Fibras alimentares: combinações de alimentos para atingir meta de consumo de fibra solúvel/dia.
Resumo
A fibra alimentar vem despertando muito interesse de especialistas da área de saúde. Dietas ricas em fibras solúveis geram efeitos benéficos à saúde, pois tem grande importância no metabolismo da glicose e de lipídeos. Seus efeitos estão relacionados à sua capacidade de retardar a passagem do alimento pelo intestino e de formar um gel viscoso. A fibra dietética pode ser dividida em solúvel e insolúvel. As fontes de fibra solúvel são: aveia, leguminosas (o feijão é o mais comum no Brasil), maçãs, frutas cítricas, cenoura, morangos, goma guar e cevada. O presente estudo tem como objetivo reunir dados sobre o teor de fibras solúveis de alguns alimentos e propor combinações desses alimentos para atingir a recomendação diária de consumo de fibras solúveis, pois este tipo de fibra ao chegar ao intestino, irá interferir na absorção de diversos nutrientes, como a glicose e o colesterol. A quantidade de fibra alimentar recomendada pela American Diabetess Association (ADA), é de 20 a 35g por dia, sendo ¼ do total de fibra solúvel. No entanto, a fibra também pode diminuir a disponibilidade de minerais, quando consumida em excesso. Com esse trabalho evidenciou-se que a fibra solúvel é essencial para a prevenção e tratamento de doenças crônico-degenerativas como o diabetes e dislipidemias, além de regularizar a função intestinal e que utilizando alimentos que fazem parte da alimentação dos brasileiros pode-se facilmente atingir a ingestão diária recomendada de fibra solúvel.
Palavras chave: diabetes; dislipidemia; combinação alimentar; fibra alimentar; alimentos.
Abstract
Dietary fiber has attracted much interest from specialists in the field of health. Diets rich in soluble fiber generate health benefits, it has great importance in the metabolism of glucose and lipids. “Their effects are related to its ability to delay the passage of food through the intestine and form a viscous gel. Dietary fiber can be divided into soluble and insoluble. Sources of soluble fiber are oats, legumes (beans is the most common in Brazil), apples, citrus fruits, carrots, strawberries, guar gum and barley. This study aims to gather data on the content of soluble fiber from certain foods and to propose combinations of these foods to achieve the recommended daily intake of soluble fiber, as this type of fiber to reach the intestine, will interfere with the absorption of various nutrients such as glucose and cholesterol. The amount of dietary fiber recommended by the American Diabetess Association (ADA), is 20 to 35g per day, and ¼ of the total soluble fiber. However, the fiber can also reduce the availability of minerals, when consumed in excess. With this work showed that the soluble fiber is essential for the prevention and treatment of chronic diseases such as diabetes and dyslipidemia, and regulate bowel function and using foods that are part of the diet of Brazilians can easily reach the recommended daily intake of soluble fiber.
Keywords: diabetes, dyslipidemia, combination food, dietary fiber, food.
Palavras chave: diabetes; dislipidemia; combinação alimentar; fibra alimentar; alimentos.
Abstract
Dietary fiber has attracted much interest from specialists in the field of health. Diets rich in soluble fiber generate health benefits, it has great importance in the metabolism of glucose and lipids. “Their effects are related to its ability to delay the passage of food through the intestine and form a viscous gel. Dietary fiber can be divided into soluble and insoluble. Sources of soluble fiber are oats, legumes (beans is the most common in Brazil), apples, citrus fruits, carrots, strawberries, guar gum and barley. This study aims to gather data on the content of soluble fiber from certain foods and to propose combinations of these foods to achieve the recommended daily intake of soluble fiber, as this type of fiber to reach the intestine, will interfere with the absorption of various nutrients such as glucose and cholesterol. The amount of dietary fiber recommended by the American Diabetess Association (ADA), is 20 to 35g per day, and ¼ of the total soluble fiber. However, the fiber can also reduce the availability of minerals, when consumed in excess. With this work showed that the soluble fiber is essential for the prevention and treatment of chronic diseases such as diabetes and dyslipidemia, and regulate bowel function and using foods that are part of the diet of Brazilians can easily reach the recommended daily intake of soluble fiber.
Keywords: diabetes, dyslipidemia, combination food, dietary fiber, food.
