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Baddha Konasana- Benefits, Steps and Precautions

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Do you sit for long time to complete your work? Do you feel pain in your spine or thighs? Here is a solution for all your worries related to body stress. Baddha Konasana or Bound angle pose is a pose that will help you to open deepest part of the hip muscles. It relieves you from body stress that come up due to workload and is good for those who seat for long time in same position. It strengthens your core and helps to lengthen your spine. 11 BENEFITS OF BADDHA KONASANA : It opens up the hips and stretch the inner thigh muscles It strengthens the abdominal muscles, the back and improves posture It involves spine stretch which activates muscles of the back It stretches your groins, knees and inner thighs It gives you great relief from the symptoms of menstruation and menopause It relieves you from abdominal cramps It improves the blood circulation by stimulating heart A pose that relaxes your mind and helps to reduce stress, mild depression and anxiety It reduces fatigue and gives you

Fibrous Foods - types of fibers and digestion process

 

You probably know that you should eat a high fiber diet to benefit your health. The question then becomes, what kind of high fiber foods should I include in my diet ? First of all, let's understand what is fiber food ?
Dietary fiber, also called as roughage includes the food which can't be digested and absorb by body.



Types of Fibers -


1. Soluble fiber :


Some foods contain fiber that can be dissolved in water and forms gel like material ,which is digested by bacteria in the large intestine ,releasing gases and a few calories. It can help to lower blood cholesterol and glucose level. It can also help to get rid of both constipation and diarrhea.
The foods containing soluble fiber are apples, citrus fruits, carrots, peas and beans.

2. Insoluble fiber :

Some foods which can't be dissolved in water or gastrointestinal fluid remains unchanged as it moves through digestive tract. These type of fibers stimulate the gastrointestinal tract and it is necessary for promoting healthy digestion. It acts as laxative that is it helps to get rid of constipation as it increases quantity of stool bulk. Insoluble fiber can be found in barley, broccoli , cabbage, dark leafy vegetables, whole grain products , wheat bran, corn, legumes , and psyllium.



we should examine the fiber content of different foods. All fiber is not the same and neither are all foods high in fiber. The type of fiber you consume is determined by your body type.

How much fiber per day is best depends on your lifestyle. Those who do not frequently participate in physical activities will need less fiber than those who are active. The fiber content of high fiber foods like cereals, vegetables, fruits, legumes, beans, nuts, seeds and whole grains ranges from about four to six grams per serving. However, there are many variables involved when determining how much fiber per serving you should be eating.

The fiber content of different foods will vary because it is affected by how they are prepared. Most fruits and vegetables are mixed up with other ingredients before they reach the oven or the table. This means that the fiber containing food used in the preparation is considerably lower than the fiber that can be found in the actual fruit or vegetable. Therefore, the best way to be sure of getting the right amount of fiber is to cook the foods yourself. Mixing your own meals allows you to make adjustments to the amount of extra fiber you need to increase your fiber intake.

Let's see some of the fiber foods

High fibrous foods content are bran, nuts, and whole grain breads. Any kind of bean can be converted into fiber, so be sure to snack on beans during the day. If you are not already eating bran muffins for breakfast, try to incorporate them into your diet. They are high in bran.
The main ingredient in wheat bran is called bran, which is high in dietary fiber. It can be found in sprouted wheat or in breads and cereals. There are also products made from the flax seed, which is also high in dietary fiber.

Digestion process of fibers :

➡ One of the main reasons that high fibrous food cause an upset in the digestive tract is because of the way they are digested. When people ingest large amounts of fiber at once, the body has a hard time breaking it down. Since the digestive tract also has to work harder to process food, the digestion process slows down. This means that the body spends more energy digesting foods instead of burning calories as it does when the digestive tract is working at a normal rate.

➡ Eating a fibrous food is not a quick fix. It takes time for the body to absorb the high fiber foods. You can expect to lose about one gram of fiber for every one gram of food you eat. However, if you do not make changes in your diet, the effects will not begin to show until after about two months. This can be very difficult for some people who are trying to lose weight and are already underweight.



If you need a faster way to kick your appetite in order to lose weight, then eat small amounts of high fiber foods each day. You can combine different high fiber foods in your meals to make up a delicious low fat meal. Changing your diet to include lots of high fiber foods will help you burn calories and begin to feel fuller sooner, which will prevent you from overeating in the first place.

Conclusion :
➡ Adding a fiber food to your diet is very essence for your health
➡ Dont increase the intake amount of fiber content immediately.

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