Generate single title from this title Natural fibers of slimming: many and important benefits in 70 -100 characters. And it must return only title i dont want any extra information or introductory text with title e.g: ” Here is a single title:”

The diet that we all know is a visual representation of a balanced diet; It shows the recommended proportions from the different food groups that must be taken daily to maintain good health. The pyramid depends on the principles of healthy nutrition, as it focuses on the importance of eating a variety of foods, in appropriate quantities, to achieve food balance.

The food pyramid usually consists of several food groups, arranged from the base to the top; Based on the amount of food that must be eaten from each group:

1. The base of the pyramid (the largest share): it includes whole grains, such as brown bread, brown rice and oats, which is a major source of carbohydrates and fibers.

2. The second level: includes vegetables and fruits, which are sources rich in vitamins, minerals and fibers.

3. They are important sources of calcium and protein.

4. The top of the pyramid (less serving): It contains fats, oils and sweets, which are foods that must be eaten in small quantities due to their high content of calories and saturated fats.

What is the importance of the food pyramid in public health?

All doctors and specialists agree that the food pyramid is of utmost importance; Not only in improving health but also in building a balanced and healthy food plan over the years.

The importance of the food pyramid is highlighted in providing the following:

• Directing food choices: The food pyramid helps to direct individuals to make healthy and balanced food choices.

• Achieving a nutritional balance: This pyramid ensures sufficient amounts of food groups necessary for the health of the body.

Disease prevention: A balanced diet – according to the food pyramid – helps prevent many chronic diseases such as heart disease, diabetes and obesity.

• Improving public health: The food pyramid contributes to improving public health and fitness.

permission; The food pyramid is a useful tool for regulating meals and achieving food balance, which contributes to maintaining good health and preventing diseases. More importantly, it is a basic and necessary standard for those who aspire to enjoy agility and get rid of excess weight in deliberate and correct ways.

But; And when it comes to weight loss, many follow their consumption of major nutrients, that is, proteins, fats and carbohydrates. But they often ignore fiber as a simple nutrient. But what if the fibers are your primary obstacle for weight loss?

Why are the fibers important to slimming?

The Internet is currently abundant with articles, plans and food recipes that focus on eating more protein – starting with a protein -rich breakfast containing 30 grams, to protein -rich drinks and others – to lose weight normally. Although the key to achieving good weight loss lies in eating a greater amount of protein, there is a nutritional component often overlooked: fiber.

Fiber is necessary not only to perform the digestive system, but also for public health. Several studies have shown that they are able to reduce the level of harmful cholesterol (LDL), reduce blood pressure, and protect against heart disease. Modern research also shows that fiber may enhance weight loss and improve insulin sensitivity. However, statistics indicate that many people actually do not actually meet the daily recommendation of fiber, which reaches an average of 34 grams for adult men and about 28 grams for adult women. How can we then eat more fibers to enhance the weight loss process? The speech is more directed to the Gegal Z today, which expresses double interest in health topics and maintaining it compared to previous generations.

Medical News Today asked this question to Lisa Valnte; A certified nutritionist who has a master’s degree in nutrition communications from Friedmann’s College of Nutrition Sciences and Policies at Tafs University, which has completed her training in the field of nutrition at Massachusetts General Hospital. Valnanti presented her best options for fiber, which she adopts daily within the diet that follows; We, in turn, collected for you the best foods rich in fiber and their benefits in slimming. If you are interested in this issue, my dear, you only need to continue reading the following lines.

What are the best foods rich in fiber?

Valnanti talked about 3 foods rich in fiber, which is her favorite at all. “In the beginning, I choose the frozen berries, and the fresh also, but the frozen berries are usually rich in fiber compared to fresh fruit. When you buy it frozen, it is cheaper and easier to get it; it does not spoil quickly – so you can add it to the juices or mix it with oatmeal or yogurt.”

The second option for Valentine is a whole wheat pasta, and a funny information has shared about the fibers in it: “Brown rice contains only one gram of fiber than white rice, but the whole wheat pasta contains a much higher fiber ratio than white pasta. It forms a base of carbohydrates rich in fiber for dinner, and some vegetables or protein can be added to it.”

As for the third option, it was from the seed category this time, specifically chia seeds; She explains how to use it, saying: “Sprinkle it on oatmeal, and you can also prepare a buding chia seeds by soaking it in milk or vegetable milk with the addition of a little fruit. It is very saturated, and it does not only contain fiber, but also includes omega -3 acids and a little protein. So I feel that it is a small seed but very strong, as it can meet many of your food needs at the time One. So, if I have to choose three, this is a good start for me.

Excellent and successful options, but what about the rest of the fiber -rich foods that we can benefit from? Are it numerous?

naturally; Foods rich in fiber include a large segment of options, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Examples include; Apples, pears, berries, broccoli, artichoke, lentils, black beans, oats, quinoa, almonds, and shea seeds. These foods offer various health benefits, including improving digestion, lowering cholesterol, improving blood sugar control, as well as slimming, of course.

Here’s more information about some types:

1. Fruit

• Apples: A good source of soluble and insoluble fiber, especially when eating it with its peel.

• Pears: It provides a good amount of fiber, and is considered a great addition to salads or a light meal.

• Raspberries: including strawberries, blue berries, and red berries; All are excellent sources of fiber.

Avocado: Although it is technically considered fruit, it is often classified as vegetables in cooking, and provides a good source of fiber.

2. Vegetables

Broccoli: Crusader vegetables such as broccoli are rich in fiber and other nutrients.

• Artichoke: A great source of soluble and insoluble fiber.

• Sweet potatoes: provide, especially when eating with their peel, a good dose of fiber.

• Brussels cabbage: other cruciate vegetables rich in fiber.

3. whole grains

Oats: A good source of soluble fiber, which can help lower cholesterol.

• Quinoa: a complete protein and a good source of fiber.

Brown rice: It provides more useful fibers in slimming than white rice.

• Full wheat and pasta bread: These varieties will be your constant choice to increase fiber intake within your daily diet.

4. Legumes

Lentils: a multi -use and inexpensive source of fiber and protein.

• Black beans: a great addition to soups, salads or hot peppers.

• Red beans: another good source of fiber and protein.

5. Nuts and seeds

• Almonds: a good source of healthy fibers and fats.

• Chia seeds: They can be added to juices, yogurt, or oatmeal to increase fiber.

• Flaxseed: a good source of fiber and omega -3 fatty acids.

Certainly, adding all these elements to our daily meals will enrich the food pyramid that we rely on; Not only in terms of slimming and weight loss, but also in terms of public health promotion. But a lot means against what is required, so how do I learn how to take advantage of fiber elements correctly?

To increase fiber intake in your daily system, without health problems, here are these tips:

1. Gradually start, to avoid digestive disorders.

2. Drink a lot of water, to help the fibers move in the digestive system.

3. Fit the whole grains instead of repeated grains.

4. Add the beans and lentils to the soup and ovens.

5. Eat snacks, in thoughtful quantities, of fruits, vegetables and nuts.

in conclusion; The basis for maintaining health and success in the process of overweight or slimming in general is based on nutritional ingredients present in the dietary pyramid such as fiber, protein and carbohydrates.

So it is necessary to take all these elements in a balanced and studied manner, and not to neglect any of them; Being all of you to achieve your goals towards a healthy and well -being life.