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[title] => Odlazite na wc manje od tri puta tjedno? Ova vrsta namirnice i baš ova vlakna mogla bi vas spasiti! I struka potvrđuje izvrsne rezultate kod zatvora i lijenih crijeva
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Određene vrste vlakana mogu biti učinkovitije od drugih u ublažavanju zatvora i poboljšanju konzistencije stolice, pokazuju nova istraživanja. Naime, metaanaliza objavljena u American Journal of Clinical Nutrition otkrila je da su vlakna psylliuma najučinkovitija u pružanju olakšanja od kroničnog zatvora, povećanju učestalosti stolice i smanjenju naprezanja.
To je navelo istraživače da predlože psyllium kao prvu liniju liječenja kroničnog zatvora. Pektin, druga vrsta vlakana, također može pružiti kronično olakšanje, ali istraživači upozoravaju da podaci za ovu vrstu vlakana nisu bili dovoljno jaki, piše Živim.
Kronični zatvor - koji se definira kao manje od tri pražnjenja crijeva tjedno, više od šest mjeseci - pogađa oko 12 posto svjetskog stanovništva.
No, bez standardiziranih preporuka o tome kako ublažiti kronični zatvor, mnogi su prepušteni eksperimentiranju s tehnikama olakšanja i samoinicijativnim posezanjem za laksativima, što često rezultira razočaranjem i još narušenijim zdravljem crijeva.
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POMAŽU I PEKTINI
Za ovu metaanalizu istraživači s King‘s Collegea u Londonu promatrali su 16 randomiziranih kontroliranih ispitivanja o suplementaciji vlaknima kod osoba s kroničnim zatvorom. Studije su proučavale različite vrste suplementacije vlaknima, uključujući psyllium, pektin, inulin i pšenične mekinje.
Najučinkovitiji su bili dodaci psylliuma u dozi od najmanje 10 grama dnevno, što iznosi oko dvije jušne žlice. Oni koji su uzimali dodatke psylliuma imali su otprilike tri pražnjenja crijeva tjedno - nešto više od onih koji su uzimali samo laksative, što je bilo povezano s 2,5 više pražnjenja crijeva tjedno.
Mnoga su istraživanja pokazala da ovaj oblik vlakana u kombinaciji s vodom može zgusnuti stolicu i pomoći joj da lakše prođe kroz crijeva.
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Pektin je na sličan način povećao učestalost stolice, no ukupno je bilo manje podataka o ovoj vrsti vlakana. Pektin se nalazi u voću i povrću koje redovito jedemo (jabuke, mrkva, naranče, grejp i limun). Važno je bilo i trajanje suplementacije - istraživači su otkrili da liječenje dulje od četiri tjedna utječe na učestalost stolice i brži prolazak kroz crijeva (ili vrijeme potrebno da hrana prođe kroz probavni trakt).
Istraživači kažu kako nalazi upućuju da bi psyllium mogao biti prva linija liječenja za osobe s kroničnim zatvorom i lijenim crijevima, tvrdom stolicom i naprezanjem. Međutim, možda nije najučinkovitiji tretman za osobe koje imaju druge simptome kao što su nadutost ili nepotpuno pražnjenje, piše Živim.
POSTUPNOST GLAVNO NAČELO
Više vlakana u prehrani i dovoljno vode općenito se savjetuju za zdravlje crijeva, no valja znati da je potrebno postupno povećavati količinu vlakana koju konzumirate.
Naš mikrobiom treba se prilagoditi unosu vlakana, ali za to je potrebno vrijeme, često nekoliko tjedana. Počnite s manjim količinama vlakana, pijte puno vode i postupno povećavajte količinu vlakana do preporučenih 30 grama dnevno
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Određene vrste vlakana mogu biti učinkovitije od drugih u ublažavanju zatvora i poboljšanju konzistencije stolice, pokazuju nova istraživanja. Naime, metaanaliza objavljena u American Journal of Clinical Nutrition otkrila je da su vlakna psylliuma najučinkovitija u pružanju olakšanja od kroničnog zatvora, povećanju učestalosti stolice i smanjenju naprezanja.
To je navelo istraživače da predlože psyllium kao prvu liniju liječenja kroničnog zatvora. Pektin, druga vrsta vlakana, također može pružiti kronično olakšanje, ali istraživači upozoravaju da podaci za ovu vrstu vlakana nisu bili dovoljno jaki, piše Živim.
Kronični zatvor - koji se definira kao manje od tri pražnjenja crijeva tjedno, više od šest mjeseci - pogađa oko 12 posto svjetskog stanovništva.
No, bez standardiziranih preporuka o tome kako ublažiti kronični zatvor, mnogi su prepušteni eksperimentiranju s tehnikama olakšanja i samoinicijativnim posezanjem za laksativima, što često rezultira razočaranjem i još narušenijim zdravljem crijeva.
---
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POMAŽU I PEKTINI
Za ovu metaanalizu istraživači s King‘s Collegea u Londonu promatrali su 16 randomiziranih kontroliranih ispitivanja o suplementaciji vlaknima kod osoba s kroničnim zatvorom. Studije su proučavale različite vrste suplementacije vlaknima, uključujući psyllium, pektin, inulin i pšenične mekinje.
Najučinkovitiji su bili dodaci psylliuma u dozi od najmanje 10 grama dnevno, što iznosi oko dvije jušne žlice. Oni koji su uzimali dodatke psylliuma imali su otprilike tri pražnjenja crijeva tjedno - nešto više od onih koji su uzimali samo laksative, što je bilo povezano s 2,5 više pražnjenja crijeva tjedno.
Mnoga su istraživanja pokazala da ovaj oblik vlakana u kombinaciji s vodom može zgusnuti stolicu i pomoći joj da lakše prođe kroz crijeva.
---
---
Pektin je na sličan način povećao učestalost stolice, no ukupno je bilo manje podataka o ovoj vrsti vlakana. Pektin se nalazi u voću i povrću koje redovito jedemo (jabuke, mrkva, naranče, grejp i limun). Važno je bilo i trajanje suplementacije - istraživači su otkrili da liječenje dulje od četiri tjedna utječe na učestalost stolice i brži prolazak kroz crijeva (ili vrijeme potrebno da hrana prođe kroz probavni trakt).
Istraživači kažu kako nalazi upućuju da bi psyllium mogao biti prva linija liječenja za osobe s kroničnim zatvorom i lijenim crijevima, tvrdom stolicom i naprezanjem. Međutim, možda nije najučinkovitiji tretman za osobe koje imaju druge simptome kao što su nadutost ili nepotpuno pražnjenje, piše Živim.
POSTUPNOST GLAVNO NAČELO
Više vlakana u prehrani i dovoljno vode općenito se savjetuju za zdravlje crijeva, no valja znati da je potrebno postupno povećavati količinu vlakana koju konzumirate.
Naš mikrobiom treba se prilagoditi unosu vlakana, ali za to je potrebno vrijeme, često nekoliko tjedana. Počnite s manjim količinama vlakana, pijte puno vode i postupno povećavajte količinu vlakana do preporučenih 30 grama dnevno
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17. svibanj 2024 12:07
