{"id":46895,"date":"2023-04-12T22:13:44","date_gmt":"2023-04-12T21:13:44","guid":{"rendered":"https:\/\/www.narodnilijek.com\/web\/?p=46895"},"modified":"2023-04-12T22:13:48","modified_gmt":"2023-04-12T21:13:48","slug":"vlakna-u-ishrani","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/vlakna-u-ishrani\/","title":{"rendered":"Kako vlakna \u010duvaju zdravlje crijeva"},"content":{"rendered":"\n

Vlakna u ishrani<\/strong> izuzetno su korisna za dobru probavu kao i za cjelokupno zdravlje. Vlakna su vrsta biljnih ugljenih hidrata koji se ne razgra\u0111uju u tankom crijevu<\/strong><\/a>, ve\u0107 prolaze kroz probavni sistem gotovo netaknuta. Postoje dvije vrste vlakana – topiva i netopiva vlakna<\/strong>.<\/p>\n\n\n\n

Jeste li se ikada zapitali za\u0161to je bitno jesti povr\u0107e? Ima ne\u0161to \u010dime je povr\u0107e jako bogato, a to je velika koli\u010dina vlakana koja koriste na\u0161em organizmu. Taj neprobavljivi dio ugljikohidrata nalazi se u raznim namirnicama i hrani.<\/p>\n\n\n\n

Prema mi\u0161ljenju nutricionista, preporu\u010dena dnevna doza vlakana za odrasle je oko 25-30 grama, a namirnice<\/strong> koje ih sadr\u017ee najvi\u0161e su cjelovite \u017eitarice, ora\u0161asti plodovi, zeleno<\/strong><\/a>, sirovo i su\u0161eno povr\u0107e te vo\u0107e. Unos preporu\u010dene dnevne koli\u010dine vlakana u organizam smanjuje zadr\u017eavanje hrane u crijevima.<\/p>\n\n\n\n

Vlakna u ishrani ljudi<\/h2>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n

Dijelimo ih na dvije skupine, a to su topiva vlakna koja su meka i ka\u0161asta (sadr\u017ee ih grah, mahunarke i vo\u0107e s ko\u0161ticom), te netopiva vlakna koja su tvrda i gruba, a koja su va\u017ena za probavu (nalazimo ih u povr\u0107u, kori vo\u0107a, ljuskama, mekinjama i su\u0161enom povr\u0107u).<\/p>\n\n\n\n

Netopiva vlakna<\/strong> se ne rastvaraju u vodi, ve\u0107 pove\u0107avaju volumen crijeva, \u0161to omogu\u0107ava lak\u0161u probavu i bolju eliminaciju toksina iz organizma. To mo\u017ee pomo\u0107i u prevenciji zatvora i hemoroida.<\/p>\n\n\n\n

Topiva vlakna<\/strong> se rastvaraju u vodi i formiraju gel koji usporava vrijeme prolaska hrane kroz probavni sistem, \u0161to poma\u017ee u kontroli nivoa \u0161e\u0107era u krvi i smanjuje rizik od sr\u010danih bolesti<\/strong><\/a>.<\/p>\n\n\n\n

Nedostatak vlakana u prehrani uzrokuje probleme s probavom, a ako ih pojedemo u preporu\u010denoj koli\u010dini, trebamo piti i dosta vode. Naime, kad vlakna do\u0111u u debelo crijevo, ona upijaju vodu i ostale otpadne tvari te potom izlaze iz organizma putem stolice. Ako je organizam dehidriran, stolica ne\u0107e biti redovna i bit \u0107e tvrda.<\/p>\n\n\n

\n
\"\"<\/figure>\n<\/div>\n\n\n

Osim \u0161to vlakna \u010dine dobro za zdravlje<\/strong> na\u0161eg organizma, poma\u017eu i pri odr\u017eavanju idealne tjelesne te\u017eine. Prema brojkama stoji da osam grama vlakana na 1000 unesenih kalorija poti\u010de gubitak do dva kilograma kroz dulji period. Mahune<\/strong><\/a> sadr\u017ee puno vlakana, a zdrave su i za kosti jer imaju vitamin K.<\/p>\n\n\n\n

Dakle, vidimo da su vlakna zaista bitna za na\u0161 organizam. A kad ve\u0107 pri\u010damo o njihovim dobrobitima, treba naglasiti i kako poma\u017eu kod spre\u010davanja bolesti krvnih \u017eila i srca jer smanjuju asimilaciju masno\u0107a i \u0161e\u0107era. Zato su vlakna svakako dobra za neke oblike \u0161e\u0107ernih bolesti.<\/p>\n\n\n\n

Preporu\u010duje se da uklju\u010dite \u0161to vi\u0161e namirnica bogatih vlaknima u svoju ishranu, kao \u0161to su vo\u0107e, povr\u0107e, \u017eitarice i mahunarke.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vlakna u ishrani izuzetno su korisna za dobru probavu kao i za cjelokupno zdravlje. Vlakna su vrsta biljnih ugljenih hidrata koji se ne razgra\u0111uju u tankom crijevu, ve\u0107 prolaze kroz probavni sistem gotovo netaknuta. Postoje dvije vrste vlakana – topiva i netopiva vlakna. Jeste li se ikada zapitali za\u0161to je bitno jesti povr\u0107e? Ima ne\u0161to […]<\/p>\n","protected":false},"author":1,"featured_media":46896,"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":[961,108666,108665,108664,4798,19],"class_list":{"0":"post-46895","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ishrana","8":"tag-namirnice","9":"tag-netopiva-vlakna","10":"tag-topiva-vlakna","11":"tag-vlakna-u-ishrani","12":"tag-za-probavu","13":"tag-zdravlje-2"},"yoast_head":"\nZa\u0161to su vlakna zna\u010dajna u va\u0161oj ishrani?<\/title>\n<meta name=\"description\" content=\"Postoje dvije vrste vlakana - topiva i netopiva vlakna. 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