{"id":45801,"date":"2023-01-26T15:21:32","date_gmt":"2023-01-26T14:21:32","guid":{"rendered":"https:\/\/www.narodnilijek.com\/web\/?p=45801"},"modified":"2023-01-26T15:21:37","modified_gmt":"2023-01-26T14:21:37","slug":"biljna-vlakna","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/biljna-vlakna\/","title":{"rendered":"Za\u0161to su biljna vlakna korisna za va\u0161e zdravlje"},"content":{"rendered":"\n<p><strong>Biljna vlakna<\/strong> su ve\u0107inom kompleksni<strong> <a href=\"https:\/\/hr.wikipedia.org\/wiki\/Ugljikohidrati\">ugljeni hidrati<\/a><\/strong>, ali ne sadr\u017ee \u0161krob. Pojavljuju se u svoj biljnoj hrani: povr\u0107u, vo\u0107u, zrnevlju i mahunarkama. Za <strong>dobro zdravlje<\/strong> djeci i odraslima potrebno je najmanje 20 do 30 grama vlakana dnevno. Unose se kroz hranu, a najbolji izvor vlakana su cijelo voc\u0301e (jabuka, na primer) i povrc\u0301e, integralne \u017eitarice i grah.<\/p>\n\n\n\n<p>Ishrana bogata biljnim vlaknima \u0161titi od sr\u010danih bolesti, raka debelog crijeva i dijabetesa, ali to ne podrazumijeva jednu \u010darobnu namirnicu, nego kombinaciju svih njih.<\/p>\n\n\n\n<p>Uklju\u010divanje biljnih (zovu ih jo\u0161 i dijetalnim) vlakana pokazalo je smanjenu potrebu za uno\u0161enjem masti, kolesterola i \u0161e\u0107era. To, drugim rije\u010dima, zna\u010di da vlakna poma\u017eu i kontrolu te\u017eine, odnosno \u010duvaju liniju.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Biljna vlakna za zdravlje<\/h2>\n\n\n\n<p>Vlakna <strong>pobolj\u0161avaju varenje<\/strong> zadr\u017eavaju\u0107i cjelovitost \u0107elijskih zidova organa za probavu. Ona ubrzavaju prolazak hrane kroz digestivni trakt i stimuli\u0161u varenje hranljivih materija, \u0161to poma\u017ee da se olak\u0161a ili sprije\u010di zatvor. Smatra se da biljna vlakna <strong>sprje\u010davaju nastanak raka debelog crijeva<\/strong> razbla\u017eivanjem, vezivanjem i brzim odstranjivanjem potencijalnih karcinogena iz organizma\u2026<\/p>\n\n\n\n<p>Biljnih vlakana ima dvije vrste: rastvorljivih i nerastvorljivih.<\/p>\n\n\n\n<p>U prvoj grupi su pektini, kojih ima u \u201cmesu\u201d plodova, a u drugoj celuloza, smje\u0161tena u ljusci. Vlakna tako\u0111e <strong>sni\u017eavaju nivo kolesterola u krvi<\/strong> tako \u0161to vezuju \u017eu\u010d, emulzifikator koji poma\u017ee u apsorpciji masti i kolesterola. S manje raspolo\u017eive \u017eu\u010di, apsorpcija masno\u0107a i kolesterola se tako\u0111e smanjuje, a time i koncentracija kolesterola u krvi opada.<\/p>\n\n\n\n<p>Dijabeti\u010darima vlakna poma\u017eu jer usporavaju apsorpciju glukoze. <strong>Rastvorljiva vlakna<\/strong> mogu \u201cuhvatiti u zamku\u201d hranljive materije i odlo\u017eiti njihovo napu\u0161tanje stomaka, dakle, odla\u017eu apsorpciju i izazivaju umjeren inzulinski \u201codgovor\u201d, a time i umjeren rast nivoa \u0161e\u0107era u krvi. Zbog toga im se, kao \u0161to smo nedavno pisali, posebno preporu\u010duje da jedu boraniju, ali i sve druge namirnice koje sadr\u017ee biljna vlakna.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Biljna vlakna u ishrani<\/h3>\n\n\n\n<p>Me\u0111unarodna fondacija za funkcionalne gastrointestinalne poremec\u0301aje preporu\u010duje da se vlakna postepeno dodaju u ishranu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jedite cijelo voc\u0301e poput kru\u0161aka i jabuka umjesto da pijete voc\u0301ne sokove<\/li>\n\n\n\n<li>Bijela ri\u017ea, hljeb i obi\u010dne tjestenine zamijenite integralnim \u017eitaricama<\/li>\n\n\n\n<li>Grickajte svje\u017eu mrkvu umjesto \u010dipsa i pereca<\/li>\n\n\n\n<li>Jedite grah i <a href=\"https:\/\/www.narodnilijek.com\/web\/leca-ljekovitost-nutritivne-vrijednosti\/\"><strong>sa\u010divicu<\/strong> <\/a>\u0161to \u010de\u0161\u0107e<\/li>\n\n\n\n<li>Koristite chia sjemenke u smutijima i salatama<\/li>\n\n\n\n<li>Obavezno pijte dosta vode kada jedete hranu bogatu vlaknima<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Biljna vlakna su ve\u0107inom kompleksni ugljeni hidrati, ali ne sadr\u017ee \u0161krob. Pojavljuju se u svoj biljnoj hrani: povr\u0107u, vo\u0107u, zrnevlju i mahunarkama. Za dobro zdravlje djeci i odraslima potrebno je najmanje 20 do 30 grama vlakana dnevno. Unose se kroz hranu, a najbolji izvor vlakana su cijelo voc\u0301e (jabuka, na primer) i povrc\u0301e, integralne \u017eitarice [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45802,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[7],"tags":[108215,772,510,336,236,92,108216,108214,1124,1265,902,19],"class_list":{"0":"post-45801","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ishrana","8":"tag-biljna-ishrana","9":"tag-biljna-vlakna","10":"tag-grah","11":"tag-hrana","12":"tag-povrce","13":"tag-probava","14":"tag-rastvorljiva-vlakna","15":"tag-u-ishrani","16":"tag-ugljeni-hidrati","17":"tag-vlakna","18":"tag-voce","19":"tag-zdravlje-2"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Za\u0161to su biljna vlakna korisna za va\u0161e zdravlje<\/title>\n<meta name=\"description\" content=\"Biljna vlakna su veoma korisna za zdravlje i imaju dvije vrste a to su rastvorljiva i nerastvorljiva vlakna. 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