There are two types of dietary fiber: soluble and insoluble. "Insoluble fiber" is abundant in vegetables. Soluble dietary fiber can reduce cholesterol and make it less easily absorbed by the intestines. The reason is that the liver produces bile acids from cholesterol as a raw material, and dietary fiber can absorb these bile acids, causing them to be excreted from the body. Dietary fiber is found in large quantities in unprocessed grains such as brown rice and cereals, as well as in dark-colored vegetables, seaweed, mushrooms, and legumes. The recommended daily intake is 20 grams.
Compared to saturated fatty acids, unsaturated fatty acids are easily oxidized, and oxidation produces peroxides that cause arteriosclerosis. On the other hand, vitamin C, vitamin E, and carotene can prevent the oxidation of these lipids. Therefore, in fatty fish dishes, it is advisable to add some dark-colored vegetables that are rich in vitamin C, vitamin E, and carotene. Dark-colored vegetables are rich in dietary fiber, vitamins, and carotene. The recommended daily vegetable intake is 300 grams, of which 100 grams should be dark-colored and 200 grams should be light-colored. It is also good to consume 100 grams of taro and similar tubers. However, this standard applies only if vegetables are the sole source. mg/100ml, Shanghai yellow wine vitamin B2 0.2 mg/100ml, niacin.