Ballast substance that you can eat. Is there a possible 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 that characterizes the state of human health - the quality of the 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 redundant,

prevent overweight.

Nutrition should be such that no hard stools appear, especially constipation, but also mushy stool or diarrhea should not be.

All of these conditions are feasible with the help of food rich in so-called ballast substances. This name should not be taken literally, as if we are talking about some unnecessary component of food, useless ballast. In fact, ballast substances are an integral part of food, broken down by the digestive apparatus in small quantities and only partially exposed to bacteria located in the large intestine. Being essentially indigestible, dietary fiber cannot pass through the intestinal wall into blood vessels as it does with other food components.

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

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

Ballast substances activate digestive enzymes, without which the process of digestion cannot be carried out. They bind cholesterol, bile acid, toxins and other harmful substances ensure their removal from the body. It is very important that they also bind carcinogens, acting as a good defense 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 the increase in the volume of the contents of the intestine, its natural mechanical irritation occurs, which activates peristalsis and encourages the intestine to empty.

It is also important that in the process of chemical transformation, acids are formed from ballast substances that have natural laxative properties. Providing regular natural emptying, ballast substances contribute to the normalization of bowel function, thus creating a very important prerequisite for activating the "inner doctor" and improving health. Among other things, plant foods, rich in ballast substances, muffle the feeling of hunger, which is useful for those who want to lose weight.

Even this far from complete enumeration of the properties of ballast substances indicates that providing the body with them 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, helps regulate stools (laxatives become unnecessary).

People with occasional constipation can be treated with herbal laxative teas, but teas should not be used for more than four weeks without a doctor's prescription. Pregnant women should first consult a doctor about taking laxative teas, since if a blockage of the intestinal lumen is suspected, the use of laxatives in any form is strictly prohibited.

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 need 25–30 g, the majority receives an average of 5–10 g of dietary fiber with food. And the lack of dietary fiber in the digestive process is the cause of indigestion and intestinal dysfunctions, such as constipation or irritable bowel.

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

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

flatulence (important to ensure good chewing food!)

the 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; intestinal obstruction is characterized by stool and gas retention, flatulence, sharp pains in the abdomen, vomiting, symptoms of intoxication. Depending on the degree of violation, it can develop from partial (incomplete) to complete intestinal obstruction.

Most of the ballast substances are found in crude vegetable food: fruits and vegetables, some types of grains, muesli and whole grain products, flaxseed, wheat and oat bran and products made from them. Ballast substances are present in large quantities in beans, beans, peas, lentils. There are a lot of them in cauliflower, white, red and Brussels sprouts, fennel and tuber celery. Some varieties of apples, pears, blackberries, currants, kiwis, raspberries and blueberries can be mentioned among fruits and fruit crops.

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 use wheat bran or flax-seed. Most of this set of products consists of swellable fibers, and flaxseed, in addition, secretes mucous substances that facilitate the sliding of the contents of the intestine and protect its mucosa from irritation. The daily dose of such a supplement should take into account the amount of dietary fiber contained in the rest of the food, and is 10–25 g of bran or flaxseed.

When using these products, again, you need to pay attention to fluid intake (minimum 1/4 liter per serving). Due to the lack of water, dietary fibers swell 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, without preservation.

Dried lentils 10.6

Quick-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

Potato 2.5

Red beetroot 2.5

White cabbage 2.5

Leek 2.3

Black root 2.3

Asparagus 1.5

Savoy cabbage 1.5

Eggplant 1.4

Kohlrabi 1.4

Cucumbers 0.9

Coconut 9.0

Hazelnut 7.4

Peanut 7.1 European chestnut 6.8

Walnut 4.6

Fresh fruits

Blackcurrant 6.8

Blueberries 4.9

Raspberry 4.7

Red currant 3.5

Rhubarb 3.2

Apples 2.3

Oranges 2.2

Bananas 2.0

Strawberry 2.0

Sweet cherry 1.9

Tangerines 1.9

Pineapple 1.8

Peaches 1.2

Dried fruits

Prunes 9.0

Apricots 8.0

Bakery products

Crispy bread 14.6

Flour crackers coarse grinding 12,0

Wholemeal wheat bread 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

Cereal products

wheat bran 42,4

Rye, whole grain 13.2

Wheat, whole grain 10.6

Whole wheat flour 10.0

Barley without flower coat 9.8

Wholemeal noodles 9.0

Oat flakes 7.0

Wheat flour 4.0

Rice, shelled (natural) 4.0

Buckwheat 3.7

Noodles/pasta 3.4

Rice polished 1.4

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

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 useful for the 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 found in foods plant origin: cabbage, radish, carrots, apples, legumes.

Improve digestion

Grains and legumes contain insoluble ballast substances, which, by swelling in our stomach, push food further and thereby stimulate the intestines. In addition, they contribute to the reproduction in it. beneficial bacteria that improve the digestion process.
But in order to help ballast substances to fully perform this function, it is necessary to drink plenty of water (1.5-2 liters per day) and chew food well.

Help to lose weight

Ballast substances swell in the body, filling the stomach. Therefore, supplementing the main course with foods rich in plant fibers, we eat up a much smaller portion and stay full longer. Ballast substances have one more 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 deposited on the sides.

How much should you eat?

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

Reduce cholesterol levels

Soluble dietary fiber regulates blood sugar and lowers cholesterol levels. It leaves along with excess bile acid, which is removed by plant fibers. Plus, they reduce the risk of stomach cancer and gallstones. Soluble dietary fiber is found mainly in vegetables and fruits.

To extract from the ballast the greatest benefit, foods rich in them are best consumed raw. After all favorable 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 does not apply in any way to ballast substances that play essential role in our diet and have a huge impact on our health.

Ballast substances are food components contained in plant foods and not able to be digested in the human body. The intake of these substances in the body is guaranteed if we eat a lot fresh vegetables and fruits, that is, which are not subjected to culinary processing.

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

Previously, it was believed that dietary fiber is useless for the body, since digestive juices do not contain enzymes that could break down these substances. However, it was simply not known that part of the dietary fiber is digested by the 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 pits).
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 impact ballast substances is that they give a feeling of satiety for a long time, and also bind and remove bile acids, thereby lowering 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 use. Slow intake of nutrients prevents release into the blood a large number carbohydrates. With the slow absorption of nutrients, their influx occurs constantly along with the blood. Ballast substances also cover nutrients, protecting them, activate the blood circulation of 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 corresponding composition of which determines the full vital activity of our body. The 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, which actively absorb objectionable compounds with their micropores. Medicine uses artificial sorbents, such as activated charcoal. Dozens of diseases requiring their use have been established: various poisonings, kidney disease, biliary tract, liver, pancreatitis. Also, "artificial ballast substances" help in the treatment of diseases of the cardiovascular system. Therapeutic action ballast substances due to the direct absorption capacity. Under the influence of ballast substances, many toxic and excess metabolic products are eliminated - 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 is observed.

By the way, ballast substances also fight against excess weight, because they inhibit the digestion of fat in a person by binding part of the fat to themselves, and in this form the body brings them out. In addition, they slow down the breakdown of so-called complex carbohydrates from cereals, legumes, soy shoots, potatoes or nuts. This inhibits the production of insulin, and as a result, there is no clogging of the arteries and strokes.

There are over twenty different types ballast substances, which for the most part 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 that are equally important for health: soluble and insoluble. Insolubles tend to retain water. They are good for digestion. Soluble dietary fiber, on the other hand, serves as food for important bacteria and has great value for health: they protect against cancer and stomach stones, regulate blood sugar and lower cholesterol.

Negative influence of ballast substances.

Microorganisms form gases, and this can lead to bloating, damage to the epithelium (the lining of the intestinal tissue), the 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 risk 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 found only in herbal products, especially in products from grains, legumes, vegetables, salads, vegetable shoots and fruits: oranges, cherries, strawberries, apricots, cranberries, gooseberries, apples, plums, peaches, eggplants, radishes, pumpkins, 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 - vegetables and fruits. It is recommended to eat apples (with skins rich in dietary fiber), dried fruits, bananas, carrots, kiwi, raspberries, broccoli, and nuts. Once a week, you should include a dish with beans or lentils in your diet.

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

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

In order to fully verify that the above products are really 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 in 100 g of the product:

1. Oatmeal - 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. Grunkol 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

There is also another way to use these products!

This is a way to dry food. An internationally renowned company, Hydraflow Industries Limited, has many years of experience in the production of EZIDRI dryers. Hydraflow's quality mark guarantees the high reliability of EZIDRI dryers, thanks to the directional warm air system, which ensures the highest standards of natural, delicious dried products without the use of preservatives and various additives. Dryers of the EZIDRI brand make it easy to adjust 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. Krylov. N. A. Human anatomy in diagrams and drawings, 2006

Plant foods contain polysaccharides and lignin, which do not break down under the influence of digestive juice are not digested. Until 1980, these elements were considered as dietary fiber. Technological methods were invented for processing raw materials to reduce their amount in products. And in 1982, a guide to a high-fiber diet was published in the UK.

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

Positive

Ballast substances are resistant to the effects of digestive juices. They are not digested small intestine, end up in unmodified form. 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;
• the formation of signal molecules, neurotransmitters;
• cytoprotection;
• tissue regeneration;
• growth inhibition;
• building resilience epithelial cells to the effects of carcinogens;
• synthesis pantothenic acid, B vitamins.

Dietary fibers, especially pectin, form ionic complexes with heavy metals, radionuclides and remove them from the body.

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

Negative

In some cases, taking ballast substances will harm. 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, nutritionist.

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

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

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, diarrhea.

Consumption rates

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 don't get too carried away with dietary fiber. In some diseases, they are categorically contraindicated, and their excessive consumption adversely affects health.

Megamind

These are those components of food that are not digested and not absorbed by humans. The main ballast substances are dietary fiber contained in all plants, primarily fiber. All dietary fibers are polysaccharides different structure with huge macromolecules. Many bacteria easily break down these compounds, but human enzymes cannot. 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, all empirical wellness systems, which have proven their effectiveness in practice, from time immemorial 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 passing food through gastrointestinal tract eliminate constipation. Ballast substances serve the most important source nutrition of intestinal microflora, from normal composition which depends on the vital activity of the whole organism. After all, the bacterial flora destroys many toxins, synthesizes vitamins, carbohydrates, fats and amino acids, including essential ones. Therefore, their use serves as a good prevention of dysbacteriosis. Finally, dietary fibers are excellent sorbents, that is, substances that can actively absorb various compounds with their micropores. In medicine, artificial sorbents are widely used - activated carbons. different origin. There are several dozens of diseases in which their use is indicated. These are all kinds of poisoning, including medicines, diseases of the kidneys, liver, biliary tract, pancreatitis, peritonitis, and some diseases. of cardio-vascular system, autoimmune diseases rheumatoid arthritis, gout, psoriasis, allergies. Therapeutic effect here directly depends on the absorption capacity. Indeed, at the same time, many toxic and excess metabolic products are neutralized - urea and creatinine, cholesterol, various allergens, etc. At the same time, the synthesis of proteins and nucleic acids improves, 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 - there are digestive disorders, nausea, vomiting. Yes, this is useless, because in any fresh plant food there are enough natural absorbents. According to V. Stelko and Yu. Butylin, ... daily passage through the intestines of several tens of grams of natural porous dietary fiber 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 with healthy menu. In whole wheat flour, for example, up to 12-13 percent of dietary fiber. They are found in considerable quantities in other cereals, vegetables, fruits, and herbs. All this food in itself forms a little waste, but it is also capable of removing up to half of the others. poisonous products exchange. Often, the specific ability of dietary fibers to absorb certain compounds is also 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 (this is currants, especially red ones, apples, jams from them, etc.).