{"id":1048,"date":"2025-04-29T13:55:36","date_gmt":"2025-04-29T12:55:36","guid":{"rendered":"https:\/\/www.donatural.com\/?post_type=raziskuj&#038;p=1048"},"modified":"2025-05-19T09:01:43","modified_gmt":"2025-05-19T08:01:43","slug":"vlakna-neophodna-komponenta-uravnotezene-prehrane","status":"publish","type":"raziskuj","link":"https:\/\/www.donatural.com\/hr\/istrazuj\/vlakna-neophodna-komponenta-uravnotezene-prehrane\/","title":{"rendered":"Vlakna\u2013neophodna komponenta uravnote\u017eene prehrane"},"content":{"rendered":"\n<p>&nbsp; Uravnote\u017eena prehrana klju\u010dna je za zdravlje i dobrobit.&nbsp;To zna\u010di da unosimo raznoliku hranu u pravim koli\u010dinama,&nbsp;osiguravaju\u0107i tijelu sve potrebne hranjive tvari \u2013 ugljikohidrate,&nbsp;proteine,&nbsp;masti,&nbsp;vitamine i mineralne tvari.&nbsp;Uz to su <strong>vlakna iznimno va\u017ean dio<\/strong>&nbsp;<strong>uravnote\u017eene prehrane<\/strong>, ali na\u017ealost \u010desto zanemarena.<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Vlakna su vrsta ugljikohidrata koju ljudski organizam ne mo\u017ee probaviti.&nbsp;Iako se ne probavljaju,&nbsp;vlakna igraju klju\u010dnu ulogu u odr\u017eavanju zdravlja probavnog sustava, ali i cjelokupnog organizma.&nbsp;Vlakna se nalaze u raznim namirnicama,&nbsp;uklju\u010duju\u0107i vo\u0107e, povr\u0107e,&nbsp;cjelovite \u017eitarice i mahunarke.<\/p>\n\n\n\n<p>Razlikujemo dvije glavne vrste vlakana:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Topiva vlakna:<\/strong>otapaju se u vodi i stvaraju gelastu tvar koja usporava probavu i apsorpciju \u0161e\u0107era. \u201eDobre\u201c bakterije mogu ih metabolizirati.<\/li>\n\n\n\n<li><strong>Netopiva vlakna:<\/strong> ne otapaju se u vodi i dodaju volumen stolici, olak\u0161avaju\u0107i pra\u017enjenje crijeva.<\/li>\n<\/ul>\n\n\n\n<p>Korisniji na\u010din kategoriziranja vlakana je kao fermentiraju\u0107a i nefermentiraju\u0107a, \u0161to se odnosi na to mogu li ih \u201eprijateljske\u201c crijevne bakterije koristi ili ne.<\/p>\n\n\n\n<p>Jednostavno re\u010deno, vlakna su neprobavljivi ugljikohidrati koji se nalaze u hrani biljnog porijekla.&nbsp;Ve\u0107ina namirnica sadr\u017ei topiva i netopiva vlakna.<\/p>\n\n\n\n<p>Sve vi\u0161e dokaza pokazuje da dovoljan unos vlakana mo\u017ee koristiti va\u0161oj probavi i smanjiti rizik od kroni\u010dnih nezaraznih bolesti.&nbsp;Mnoge od ovih dobrobiti posredovane su crijevnom mikrobiotom \u2013 milijunima bakterija koje \u017eive u va\u0161em probavnom sustavu.<\/p>\n\n\n\n<p><strong>Unato\u010d<\/strong><strong>va\u017enosti vlakana, ve\u0107ina lj<\/strong><strong>udi ne unosi ih dovoljno svojom <\/strong><strong>prehranom.<\/strong><\/p>\n\n\n\n<p>Postizanje&nbsp;preporu\u010denog dnevnog unosa vlakana, klju\u010dno je za odr\u017eavanje optimalnog zdravlja.&nbsp;Europska agencija za sigurnost hrane (EFSA) preporu\u010duje najmanje 25 grama vlakana za odrasle osobe dnevno.&nbsp;Ve\u0107ina europskih gra\u0111ana ne po\u0161tuje ove preporuke. Prema istra\u017eivanjima, u prosjeku, unos za odrasle mu\u0161karce u Europi kre\u0107e se od 18 do 24 grama dnevno, a za \u017eene od 16 do 20 grama dnevno.&nbsp;(1)<\/p>\n\n\n\n<p><strong>Vlakna hrane \u201edobre\u201c crijevne bakterije<\/strong><\/p>\n\n\n\n<p>500 \u2013 1000 razli\u010ditih vrsta bakterija \u017eivi u crijevima, ukupno oko 38 trilijuna stanica.&nbsp;Ove crijevne bakterije poznate su i kao crijevna mikroflora ili crijevna mikrobiota.&nbsp;(2,3)&nbsp;Odnos izme\u0111u \u201edobrih\u201c bakterija i va\u0161eg organizma obostrano je koristan.<\/p>\n\n\n\n<p><strong>Vi osiguravate hranu, skloni\u0161te i sigurno stani\u0161te za bakterije.<\/strong><strong>Zauzvrat, on<\/strong><strong>e<\/strong><strong> se brinu za neke stvari koje ljudsko tijelo ne mo\u017ee u\u010diniti samo.<\/strong><\/p>\n\n\n\n<p><strong>Od mnogih razli\u010ditih vrsta bakterija, neke su klju\u010dne za razli\u010dite aspekte va\u0161eg zdravlja, uklju\u010duju\u0107i regulaciju tjelesne mase, kontrolu \u0161e<\/strong><strong>\u0107<\/strong><strong>era u krvi, imunolo\u0161ku funkciju, pa \u010dak i funkciju mozga.<\/strong><\/p>\n\n\n\n<p>Mo\u017eda se pitate kakve to veze ima s vlaknima?<\/p>\n\n\n\n<p>Ba\u0161 kao i svaki drugi organizam, bakterije moraju jesti kako bi dobile energiju za pre\u017eivljavanje i funkcioniranje.&nbsp;Problem je u tome \u0161to se ve\u0107ina ugljikohidrata, proteina i masti apsorbira u krvotok prije nego \u0161to stignu do debelog crijeva, ostavljaju\u0107i malo za crijevnu mikrofloru.&nbsp;Tu na scenu dolaze vlakna.&nbsp;Ljudske stanice nemaju enzime za probavu vlakana pa ona dospiju u debelo crijevo relativno nepromijenjena.<\/p>\n\n\n\n<p>Me\u0111utim, crijevne bakterije imaju enzime za probavu mnogih od tih vlakana.<\/p>\n\n\n\n<p>Ovo je najva\u017eniji razlog za\u0161to su vlakna neophodna za zdravlje.&nbsp;One hrane \u201edobre\u201c bakterije u crijevima, djeluju\u0107i kao prebiotici.&nbsp;Na taj na\u010din poti\u010du rast \u201edobrih\u201c crijevnih bakterija, koje mogu imati razne pozitivne u\u010dinke za zdravlje. (4)<\/p>\n\n\n\n<p><strong>Uloga vlakana u probavnom zdravlju<\/strong><\/p>\n\n\n\n<p>Vlakna imaju brojne pozitivne u\u010dinke na probavni sustav:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Regulacija probave:<\/strong>vlakna pove\u0107avaju volumen stolice i olak\u0161avaju njeno pra\u017enjenje, \u010dime se sprje\u010dava zatvor.&nbsp;(5)<\/li>\n\n\n\n<li><strong>Odr\u017eavanje zdrave crijevne mikroflore:<\/strong>vlakna su hrana za dobre bakterije u crijevima, koje su va\u017ene za zdravlje probavnog sustava i cjelokupnog organizma.<\/li>\n\n\n\n<li><strong>Smanjenje rizika od karcinoma debelog crijeva:<\/strong> vlakna skra\u0107uju vrijeme prolaska hrane kroz crijeva,&nbsp;\u010dime se smanjuje izlo\u017eenost crijevne sluznice kancerogenim tvarima.&nbsp;(6)<\/li>\n<\/ul>\n\n\n\n<p><strong>Uloga vlakana u cjelokupnom zdravlju<\/strong><\/p>\n\n\n\n<p>Osim za probavni sustav, vlakna su va\u017ena i za cjelokupno zdravlje:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Regulacija razine \u0161e<\/strong><strong>\u0107<\/strong><strong>era u krvi<\/strong>: topiva vlakna usporavaju apsorpciju \u0161e\u0107era, \u010dime se sprje\u010dava nagli porast \u0161e\u0107era u krvi nakon obroka.&nbsp;(7)<\/li>\n\n\n\n<li><strong>Smanjenje rizika od kardiovaskularnih bolesti:<\/strong> vlakna smanjuju razinu kolesterola u krvi, \u010dime se smanjuje rizik od sr\u010danih bolesti i mo\u017edanog udara.&nbsp;(8)<\/li>\n\n\n\n<li><strong>Kontrola tjelesne mase:<\/strong> vlakna daju osje\u0107aj sitosti,&nbsp;\u010dime se smanjuje unos kalorija i olak\u0161ava odr\u017eavanje zdrave tjelesne te\u017eine.&nbsp;(9)<\/li>\n<\/ul>\n\n\n\n<p><strong>Zaklju\u010dak:<\/strong><\/p>\n\n\n\n<p>Vlakna su neophodan dio zdrave prehrane.&nbsp;Imaju brojne pozitivne u\u010dinke na na\u0161e zdravlje, od pobolj\u0161anja probave i regulacije \u0161e\u0107era u krvi do smanjenja rizika od kroni\u010dnih bolesti.<\/p>\n\n\n\n<p>Iako se \u010desto zanemaruju, vlakna su klju\u010dna za odr\u017eavanje optimalnog zdravlja i prevenciju bolesti.&nbsp;Stoga je va\u017eno osigurati dovoljan unos vlakana kroz raznoliku prehranu bogatu vo\u0107em, povr\u0107em, cjelovitim \u017eitaricama i mahunarkama.<\/p>\n\n\n\n<p>Uklju\u010divanjem vlakana u svakodnevnu prehranu mo\u017eemo zna\u010dajno doprinijeti pobolj\u0161anju kvalitete \u017eivota i o\u010duvanju zdravlja.<\/p>\n\n\n\n<p><strong>Izvori:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Stephen AM, Champ MM-J, Cloran SJ, et&nbsp;al. Dietary&nbsp;fibre&nbsp;in Europe: current&nbsp;state&nbsp;of&nbsp;knowledge on definitions, sources, recommendations, intakes&nbsp;and&nbsp;relationships to health.&nbsp;Nutrition Research Reviews. 2017;30(2):149-190. doi:10.1017\/S095442241700004X<\/li>\n\n\n\n<li>Gilbert JA, Blaser MJ, Caporaso JG, Jansson JK, Lynch SV, Knight R. Current&nbsp;understanding&nbsp;of&nbsp;the human microbiome. Nat Med. 2018 Apr 10;24(4):392-400. doi: 10.1038\/nm.4517. PMID: 29634682; PMCID: PMC7043356. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7043356\/\"><u>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7043356\/<\/u><\/a><\/li>\n\n\n\n<li>Sender R, Fuchs S, Milo R. Revised&nbsp;Estimates for the&nbsp;Number&nbsp;of Human and&nbsp;Bacteria&nbsp;Cells&nbsp;in&nbsp;the&nbsp;Body. PLoS&nbsp;Biol. 2016 Aug 19;14(8):e1002533. doi: 10.1371\/journal.pbio.1002533. PMID: 27541692; PMCID: PMC4991899. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4991899\/\"><u>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4991899\/<\/u><\/a><\/li>\n\n\n\n<li>Roberfroid M, Gibson GR, Hoyles L, McCartney AL, Rastall R, Rowland I, Wolvers D, Watzl B, Szajewska H, Stahl B, Guarner F, Respondek F, Whelan K, Coxam V, Davicco MJ, L\u00e9otoing L, Wittrant Y, Delzenne NM, Cani PD, Neyrinck AM, Meheust A. Prebiotic&nbsp;effects: metabolic&nbsp;and&nbsp;health&nbsp;benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1-63. doi: 10.1017\/S0007114510003363. PMID: 20920376. <a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/prebiotic-effects-metabolic-and-health-benefits\/F644C98393E2B3EB64A562854115D368\"><u>https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/prebiotic-effects-metabolic-and-health-benefits\/F644C98393E2B3EB64A562854115D368<\/u><\/a><\/li>\n\n\n\n<li>Yang J, Wang HP, Zhou L, Xu CF. Effect&nbsp;of&nbsp;dietary&nbsp;fiber on constipation: a meta analysis. World J Gastroenterol. 2012 Dec 28;18(48):7378-83. doi: 10.3748\/wjg.v18.i48.7378. PMID: 23326148; PMCID: PMC3544045. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3544045\/\"><u>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3544045\/<\/u><\/a><\/li>\n\n\n\n<li>Kunzmann AT, Coleman HG, Huang WY, Kitahara CM, Cantwell MM, Berndt SI. Dietary&nbsp;fiber&nbsp;intake&nbsp;and&nbsp;risk&nbsp;of&nbsp;colorectal&nbsp;cancer&nbsp;and incident and&nbsp;recurrent&nbsp;adenoma&nbsp;in&nbsp;the Prostate, Lung, Colorectal, and&nbsp;Ovarian&nbsp;Cancer&nbsp;Screening&nbsp;Trial. Am J Clin&nbsp;Nutr. 2015 Oct;102(4):881-90. doi: 10.3945\/ajcn.115.113282. Epub 2015 Aug 12. PMID: 26269366; PMCID: PMC4588743. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4588743\/\"><u>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4588743\/<\/u><\/a><\/li>\n\n\n\n<li>Martin O. Weickert, Andreas F.H. Pfeiffer. Metabolic&nbsp;Effects&nbsp;of&nbsp;Dietary&nbsp;Fiber&nbsp;Consumption&nbsp;and&nbsp;Prevention&nbsp;of&nbsp;Diabetes. The Journal of&nbsp;Nutrition, Volume 138, Issue 3, 2008, Pages 439-442, ISSN 0022-3166, <a href=\"https:\/\/doi.org\/10.1093\/jn\/138.3.439\"><u>https:\/\/doi.org\/10.1093\/jn\/138.3.439<\/u><\/a>. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622095670?via%3Dihub\"><u>https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622095670?via%3Dihub<\/u><\/a><\/li>\n\n\n\n<li>Pereira MA,&nbsp;O&#8217;Reilly E,&nbsp;Augustsson K, et&nbsp;al. Dietary&nbsp;Fiber&nbsp;and&nbsp;Risk&nbsp;of&nbsp;Coronary&nbsp;Heart&nbsp;Disease:&nbsp;A Pooled&nbsp;Analysis&nbsp;of&nbsp;Cohort&nbsp;Studies.&nbsp;<em>Arch <\/em><em>Intern<\/em><em> Med.<\/em>&nbsp;2004;164(4):370\u2013376. doi:10.1001\/archinte.164.4.370, <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/216689\"><u>https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/216689<\/u><\/a><\/li>\n\n\n\n<li>Ramos SC, Fonseca FA, Kasmas SH, Moreira FT, Helfenstein T, Borges NC, Moreno RA, Rezende VM, Silva FC, Izar MC. The role of&nbsp;soluble&nbsp;fiber&nbsp;intake&nbsp;in&nbsp;patients&nbsp;under&nbsp;highly&nbsp;effective lipid-lowering&nbsp;therapy. Nutr J. 2011 Aug 2;10:80. doi: 10.1186\/1475-2891-10-80. PMID: 21810257; PMCID: PMC3159132. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3159132\/\"><u>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3159132\/<\/u><\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Uravnote\u017eena prehrana klju\u010dna je za zdravlje i dobrobit.&nbsp;To zna\u010di da unosimo raznoliku hranu u pravim koli\u010dinama,&nbsp;osiguravaju\u0107i tijelu sve potrebne hranjive tvari \u2013 ugljikohidrate,&nbsp;proteine,&nbsp;masti,&nbsp;vitamine i mineralne tvari.&nbsp;Uz to su vlakna iznimno va\u017ean dio&nbsp;uravnote\u017eene prehrane, ali na\u017ealost \u010desto zanemarena. &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Vlakna su vrsta ugljikohidrata koju ljudski organizam ne mo\u017ee probaviti.&nbsp;Iako se ne probavljaju,&nbsp;vlakna igraju klju\u010dnu ulogu <a href=\"https:\/\/www.donatural.com\/hr\/istrazuj\/vlakna-neophodna-komponenta-uravnotezene-prehrane\/\" class=\"more-link\">&#8230;<\/a><\/p>\n","protected":false},"author":4,"featured_media":1796,"menu_order":0,"template":"","category_blog":[32,35],"class_list":["post-1048","raziskuj","type-raziskuj","status-publish","has-post-thumbnail","hentry","category_blog-biotici","category_blog-osovina-crijevo-mozak"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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