Пищевые волокна (клетчатка), как определено American Association of Cereal Chemists (AACC) — это «съедобные части растений или углеводов, которые устойчивы к пищеварению и всасыванию в тонкой кишке человека с полной или частичной ферментацией в толстой кишке». «Мета-анализ рандомизированных контролируемых исследований показал, что добавление пищевых волокон может привести к:
· статистически значимому снижению артериального давления, снижению риска инсульта.
· улучшению гликемического ответа (снижению сахара в крови, снижению скорости всасывания сахаров), снижению риска развития сахарного диабета.
· снижению уровня триглицеридов и холестерина липопротеинов низкой плотности
· снижению веса
· изменению микрофлоры кишечника (разнообразию микробиоты кишечника), снижению риска рака прямой кишки.
Кроме того, увеличение в рационе клетчатки способствует более быстрому насыщению, улучшает пищеварение и общее самочувствие.
В среднем взрослые потребляют 12 -18 грамм в день пищевых волокон в Соединенных Штатах, 14- 16 грамм в день в Великобритании, 17–29 грамм в день в Европе.
Норма потребления в день – 30 г
Пример продуктов, содержащих клетчатку (с расчетом на 100 г):
Отруби пшеничные — 43,6 г
Льняное семя – 25 г
Курага – 18 г
Цельнозерновые крупы (овсянка, греча, киноа и др.) – 12-15 г
Бобовые (фасоль, чечевица, нут и др.) – 9-13 г
Цельнозерновой хлеб -8-9 г
Авокадо – 7 г
Грецкий орех – 6,1 г
Грибы белые -3,2 г (сушеные грибы – 26,2 г)
Груша – 2,8 г (сушеная груша – 6 г)
Капуста брокколи – 2,6 г
Яблоко– 2,4 г (сушеные яблоки – 14,9 г)
А вы употребляете достаточное количество клетчатки?
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