Содержится волокнистая клетчатка преимущественно в продуктах питания растительного вида, в которых небольшое количество сахара. «Работает» этот элемент на пользу организма, объединяясь с иными питательными компонентами
Ты неоднократно и наверняка наслышан о клетчатке и ее пользе для организма. Но вот полную и достоверную информацию об этом веществе, которая часто бывает разбросана по просторам интернета, далеко не всегда удается найти в нужном объеме. Поэтому в этой статье мы подготовили полезный материал, максимально раскрывающий все свойства, пользу и особенности клетчатки.
Что такое клетчатка?
Клетчатка – это питательные элементы в виде пищевых небольших волокон. Следует заметить, что она не насыщает человеческий организм зарядом энергии, однако, при этом имеет очень важное значение в функционировании человеческого тела.
Содержится волокнистая клетчатка преимущественно в продуктах питания растительного вида, в которых небольшое количество сахара. «Работает» этот элемент на пользу организма, объединяясь с иными питательными компонентами. Примечательно то, что она тормозит усвоение употребленных жиров, а также белков и углеводов. Это значит, что такие пищевые волокна активно способствуют избавлению от лишних килограмм. Также это означает и то, что желающим набрать вес употреблять клетчатку не рекомендуется.
Польза клетчатки заключается в замедлении процесса переваривания еды, поэтому притормаживается обработка ферментами углеводов. От употребления растворимых волокон снижается уровень вредного холестерина.
Виды пищевых волокон и их содержание в разных продуктах
Нерастворимая клетчатка. Она содержится в отрубях, зерновых (которые не прошли обработку), семенах, бобовых, орехах, цветной капусте и брокколи, а также в кожуре от различных фруктов и овощей.
Полезные свойства заключаются в ускорении переваривания и продвижения пищи. Часто такие волокна используют для предупреждения запоров и облегчения состояния при их появлении. Кроме того, они эффективно восстанавливают баланс в микрофлоре организма.
Растворимая клетчатка. Содержится в фасоли, бобах, чечевице, овсе, ячмене изюме, авокадо, ягодах, яблоках, грушах и персиках.
Перечь продуктов, содержащих клетчатку:
Продукты, 100 г в сухом виде
Клетчатка
Отруби
40-45 г
Льняное семя
25-30 г
Грибы сушеные
20-25 г
Сухофрукты
12-15 г
Бобовые (чечевица, фасоль, нут и тп)
9-13 г
Цельнозерновой хлеб
8-9 г
Различные ягоды (черника, брусника и тп)
5-8 г
Авокадо
7 г
Сладкие фрукты (персики, груши, апельсины, клубника и тп)
2-4 г
Польза от употребления клетчатки
1. Нормализируется уровень холестерина и сахара в крови.
2. Восстанавливается и поддерживается в норме микрофлора. При этом в ней становится некомфортно многим патогенным организмам, в результате чего они гибнут
3. Выводятся токсины из кишечника.
4. Улучшается работа системы пищеварения.
5. Снижается вес.
Кроме того, представителями науки было выявлено, что клетчатка снижает риск летального исхода от болезней сердца и сосудов. Для этого ее нужно употреблять 210 грамм в сутки.
Какие продукты, и в каком количестве следует употреблять для получения пользы от пищевых волокон?
Эксперты в диетологии считают, что для похудения следует кушать клетчатку ежедневно в количестве 35 – 50 г. Но как показывает практика, у многих ее количество в рационе составляет в лучшем случае 15 г.
Для того чтобы получить пользу от клетчатки, нужно стабильно употреблять следующие продукты:
1. Употреблять фрукты с кожурой
2. Употреблять овсянку на завтрак.
3. Съедать как минимум 4 куска хлеба ежедневно, изготавливаемого из муки грубого помола.
4. Ежедневно употреблять более 3 фруктов с низким содержанием сахара.
5. Употреблять 3 порции овощей в день в небольшом количестве.
6. Включать в рацион несколько раз в неделю: фасоль, бобы, орехи, изюм.
Полезные советы и информация по употреблению пищевых волокон:
— фрукты и овощи желательно кушать в сыром виде. Можно их также слегка обжарить или стушить.
— количество клетчатки в рационе нужно увеличивать постепенно до желаемой дозировки.
— увеличивая количество этого элемента в рационе, пейте больше жидкости, чтобы предупредить обезвоживание.
— во фрешах клетчатка практически не сохраняется. Исключение – соки с мякотью.
— каша с фруктами работает с удвоенной силой.
— крупы лучше всего покупать из цельных зерен.
Чем опасен избыток клетчатки в организме?
Даже самые полезные вещества хороши в умеренном количестве, и клетчатка – не исключение. Ее избыток в организме чреват следующими проблемами:
— обезвоживание в связи с тем, что волокна, как губка втягивают в себя жидкость и выводят ее из организма.
— снижение уровня тестостерона, так как большое количество волокнистой клетчатки угнетает половые гормоны.
— вздутие живота, образование газов. Желудок может не успевать «обрабатывать» большое количество еды, богатой клетчаткой.
— отруби в избытке снижают усвоение цинка, железа и кальция.
Продукты, в которых есть клетчатка, наверняка регулярно присутствуют на твоем столе. Но если ты хочешь получить от них еще больше пользы и вывести здоровье на новый уровень, подкорректируй свой рацион согласно разделу «Какие продукты, и в каком количестве следует употреблять для получения пользы от пищевых волокон?». Вот увидишь, положительный результат не заставит себя долго ждать!
ЕЩЕ ПО ТЕМЕ
Клетчатка, содержащаяся в хлебе, продлевает жизнь
Клетчатка, содержащаяся в хлебе, продлевает жизнь
В хлебе содержатся полезные вещества, способствующие долголетию. Поэтому от хлеба не стоит отказываться даже из диетических соображений
Все о клетчатке
Все о клетчатке
Функции клетчатки достаточно многообразны. Она способствует выведению холестерина из организма, уменьшая вероятность возникновения сердечных заболеваний, а также является профилактикой многих других заболеваний
Для чего нужны клетчатка и пектины?
Для чего нужны клетчатка и пектины?
Рациональное питание с использованием натуральных продуктов обеспечивает нам хорошее самочувствие и сохранение здоровья. А самое главное, натуральные продукты можно употреблять, не опасаясь неприятных последствий
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Эта статья — настоящий кладезь информации! Я оцениваю ее полноту и разнообразие представленных фактов. Автор сделал тщательное исследование и предоставил нам ценный ресурс для изучения темы. Большое спасибо за такое ценное содержание!
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Автор представляет сложные темы в понятной и доступной форме для широкой аудитории.
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Я благодарен автору этой статьи за его тщательное и глубокое исследование. Он представил информацию с большой детализацией и аргументацией, что делает эту статью надежным источником знаний. Очень впечатляющая работа!
Автор старается не высказывать собственного мнения, что способствует нейтральному освещению темы.
Интересная статья, в которой представлены факты и анализ ситуации без явной предвзятости.
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Автор статьи представляет разнообразные аспекты темы, предоставляя факты и аргументы без выражения собственного мнения.
Это способствует более глубокому пониманию темы и формированию информированного мнения.
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Я нашел эту статью чрезвычайно познавательной и вдохновляющей. Автор обладает уникальной способностью объединять различные идеи и концепции, что делает его работу по-настоящему ценной и полезной.
Я нашел эту статью чрезвычайно познавательной и вдохновляющей. Автор обладает уникальной способностью объединять различные идеи и концепции, что делает его работу по-настоящему ценной и полезной.
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Мне понравилась систематическая структура статьи, которая позволяет читателю легко следовать логике изложения.
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Читателям предоставляется возможность самостоятельно интерпретировать представленную информацию.
Статья содержит анализ плюсов и минусов разных решений, связанных с проблемой.
I was very happy to read your post, it helped a lot.
Я очень доволен, что прочитал эту статью. Она не только предоставила мне интересные факты, но и вызвала новые мысли и идеи. Очень вдохновляющая работа, которая оставляет след в моей памяти!
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Автор статьи представляет различные точки зрения на тему, предоставляя аргументы и контекст.
Appreciate the recommendation. Let me try it out.
Эта статья — источник ценной информации! Я оцениваю глубину исследования и разнообразие рассматриваемых аспектов. Она действительно расширила мои знания и помогла мне лучше понять тему. Большое спасибо автору за такую качественную работу!
Я ценю информативный подход этой статьи. Она предоставляет достаточно фактов и данных для лучшего понимания проблемы. Хотелось бы увидеть больше ссылок на исследования и источники информации.
Это позволяет читателям самостоятельно сформировать свое мнение и оценить представленные доводы.
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Я оцениваю объективность автора и его способность представить информацию без предвзятости и смещений.
Автор статьи представляет информацию с акцентом на факты и статистику, не высказывая предпочтений.
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Я хотел бы выразить свою благодарность автору этой статьи за исчерпывающую информацию, которую он предоставил. Я нашел ответы на многие свои вопросы и получил новые знания. Это действительно ценный ресурс!
Автор предлагает реалистичные решения, которые могут быть внедрены в реальной жизни.
Стиль написания в статье ясный и легко читаемый.
Статья представляет анализ разных точек зрения на проблему, что помогает читателю получить полное представление о ней.
Автор статьи предоставляет разнообразные источники и мнения экспертов, не принимая определенную позицию.
Статья содержит анализ причин и последствий проблемы, что позволяет лучше понять ее важность и сложность.
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Статья предоставляет читателям широкий спектр фактов и аргументов, что способствует обсуждению и более глубокому пониманию обсуждаемой темы.
At this time it appears like Drupal is the preferred blogging platform out there right now. (from what I’ve read) Is that what you are using on your blog?
Я нашел в статье некоторые практические советы, которые можно применить в повседневной жизни.
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Автор представляет аргументы разных сторон и помогает читателю получить объективное представление о проблеме.
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Интересная статья, содержит много информации.
Статья помогла мне лучше понять сложные аспекты темы, с которыми я ранее не сталкивался.