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膳食纖維有四大益處

時間:2019-06-06 10:06:52  來源:  作者:

    膳食纖維是一大類不被人體消化的糖類物質。世界衛生組織認為,膳食纖維的共性特點是指10個和10個以上聚合度的碳水化合物聚合物,且該物質不能被人體小腸內的酶水解,并對人體具有健康效益。

  自然界有千種以上的膳食纖維,從化學結構考慮,包括非淀粉多糖(纖維素、半纖維素)、植物多糖(果膠、瓜爾膠等)、微生物多糖(黃原膠等)、抗性低聚糖(低聚果糖、低聚半乳糖等)、抗性淀粉等。

  過去我們總認為,膳食纖維不是營養素,沒有什么實質性的營養功能。最新研究證實,膳食纖維對人體有四大益處。

  緩解便秘。研究表明,膳食纖維每天攝入量達到32g~45g時,使便秘的風險降到最低。

  促進益生菌生長。有研究證實,抗消化性低聚糖和非淀粉多糖如菊粉、低聚果糖和葡聚糖已顯示出“益生元”的特性,既能刺激有益腸道菌群生長,如雙歧桿菌和乳酸菌,也有利于產生丁酸等。

  保護腸道。膳食纖維能影響細胞旁路滲透性而導致多種腸道炎性反應,部分膳食纖維可調整腸易激綜合征癥狀。其他相關作用還包括降低有害細菌酶的活性,降低苯酚和肽降解產物的水平,形成細胞抗氧化劑。

  調節血糖。預防糖尿病離不開膳食纖維,大多數膳食纖維都有降低血糖的功能。研究顯示,全膳食纖維的攝入對Ⅱ型糖尿病有直接影響。

  但過量攝入膳食纖維不利于健康,最明顯的影響就是會導致胃腸不適。

  當膳食纖維攝入量過多時,會引起腸胃脹氣和腹脹。此外,還可引起某些腸易激綜合征患者的腸胃不適。膳食纖維食用過量,會影響宏量營養素的吸收,降低對脂肪、糖類的吸收利用,使能量攝入減少。來源:廣州日報

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