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It is associated with longevity.. Here are the best foods rich in fiber and their health benefits

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It is associated with longevity.. Here are the best foods rich in fiber and their health benefits

Eating foods high in fiber is important for promoting a healthy digestive system and reducing the risk of common chronic diseases such as heart disease, constipation, and colon cancer.

Although foods rich in these nutrients are associated with longer lives, lower rates of heart disease and cancer, and lower rates of obesity, most people do not meet their daily fiber needs.

What is fiber?

Fiber is a type of non-digestible nutrient found in plant foods. Unlike other nutrients, your body cannot digest or absorb fiber, so it passes through the small intestine into the large intestine intact.

Although fiber is indigestible, this nutrient plays an important role in health.

Generally, dietary fiber is classified based on its water solubility. Accordingly, there are two main types of fiber: soluble and insoluble.

Soluble fiber

Soluble fiber dissolves in water and can be fermented or broken down by gut bacteria, releasing gas and beneficial compounds called short-chain fatty acids (SCFAs).

Sources of soluble fiber include oats, fruits and legumes. There are different types of soluble fiber, each with different effects on health:

  • Soluble, Viscous and Easily Fermentable Fiber: This fiber condenses in water and is easily fermented by gut bacteria. Examples include beta-glucan found in oats.
  • Soluble, Viscous, Nonfermentable Fiber: This fiber condenses in water but resists fermentation. Examples include psyllium husks.
  • Soluble, non-sticky, easily fermentable fiber: This fiber dissolves in water, but does not solidify. It is easily fermented by intestinal bacteria. Examples include inulin and wheat dextrin.

Insoluble fiber

Insoluble fiber does not dissolve and is poorly fermented by gut bacteria. This type of fiber passes through the digestive system properly. Insoluble fiber is concentrated in foods such as whole grains, nuts and seeds.

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Most whole foods contain a mixture of insoluble and soluble fiber, but some are more concentrated in one than the other. Fiber supplements usually contain only one type of fiber, such as psyllium husk, which is a type of soluble fiber.

Why is fiber important?

Fiber is best known for its positive effect on the digestive system, but it also benefits health in other ways.

In a previous interview with Istanbul-based Al-Arabi, nutritionist Rola Allush explained that fiber is easy to digest and light in the gut, fights constipation, makes you feel full, and thus improves the health of the digestive system.

Improves digestive health

Both insoluble and soluble fiber help with regular bowel movements.

Insoluble fiber helps promote comfortable bowel movements, while soluble fiber attracts water to the stool, making it softer and easier to pass.

When gut bacteria ferment soluble fiber, they produce compounds called short-chain fatty acids (SCFAs), such as acetate and propionate, which positively affect gut health in several ways by feeding gut cells, regulating gut inflammation, and strengthening the gut lining.

Fiber-rich foods can help prevent and treat digestive conditions such as constipation and diverticulosis.

Reducing the risk of certain diseases

Eating a high-fiber diet can help reduce the risk of many health conditions, including colon cancer, heart disease, and type 2 diabetes.

Fiber is important for controlling gut inflammation, promoting a healthy body weight, and lowering cholesterol levels, all of which are needed to reduce disease risk.

Studies have shown that people who eat high amounts of fiber have a 21% lower risk of colon cancer compared to people who eat low amounts of fiber.

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People who eat more fiber also live longer than people who eat less fiber.

Promote a healthy body weight

Fiber helps you feel full and satisfied after eating, which helps maintain a healthy body weight. Soluble fiber slows digestion and absorption of nutrients, helping you feel fuller for longer.

Diets associated with a healthy body weight, such as the Mediterranean diet and vegetarian diets, are rich in fiber-rich foods such as beans, vegetables, fruits and nuts.

Improve cholesterol levels

High cholesterol levels are associated with an increased risk of heart disease. A high-fiber diet can help increase blood lipid levels and protect the heart.

Fiber helps reduce the body’s absorption of fat and increases its excretion.

The most important foods that are rich in fiber

Fortunately, there are plenty of high-fiber foods that can help you meet your daily needs, and they fit into all kinds of diets.

  • Vegetables: Mashed sweet potatoes, artichokes, steamed cabbage, collard greens and broccoli.
  • Fruits: Avocado, guava, pear and all kinds of berries.
  • Whole grains: quinoa, oats, barley, brown rice and teff.
  • Nuts and seeds: chia, almonds, sunflower seeds, flaxseeds and pecans.
  • Legumes: Lentils, black beans, chickpeas, white beans and cowpeas.
  • Other high-fiber foods include: cocoa nibs, coconut flakes, psyllium husk powder, 80% dark chocolate, and whole grain bread.

How much fiber do you need per day?

Human requirements for fiber depend on gender and age.

The American Institute of Medicine (IOM) recommends consuming This amount of fiber Daily:

  • One to three years: 14 grams for girls and boys.
  • 4 to 8 year olds: 16.8 grams for girls, 19.6 grams for boys.
  • 9 to 13-year-olds: 22.4 grams for girls, 25.2 grams for girls.
  • 14 to 18 year olds: 25.2 grams for females, 30.8 grams for males.
  • Ages 19 and 50: 25 grams for women, 38 grams for men.
  • 51 years and older: 21 grams for women, 30 grams for men.
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What are the most common symptoms of breast cancer in men?

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What are the most common symptoms of breast cancer in men?

Breast cancer is a disease that affects women, especially with a high number of infections, but in fact it affects men as well, and many believe that it leads to death among them.

she explained NHS The NHS in England says that 85 men die each year in Britain from breast cancer, and that the malignancy affects around 400 men annually.

The charity Breast Cancer Now also reports that “at least one person is diagnosed with the disease every day”.

According to the website “Mayo ClinicMedically, male breast cancer is “a rare cancer that begins with the growth of cells in the breast tissue of men.”

Breast cancer cells disrupt the immune system

Australian researchers announced Monday that breast cancer cells have powerfully destroyed the body’s immune system, allowing the disease to invade patients’ bones.

“Breast cancer in men usually affects older people, but it can occur at any age,” he pointed out.

Those diagnosed with “male breast cancer” at an early stage have a good chance of recovery.

What are the symptoms?

The symptoms of this disease are as follows:

A painless lump or thickening of breast tissue and changes in the skin of the breast, such as sagging, wrinkling, redness or peeling.
Changes in the nipples, such as redness or peeling, or one of the nipples turning inward.

The causes of these malignant tumors are still unclear, but doctors define “male breast cancer” as occurring when “some breast cells divide faster than healthy cells.”

Accumulated cells form a tumor, which can spread (metastasize) to nearby tissues, lymph nodes, or other parts of the body.

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According to the website “Web MedicineThe disease can be diagnosed through a clinical examination, which is done by feeling the chest area of ​​the person in search of any tumors or changes in the chest tissue, and the doctor evaluates the size, structure and depth of the tumors present.

It can be diagnosed with radiographic imaging such as X-rays or ultrasound to create clear images of the breast tissue.

Only a biopsy is used to “confirm” a diagnosis of breast cancer in men. This is done by taking a sample of the tumor tissue and examining it to confirm whether the tumor is cancerous or benign.

Treatment usually involves surgery to remove as much of the visible tumor as possible, along with some of the surrounding healthy tissue.

Other treatments such as chemotherapy and radiotherapy may be recommended depending on the condition.

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Today, Monday 9/25/2023, expected temperature in Egypt

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Today, Monday 9/25/2023, expected temperature in Egypt


Written by Mahmoud Ragheb

Monday, September 25, 2023 at 12:00 AM

Expect a body Meteorology According to the weather forecast, there will be a slight rise in temperature today Monday, hot weather during the day in Greater Cairo, Lower Egypt and the northern coasts, hot in South Sinai and southern Upper Egypt, pleasant at night in the north of the country to northern Upper Egypt, moderate in southern Sinai and southern Upper Egypt.

The Bureau of Meteorology expects wind activity in some areas today and water fog in Greater Cairo, Lower Egypt, Northern Beaches, Canal Cities, Central Sinai, and some roads leading there from 4:70am. and Northern Upper Egypt. Tomorrow night will see a decrease in humidity… In most areas, this will add to the feeling of low temperatures.

As for the temperature today, Monday: Great Cairo 35 degrees, Minor 24 degrees, Alexandria 31, Minor 23, Metrou 30, Minor 22, Great Sohaq 38, Minor 23 degrees, Great Qana 41 degrees, Minor 25 degrees, Great Aswan 42 degrees. A minimum of 27 degrees.


Following is a report of temperature in cities and capitals in the governorates of the Republic:

Minimum temperature in Cairo is 24 and maximum is 35

Temperature in administrative capital, minimum 24 and maximum 35

Temperature on October 6, minimum 23 and maximum 36

The minimum temperature in Benha is 24 and the maximum is 35

The minimum temperature in Tamanhur is 24 and the maximum temperature is 34

The minimum temperature in Wadi Nadrun is 23 and the maximum is 36

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Temperatures in Kafr El-Sheikh, minimum 23 and maximum 34

Minimum temperature in Mansurah is 24 and maximum is 35

The minimum temperature in Zagazig is 25 and the maximum temperature is 36

The minimum temperature in Shibin Al-Qom is 24 and the maximum is 35

The minimum temperature in Thanda is 24 and the maximum is 34

Temperature in Damietta, minimum 25 and maximum 31

The minimum temperature in Port Side is 24 and the maximum is 32

Minimum temperature in Ismailia is 24 and maximum is 37

The minimum temperature in Suez is 23 and the maximum temperature is 36

The minimum temperature in Arish is 24 and the maximum is 32

Temperature in Rafah: Min 25 and Max 31

The minimum temperature in Ras Chitr is 23 and the maximum temperature is 36

Temperature in Nakhl: Min 20, Max 36

Temperatures in St. Catharine, minimum 16 and maximum 33

Minimum temperature will be 25 and maximum 34

The minimum temperature in Thapa is 25 and the maximum temperature is 34

Temperature in Sharm El Sheikh, minimum 28 and maximum 37

Minimum temperature in Alexandria is 23 and maximum is 31

The minimum temperature in El Alamein is 23 and the maximum is 31

Temperature in Matrouh, minimum 22 and maximum 30

Minimum temperature in Salum is 19 and maximum is 30

Temperature in Shiva: Min 20 and Max 37

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Minimum temperature in Hurghada is 27 and maximum is 38

The minimum temperature in Marsa Alam is 27 and the maximum is 37

The minimum temperature in Shaladin is 27 and the maximum is 37

Temperatures in Halayeip, minimum 27 and maximum 34

The minimum temperature in Abu Ramad is 28 and the maximum is 36

The minimum temperature in Ras Hatarapa is 29 and the maximum temperature is 35

The minimum temperature in Fayoum is 24 and the maximum temperature is 35

The minimum temperature in Beni Suef is 23 and the maximum temperature is 36

Minimum temperature in Minya is 21 and maximum is 37

Minimum temperature in Asyut is 22 and maximum is 38

Sohak has a minimum temperature of 23 and a maximum of 38

The minimum temperature in Kena is 25 and the maximum is 41

Temperature in Luxor, minimum 26 and maximum 41

Minimum temperature in Aswan is 27 and maximum is 42

Temperature in New Valley, low 20’s and high 40’s

Temperature in Abu Simbel, minimum 26 and maximum 40



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Health is organizing a science day to raise awareness about Alzheimer’s disease in conjunction with World Day

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Health is organizing a science day to raise awareness about Alzheimer’s disease in conjunction with World Day




Mona Zidane


Published on: Sunday, September 24, 2023 – 8:15 PM | Last Updated: Sunday, September 24, 2023 – 8:15 PM

The Ministry of Health and Population, in collaboration with the Alzheimer Society of Egypt and Ain Shams University, to raise awareness of Alzheimer’s disease, in conjunction with the World Disease Day, on September 21 every year, at the headquarters of the General Secretariat for Mental Health and Addiction Treatment.

The official spokesperson of the Ministry of Health and Population, Dr. Hossam Abdel Ghafar, explained that this science day emphasizes the importance of raising awareness about Alzheimer’s disease, how to reduce the risk of contracting the disease and ways to prevent it. It is summed up in following a healthy lifestyle such as complete diet, fluids, exercise, avoiding smoking and engaging in social activities, and introducing the symptoms of the disease today, which is reflected in the early detection. Improving recovery rates.

Science Day reviewed the current situation of Alzheimer’s disease in Egypt and the annual report of the Alzheimer Society Egypt, based on the infection rate, recovery rates and treatment plans based on scientific evidence, noted the discussion on ways to cope. with patients, especially the elderly.

On his part, the Secretary General of the Secretariat for Mental Health and Addiction Treatment, Dr. Menon Abdel Maqsood, on this day (Helwan Hospital, Mamourah Hospital, Al-Dumairah Hospital, Al-Dumairah Hospital, Al-Khanga Hospital, Shubra Ghas Hospital, Sohaq Hospital, Center Abbas Helmi, Alwan Center, Asiyat Hospital and Danta Hospital) Alzheimer’s Disease Covering everything related, especially for the elderly, training programs and lectures were given by the professors. Medicine at Ain Shams University, and several physicians affiliated with the Department of Geriatric Psychiatry at the Directorate of Psychiatry and Addiction Treatment.

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He mentioned that awareness lectures and seminars will continue throughout this month of September. Given the importance of the role of awareness in empowering patients’ families on how to provide support to an Alzheimer’s patient.

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