Ballast substances. Why are ballast substances needed in food?

"was formed back in the days when people considered these components of products as useless ballast for the body. By ballast substances we mainly mean carbohydrates. Ballast substances include: cellulose, hemicellulose, pectin, agar-agar, lignin, etc.

Distinguish between soluble and insoluble ballast substances.

It is recommended to take 30g of ballast substances per day, but with normal nutrition the body usually does not receive that much. At the same time, the calorie content of ballast substances (2-3 kcal) with such quantities can be ignored. It is impossible to recover from ballast substances.

Let's consider the features of ballast substances by group.

Soluble ballast substances- bind bile acids (consisting of 80% cholesterol), as well as other metabolic products and remove them from the body. This way, less cholesterol enters the blood and its level decreases.

Insoluble ballast substances- can change their volume due to their ability to swell. They bind liquid, increasing the volume of the intestinal contents, which accelerates peristalsis and reduces the residence time of food gruel in the intestines. If taken in sufficient quantities, this can be a good prevention of such a common phenomenon as constipation. All ballast substances (including lignin) can bind water. So-called swelling agents can bind an amount of water that is one hundred times greater than the amount of the substance itself.

Obviously positive influence ballast substances on the body. It consists in the fact that they provide a feeling of satiety for quite a long time, and also bind and remove bile acids, thereby reducing cholesterol levels. In addition, they enhance peristalsis and bind water, which provides normal stool and prevents chronic diseases intestines.

But, unfortunately, there are also negative aspects use of ballast substances. Microorganisms form gases and this can lead to bloating, damage to the epithelium (intestinal mucosa), binding of calcium, magnesium, iron, zinc, as a result of which the body does not receive enough of these substances. But what’s worse is that when excessive consumption ballast substances, intestinal volvulus may occur due to overcrowding and blockage of the intestines. But if you take them within the recommended limits, then such a development is unlikely. It is much more dangerous to not receive enough ballast substances for a long time.

Where are such wonderful ballast substances hidden? In what products? Exclusively in products plant origin, especially from grains coarse, legumes, vegetables, salads, plant shoots and fruits.

Below is the amount of ballast substances contained in some common food products.

No.	The product's name	Amount of ballast substances per 100g of product
1	Cereals	10,0
2	Wheat germ	17,7
3	Wheat bran	45,4
4	Rice	4,5
5	Rye bread	14,0
6	Peas	16,6
7	Corn	9,7
8	Lentils	17,0
9	Soya beans	21,9
10	White beans	23,2
11	Cauliflower	26,3
12	Carrot	12,1
13	Prunes	5,0
14	Whole grain pasta	8,0
15	Wholemeal bread with bran	8,3

I think this information is a continuation of articles about healthy eating will not be superfluous.

IN plant foods contains polysaccharides and lignin, which are not broken down under the influence of digestive juice and are not digested. Until 1980, these elements were considered as dietary supplements. Technological methods for processing raw materials were invented to reduce their quantity 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 bile salts that irritate 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 % alimentary 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.

Ballast substances

Carbohydrates also include those found in cell membranes ballast substances , which are not digested in gastrointestinal tract. They cannot serve as a source of energy and plastic material, but play a primary role in the formation feces. This circumstance, as well as expressed irritant effect cell membranes on the mechanoreceptors of the intestinal mucosa determine their leading role in stimulating peristalsis and regulating intestinal motor function. A deficiency of ballast substances in human nutrition leads to a slowdown in intestinal peristalsis, development of stasis and dyskinesia.

Diets should contain sufficient quantity(at least 25 g) cellulose (fiber) and other indigestible polysaccharides, the source of which are various plant products. Special meaning enriches the diet with fiber in old age and in people prone to constipation. Along with its participation in the regulation of intestinal motility, fiber has a normalizing effect on the motor function of the biliary tract, stimulating the processes of bile excretion and preventing the development of stagnation in the liver and gallbladder. Ballast substances also remove excess cholesterol from the body.

All products of plant origin, without exception, are a source of fiber. Most high content cell membranes are observed in wholemeal flour, millet, beans, green peas, dried fruits (especially prunes), and beets. Significant quantities cellulose also contains buckwheat, carrot. Low content it is characterized by rice, potatoes, tomatoes, zucchini.

Plant products also contain pectin substances , having the ability to adsorb various wastes, including exo- and endogenous toxins, heavy metals. This property of pectins is widely used in medicinal and preventative nutrition(carrying out unloading apple days in patients with colitis and enterocolitis; prescribing marmalade enriched with pectin for the prevention of lead intoxication, etc.). Pectin substances are found in fresh fruits, roots, leaves and green parts of the stem. The largest amount of them is found in apples, plums, black currant and beets.

The ability of pectin substances in the presence of organic acids and sugar to form jelly (jelly) is widely used in the confectionery industry in the production of jams, jam, marshmallows, marshmallows, marmalade, etc.

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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, because digestive juices do 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:

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

What is the role of ballast substances?

Positive influence of ballast substances

The positive effect of 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 ensure normal bowel movements and prevent chronic intestinal diseases. 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, and activate blood circulation in the gums, since they have to be chewed longer. Ballast substances have no calories.

Ballast substances are most important source 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 maintain 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:

Oat flakes - 10 g
Wheat - 17.7 g
Wheat bran - 45.4 g
Rice - 4.5 g
Rye bread - 14 g
Peas - 16.6 g
Corn - 9.7 g
Lentils – 17 g
Soybeans - 21.9 g
White beans - 23.2 g
Greencolle cabbage - 4.2 g
Cauliflower - 26.3 g
Carrots - 12.1 g
Prunes - 5.0 g
Whole grain pasta - 8.0 g
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:

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

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

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

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 acids are released, which a person can digest.

Ballast substances are divided into the following types:

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

What is the role of ballast substances?

Positive influence of ballast substances

The positive effect of 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 ensure normal bowel movements and prevent chronic intestinal diseases. Slow down the rate of digestion, which is an important aspect in terms of nutrient utilization. The slow supply of nutrients prevents the release of large amounts of carbohydrates into the blood. With slow absorption of nutrients, their influx occurs constantly along with the blood. Also, ballast substances cover nutrients, protecting them, and 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 nutrition for 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 diseases, liver diseases, pancreatitis. Also, “artificial ballast substances” help in the treatment of diseases of the cardiovascular system. The therapeutic effect of ballast substances is due to their 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, soybeans, 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 of ballast substances, most of which have long foreign names and are hidden in fruits, vegetables, salads, legumes, potatoes, nuts and whole grains. 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 fibers, on the other hand, feed important bacteria and have great health benefits: 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 is the risk of 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, plant shoots and fruits: oranges, cherries, strawberries, apricots, cranberries, gooseberries, apples, plums, peaches, eggplants, radishes, pumpkin , beets, rye bread, cereals, tomatoes, zucchini, lettuce, potatoes.

Of course, for some diseases (for example, peptic ulcers in the acute stage, acute gastritis, etc.), roughage 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:

Oat flakes - 10 g
Wheat - 17.7 g
Wheat bran - 45.4 g
Rice - 4.5 g
Rye bread - 14 g
Peas - 16.6 g
Corn - 9.7 g
Lentils – 17 g
Soybeans - 21.9 g
White beans - 23.2 g
Greencolle cabbage - 4.2 g
Cauliflower - 26.3 g
Carrots - 12.1 g
Prunes - 5.0 g
Whole grain pasta - 8.0 g
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 or various additives. EZIDRI brand dryers allow you to easily set the desired temperature, 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 their technical characteristics, these dryers have the property of preserving enzymes and various ballast substances unchanged.

Bibliography:

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