Kletchatka dlya energii i protiv ustalosti: pomogaet li?
Pishchevye volokna luchshe vsego izvestny kak sredstvo podderzhki pishchevareniya, no issledovateli poslednie dva desyatiletiya izuchayut, vliyaet li potreblenie kletchatki takzhe na uroven energii i utomlenie. Kratkiy otvet: kletchatka ne pit'aet myshtsy ili mozg napryamuyu tak, kak eto delayut uglevody, no ona igraet podlinnuyu podderzhivayushchuyu rol v tom, naskol'ko ravnomerno eto toplivo dostavlyaetsya, i naskol'ko khorosho mikrobiom kishechnika podderzhivaet vas v tonuse.
Rol' v energeticheskom obmene veshchestv
Kletchatka zamедляет skorost' postupleniya glyukozy v krovotok posle edy. Eto sglazhivanie pikoa sakhara v krovi posle priema pishchi snizhaet rezkoye podyom-i-padenie, kotoroye mnogie lyudi svyazyvayut s dnevnym spádom energii. Rastvorimye volokna, takie kak psillium i inulin, osobenno effektivny: metaanaliz randomizovannykh kontroliruyemykh issledovaniy obnaruzhil, chto dobavki rastvorimoy kletchatki znachitel'no snizili piki glyukozy posle edy po sravneniyu s kontrolem (Gibb et al., 2015). Bolee rovnye glyukoznye krivye oznachayut bole ravnomernuyu podachu topliva v mozg i myshtsy, chto mozhet vyrazhat'sya v bole stabil'nom vosprinimaemom urovne energii v techenie dnya.
Pomimo glikemicheskikh effektov, rastvorimaya kletchatka fermentiruyetsya kishechnymi bakteriyami v zhirnye kisloty s korotkoy tsep'yu (SKZK), takie kak butirat i propionat. SKZK sluzhit energeticheskim substratom dlya kolonotsitov i mozhet vliyat' na sistemnuyu regulyatsiyu energii cherez puti signalizatsii kishechnik-mozg, khot' klinicheskoe znachenie etogo dlya utomleniya u zdorovykh vzroslykh ostayotsya oblastyu probodyayushchikhsya issledovaniy.
Dokazatel'stva v otnoshenii utomleniya
Pryamye ispytaniya kletchatki i utomleniya ogranicheny, no relevantnyye dannye sushchestvuyut. 12-nedel'noye RKI obnaruzhilo, chto dobavka prebioticheskoy kletchatki uluchshila sostav mikrobioma kishechnika i byla svyazana s samonablydayemymi snizheniyami pokazateley utomleniya po sravneniyu s platsebo (Kazemi et al., 2019). Predlagayemyy mekhanizm vklyuchaet os' kishechnik-mozg: bole zdorovoye mikrobnoye soobshchestvo snizhayet nizkostepennoye kishechnoye vospaleniye, kotoroye vsyo bol'she priznaetsya faktorom tsentral'nogo utomleniya. Khronicheski nizkoye potrebleniye kletchatki ustoychivoye svyazano s disbiotsom kishechnika, a disbiotsom svyazyvali s povyshennymi markerami vospaleniya, kotoryye mogut ukhudshit' vospriyatiye utomleniya.
Zhelezodefitsitnaya anemiya - glavnaya prichina utomleniya. Fitinovaya kislota v bogatykh kletchatkoy tsel'nykh produktakh mozhet snizhat' usvoenie zheleza, no ochishchennyye dobavki kletchatki (psillium, inulin) ne nesut znachitel'nykh fitativnykh nagruzok, poetomu eto opasenie ne primenimo k dobavlennym formam, prinimayemym v tipichnykh dozakh.
Kto, veroyatno, otreaguyet
Lyudi, kotoryye naibolee veroyatno zametit' pol'zu energii ot uvelicheniya kletchatki, eto te, kto:
- V nastoyashcheye vremya potreblyayut nizhe rekomenduyemogo urovnya (sredniy estonskiy vzroslyy potreblyayet znachitel'no men'she 25 g/den')
- Ispytyvayut vyrazhennyy poslepishchevoy spad energii, svyazannyy s bystrym skom glyukozy
- Imeyut priznak disbiotsa kishechnika (vzdutiye, neregulyarnyy transit, vysokiye vospalitel'nyye markery)
Sportsmeny i aktivnyye lyudi, potreblyayushchiye dostatochnoye tsel'noe pitaniye, men'she veroyatno zamechat dramaticheskie izmeneniya tol'ko ot dobavok kletchatki, potomu chto ikh ratsion uzhe obespechivayut ustoychivoye vysvobozhdenie topliva.
Doza i prakticheskoye primeneniye
Dlya vzroslykh razumnayal dopolnitel'naya tsel' - eto dopolnitel'nyye 5-10 g rastvorimoy kletchatki v den', prinimayemoy vmeste s edoy i pri dostatochnom potreblenii zhidkosti. ICONFIT Superfoods Organic Psyllium Husk Powder 150g predostavlyaet chistyy istochnik psilliyuma i legko smeshivayetsya s vodoy ili smuzhi. ICONFIT Superfoods Inulin Powder 250g - prebioticheskaya kletchatka iz korenya tsikhoriya, kotoraya pitayet poleznye bifidobakterii. NOW Psyllium Husk 500mg 200 veg caps predlagayet udobnyy format kapsul dlya tekh, kto predpochitayet resheniye bez podgotovki. Vse tri dostupny na maxfit.ee.
Nachinaytelow (2-3 g/den') i postupenno uvelichivayete v techenie dvukh nedel', chtoby minimizirovat' vzdutiye. Dobavki rastvorimoy kletchatki ne dolzhny zamenyat' tsel'nopishchevye istochniki kletchatki, no mogut dopolnyat' ratsion, kotoryy trudno bystro uluchshit'.
Real'nyye ozhidaniya
Dobavka kletchatki - eto ne lekarstvo ot utomleniya. Eto strategiya fonovoy podderzhki: ona pomogayet podderzhivat' ravnomernuyu glyukoznuyu sredu i zdorov'ye kishechnika, ot kotorykh zavisit energiya. Yesli postoyannaya ustalost' yavlyayetsya glavnoy problemoy, vazhno isklyuchit' drugiye prichiny - zhelezodefitsit, nedostatok vitamina D, disfunktsiya shchitovidnoy zhelezy, narusheniya sna - prezhde chem pripisyvat' eto tol'ko potrebleniyu kletchatki. Odnako kak nizkoriskovannoye, khorosho perenosimaya yezhednevnaya privychka, uvelicheniye potrebleniya rastvorimoy kletchatki zasluzhivayet mesta v lyubom nauchno obosnovvanom plane upravleniya energiyey.
Chasto zadavayemyye voprosy
Dayut li dobavki kletchatki nemedlennyy pripliv energii?
Net. Kletchatka ne obespechivayut bystruyu energiyu tak, kak kofeyin ili prostyye uglevody. Yeyo pol'za dlya energii postyepennaya i rabotayet putem sglazhivaniya glyukoznykh krivykh i podderzhki zdorov'ya kishechnika v techenie dney i nedel' posledovatel'nogo primeneniya.
Skol'ko kletchatki mne nuzhno dlya podderzhki energii?
Stremites' k obshchemu sutochnomu potrebleniyu kletchatki v 25-30 g iz pishchi i dobavok. Yesli vash ratsion bedin kletchatkoy, dobavka 5-10 g rastvorimoy kletchatki iz dobavki na osnove psilliyuma ili inulina yavlyayetsya razumnoy nachalnoy tochkoy. Pit'te dostatochno zhidkosti.
Est' li riski pri priyome dobavok kletchatki?
Psillium i inulin obshchim obyem bezopasny dlya zdorovykh vzroslykh v rekomenduyemykh dozakh. Obshchiye pobochnyye effekty pri nachale primeneniya - eto gaz i vzdutiye, kotoryye obychno prokhodya t cherez 1-2 nedeli po mere adaptatsii mikrobioma kishechnika. Lyudi s kishechnoy neprokhodimost'yu ili zatrudnennym glonaniyem dolzhny pered primeneniyem proyti konsul'tatsiyu vracha.
Ssylki
Gibb, R. D., McRorie, J. W., Russell, D. A., Hasselblad, V., & D'Alessio, D. A. (2015). Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of data in euglycemic subjects. American Journal of Clinical Nutrition, 102(6), 1604-1614.
Kazemi, A., Noorbala, A. A., Azam, K., Eskandari, M. H., & Djafarian, K. (2019). Effect of probiotic and prebiotic vs placebo on psychological outcomes in patients with major depressive disorder: a randomized clinical trial. Clinical Nutrition, 38(2), 522-528.
Soliman, G. A. (2019). Dietary fiber, atherosclerosis, and cardiovascular disease. Nutrients, 11(5), 1155.
