What are ballasts for? Plant foods - a source of ballast substances

Not so long ago, the term "ballast substance" was introduced into science. These words denoted those components of food that could not be absorbed by the human body. For quite a long time, scientists even recommended avoiding such food, since there was no sense from it anyway. But thanks to a lot of research, the scientific world has become aware that the ballast substance (cellulose, fiber, etc.) not only does not harm, but also benefits, helping to solve a lot of problems, including digestive disorders. Today data food ingredients are widely used for the prevention of diseases of the digestive tract, as well as for weight loss.

What is ballast?

IN modern world foodstuffs are studied up and down. And until recently, it was customary to isolate nutritious and ballast substances. The group of nutritional components included proteins, carbohydrates, fats, vitamins and minerals, in a word, everything that was used in the further life of the body.

Ballast substances were also called substances that were not digested in the human digestive tract due to the lack of appropriate enzymes. It was believed that such components are useless and can even be harmful. That is why they were considered to be ballast. Some scientists have advised limiting the amount of certain food groups in the diet.

Nevertheless, in the process of research, it was noticed that people who refused food with ballast substances were more likely to experience digestive disorders. Moreover, they became prone to obesity and diabetes. Such data forced scientists to once again conduct tests and reconsider the components of food that the body is not able to digest. So a huge discovery was made: these substances were not actually ballast, they provided normal functioning digestive system and not only.

Basic ballast substances

As you know, plant foods contain the largest number ballast substances. These components include:

Fiber (found in cereals, vegetables and fruits).
Cellulose, which, however, can be attributed to the same dietary fiber (present in grains, vegetables and fruits).
Pectins (some vegetables and fruits, especially apples)
Lingnin (it contains grains, fruit bones, vegetables).
Alginates (algae are rich in these substances).

How do these nutrients affect the human body?

In fact, ballast substances are very useful for the human body. Already after entering oral cavity they have a positive effect, because plant food is solid, it needs to be chewed for a long time and thoroughly, during this there is a natural massage of the gums, which improves blood circulation in the tissues, prevents the development of periodontitis.

Fiber is a physical stimulant of intestinal peristalsis. The presence in the diet of a sufficient amount of such food keeps smooth muscle digestive tract in good shape. This affects the processes of digestion and the well-being of the patient. In addition, ballast substances contribute to the formation of normal stool. People who refuse to eat plant-based foods often experience chronic constipation.

Coarse fibers in the human intestine swell and act like a sponge, absorbing excess liquid and removing toxins from the body. Moreover, ballast substances bind bile acids, thereby lowering the level of cholesterol in the blood.

Plant foods are digested slowly. That's why nutrients, in particular glucose, enter the bloodstream slowly and measuredly.

Ballast substances are not absorbed by the human body, which cannot be said about beneficial bacteria living in the intestine. For microflora, this is a good recharge. That is why the use of foods rich in the above components is an excellent prevention of dysbacteriosis.

Is there a possible negative impact?

In theory, plant foods containing these same ballast components may harm the body. Microorganisms in the human gut can partially digest fiber and other substances plant origin while releasing gases. Their excess can lead to swelling and damage to epithelial tissues. intestinal wall. In turn, the result will be a violation of the absorption of zinc, calcium, iron and magnesium. TO possible consequences carry and volvulus of the intestine as a result of its overcrowding.

But it should be noted that the probability similar phenomenon is reduced to a minimum, since for this a person would have to absorb huge amounts of plant foods, which is practically impossible.

Contraindication to the use of ballast components

We have already dealt with the question of whether ballast is dangerous. The benefits of these components for the body are simply invaluable. On the other hand, there are situations in which it is contraindicated to eat plant foods rich in fiber.

It should be excluded from the diet for gastritis or peptic ulcer intestines, stomach. Of course we are talking only about periods of exacerbation. Immediately after the completion of the treatment, you must again enter the menu. It has been proven that within a few weeks after refusing food rich in ballast substances, the intestinal walls become sluggish, the patient develops constipation, and then dysbacteriosis.

Ballast substances and weight loss

This group of substances is also useful in dietetics, as it helps to fight against overweight. As already mentioned, coarse fibers have a positive effect on the functioning of the intestines, improve digestion processes, and affect blood sugar levels.

In addition, plant foods are usually low in calories and do not contain a large number bad fats. And these products also allow you to achieve a feeling of fullness, as the fibers in the intestines swell. Of course, in addition to ballast substances, plant products are rich in minerals and vitamins, which is simply necessary for the human body during weight loss. For example, the benefits of lentils for the body during a diet have long been proven, since with this product a person receives not only alimentary fiber but also proteins.

What products contain these components?

Ballast substance, despite the name, is extremely useful for the body. That is why foods containing these components must be present in the diet. Their list includes cereals and wheat bran. Legumes are also rich in them, in particular peas, white beans and others. The benefits of lentils for the human body, for example, are enormous, since, in addition to fiber, it contains proteins, great amount vitamins and minerals.

Dried fruits will be useful, for example, raisins, prunes, dried apricots. Should be included in the diet fresh fruits and vegetables, especially cabbage and carrots. You can diversify the menu with whole grain pasta. As you can see, ballast fibers are found in many foodstuffs, and in no case should you refuse them.

Ballast substances

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

Dietary rations should contain a sufficient amount (at least 25 g) of cellulose (fiber) and other indigestible polysaccharides, which come from various plant products. Special meaning acquires the enrichment of the diet with fiber in old age and in persons with a tendency to constipation. Along with 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 congestion in the liver and gallbladder. Ballast substances also remove excess cholesterol from the body.

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

Herbal products also contain pectin substances , which have the ability to adsorb various slags, including exo- and endogenous toxins, heavy metals. This property of pectins is widely used in medicinal and preventive nutrition(carrying out unloading apple days in patients with colitis and enterocolitis; the appointment of marmalade enriched with pectin for the prevention of lead intoxication, etc.). Pectic substances are part of fresh fruits, roots, leaves and green parts of the stem. Most of them are found in apples, plums, blackcurrant 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, jams, marshmallows, marshmallows, marmalade, etc.

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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 such food components contained in plant foods and are 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 ballast substances are 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:

Lignin (grains, vegetables, fruit pits).
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 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. The slow intake of nutrients prevents the release of large amounts of carbohydrates into the blood. With the slow absorption of nutrients, their influx occurs constantly along with the blood. Also, ballast substances cover the 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 make-up 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, in some diseases (for example, with peptic ulcer in the acute stage, acute gastritis etc.) coarse foods are contraindicated. But only during exacerbations! Our digestive tract cannot sustain a “sparing 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:

Oatmeal - 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
Grunkol 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

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. The Hydraflow seal of quality guarantees the high reliability of EZIDRI dryers, thanks to the directional warm air flow 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:

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

” was formed back in those days when people considered these constituent components of products as useless ballast for the body. Carbohydrates are generally understood as ballast substances. Ballast substances include: cellulose, hemicellulose, pectin, agar-agar, lignin, etc.

Distinguish between soluble and insoluble ballast substances.

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

Consider the features of ballast substances by groups.

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

Insoluble Ballast Substances- can change their volume due to the ability to swell. They bind the liquid, increasing the volume of the contents of the intestine, which accelerates peristalsis and reduces the time the food gruel stays in the intestine. If taken in enough, this can be a good prevention of such a common phenomenon as constipation. All ballast substances (up to lignin) can bind water. So-called swelling substances can bind a hundred times more water than 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 lowering cholesterol levels. In addition, they increase peristalsis and bind water, which ensures normal stools and prevents chronic bowel disease.

But, unfortunately, there are negative aspects the 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 will not receive these substances. But it's scarier that overuse ballast substances, volvulus may occur due to overcrowding and clogging of the intestine. But if you take them within the recommended limits, then such a development of events is unlikely. It is much more dangerous not to receive ballast substances for a long time.

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

Below is the amount of dietary fiber found in some common foods.

No. p / p	The product's name	The amount of ballast substances in 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 in continuation of articles about healthy eating won't be redundant.

Why do some people want to eat all the time? Why do some foods satisfy hunger while others do not?

If you have ever asked yourself these questions, then you will be interested to know that the feeling of satiety, among other things, depends on the fullness of the stomach. And fullness, in turn, strongly depends on the amount of food eaten. So, it turns out that the larger the volume eaten, the more pronounced the feeling of satiety.

“But how is that? - perhaps, you ask, - after all, the more I eat, the sooner I will get fat ?!" In this controversial moment, we will try to figure it out now.

In fact, there is an apparent contradiction here. Dr. Semyonov always draws our attention to the fact that we gain weight from excess calories, not from excess food. Take a look at the calorie table and compare: 100 grams lard(such a small piece) contains 800 kilocalories. 100 grams of wholemeal bread - 150 kilocalories.

What makes a low-calorie meal a low-calorie meal?

Plant foods - a source of ballast substances

Vegetables, fruits, bran (that is, low-calorie foods) carry enough fiber in their cells, consisting of cellulose, pectin, lignin. In dietology, they are usually called ballast substances. This is where lies the cherished secret of how to eat and lose weight!

Dietary fiber is interesting because are not digested by the human enzyme system. Fiber - consisting mainly of cell walls - passes almost the entire intestine unchanged. It would seem, what is the use of it? After all, fiber for weight loss is almost indigestible!

Why do we need ballast substances for weight loss?

Their benefits can hardly be overestimated.

First of all, this “ballast” is useful for accelerating weight loss ... The feeling of satiety occurs because the dietary fibers that make up fiber serve as a kind of filler that provides volume. At the same time, when absorbing water, they are able to swell and even increase in size. The stomach fills up, satiety occurs, fiber does its job of losing weight.

In addition, dietary fiber fibers serve as an excellent substrate and habitat for beneficial intestinal microflora. But these microbes help our body ensure not only the normal functioning of the digestive system, but also health in general. And without healthy microflora proper metabolism is impossible, which is the key to losing weight, getting rid of excess weight.

Besides, food bolus, saturated with ballast substances and dietary fiber, presses on the walls of the intestine, stimulating peristaltic movements. You will significantly reduce the risk of constipation if you have enough vegetables and fruits in your diet that contain fiber that is useful for weight loss.

Finally, ballast substances are an excellent natural absorber of toxins, poisons, carcinogens, comparable to activated carbon and helping to lose weight. "Rough" foods that add enough fiber to your diet are not only useful for losing weight or maintaining a figure, but also reduce the risk of developing cancerous tumors, food poisoning, and also allows us to eat enough and lose weight at the same time.

Excess fat is also adsorbed, including cholesterol, which clogs blood vessels and interferes with weight loss. The process of absorption of nutrients slows down. Ballast substances help to lose weight, reduce the load on some organs (in particular, the liver), and we remain full and energetic for much longer. It turns out that the fiber we consume, in terms of the sum of its effects, actively contributes to quick and easy weight loss!

To lose weight, eat a variety of vegetables and fruits!

So, now we know that the feeling of satiety depends, in particular, on the amount of food eaten. But, perhaps, with a large volume low calorie have only a few foods that allow us to eat and lose weight?

It's just the opposite: just some of the plant food so high in calories that it makes sense to limit its consumption. These are fructose: grapes (raisins), dried apricots, prunes; protein: peas, beans, soybeans; oily: nuts, avocados and some others.

Do you doubt whether it is possible to eat varied and tasty, observing calorie restrictions, and lose weight? In vain! There are hundreds of recipes using all kinds of ballast substances, fiber. Only a few of them are featured on our website. S. P. Semyonov especially recommends using various salads, including fish and meat salads, for improving nutrition.

Add fiber and bran to your food

Well, if you can’t reduce the calorie content of your favorite weight loss dish, add a small amount to it. wheat bran containing fiber already familiar to us. In general, make it a rule to always keep this most valuable product at hand. With an almost zero calorie content, bran contains the necessary dietary fiber, increases the volume of the dish and gives it a peculiar pleasant taste.

From the session of Dr. Semyonov for weight loss, our patients will learn a lot of secrets on how to eat and lose weight. Received upon request and detailed instructions By diet food, consultations on all issues of interest related to weight loss. Get answers on how to make your own diet in accordance with the characteristics of your body, and how to use fiber for easy weight loss, only at professional doctor whose experience has already given health and beauty to many people. Join them and stay healthy!