{"id":1618,"date":"2024-02-12T13:32:15","date_gmt":"2024-02-12T10:32:15","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=1618"},"modified":"2024-02-12T13:32:15","modified_gmt":"2024-02-12T10:32:15","slug":"teadusuuring-leidis-uusi-haid-pohjusi-kiudainete-soomiseks","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2024\/02\/12\/teadusuuring-leidis-uusi-haid-pohjusi-kiudainete-soomiseks\/","title":{"rendered":"Teadusuuring leidis uusi h\u00e4id p\u00f5hjusi kiudainete s\u00f6\u00f6miseks"},"content":{"rendered":"

Me k\u00f5ik teame, et kiudained soodustavad regulaarset tualetis k\u00e4imist ja teevad k\u00f5humikroobid \u00f5nnelikuks. Minnesota \u00fclikooli v\u00e4rske uuring leidis aga veelgi olulisema p\u00f5hjuse, miks s\u00f6\u00f6gisedel piisavalt kiudaineid peaks sisaldama. Vaatame l\u00e4hemalt.<\/b><\/p>\n

<\/p>\n

Taimedest p\u00e4rit kiudainetega k\u00e4ivad kaasas teisedki tervislikud \u00fchendid.<\/strong><\/h3>\n

Teadlased leidsid, et sellised taimsed toiduained nagu puu- ja juurviljad, kaunviljad, p\u00e4hklid, seemned<\/a> ja t\u00e4isteratooted sisaldavad lahustumatuid kiudaineid, millega omakorda tulevad kaasa tervislikud bioaktiivsed \u00fchendid. Neid \u00fchendeid \u2013 kvertsetiini, resveratrooli, katehhiine, antots\u00fcaane, luteiini, l\u00fckopeeni ja beetakaroteeni \u2013 on seostatud s\u00fcdame-veresoonkonna haiguste, v\u00e4hkt\u00f5be ja 2. t\u00fc\u00fcpi diabeedi madalama esinemissagedusega. M\u00f5jud ulatuvad seega palju kaugemale kui meie tavateadmised kiudainete endi tarbimise kohta.<\/span><\/p>\n

Uus viis saada kiudaineid koos bioaktiivsete ainetega<\/strong><\/h3>\n

Kui Sul on probleeme piisava kiudainete hulga k\u00e4ttesaamisega tavatoidust, v\u00f5ivad toidulisandid olla hea variant. Teadlased aga soovitasid uut viisi t\u00e4iendavate kiudainete saamiseks. Toiduainetet\u00f6\u00f6stuse k\u00f5rvalproduktid nagu kliid, koored, viljaliha v\u00f5i pressimisj\u00e4\u00e4gid on tavaliselt rikkad nii kiudainetest kui ka mainitud kasulikest \u00fchenditest ning seet\u00f5ttu sobivad v\u00e4\u00e4ristama t\u00f6\u00f6deldud toiduaineid, et t\u00f5sta nende toitev\u00e4\u00e4rtust. See oleks korraga nii j\u00e4tkusuutlik, s\u00e4\u00e4stlik kui ka potentsiaalselt maitsev viis oma s\u00f6\u00f6gisedelit rikastada.<\/span><\/p>\n

\"\"<\/a>
Puu- ja juurviljad, kaunviljad, p\u00e4hklid, seemned ja t\u00e4isteratooted sisaldavad lahustumatuid kiudaineid, millega omakorda tulevad kaasa tervislikud bioaktiivsed \u00fchendid. \u00a9 Profimedia<\/figcaption><\/figure>\n

\u201eSoovitused s\u00fc\u00fca rohkem puu- ja juurvilju pole mingi uudne idee, kuid enamik inimesi seda ei suuda. Kui me saame pakkuda laialdaselt k\u00e4ttesaadavaid kiudainetega rikastatud tooteid, mis on bioaktiivse sisuga t\u00e4iendatud, mitte sellest vabastatud, saame anda tarbijaile suuremat toitev\u00e4\u00e4rtust,\u201c \u00fctles uuringu<\/a> kaasautor Jan-Willem Van Klinken.<\/span><\/p>\n

Soovitused kiudainete tarbimiseks<\/strong><\/h3>\n

Kuni m\u00fc\u00fcgile j\u00f5uab rohkem kiud- ja bioaktiivsete ainetega rikastatud toiduaineid, on Sinu parim variant oma s\u00f6\u00f6gisedelisse piisavalt taimetoitu lisada. Kui palju on piisav? Euroopa toiduohutusameti andmeil peaks t\u00e4iskasvanu tarbima 25 grammi kiudaineid p\u00e4evas. Keskmine eurooplane s\u00f6\u00f6b neid 21 grammi p\u00e4evas ning kiudainete tarbimise kasvatamine tuleks seega enamikule inimestele kasuks. Siin on m\u00f5ned n\u00f5uanded, kuidas kiudainete tarbimist t\u00f5sta.<\/span><\/p>\n

    \n
  • Hommikus\u00f6\u00f6k kaerahelvestest.<\/strong> Kaerahelbed on kiudainerikkad ning sobivad h\u00e4sti kokku puuviljade, p\u00e4hklite ja seemnetega. Suure hulga kiudainetega p\u00e4eva alustada on ju suurep\u00e4rane.<\/span><\/li>\n
  • Eelista t\u00e4istera.<\/strong><\/span> Hakka oma lemmikleiba, -riisi ja -pastat ostma t\u00e4isteravariandina ning Sinu kiudainete tarbimine kasvab iseenesest. Imelihtne!<\/span><\/li>\n
  • Kiudainerikkad suupisted.<\/strong> V\u00f5ta t\u00f6\u00f6le minnes kaasa m\u00f5ned puuviljad, kanna kaasas pakki p\u00e4hkleid v\u00f5i p\u00e4hkli-rosinasegu, kodus l\u00f5ika endale kr\u00f5mpsuvaid porgandi- v\u00f5i selleriviilusid, mida saad maap\u00e4hkliv\u00f5isse kasta.<\/span><\/li>\n
  • Tarbi pidevalt kaunvilju.<\/strong> V\u00e4hemalt \u00fcks kord p\u00e4evas peaks toidukord sisaldama herneid, ube, l\u00e4\u00e4tsesid v\u00f5i kikerherneid. Need on kiudainetest pungil ning maitsvate toitude retsepte leidub hulgaliselt.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    Me k\u00f5ik teame, et kiudained soodustavad regulaarset tualetis k\u00e4imist ja teevad k\u00f5humikroobid \u00f5nnelikuks. Minnesota \u00fclikooli v\u00e4rske uuring leidis aga veelgi […]<\/p>\n","protected":false},"author":174,"featured_media":1620,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[182],"global-categories":[22],"class_list":["post-1618","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-kiuadained","global-categories-cycling"],"yoast_head":"\nTeadusuuring leidis uusi h\u00e4id p\u00f5hjusi kiudainete s\u00f6\u00f6miseks - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Me k\u00f5ik teame, et kiudained soodustavad regulaarset kakamist ja teevad k\u00f5humikroobid \u00f5nnelikuks. Minnesota \u00fclikooli v\u00e4rske uuring leidis aga veelgi olulisema p\u00f5hjuse, miks s\u00f6\u00f6gisedel piisavalt kiudaineid peaks sisaldama. Vaatame l\u00e4hemalt.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/ee\/2024\/02\/12\/teadusuuring-leidis-uusi-haid-pohjusi-kiudainete-soomiseks\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Teadusuuring leidis uusi h\u00e4id p\u00f5hjusi kiudainete s\u00f6\u00f6miseks\" \/>\n<meta property=\"og:description\" content=\"Me k\u00f5ik teame, et kiudained soodustavad regulaarset kakamist ja teevad k\u00f5humikroobid \u00f5nnelikuks. Minnesota \u00fclikooli v\u00e4rske uuring leidis aga veelgi olulisema p\u00f5hjuse, miks s\u00f6\u00f6gisedel piisavalt kiudaineid peaks sisaldama. 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