Ballast substance that you can eat. Is there a possibility of a negative impact? Positive influence of ballast substances

In the diagnosis of Franz K. Mayr, there is, among others, an extremely simple, but quite reliable indicator characterizing the state of human health - the quality of stool. In its formation, the leading role belongs to nutrition, which should:

promote the formation of regular, well-formed soft stools in large volumes,

make laxatives unnecessary,

prevent excess weight.

The diet should be such that loose stools do not appear, much less constipation, but also mushy stool or there should be no diarrhea.

All of the above conditions can be met with food rich in so-called ballast substances. This title should not be taken literally, as if we're talking about about some unnecessary component of food, useless ballast. In fact, ballast substances are a component of food that is broken down by the digestive apparatus in small quantities and is only partially exposed to bacteria located in the large intestine. Being essentially indigestible, ballast substances cannot pass through the intestinal wall into blood vessels, as happens with other food components.

Ballast substances include high-molecular complex carbohydrates of various structures and lignins (cellulose, hemicellulose, pentosans and pectins). Most often they end up in digestive tract as dietary fiber(fiber) when consuming primarily plant foods in which they are components cell walls or plant skeleton.

Ballast substances are not absorbed in the intestines and, accordingly, do not perform either plastic or energetic functions. However, their presence in the body is important for the normal functioning of vital processes.

Ballast substances activate digestive enzymes, without which the digestion process cannot take place. They bind cholesterol, bile acid, toxins and others harmful substances, ensure their removal from the body. It is very important that they also bind carcinogens, acting as good protection against cancer. Soluble ballast substances contained in oat bran, lower cholesterol levels. Although indigestible fibers do not provide the body with energy, they bind water in the intestines and, due to their swelling, contribute to its filling. Due to an increase in the volume of intestinal contents, natural mechanical irritation occurs, which activates peristalsis and encourages the intestines to empty.

It is also important that in the process of chemical transformation, acids with natural laxative properties are formed from ballast substances. By ensuring regular natural bowel movements, ballast substances help normalize intestinal function, thereby creating a very important prerequisite for activating the “inner doctor” and improving health. Among other things, plant foods rich in ballast substances dampen the feeling of hunger, which is useful for those who want to lose weight.

Even this far from complete listing of the properties of ballast substances indicates that providing them to the body can be effective. therapeutic event. In many cases, their presence in the diet helps eliminate chronic (sometimes long-term!) intestinal atony in just a few weeks, and helps regulate stool (laxatives are no longer needed).

People who suffer from constipation irregularly can relieve it with herbal laxative teas, but teas should not be used for longer than four weeks without a doctor's prescription. Pregnant women should first consult a doctor about taking laxative teas, as the use of laxatives in any form is strictly prohibited if intestinal blockage is suspected.

Consequences of deficiency of ballast substances

Due to the small amount of raw and plant foods in the diet modern man lack of ballast substances is a common phenomenon. At daily needs Most people receive 25–30 g from food, on average 5–10 g of ballast substances. And the lack of ballast substances in the digestive process causes indigestion and intestinal dysfunction, such as constipation or irritable bowel.

The first and most common consequence of a lack of ballast substances is such a widespread ailment as intestinal lethargy (atony). If feces stay in the intestines for too long, they cause irritation of the mucous membrane, which threatens the occurrence of chronic inflammation, and in the worst case, lead to intestinal cancer. Waste and toxic substances can be reabsorbed from the intestines into the blood and cause chronic self-poisoning. Intestinal sluggishness, among other things, is the cause of excess weight.

However, not only the shortage, but also misuse ballast substances can lead to serious complications, including calling

flatulence (it is important to ensure good chewing food!),

formation of fecal stones,

intestinal obstruction.

Intestinal obstruction can occur, for example, when flaxseed and wheat bran are introduced into the diet without sufficient fluid intake; characterized by intestinal obstruction, retention of stool and gases, flatulence, sharp pains in the abdomen, vomiting, symptoms of intoxication. Depending on the degree of the disorder, it can develop from partial (incomplete) to complete intestinal obstruction.

Most of the ballast substances are contained in raw plant foods: fruits and vegetables, some types of grains, in muesli and whole grain products, in flaxseed, wheat and oat bran and products made from them. Ballast substances are present in large quantities in beans, beans, peas, and lentils. There are a lot of them in cauliflower, white, red and Brussels sprouts, fennel and tuberous celery. Among fruits and fruit and berry crops one can name some varieties of apples, pears, blackberries, currants, kiwis, raspberries and blueberries.

It is best to supply the body with ballast substances through the introduction of raw plant foods into the diet. However, if the need cannot be fully covered by raw food, then you can additionally consume wheat bran or flax-seed. Most of this set of products consists of fibers capable of swelling, and flaxseed also secretes mucous substances that facilitate the sliding of intestinal contents and protect the intestinal mucosa from irritation. The daily dose of such a supplement should take into account the amount of ballast substances contained in the rest of the food, and is 10–25 g of bran or flaxseed.

When using these products, I repeat, you need to pay attention to fluid intake (at least 1/4 liter per serving). Due to lack of water, dietary fiber swells unevenly, which can lead to the formation of a plug in the rectum, which sometimes cannot be removed without surgery.

Food products should, as far as possible, be consumed in their natural state, that is, without heat treatment or preservation.

Dried lentils 10.6

Frozen peas 7.0

Brussels sprouts 4.4

Celery 4.2

Corn 3.7

Carrot 3.4

Avocado 3.3

Broccoli 3.0

Raw cauliflower 2.9

Green beans 2.9

Red cabbage 2.5

Potatoes 2.5

Red beets 2.5

White cabbage 2.5

Leeks 2.3

Black root 2.3

Asparagus 1.5

Savoy cabbage 1.5

Eggplant 1.4

Kohlrabi 1.4

Cucumbers 0.9

Coconut nut 9.0

Hazelnut 7.4

Peanuts 7.1 European chestnut 6.8

Walnut 4.6

Fresh fruits

Black currant 6.8

Blueberry 4.9

Raspberry 4.7

Red currant 3.5

Rhubarb 3.2

Apples 2.3

Oranges 2.2

Bananas 2.0

Strawberry 2.0

Cherry 1.9

Tangerines 1.9

Pineapple 1.8

Peaches 1,2

Dried fruits

Prunes 9.0

Apricots 8.0

Bakery products

Crispbread 14.6

Flour crackers coarse 12,0

Wheat bread from wholemeal flour 6.7

Bread made from a mixture of rye and wheat flour 4.4

Buns 3.1

Wholemeal toast 3.1

White bread 2.9

Products from grain crops

Wheat bran 42,4

Rye, whole grain 13.2

Wheat, whole grain 10.6

Wheat flour 10.0

Barley without flower shell 9.8

Wholemeal noodles 9.0

Oat flakes 7.0

Wheat flour 4.0

Unhusked rice (natural) 4.0

Buckwheat 3.7

Noodles/pasta 3.4

Polished rice 1.4

Ballast substances, contrary to their name, are the key to our health and slimness.

What it is?

Ballast substances are plant fibers that are part of some foods and are not absorbed by the body. But, despite this property, they are beneficial for your figure and health, because these substances are responsible for cleansing the body of all kinds of poisons and toxins.
Ballast substances include fiber, cellulose and pectin. They are contained in products plant origin: cabbage, radishes, carrots, apples, legumes.

Improve digestion

Cereals and legumes contain insoluble ballast substances, which, swelling in our stomach, push food further and thereby stimulate intestinal function. In addition, they promote reproduction in it beneficial bacteria which improve the digestion process.
But to help ballast substances fully perform this function, you need to drink a lot of water (1.5-2 liters per day) and chew food well.

Helps you lose weight

Ballast substances swell in the body, filling the stomach. Therefore, by supplementing the main dish with foods rich in plant fiber, we eat up with a much smaller portion and stay full longer. Ballast substances have one more thing useful property- they remove excess complex carbohydrates from the body. Usually such carbohydrates give us energy, but if there are too many of them, they are stored on the sides.

How much should you eat?

On average, we consume about 18-20 g of ballast substances per day. Experts say this is not enough. Daily norm- 25 g. However, if you have consumed too little ballast substances for a long time, you should increase their volume in the diet very slowly. Otherwise, it may lead to constipation.
If you are unable to consume food required amount ballast substances, consult your doctor. He may recommend that you take them separately.

Reduce cholesterol levels

Soluble ballast substances regulate blood sugar and reduce cholesterol levels. It goes away along with excess bile acid, which is removed by plant fibers. Plus they reduce the risk of stomach cancer and gallstones. Soluble ballast substances are found mainly in vegetables and fruits.

To extract from ballast substances greatest benefit, foods rich in them are best consumed raw. After all beneficial influence of these substances is reduced if vegetables or fruits have been heat treated.

The word “ballast” usually means something useless, superfluous, unnecessary. But such a definition in no way applies to ballast substances that play vital role in our diet and have a huge impact on our health.

Ballast substances are such food components, contained in plant foods and unable to be digested in the human body. The supply of these substances to the body is guaranteed if we eat a lot fresh vegetables and fruits, that is, those that are not cooked.

The main ballast substances are dietary fibers that are found in any plant; fiber is their main representative. Dietary fiber, in turn, is multi-structured polysaccharides with huge macromolecules. There are bacteria that can break down such compounds with unprecedented ease, but human enzymes cannot do this.

Previously, it was believed that ballast substances were useless for the body, since digestive juices did not contain enzymes that could break down these substances. However, it was simply not known that some of the ballast substances are digested by enzymes of microorganisms living in the large intestine. At the same time, in addition to gases, fatty acid that a person can digest.

Ballast substances are divided into the following types:

1. Lignin (grains, vegetables, fruit seeds).
2. Alginates (agar-agar (algae)).
3. Pectin (vegetables and fruits, especially apples).
4. Cellulose (vegetables, fruits, grains).
5. Fiber (cereals, fruits and vegetables).

What is the role of ballast substances?

Positive influence of ballast substances

Positive influence ballast substances is that they give a feeling of satiety for a long time, and also bind and remove bile acids, thereby reducing cholesterol levels. In addition, they provide normal stool and prevent chronic diseases intestines. Slow down the rate of digestion, which is important aspect in terms of nutrient utilization. Slow release of nutrients prevents release into the blood large quantity carbohydrates. With slow absorption of nutrients, their influx occurs constantly along with the blood. Also ballast substances cover nutrients, protecting them, activate blood circulation in the gums, since they have to be chewed longer. Ballast substances have no calories.

Ballast substances are the most important source of recharge intestinal microflora, the appropriate composition of which determines the full functioning of our body. Bacterial flora actually destroys numerous toxins, carrying out the synthesis of vitamins, fats, carbohydrates and amino acids, including essential ones. Therefore, the use of ballast substances is an excellent prevention of dysbacteriosis.

In addition, ballast substances are excellent sorbents that actively absorb unwanted compounds with their micropores. Medicine uses artificial sorbents, for example, activated carbon. Dozens of diseases requiring their use have been identified: various poisonings, kidney diseases, biliary tract, liver, pancreatitis. Also, “artificial ballast substances” help in the treatment of diseases of the cardiovascular system. Therapeutic effect ballast substances due to direct absorption capacity. Under the influence of ballast substances, the elimination of many toxic and excess metabolic products occurs - cholesterol, urea, various allergens and others. At the same time, the synthesis of nucleic acids and proteins improves, lipid metabolism normalizes, in other words, a rejuvenating effect on the body is observed.

By the way, ballast substances also fight against excess weight, because they inhibit the digestion of fat in a person by binding some of the fat to themselves, and in this form the body removes them out. In addition, they slow down the breakdown of so-called complex carbohydrates from cereals, legumes, soybean sprouts, potatoes or nuts. This inhibits the production of insulin, and as a result, clogged arteries and strokes do not occur.

There are more than twenty different types ballast substances, which mostly have long foreign names and are hidden in fruits, vegetables, salads, legumes, potatoes, nuts and whole grain products. For example, cellulose and pectin, glycogen and hemicellulose, dextrin and starch. Ballast substances are generally divided into two large groups, which are equally important for health: soluble and insoluble. Insoluble ones most often retain water. They are good for digestion. Soluble ballast substances, on the contrary, serve as food for important bacteria and have great value for health: they protect against cancer and stomach stones, regulate blood sugar and lower cholesterol.

Negative influence of ballast substances.

Microorganisms produce gases, and this can lead to bloating, damage to the epithelium (the lining of the intestinal tissue), binding of calcium, magnesium, iron and zinc, due to which the body does not receive these substances, as well as volvulus due to intestinal overcrowding. However, such a danger is unlikely. Much more dangerous risk diseases caused by insufficient consumption of ballast substances.

What products contain ballast substances, and in what form should they be consumed?

Ballast substances are contained only in plant products, especially in products made from whole grains, legumes, vegetables, salads, vegetable shoots and fruits: oranges, cherries, strawberries, apricots, cranberries, gooseberries, apples, plums, peaches, eggplants, radishes, pumpkin, beets, Rye bread, cereals, tomatoes, zucchini, lettuce, potatoes.

In order for the body to work “like a clock,” you should consume at least 30-35 g of ballast substances per day. Of these, 15-20 g should be coarse grain products, the rest should be vegetables and fruits. It is recommended to eat apples (with peels rich in ballast substances), dried fruits, bananas, carrots, kiwi, raspberries, broccoli, and nuts. Once a week you need to include a dish with beans or lentils in your diet.

But if before, food rich in ballast substances was not given enough attention, introduce it into the menu gradually. In this case, you need to remember two basic rules - chew your food thoroughly and drink plenty of liquid, then there will be no problems with the intestines.

Of course, with some diseases (for example, with peptic ulcer in the acute stage, acute gastritis etc.) rough products are contraindicated. But only during exacerbations! Our digestive tract cannot withstand a “soft diet” for a long time. After just a few weeks of eating purified foods, intestinal lethargy develops, accompanied by dysbiosis. Science has thus finally recognized an ancient and seemingly obvious truth. Simple, “living” food, rich in “ballast”, means health and longevity. Refined, complexly prepared food means decrepitude, illness and early old age.

In order to be completely convinced that the above-mentioned products are indeed rich in ballast substances that have a beneficial effect on our body, we will consider some of them.

Below is the content of ballast substances per 100 g of product:

1. Oat flakes – 10 g
2. Wheat - 17.7 g
3. Wheat bran - 45.4 g
4. Rice - 4.5 g
5. Rye bread - 14 g
6. Peas - 16.6 g
7. Corn - 9.7 g
8. Lentils – 17 g
9. Soybeans - 21.9 g
10. White beans - 23.2 g
11. Greencolle cabbage - 4.2 g
12. Cauliflower— 26.3 g
13. Carrots - 12.1 g
14. Prunes - 5.0 g
15. Whole grain pasta - 8.0 g
16. Wholemeal bread with bran - 8.3 g

Another option for using these products is also possible!

This is a method of drying food. A world-famous company, Hydraflow Industries Limited, has many years of experience in the production of EZIDRI brand dryers. The Hydraflow quality mark guarantees the high reliability of EZIDRI dryers, thanks to the directed warm air flow system, which ensures the highest standards of natural, tasty dried products without the use of preservatives and various additives. EZIDRI brand dryers allow you to easily configure the desired temperature regime, as well as other conditions for drying products. These dryers help preserve food all year round with a natural taste, and most importantly, thanks to its technical specifications, these dryers have the property of preserving enzymes and various ballast substances unchanged.

Bibliography:

1. Sapin M. R. Human Anatomy, 1993
2. Novikov A. F. Fiber is a magic sponge, 2001
3. Gaivoronsky I. V. Functional anatomy digestive system, 2006
4. Krylova. N. A. Human anatomy in diagrams and drawings, 2006

Plant foods contain polysaccharides and lignin, which are not broken down when exposed to digestive juice, are not digested. Until 1980, these elements were considered as dietary supplements. Technological methods for processing raw materials were invented to reduce their amount in products. And in 1982, guidelines for a high-fiber diet were published in the UK.

Further studies showed that ballast substances normalize the functioning of the gastrointestinal tract.

Positive

Ballast substances are resistant to digestive juices. They are not digested small intestine, unchanged, end up in . Alimentary fiber:

Some of the ballast substances (pectin, hemicelluloses) are broken down in the intestines with the help of. The process of hydrolysis of dietary fiber by microorganisms contributes to:

• regulation;
• thermal supply of the body;
• strengthening immunity;
• maintaining homeostasis;
• formation of signaling molecules, neurotransmitters;
• cytoprotection;
• tissue regeneration;
• growth inhibition;
• increasing sustainability epithelial cells to exposure to carcinogens;
• synthesis pantothenic acid, B vitamins.

Dietary fiber, especially pectin, forms ionic complexes with heavy metals and radionuclides and removes them from the body.

Indigestible, even with the help of microorganisms, lignin binds and removes salts bile acids irritating the intestinal wall.

Negative

In some cases, taking ballast substances will be harmful. With intestinal spasm, additional irritation of its walls with dietary fiber leads to increased pain. Therefore, before using dietary fiber for the treatment and prevention of diseases of the gastrointestinal tract, biliary system, obesity, atherosclerosis, you should consult a gastroenterologist or nutritionist.

Even if there is no ban on the consumption of products containing ballast substances, their excessive consumption contributes to:

At long-term use products rich in dietary fiber, parenteral (bypassing the gastrointestinal tract) administration of vitamins and essential amino acids is recommended. Increase the consumption of foods containing essential microelements.

An excess of dietary fiber negatively affects the balance of serine, threonine, glutamic acid, vitamins A, C, E. Causes a feeling of discomfort in the intestines, abdominal pain, and diarrhea.

Consumption standards

The daily requirement of carbohydrates for an adult is 400–500 g. Of these:

• 75–80% starch;
• 15–20% easily digestible carbohydrates;
• 5% dietary fiber.

But you shouldn’t get too carried away with dietary fiber. For some diseases, they are strictly contraindicated, and their excessive consumption has a negative impact on health.

Megamind

These are those food components that are not digested or absorbed by humans. The main ballast substances are dietary fiber contained in all plants, primarily fiber. All dietary fibers are polysaccharides different structures with huge macromolecules. Many bacteria easily break down these compounds, but human enzymes cannot do this. For a long time therefore, official science considered ballast substances not only useless, but even harmful to health. Only with the creation of a theory adequate nutrition these views have changed radically. However, everything is empirical health systems, which have proven their effectiveness in practice, from time immemorial have insisted on natural food from unrefined products with a predominance of fruits and vegetables containing great amount dietary fiber. The normalizing role of dietary fiber at all stages of digestion has now been proven. They affect the rate of gastric emptying, the intensity of absorption in the small intestine, total time food passing through gastrointestinal tract, eliminate constipation. Ballast substances serve the most important source nutrition of intestinal microflora, from normal composition on which the vital activity of the entire organism depends. After all, the bacterial flora destroys many toxins and synthesizes vitamins, carbohydrates, fats and amino acids, including essential ones. Therefore, their use serves as a good prevention of dysbacteriosis. Finally, dietary fiber is an excellent sorbent, that is, a substance that can actively absorb various compounds through its micropores. Artificial sorbents - activated carbons - are widely used in medicine. of different origins. There are several dozen diseases known for which their use is indicated. These are all kinds of poisoning, including medications, diseases of the kidneys, liver, biliary tract, pancreatitis, peritonitis, some diseases of cardio-vascular system, autoimmune diseases - rheumatoid arthritis, gout, psoriasis, allergies. Therapeutic effect here directly depends on the absorption capacity. After all, this neutralizes many toxic and excess metabolic products - urea and creatinine, cholesterol, various allergens, etc. At the same time, the synthesis of proteins and nucleic acids improves and normalizes lipid metabolism(lipids - fats and fat-like substances), that is, rejuvenation effects are observed. And indeed, in laboratory conditions It was possible to extend the life of old animals by 35-40 percent by introducing sorbents into their diet. Is it true, long-term use activated carbon impossible - digestive disorders, nausea, vomiting appear. Yes, this is of no use, because any fresh plant food contains enough natural absorbers. According to V. Stelko and Yu. Butylin, ...the daily passage of several tens of grams of natural porous dietary fiber through the intestines creates an additional absorbing surface of several thousand square meters... Thousands of square meters! I'm not kidding. And “several tens of grams” are easily gained when healthy menu. In one piece wheat flour, for example, up to 12-13 percent dietary fiber. They are also found in considerable quantities in other cereals, vegetables, fruits, and herbs. All this food itself forms a few toxins, but it is also capable of removing up to half of the others. poisonous products exchange. The specific ability of dietary fiber to absorb certain compounds is often used. So, pectins remove salts heavy metals. Therefore, people working with such substances, including radioactive ones, are recommended to eat more pectin-containing products for prevention (these are currants, especially red currants, apples, jams made from them, etc.).