Fiber intake from daily diet

Dietary fiber refers to the part of plant foods that cannot be digested. There are many types of fibers, which can be divided into two major categories: insoluble fibers and soluble fibers. The main function of insoluble fiber is expansion, which is used to regulate the function of the intestines, prevent constipation, and maintain the health of the large intestine. The main sources of insoluble fiber are: whole wheat cereals, whole wheat bread, seeds, nuts, fruits and vegetables. The difference is that soluble fiber can help reduce blood cholesterol levels, regulate blood sugar levels, thereby reducing the risk of heart disease and improving diabetes. The main sources of soluble fiber are fruits, vegetables, soybeans, and oats.

Since both fibers are important for health, nutritionists recommend that both be consumed. The easiest way is to add fiber-rich foods in your daily diet.

Older children have less intake than adults (15 grams per day). Experts recommend gradually ingesting fiber to avoid overdose.

For 4~6 months infants, dietary fiber should be taken care of: avoid fiber-rich breakfast cereals such as wheat bran; provide white bread; give the whole wheat bread after the child is 1 year old; provide various fruits suitable for children's age and Vegetables; add some mashed, ripe beans. Ingest fluids such as water, milk, soup, and dilute juices.

Remember to incorporate fiber-rich foods into your child's diet and slowly, while encouraging your child to ingest more fluids to optimize fiber function.

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