Dietary fiber is involved in human growth processes. insoluble dietary fiber. Dietary fiber for weight loss

Currently being given great attention functional foods. A functional product is a product intended for systematic use as part of food rations by all age groups of the healthy population, which reduces the risk of developing diseases associated with nutrition, maintains and improves health due to the presence of physiologically functional food ingredients in its composition. Physiological functional food ingredient - a substance or complex of substances of animal, vegetable, microbiological, mineral origin. As well as live microorganisms that are part of a functional food product, which have the ability to have a beneficial effect on one or more physiological functions, metabolic processes in the human body when systematically consumed in amounts ranging from 10 to 50% of the daily physiological requirement. One of these ingredients is dietary fiber.

Dietary fiber is a complex consisting of polysaccharides (pectic substances, hemicelluloses, cellulose), as well as lignin and associated protein substances that form the cell walls of plants. Dietary fiber is a complex complex of linear and branched biopolymers with a significant molecular weight. The presence of primary and secondary hydroxyl groups (cellulose, hemicellulose), phenolic (lignin), carboxyl (hemicellulose, pectin) compounds determines the physicochemical properties dietary fiber. These include water-retaining capacity, ion-exchange and radioprotective properties, sorption bile acids. The physicochemical properties of dietary fibers determine their effect on the human body, its systems and individual bodies, as well as their functions. Dietary fiber is more of a biological term than a chemical one, as it combines substances plant origin having a fibrous structure.

insoluble dietary fiber.

Cellulose is a linear polymer of glucose. Cellulose molecules are chains consisting of glucose residues, into which it is split during hydrolysis under harsh conditions. The formula of cellulose (C 6 H 10 O 5) n, where n is the number of elementary units of glucose in the P-pyranose form, can reach 10 OOO. Cellulose swells in water but does not dissolve. It is a stable compound that withstands the action of concentrated solutions of acids, alkalis and other reagents that dissolve all other parts of the product. Cellulose, due to the structure of its molecular chain, is not fermented and practically does not hydrate (does not break down) in the human large intestine. There is a lot of it in the shells of cereals (wheat, rye, rice), as well as in the peel and pulp of fruits and vegetables (carrots, cabbage, citrus fruits, potatoes), and in nuts. Cellulose is often referred to as fiber.

Hemicelluloses are branched polymers of pentose (glucose) and hexose. The highest content of hemicelluloses in the bran of cereals, in the peel and pulp of vegetables and fruits.

Lignin (from lat. lignum - tree) is a non-carbohydrate substance. Lignin is a polymer of aromatic alcohols involved in the lignification of plant cell walls. It gives structural rigidity to the shell of plant cells, protects them from microbial digestion. The bran of grain crops, as well as some vegetables, fruits and berries (eggplants, green beans, peas, radishes, pears, strawberries) are most saturated with lignin.

Inulin is a high molecular weight polysaccharide formed by 30-36 fructose residues. Inulin is easily hydrolyzed in the stomach to fructose and oligofructose. Fructose is absorbed into small intestine, molecules of oligofructose in the intestine serve as a nutrient medium for the reproduction of bifidobacteria. Inulin is a storage carbohydrate in plants. The highest content of inulin is found in chicory root, green onion, and Jerusalem artichoke.

Pectin (from the Greek pektos - curdled) is a complex complex of colloidal polysaccharides that make up the cell walls of plants. Pectin, together with cellulose, forms the cellular framework of fruits and vegetables, the green parts of the stem and leaves. Pectin is isolated by extraction, mainly from citrus, apple, beet and sunflower pulp. Its most important property is its high absorption capacity for heavy and radioactive metals, bile acids and salts. Pectin is easily digested and, unlike fiber, is almost completely hydrolyzed in the large intestine. Pectin is a gelling agent, thickener, stabilizer, water-retaining agent.

Gums (gum) are complex unstructured polysaccharides that are not part of the cell membrane. Contained mainly in seaweed (alginates, carrageenans), seeds and peel of tropical flora (guar, locust bean gum, etc.).

Mucus is a complex mixture of heteropolysaccharides that are not part of the cell membrane. The largest quantities are found in oatmeal and pearl barley, hercules, rice. Lots of mucus in flax and psyllium seeds. Being a kind of "food" for beneficial intestinal microorganisms, dietary fiber maintains the necessary composition of the microflora, without which the human body cannot exist normally. Dietary fiber slows down the access of human digestive enzymes to carbohydrates. They begin to be assimilated only after the microorganisms partially destroy the cell membranes. Due to this, the rate of absorption of mono- and disaccharides (glucose, sucrose) decreases, and this prevents a sharp increase in blood glucose and increased secretion of insulin, a hormone that stimulates the synthesis and deposition of fats in the body. Dietary fiber is ideal for people with diabetes.

The inability of the human enzyme system to hydrolyze dietary fiber to monosaccharides: glucose and fructose explains why dietary fiber does not affect the level of glucose and insulin in the blood. Dietary fiber increases the binding and excretion of bile acids, neutral steroids, including cholesterol, from the body, and reduces the absorption of cholesterol and fats in the small intestine. 90% of the diet modern man are products that do not contain dietary fiber: meat, dairy products, eggs, fish, etc. 10% of the remaining products give a chance to get as much dietary fiber as you need. That is why so much attention is now being paid to functional foods.

Thus, dietary fiber alone or together with other substances can be one of the most important ingredients of food products intended for functional nutrition. Of great importance are the psychophysical properties of dietary fibers in the production of functional foods, such as fat-emulsifying ability, emulsion stability, fat-binding ability, foaming ability, gelling ability. These properties are the most important when creating the structure of a product. Previous studies using microstructural analysis proved the capillary-fibrous structure of Vitacel fibers, which provides high moisture retention.

It has been experimentally proven that dietary fiber preparations have a significant sorption capacity and a high degree of swelling. In this work, we will focus on the results of the influence of Vitaceli preparations on color and aroma. finished product. The introduction of "Vitacel" in concentrations (4-6%) does not cause significant changes in color and does not require its correction. It is important to keep in mind that the technological norms for laying in Vitatseli meat products, as a rule, are not higher than 3%. This means that even with maximum fillings, the human eye does not notice the discoloration of minced meat - this is a very important result. Hundreds of Russian meat producers successfully use Vitacel in all groups meat products: from semi-finished products to raw smoked sausages. And today "Vitacel" remains the best fiber on the Russian market. Expansion of the range of functional meat products based on the study of physical chemical properties and rational methods of application of HP of the Vitacel series Within the framework of the goal set, the following tasks were solved: determination of the main functional properties of HP of the Vitacel series; study of the influence of technological factors on the properties of PV of the Vitacel series in meat systems; study of changes in the physico-chemical, structural-mechanical and rheological characteristics of meat raw materials under the action of PV of the Vitacel series; substantiation and development of technical solutions for the use of PV of the Vitacel series in private technologies for meat products; development of regulatory documentation for production, approbation and products; introduction into production of new types of meat products of functional significance. With the help of microstructural analysis, the capillary-fibrous structure of Vitacel fibers was proved, which provides high water retention. 34 TUs and 4 GOSTs have been developed for Vitacel fiber products, including those for children and healthy food.

Literature:

STB 1818-2007. Food products are functional. Terms and Definitions. - Input. 07/01/08. - Minsk: BelGISS, 2008. - 5 p.

Ilyina, O. Dietary fiber - essential component bakery and confectionery products / O. Ilyina // Bread products. - 2002. - No. 9. - S. 34-36.

Sanitary norms, rules and hygiene standards " Hygiene requirements to the quality and safety of food raw materials and food products” approved. Decree M3 of the Republic of Belarus No. 63 of 06/09/2009.

The role of dietary fiber in human nutrition / Ed. Tutel'yana V. A., Pogozheva A. V., Vysotsky V. G. - M.: New Millennium Foundation, 2008. - P. 15-50.

Pryanishnikov V. V. “Dietary fibers “Vitacel” in the meat industry”, “Meat Industry”, 2006 No. 9, pp. 43-45.

Pryanishnikov V. V. «Properties and application of preparations of the «Vitacel» series in the technology of meat products». Abstract of the dissertation of Cand. tech. Sciences, Voronezh, VGTA, 2007

"Biotechnology of meat and meat products", M., "DeLi print", 2009, 295 pages.

T.G. motherland

(Russian Economic University named after G.V. Plekhanov)

Dietary fiber enters the human body with plant foods in the form of indigestible carbohydrates. All of them are polymers of monosaccharides and their derivatives. Indigestible carbohydrates can be divided into "coarse" and "soft" dietary fibers.

From "rough" dietary fiber in food products most often present cellulose(cellulose). It, like starch, is a polymer of glucose, however, due to differences in the structure of the molecular chain, cellulose is not broken down in the human intestine. To "soft" dietary fibers include pectins, gums, dextrans, agarose.

"Rough" and "soft" dietary fiber is not a source of energy. In humans, they can only be partially broken down in the large intestine by the action of microorganisms. So, cellulose is split by 30-40%, hemicellulose - by 60-80%, pectin substances - by 95%. Almost all of the energy released during this process is used by bacteria for their own needs.

Most of the monosaccharides formed during the decomposition of dietary fiber are converted into volatile fatty acids (propionic, butyric and acetic). They can be partially absorbed through the intestinal wall, but only about 1% enters the human body. nutrients formed during the breakdown of dietary fiber. In energy metabolism, this share is negligible, and it is usually neglected. Lignin, which is quite abundant in cell walls plant products, in the human body is not completely broken down and absorbed.

Dietary fibers are traditionally called "ballast substances", although it has long been known that they play a crucial role in the processes of digestion and in the life of the body as a whole. The functions of dietary fiber are varied. They reduce the rate of absorption of mono- and disaccharides into the intestines and thereby protect the body from high content blood glucose and increased synthesis of insulin, which stimulates the synthesis of fats. This participation of dietary fiber in lipid metabolism is not exhausted.

Dietary fiber increases the binding and excretion of bile acids, neutral steroids, including cholesterol, from the body, reduces the absorption of cholesterol and fats in small intestine. They reduce the synthesis of cholesterol, lipoproteins and fatty acids in the liver, accelerate the synthesis of lipase in adipose tissue - an enzyme that breaks down fat, that is, they have a positive effect on fat metabolism.

coarse fibers

Coarse dietary fiber for weight loss.

Thus, dietary fiber to some extent prevents the deviation from the ideal weight. They reduce the level of cholesterol and phospholipids in the bile, preventing the loss of stones in gallbladder. Especially pronounced effect on cholesterol metabolism in pectins, in particular apple, citrus.

Ballast substances make up about a third of feces, ensure normal intestinal motility, biliary tract, prevent the development of constipation, hemorrhoids, and colon cancer. If the diet lacks fiber, then the food gastrointestinal tract passes slowly stool accumulate in the large intestine. Even Hippocrates recommended the use of grain bran to combat constipation.

Dietary fibers bind from 8 to 50% of nitrosamines and other heterocyclic compounds with carcinogenic activity. These substances are formed during the frying of meat, and are also an indispensable participant in the digestion process, as they are formed during the breakdown of bile enzymes in the intestines. long delay fecal masses in the colon causes the accumulation and absorption of carcinogenic compounds, which increases the likelihood of developing tumors not only in intestinal tract but also in other organs.

In addition, dietary fiber is a substrate on which bacteria develop. intestinal microflora, and pectins are also one of the nutrients for these bacteria. Importance pectins also have sorption properties - the ability to bind and remove cholesterol, radionuclides, heavy metals (lead, mercury, strontium, cadmium, etc.) and carcinogens from the body.

Pectins contribute to the healing of the intestinal mucosa when it is damaged. The normal intestinal microflora includes several hundred species of bacteria. Some of them absorb nutrients through the biochemical processes of putrefaction and fermentation. Pectins suppress the vital activity of these microorganisms, which contributes to the normalization of the composition of the intestinal microflora.

All this is the basis for the use of dietary fiber in the prevention and treatment of obesity, atherosclerosis, coronary disease hearts, hypertension, oncological diseases, diseases digestive system.

The mechanism of action of dietary fiber in the treatment and prevention of obesity is based on the fact that with their sufficient intake with food:

• the rate of gastric emptying decreases;
• its stretching increases, which helps to suppress appetite, creates a feeling of fullness, preventing overeating;
• replacement in the diet with dietary fiber of more energy-intensive products helps to reduce the intake of energy from food;
• due to the effect on the metabolism of carbohydrates and fats, dietary fiber reduces the synthesis of fats in adipose tissue;
• dietary fiber is a source of potassium and diuretic action, that is, they contribute to the removal of water and sodium from the body.

We answer the main questions: what, why and how

Without them, the full functioning of the digestive system is impossible. They help the body cleanse itself. It also boosts immunity and promotes weight loss. Dietary fiber is very useful!

We tell you more about these food components and answer the main questions about them.

What is dietary fiber?

It is a plant-derived substance found in fruits, vegetables, cereals and other plants. It does not contain anything useful - vitamins, minerals, protein and other nutrients. Moreover, dietary fiber (they are also fiber) is not even digested and absorbed by the body! Despite this, they are so important that nutritionists put them on a par with proteins, fats and carbohydrates.

Why does the body need dietary fiber?

Fiber performs a number of useful functions.

1. It is necessary for correct operation intestines. Passing through it, fiber “absorbs” and removes toxins - thereby helping the body process and absorb food.
2. Cellulose- a kind of "food" for intestinal bacteria. When there is not enough fiber, they “starve” and cannot fully synthesize vitamins, amino acids, hormones, micro and macro elements, and much more.
3. improve intestinal microflora. Hence the improvement of immunity, because it is in the intestines that 80% of the body's immune cells are located! Given this, in the cold season, you need to especially lean on vegetables, fruits and grains.
4. help control appetite and more effective weight loss. Even a small portion of dietary fiber relieves hunger for a long time - which means that it becomes much easier to avoid overeating!
5. Cellulose lowers blood sugar and cholesterol levels. Development risk cardiovascular diseases and diabetes is reduced at times!

What are dietary fibers?

There are two types of dietary fiber: soluble and insoluble.

Soluble, getting into the body, absorb water and increase in volume, turning into a thick and sticky substance. Such a process can be observed, for example, when preparing oatmeal. Swelling, soluble fibers fill the stomach and provide a feeling of satiety. AT in large numbers soluble fibers are found in apples, oranges, carrots, potatoes, oats, barley and beans.

insoluble fiber passes through the digestive tract less water and therefore almost unchanged in volume. It stimulates the bowels, speeding up the excretion undigested residues food and toxins. Rich in insoluble fiber bran and other types of whole grain, vegetables.

How much dietary fiber do you need per day?

The daily intake of fiber is 25-30 g. However, in the usual diet of a modern person there is a maximum of 12-15 g of fiber per day, which does not cover even half of the norm!

How to increase your intake of dietary fiber?

Here are some tips on how to add more fiber to your diet:

• Eat the fruit with the skin on. If you are preparing a drink from them, it is better to make a smoothie (then the product is crushed completely, with the skin) than juice.
• Add vegetables to each of your main meals: breakfast, lunch, and dinner.
• There is not a single gram of fiber in white flour - it remains in outer layers grains, from which they are cleaned during processing. Therefore, it is necessary to exclude the usual pastries from the diet as much as possible, and instead use whole wheat bread, muesli and bread.
• Replace ground White rice brown or black rice, barley, millet, beans, lentils and other unrefined grains.
• A record concentration of fiber is found in bran, which is easy to add to any drinks.
• You can also supplement your diet with specialized sources of fiber, such as starting the day with Herbalife Apple Oatmeal Drink, which provides 5g of quality fiber per serving, or Herbalife Dietary Fiber Complex, which provides 150% of the recommended intake of soluble dietary fiber.

So, cellulose- the most valuable substance in our diet. Adequate fiber intake will help maintain a healthy digestive system, strengthen immunity and make it easier to achieve your goals. better shape!

All dietary fibers are natural polymers, that is, they consist of a chain of identical substances and compounds. So, for example, the link in the cellulose chain is known to all glucose. In the hemicellulose chain, the links are xylose and galactose, also sugars. Pectin, for example, is formed from galacturonic acid, and from phenylpropane (a natural polymer obtained from tree bark) is part of lignin.

A variety of dietary fibers can be contained in biologically active substances organism - vitamins, in mineral compounds and some other components of the body.

How does dietary fiber affect the body?

When dietary fibers enter the body, they are slightly processed and slightly destroyed by the intestinal microflora. According to research results, only 38% of cellulose, 35% of lignin and 56% of hemicellulose is digested and absorbed by the body. How well a product is digested depends not only on the chemical properties of the product, but also on the degree of its grinding. If you eat coarse bran, then they are absorbed much worse than finely ground bran. Even though milled, dietary fiber cannot bring too much energy into the body. So, from 100 g of such a product, the body can get no more than 400 calories.

If you regularly eat foods rich in dietary fiber, then this significantly increases the amount of feces and stimulates the intestines. With a lack of dietary fiber in foods, it can lead to intestinal atony and the formation of constipation. The proof of this fact is that rural residents and vegetarians, who consume a lot of plant foods, have more feces than urban residents and people who often consume meat.

Consumption of dietary fiber in the world

In developed countries, the consumption of plant foods has fallen by almost 90%. Development Food Industry and the introduction of technological innovations have done their job - now there is great amount refined products. Thus, with the improvement of milling technologies, the amount of dietary fiber in flour has sharply decreased. Back in the last century, a person consumed at least 15-20 g of dietary fiber per day, but now this number has dropped significantly: in Germany people consume no more than 5 g, in the UK no more than 4-8 g, from the USA about 8-11 g, in Russia - 6-8 g of dietary fiber.

What should you eat and what not?

It is now believed that in order for the intestines to function normally, a person should consume at least 25g of dietary fiber. But we naturally prefer to choose already peeled, with a variety of flavors and seasonings, refined products than healthy natural ones - vegetables, fruits, Rye bread and wholemeal bread. This causes such a common problem as constipation, because poor nutrition is clearly not good.

Other properties of dietary fiber

In addition to the fact that dietary fiber prevents constipation and has a beneficial effect on the intestines, it has a lot more useful properties. Dietary fiber is able to improve the metabolism in the body, due to its effect on different systems organism. They cleanse the intestines and remove toxins, as they have sorption abilities. Dietary fiber can significantly reduce the chance of developing malignant formations in the gastrointestinal tract.

If eaten regularly herbal products coarse grinding, you can reduce the concentration of glucose, cholesterol and triglycerides in the blood, as well as reduce weight. It is for this reason that plant foods are indispensable in the diet of people suffering from diabetes, obesity, coronary heart disease, atherosclerosis and predisposition to these diseases.

A healthy diet should include at least 20 grams of dietary fiber daily. Complete nutrition able to fully satisfy the human need for these substances. Each type of dietary fiber performs its function in the body, therefore balanced diet should ensure their diversity.

Cellulose and pectin have the ability to bind iron, calcium,
magnesium and others minerals(micro and macro elements), therefore
the absorption of these substances from plant foods is 2-3 times lower,
than from animal products.

What is dietary fiber

Dietary fiber is the generic name for several substances that are sometimes called ballast. They are indigestible polysaccharides - high molecular weight carbohydrates with complex structure that are not absorbed by the body during digestion. Partial breakdown of individual dietary fibers is possible in the large intestine, however, in this case, they do not participate in metabolism.

Some dietary fibers dissolve in water (pectins, dextrans, gums), others (cellulose, hemicellulose, lignin) do not dissolve. Dietary fibers are not a source of energy and do not perform plastic functions. The main source of these substances is plant food, since dietary fiber is the basis of plant cell walls.

The Importance of Dietary Fiber

Dietary fiber provides normal activity intestines - stimulate its motility. At the same time, they have sorbent properties - they absorb excess cholesterol and various products metabolism (excess bile acids, urea, etc.).

In addition, dietary fiber helps to normalize bile secretion and support normal microflora intestines. They also contribute to the feeling of fullness, so an abundance of dietary fiber is necessary in the dietary treatment of obesity.

Lack of dietary fiber in the diet is a risk factor for atherosclerosis and diabetes. With an unbalanced intake of dietary fiber, there is a high probability of constipation, hemorrhoids, diverticulitis, intestinal tumors, diseases of the biliary system.

Types of dietary fiber

There are several types of dietary fiber, of which cellulose is of primary importance for humans (in the dietary literature it is called fiber), hemicellulose, pectins (from the Greek "pektos" - coagulated), lignin. Gum, protopectins, alginates, chitin, phytin and others are also isolated.

Cellulose
Contributes to the normalization of intestinal microflora, helps to regulate blood glucose levels. To a lesser extent, it stimulates intestinal motility and promotes the excretion of metabolic products. Cellulose is the most common type of dietary fiber and is found in all plant foods.

Hemicellulose
It has the ability to retain water, most effectively stimulates intestinal motility. The main source of hemicellulose is cereals.

Pectin
Binds and removes excess cholesterol and metabolic products from the body, as well as heavy metals. Prevents the occurrence of putrefactive processes in digestive tract. This is the most hygroscopic type of dietary fiber. Pectin is found in vegetables, berries and fruits (especially cherries, plums and apples), as well as citrus fruits and their peel.

lignin
Promotes the removal of excess cholesterol and bile acids. This is a special substance, an aromatic polymer, which is not at all broken down and absorbed by the body and is not formally a carbohydrate. The main source of lignin is bran.

Restrictions and prohibitions

With irregular overconsumption dietary fiber (e.g. too much fresh vegetables and fruits on the menu of one day) may overstimulate the intestines and, as a result, diarrhea. In some cases (for gastritis, ulcers), the amount of coarse fiber in the diet should be reduced, preference should be given to other types of dietary fiber.

Expert: Galina Filippova, general practitioner, candidate medical sciences
Natalia Bakatina