For those of you who read my post several days ago may remember that I had some digestion problem for quite a while. My attention has been draw to the fiber – rich food that cure the problem. This is also the first time I really feel the power of fiber! The research result is quite interesting, and hopefully my dear blogger friends will find it helpful. if you feel disgusted by the regulation topic, haha, 😀 this post may not be for you 😛
Fiber comes in two forms, soluble and insoluble. Each acts differently in the intestines and benefits the body in different ways. Soluble fiber acts like asponge; insoluble fiber acts like a broom.
Soluble fiber. Found in dried beans and peas, oat bran, rice bran, barley, and fruit pectin (the substance used to thicken jams and jellies). Soluble fiber absorbs water in the intestines, mixes the food into a gel, and thereby slows the rate of glucose digestion and consequent absorption in the bloodstream.
Insoluble fiber. This is the stringy stuff that holds plants together. It’s called “insoluble” because it doesn’t dissolve in water. It can be found mainly in plant leaves, peels, skins, and the coverings of whole grains (e.g., wheat bran). Like a disposable diaper, insoluble fiber can absorb many times its own weight in water. This water adds bulk and softness to the stools and keeps them moving along more comfortably. Think of eating fiber like brushing your teeth – it cleans out your intestines daily.
So now you should now the kind of fiber you need to prevent the problem, or to fix the problem.
Here is more about the foods for each category:
Best sources of soluble fiber are:
Best sources of insoluble fiber are:
skin of fruit
seeds and nuts: sunflower seeds, soybean nuts, almonds
Sounds cool isn’t it?! now its the time to incorporte them into your daily diet:
I made this almond – soy milk for breakfast with my new babe:
Fiber-rich with chickpea, black fungus, and greens for a warm salad, where black fungus “ has a reputation in Chinese herbal medicine for increasing the fluidity of the blood and improving circulation. It detox the body. It is “scavenger” of digestive system. It can adsorb dust and impurities in digestive system on its special pectin and excrete together”.
Soak the dry black fungus in the warm water and boil them for about 10 minutes. then its ready to eat!! it has a bittersweet taste, but very crunchy:-D
Seaweed salad. The seaweed is a traditional salad ingredients in Asia dishes, “it’s loaded with antibiotic properties, helps counteract obesity, strengthens bones and teeth, and aids in the digestion process. Seaweed also strengthens the kidneys and nervous system, and helps reduce cholesterol. Sea vegetables or seaweed are the most nutritious foods, higher in vitamins and minerals than all other vegetables, and are excellent sources of calcium”.
The seaweed tastes like a slightly, earthy, and crunchy spinach. Not much flavor. Therefore, we need lots of seasoning to bring the flavor out:
To make the dressing:
1. 1/2 cup of light soy sauce
2. 1 tsp of Korean Spicy paste
3. 1/4 cup of black vinegar,
4. 2 tsp of sesame oil
The ingredients you can use in the seaweed salad:
1. About 2 cups of seaweed, boiled in the water for about 15 minutes, rinse it well in code water.
2. Sliced firm flavored tofu, which really can pick up the seasonings.
3. sliced pickled radish, diced, sliced Chinese Sausage, sautee in the medium-high heat for about 5 minutes till its golden brown and have nice crunchy surface.
Mix them all together and enjoy the fresh taste of this traditional Asian style Salad: