VLÁKNINA. Proč ji pravidelně zařadit do jídelníčku a jaké jsou její účinky na naše zdraví?
V dnešním článku se zaměříme na jednu z nejzajímavějších a bohužel, ale také dost často jednu nejpodceňovanějších látek v našem jídelníčku. Vláknina je nestravitelná složka stravy (složené sacharidy), kterou nejsme schopni vlastními enzymy zpracovat a vstřebat. Naše tělo tedy není schopné v tenkém střevě rozložit vlákninu na jednoduché cukry, následně ji vstřebat a využít jako zdroj energie. Proto se dlouho předpokládalo, že se jedná o zbytečnou látku v našem jídelníčku. Od 19. století se proto vylepšovaly metody, pomoci kterých se odstraňovala vláknina z mouky. Až mnohem později se zjistilo, že vláknina má velmi pozitivní vliv na naše zdraví. Naopak její nedostatek v jídelníčku souvisí s vyšším výskytem civilizačních chorob.
V jakých potravinách najdeme vlákninu?
Vlákninu můžeme rozdělit na rozpustnou a nerozpustnou. Každá působí na tělo trochu jinak. Oba typy jsou vždy obsaženy v potravinách společně, přičemž některé potraviny jsou bohatší na jeden typ a jiné zase na ten druhý.
Rozpustnou vlákninu najdeme především v ovoci a zelenině. Slouží jako potrava pro střevní bakterie, prodlužuje pocit sytosti a pomáhá regulovat hladinu cukru v krvi a hladinu cholesterolu. Nerozpustnou pak najdeme v celozrnných obilovinách. Nerozpustná vláknina působí preventivně proti nádorovým onemocněním tlustého střeva a zácpě. Nejlepšími zdroji vlákniny jsou tedy celozrnné obiloviny, luštěniny, ovoce a zelenina, semínka a oříšky.
Kolik vlákniny bychom měli denně sníst?
Dle současných výživových doporučení, bychom měli denně sníst minimálně 30 g vlákniny (oba typy), aby bylo dosaženo jejích pozitivních účinků na zdraví. POZOR však u dětí, zde se doporučení liší dle věku. Děti by měly mít v jídelníčku nižší příjem vlákniny, aby se u nich předešlo trávicím obtížím. Orientačně si můžeme vypočítat příjem vlákniny u dětí – věk + 5 g (to znamená, tříleté dítě by mělo denně sníst okolo 8 g vlákniny).
Jaké jsou hlavní zdravotní benefity vlákniny?
1) Vláknina slouží jako potrava pro ,,přátelské“ bakterie, které pomáhají udržovat naše střeva zdravá. rozpustná vláknina slouží jako potrava pro střevní bakterie, které mají na naše zdraví pozitivní vliv. Proto se vláknina také nazývá jako prebiotikum. Bakterie se označují jako probiotikum.
2) Má protirakovinný a ochranný účinek – vláknina funguje jako ,,kartáč“ čistí naše střeva – Umí na sebe vázat škodlivé látky, které sníme, nebo vznikají pří trávení – tím chrání střeva před poškozením a slouží jako prevence proti nádorovým onemocněním tlustého střeva.
3) Snižuje hladinu cholesterolu – Cholesterol je z těla odbouráván pomocí přeměny na žlučové kyseliny. Vláknina váže žlučové kyseliny a zvyšuje vylučování cholesterolu vázaného na žlučové kyseliny. Tím zabraňuje jeho vstřebání. Cholesterol vzniká ze žlučových kyselin (v játrech), aby jako lipoprotein rozpouštěl tuky při trávení ve střevech. Játra vylučují cholesterol do krve přes. tvz enterohepatální oběh. Vláknina (inulin, FOS, betaglukany) pak ve střevech cholesterol na sebe naváže – tím zabrání jeho vstřebávání. Méně cholesterolu se pak dostane do krve a do buněk. Vláknina tedy zamezuje zpětnému vstřebávání žlučových kyselin, které sena ni vážou, čímž se reguluje hladina cholesterolu v těle.
4) Reguluje hladinu cukru v krvi: Vláknina pomáhá zpomalit trávení a vstřebávání cukrů. To vede k ustálení hladiny cukru v krvi a pomáhá předcházet rychlým výkyvům glukózy. Pravidelná konzumace vlákniny může pomoci snížit riziko vzniku diabetu 2. typu.
5) Pomáhá předcházet zácpě – Pokud máme ve stravě nedostatek vlákniny, obsah stolice se může snížit až o polovinu. Proto se v tlustém střevě zpětně vstřebá více vody z tráveniny – vzniká tuhá stolice. Při vyprazdňování pak dochází ke zvětšení vnitřního střevního tlaku a nutnosti více zapojit břišní valy. Naopak, nestrávená vláknina v tlustém střevě nasává více vody, tím se změkčí stolice a zvětší se její objem. Díky tomu pak dochází ke dráždění střevní stěny – zvýší se její pohyby (peristaltika), a tím se předchází zácpě. Je však důležité dodržovat pitný režim.
6) Zvyšuje pocit nasycení – vláknina zvětšuje svůj objem a vytváří v žaludku viskózní (hustější) roztok, který zpomaluje jeho vyprázdnění. My se pak budeme cítit déle sytí.
Na co si dát u vlákniny pozor?
Pokud byl váš příjem vlákniny dosud nižší, navyšujte příjem vlákniny v jídelníčku postupně. Jinak by vás mohly zpočátku potrápit zažívací potíže (nadýmání, průjem, zácpa). Pokud budete jíst potraviny bohaté na vlákninu pravidelně, váš trávicí systém si postupně na vlákninu zvykne a trávící problémy úplně vymizí. Je také důležité myslet na dostatečný pitný režim. Aby vás na místo zlepšeného trávení nepřepadla zácpa.
Ačkoliv nám vláknina přináší spoustu benefitů, není vhodné to s jejím příjmem extrémně přehánět. Obzvlášť, pokud také přijímáte vlákninu formou doplňků stravy – psyllium, inulin apod. Může totiž docházet ke sníženému vstřebávání vitamínů a minerálních látek. Nikde však není oficiálně stanovena horní hranice příjmu vlákniny. V některých zdrojích se doporučuje nepřijímat více než 50 – 60 g vlákniny denně – dlouhodobě. Nicméně je zajímavé, že lidé stravující se čistě vegansky přijímají běžně denně i více než 60 g vlákniny. Přesto u nich ke sníženému vstřebávání živin nemusí nutně docházet. To si můžeme vysvětlit tím, že pokud mají dobře sestavený jídelníček, dávají přednost celistvé (minimálně průmyslově zpracované) stravě – zároveň s vyšším příjmem vlákniny, přijímají více vitamínů, minerálních látek ale i dalších důležitých bioaktivních živin. Tahle zajímavá problematika je však stále předmětem dalších studií.
Pokud se vám tento článek líbil, můžete jej sdílet s přáteli na sociálních sítích.
ZDROJE:
Michaela Smolková
Autorka článku, Ing. Michaela Smolková, specialistka na kvalitu potravin a výživu.
Vystudovala obor Chemie a technologie potravin na UTB ve Zlíně. Od roku 2011 pracuje v potravinářství v oblasti vývoje, zajištění bezpečnosti a kvality potravin. Od roku 2021 se také věnuje vzdělávání veřejnosti v preventivní výživě a výběru kvalitních potravin.
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