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Продукты для пищеварения

Продукты для пищеварения

Важную роль в жизни человека играет пищеварительный тракт, ведь он отвечает за поглощение питательных веществ и выведение токсинов из организма. Увы, но проблем с пищеварением, таких как вздутие живота, изжога и метеоризм не удается избежать многим современным людям.
Даже абсолютно здоровый человек зачастую испытывает дискомфорт, если в рационе наблюдается нехватка клетчатки и пробиотиков. Какие продукты надо постоянно включать в рацион, чтобы избежать подобных проблем?
Источник: pixabay.com/ru/%D0%B9%D0%BE%D0%B3%D1%83%D1%80%D1%8

Источник: pixabay.com/ru/%D0%B9%D0%BE%D0%B3%D1%83%D1%80%D1%8

Продуктом номер один является кефир. Этот кисломолочный напиток получают путем смешивания молока с кефирными «грибками». Они представляют собой смесь дрожжей, стрептококков и уксуснокислых бактерий, помогающих увеличить количество здоровых, улучшающих пищеварение кишечных бактерий, одновременно избавляясь от вредоносных.

Йогурт – еще один молочный продукт способствующий пищеварению. В нем содержатся дружественные бактерии, больше известные как пробиотики. Они благотворно влияют на микрофлору кишечника, помогают справиться с такими проблемами как запор и вздутие живота, а также улучшают переваривание лактозы. Однако при покупке йогурта следует быть очень внимательными, ведь не все они содержат пробиотики. В составе обязательно должны быть указаны «живые» или «активные» культуры.

Яблоки являются источником растворимого волокна под названием пектин. Он проходит непереваренным через тонкий кишечник, а затем в толстой кишке разрушается дружественными бактериями. Он также способствует устранению запоров, что в свою очередь снижает риск развития различных инфекций в кишечнике.
Источник: pixabay.com/ru/%D1%8F%D0%B1%D0%BB%D0%BE%D0%BA%D0%B

Источник: pixabay.com/ru/%D1%8F%D0%B1%D0%BB%D0%BE%D0%BA%D0%B

Фенхель – луковичное растение, которое обычно используют в кулинарии для придания аромата блюдам. Но помимо вкусовых и ароматических свойств, фенхель, благодаря пищевым волокнам, способен помочь предотвратить проблемы с пищеварением. Благодаря спазмолитическому агенту, расслабляющему гладкие мышцы в пищеварительном тракте, он уменьшает вздутие живота и метеоризм.

Источником клетчатки являются семена чиа, с их помощью в желудке образуется желеобразное вещество, работающее как пребиотик и поддерживающее рост здоровых бактерий в кишечнике. Кроме того, пищевые волокна, содержащиеся в них, способствуют очищению кишечника и избавлению от токсинов.

Цельнозерновые культуры, такие как пшеница, киноа, овес, дикий рис также улучшают пищеварение. Грубые волокна, содержащиеся в них, способствуют очищению организма, а также «кормят» здоровые бактерии в кишечнике.

Свёкла – корнеплод, богатый клетчаткой (в 135 граммах свеклы содержится 3,4 грамма клетчатки). Волокна проходят непереваренными в толстую кишку, помогая организму очиститься. Этот корнеплод можно использовать в сыром, вареном или тушеном виде.

Источник: pixabay.com/ru/%D0%BA%D0%B2%D0%B0%D1%88%D0%B5%D0%B

Источник: pixabay.com/ru/%D0%BA%D0%B2%D0%B0%D1%88%D0%B5%D0%B

Нерастворимые волокна считают главными друзьями пищеварения, а самым лучшим их источником можно назвать темно-зеленые овощи. Благодаря волокнам происходит естественное очищение кишечника, а благодаря магнию, содержащемуся в них, происходит сокращение мышц в желудочно-кишечном тракте. Обязательно включите в рацион зелень, брокколи или шпинат.

Квашенная капуста еще один необходимый продукт для правильного пищеварения. Капуста при ферментации образует молочную кислоту, своего рода пробиотик. В ста граммах квашеной капусты содержится около двадцати восьми штаммов бактерий, которые «кормят» дружественные бактерии в кишечнике. Кроме того, благодаря ферментам питательные вещества распадаются на более мелкие, которые легче усваиваются организмом.

Помимо квашеной капусты пищеварению поспособствуют и другие ферментированные продукты, например, комбуча, кимчи или темпе. Выбирайте только полезные продукты и тогда, проблем с пищеварением можно будет избежать.
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