The human body performs certain processes better when it consumes the right combination of water and fiber. Drinking water is a habit that can aid digestion, ease constipation and assist in controlling diabetes. A person can get adequate water intake but not enough fiber intake or enough fiber intake but not enough water consumption. Balancing the two provides the most benefit.
More Is Better
The Mayo Clinic recommends eight 8-oz. glasses of water a day, or about 1.9 liters. The Institute of Medicine recommends 13 cups or 3 liters of water for men and nine cups or 2.2 liters for women. The Department of Internal Medicine at the Catholic University conducted a study that revealed that the effects of ingesting 25 grams of fiber is significantly increased by the intake of 1.5 to 2 liters of water a day. Reach for an 8-oz. glass of water upon rising to begin daily intake. Add to this a glass before each meal (three meals) and half of the daily intake of water is already consumed.
Water Soluble Fiber
Fiber is not digested by the body but instead it passes through the body, aiding the digestion process, helping to lower cholesterol and glucose levels. Fiber comes in two forms---soluble and insoluble. Soluble fiber requires water in order to dissolve into a substance that the body can use. Oats, beans, peas, carrots, barley, psyllium, apples and citrus fruit contain soluble dietary fiber. Drinking an 8-oz. glass of water before a meal containing soluble fiber aids the body's ability to manage the fiber.
Insoluble Fiber
Insoluble fiber does not break down in water but instead absorbs the water. This type of fiber helps with loose, watery stools and can increase the bulk and size of stools. Because insoluble fiber absorbs water it is easy to understand why the system requires water for it to operate correctly. Drink water during the day to aid the movement of the insoluble fiber through the digestive tract. Add flavor to the water by including a squeeze of lemon or other citrus juice. Drink a fruit smoothie for a mid-afternoon snack and get the benefit of the fiber and the water it contains.
Alter With Age
The The National Academy of Science's Institute of Medicine recommends 38 grams of daily fiber for men and 25 grams of daily fiber for women. However, at the age of 51 and older, it recommends 30 grams of daily fiber for men and 21 grams of daily fiber for women. This would indicate the need to slightly drop the intake of water with the drop in fiber intake. Eight glasses (64 ounces) of water per 25 grams of fiber would indicate the need for about 2.5 ounces of water per gram of fiber. Twenty-one grams of fiber would indicate about seven to eight glasses of water a day and 30 grams of fiber would indicate the need for about 10 8-oz. glasses of water daily.
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