Roughages Or Dietary Fibres
Key Notes :
Definition:
- Roughages, also known as dietary fibers, are the parts of plant foods that the body cannot digest or absorb. They are essential for healthy digestion.
Types of Roughages:
- Insoluble fiber: Found in foods like whole grains, nuts, and vegetables. It adds bulk to stool and helps prevent constipation.
- Soluble fiber: Found in foods like oats, beans, apples, and carrots. It dissolves in water to form a gel-like substance and helps lower cholesterol levels and regulate blood sugar.
Sources of Roughages:
- Fruits: Apples, bananas, berries.
- Vegetables: Carrots, spinach, broccoli.
- Whole grains: Brown rice, oats, wheat.
- Legumes: Lentils, beans, peas, chickpeas.
- Nuts and seeds: Almonds, chia seeds, flaxseeds.
Importance of Roughages:
- Digestive Health: Helps regulate bowel movements and prevents constipation.
- Weight Management: Promotes satiety, helping to control hunger and prevent overeating.
- Heart Health: Soluble fiber can help lower bad cholesterol (LDL), reducing the risk of heart disease.
- Blood Sugar Control: Helps slow the absorption of sugar, which is beneficial for individuals with diabetes.
- Detoxification: Aids in the elimination of toxins and waste from the body.
Recommended Intake:
- The recommended daily intake of fiber varies depending on age and gender, but typically for grade 7 students, about 25-30 grams of fiber per day is ideal.
Benefits of Fiber:
- Promotes a healthy gut microbiome.
- Reduces the risk of developing certain diseases like colorectal cancer.
- Helps maintain healthy blood pressure levels.
Tips for Including Roughages in the Diet:
- Eat a variety of fruits and vegetables.
- Choose whole grain products over refined grains.
- Include legumes in meals regularly.
- Drink plenty of water to help fiber move through the digestive system.
Conclusion:
- Roughages or dietary fibers are an essential part of a balanced diet, helping with digestion, overall health, and disease prevention.
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