetables, and seeds. Dietary fiber is a complex form of carbohydrates that our digestive system cannot break down.
Dietary fiber shortens the residence time of food in the gastrointestinal tract. The longer food stays in the esophagus, the longer it takes for it to be excreted. Dietary fiber accelerates this process and at the same time helps to cleanse the body. Adequate fiber intake normalizes bowel function.

TYPES OF FIBER

Cellulose
Present in wholemeal wheat flour, bran, cabbage, young peas, green and waxy beans, broccoli, Brussels sprouts, in cucumber peels, peppers, apples, carrots.

Hemicellulose
Contained in bran, cereals, unrefined grains, beets, Brussels sprouts, green mustard shoots.

Cellulose and hemicellulose absorb water, making it easier for the colon. In essence, they "add volume" to the waste and move it faster through the large intestine. This not only prevents constipation, but also protects against diverticulosis, spasmodic colitis, hemorrhoids, colon cancer and varicose veins.

Lignin
This type of fiber is found in cereals eaten for breakfast, in bran, stale vegetables (when storing vegetables, the lignin content in them increases, and they are less absorbed), as well as in eggplant, green beans, strawberries, peas, and radishes.
Lignin reduces the absorption of other fibers. In addition, it binds to bile acids, helping to lower cholesterol levels and speeding up the passage of food through the intestines.

Comedy
Contained in oatmeal and other oat products, in dried beans.

Pectin
Present in apples, citrus fruits, carrots, cauliflower and cabbage, dried peas, green beans, potatoes, strawberries, strawberries, fruit drinks.

Gums and pectin affect the absorption processes in the stomach and small intestine. By binding to bile acids, they reduce fat absorption and lower cholesterol levels. Delay gastric emptying and, by enveloping the intestines, slow down the absorption of sugar after a meal, which is beneficial for diabetics, as it reduces the required dose of insulin.

MAIN SOURCES OF FIBER

The outer covers of grains, seeds, beans, vegetables and fruits are much richer in fiber than the inner ones. Whole grain bran, bean husks, vegetable and fruit skins are high in fiber. This is why a high-fiber diet prescribes the consumption of whole grains - as much as unrefined fruits and vegetables (as much as possible).
Whole grains, beans, seeds, nuts, unpeeled vegetables and fruits are distinguished by a balance of fiber and nutrients.

Fiber content in various products in %%:

Bran - 44.0
Almonds - 15.0
Green peas - 12
Whole wheat - 9.6
Whole grain bread - 8.5
Peanuts - 8.1
Beans - 7
Raisins - 6.8
Lentils - 3.8
Greens (average) - 3.8
Carrots - 3.1
Broccoli - 3
Cabbage - 2.9
Apples - 2
White flour - 2
White potatoes - 2
White rice - 0.8
Grapefruit - 0.6

DAILY FIBER SUPPLY

Western nutritionists recommend consuming 5 to 25 grams of fiber, depending on how much a person takes care of their health.
Our ancestors, who ate mostly cereals, received 25 to 60 grams of fiber daily. We get most of it from the consumption of fruits and vegetables.
Aim for 35 grams of fiber daily.

USE OF FIBER IN BAKERY.

Fiber can be successfully used in baking. The amount of bran (fiber) put in the dough depends on your preferences - from 1 tablespoon or more, but remember that a large amount of bran (fiber) in the dough makes the crumb of the finished bread dry, tasteless, and crumbly and difficult to wet with saliva. The amount of bran (fiber) in bread dough should be limited to 60-100 grams per 500 grams of flour.
Before putting the bran (fiber) into the bread dough, they can be fried briefly in a hot pan until the color changes (darkening).