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Пищевые волокна: польза и свойства

Пищевые волокна: польза и свойства

Пищевые волокна. Сегодня о них слышал, наверное, каждый из нас. Мы знаем, что они невероятно полезны для нашего здоровья, способствуют обмену веществ и очищению организма. Какими бывают эти волокна, где содержатся и почему их называют «незаменимыми», сейчас разберемся.
Пищевые волокна – это тип углеводов, которые мы «не перевариваем». Они содержатся исключительно в растительной пище, в продуктах животного происхождения их не найти. Несмотря на то, что они проходят через желудок не переваренными, они играют важную роль для нашего здоровья.
Источник: pixabay.com/ru/%D0%BE%D0%B2%D0%BE%D1%89%D0%B8-%D0%

Источник: pixabay.com/ru/%D0%BE%D0%B2%D0%BE%D1%89%D0%B8-%D0%

В первую очередь пищевые волокна необходимы для правильной работы кишечника. Употребляя их каждый день, вы забудете о «проблемном стуле» и метеоризме. Однако преимущества волокон не начинаются и не заканчиваются в кишечнике. Они также являются источником энергии, способствуют потере веса, снижают риск развития сердечно-сосудистых заболеваний, диабета и ожирения.

К сожалению многие из нас относятся к питанию не серьезно, например, подростки и молодые люди зачастую предпочитают быстрые перекусы более тяжелыми для организма блюдами, не задумываясь о последствиях. Доза клетчатки же в ежедневном рационе должна составлять от двадцати одного до тридцати восьми граммов.

Пищевые волокна делятся на: растворимые и нерастворимые. Из названия понятно, что растворимые волокна имеют свойство растворяться в воде, превращаясь в пищеварительной системе в гель. С их помощью контролируют уровень холестерина, и поддерживают здоровье сердца. Нерастворимые волокна, соответственно, в воде не растворяются, а проходят через систему пищеварения практически в неизменном виде. Именно они способствуют пищеварению и облегчают очищение организма.
Источник: pixabay.com/ru/%D0%B0%D1%80%D1%82%D0%B8%D1%88%D0%B

Источник: pixabay.com/ru/%D0%B0%D1%80%D1%82%D0%B8%D1%88%D0%B

Источниками пищевых волокон являются овощи, зелень, ягоды и фрукты. Конечно, лучше выбирать органические или фермерские продукты, чтобы получать больше антиоксидантов и меньше пестицидов.

Отличным источником клетчатки является капуста. Подойдет любая, но больше всего волокон в варенной брюссельской капусте, в ста граммах содержится 2,6 г волокон. Кроме того, она содержит фолат, марганец, витамины К и С.

По пользе ей не уступает также и брокколи. В сыром продукте содержится такое же количество волокон – 2,6 граммов, а вот в приготовленном продукте их концентрация доходит до 3,3 гр. Брокколи вообще является уникальным продуктом, который используют для лечения и профилактики различных заболеваний.

Источник: pixabay.com/ru/%D0%BE%D0%B2%D0%BE%D1%89%D0%B8-%D1%

Источник: pixabay.com/ru/%D0%BE%D0%B2%D0%BE%D1%89%D0%B8-%D1%

Артишок – не самый популярный у нас продукт, а напрасно. Один средних размеров артишок содержит 6,8 г пищевых волокон, что составляет примерно 5,7 г на 100 гр продукта.

А вот чернослив знают и любят многие. Эту «природную сладость» используют для решения проблем с кишечником на протяжении столетий. В ста граммах высушенной сливы содержится 7,1 г волокон, а также антиоксиданты, витамин А, калий и железо.

Высоким содержанием волокон (3-4 гр) могут похвастаться и бананы, однако злоупотреблять ими все же не стоит, так как в них содержится крахмал.

Рекордсменом по количеству полезных волокон является и инжир. Поскольку свежие фрукты произрастают не в каждом регионе, чаще на прилавках магазинов можно увидеть сушеные фрукты. Если в свежих плодах содержится 2,6 г волокон, то в сушеных их концентрация увеличивается до 10 граммов. Единственным недостатком является высокое содержание сахара, поэтому употреблять их следует в умеренном количестве.

Ацтеки cчитали авокадо священным плодом, невероятно полезным и вкусным. Это неудивительно, ведь эти плоды содержат фолиевую кислоту, антиоксиданты, калий, витамин Е, К, а еще большое количество пищевых волокон, в ста граммах содержится примерно шесть граммов.
Источник: pixabay.com/ru/%D1%81%D0%B0%D0%BB%D0%B0%D1%82-%D0%

Источник: pixabay.com/ru/%D1%81%D0%B0%D0%BB%D0%B0%D1%82-%D0%

Малина, ежевика, клюква и многие другие ягоды тоже не уступают. Кроме того, они богаты антиоксидантами, витаминами и минералами.

Для того, чтобы получать необходимую дозу клетчатки можно включать в свой ежедневный рацион бобовые: фасоль, чечевицу, горох, а также семена: чиа, льняное семя, тыквенные семечки.

Ну и конечно, не стоит забывать о цельнозерновых культурах, особенно об овсе. Он является источником растворимых волокон - бета-глюканов, обеспечивающих здоровье сердца, иммунной системы и правильного обмена веществ. В ста граммах приготовленной овсянки содержится примерно 10,6 гр волокон. Принесут пользу также киноа и гречка.

Делайте свое меню разнообразным, добавляйте в него больше зелени, овощей и фруктов, тем более что после зимы нам необходимы витамины и питательные вещества. Не пренебрегайте полезными продуктами, сочетайте их с мясом и крупами, тогда вы гарантировано избежите проблем с кишечником, сделаете кожу и волосы красивыми и блестящими, а ногти крепкими.
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