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Những sự thật thú vị về chất xơ

Chắc hẳn với chúng ta, khi bị táo bón, không đi ngoài được, liền nghĩ ngay tới chất xơ để cứu chữa. Tuy nhiên vẫn có những bạn ăn rất nhiều chất xơ mà vẫn bị táo bón, tại sao nhỉ? Câu trả lời sẽ được giải thích ở dưới đây, mời các bạn cùng đọc nha.


1. Chất xơ

a. Chất xơ là gì

Chất xơ, phần khó hoặc không thể tiêu hóa của thức ăn có nguồn gốc từ thực vật, bao gồm 2 loại chính.

  • Chất xơ hòa tan, dễ dàng tan trong nước và trở thành một chất dạng gel khi đi qua ruột kết.
  • Chất xơ không hòa tan không hòa tan trong nước và ít hoặc không bị tác động khi đi qua hệ tiêu hóa.

Cụ thể hơn, chất xơ là một loại carbohydrate, tuy nhiên khác với những loại thông thường có trong bánh mì hay đường, chất xơ không làm tăng lượng đường trong máu. Chúng thường được tìm thấy ở trong rau củ, hoa quả, ngũ cốc và các cây họ đậu. Đây là một dưỡng chất cần thiết và cần có trong mọi bữa ăn.

b. Đặc điểm chung của chất xơ

  • Chất xơ hòa tan và không hòa tan là hai loại chất xơ chủ yếu có trong thực vật. Đặc biệt, nhiều loại thực vật giàu chất xơ có chứa cả hai loại này.
  • Cả hai loại chất xơ này đều có những lợi ích về sức khỏe.
  • Con người đã biết cách sử dụng chất xơ để hỗ trợ quá trình tiêu hóa từ thời cổ đại. 
  • Trong một thời kỳ mà carbohydrates tinh chế như bánh mì trắng, mì ống, các thực phẩm chứa nhiều đường tinh luyện được sử dụng phổ biến, chúng ta cần cố gắng và bỏ nhiều công sức hơn để nạp đủ lượng chất xơ cho cơ thể. 

c. Phân biệt chất xơ hòa tan vs Chất xơ không hòa tan 

  • Chất xơ hòa tan:

Tan trong nước và dịch dạ dày khi nó trải qua quá trình tiêu hóa. Khi đi vào ruột già, nó được chuyển hóa thành một chất dạng gel và được tiêu hóa bởi những vi khuẩn ở đây. Quá trình này sản sinh ra khí và một ít calo. 

Thường được tìm thấy ở các loại đậu, yến mạch, lúa mạch, hoa quả,...

  • Chất xơ không hòa tan:

Không tan trong nước và dịch dạ dày và gần như không thay đổi khi trải qua quá trình tiêu hóa. Chính vì lý do này, chất xơ không hòa tan không phải là một nguồn cung cấp calo.

Thường có trong các loại đậu, lúa mì nguyên cám, bột nguyên cám, các loại rau củ,..


Vậy nên: Với câu hỏi ở trên: Tại sao ăn nhiều chất xơ mà vẫn bị táo bón? Chúng ta có một nguyên nhân được đưa ra rằng: bạn đã ăn không cân bằng chất xơ hòa tan và chất xơ không hòa tan. Chất xơ không hòa tan không phân hủy, có vai trò kết hợp các chất thải lại với nhau. Khối chất thải đó sẽ được di chuyển ra ngoài nhờ dạng gel mà chất xơ hòa tan chuyển hóa thành. Vậy nên các bạn hãy ăn đầy đủ, cân bằng cả 2 loại chất xơ này nhé.

2. Lợi ích của chất xơ

Một số lợi ích của chất xơ bao gồm:

a. Chất xơ hòa tan

  • Giảm hấp thụ chất béo và giúp kiểm soát cân nặng. Là một chất dạng gel, chất xơ hòa tan sẽ bao phủ các phân tử chất béo trong ruột và ngăn cơ thể con người tiêu hóa và hấp thụ các chất béo này.
  • Giảm cholesterol: Chất xơ hòa tan ngăn cản cơ thể tiêu hóa và hấp thụ cholesterol và về lâu về dài, nó có thể giúp giảm chỉ số cholesterol trong máu.
  • Giúp ổn định lượng đường trong máu: Giống như cách nó ngăn cản hấp thu chất béo, chất xơ hòa tan làm chậm quá trình chuyển hóa của một số chất khác bao gồm carbohydrates. Điều này có nghĩa là chất xơ hòa tan có trong bữa ăn sẽ giúp hạn chế và giảm thiểu sự tăng lên bất thường của lượng đường trong máu. 
  • Giảm nguy cơ mắc các bệnh tim mạch: Bằng cách giảm lượng cholesterol, điều hòa lượng đường trong máu và giảm hấp thụ chất béo, ăn các chất xơ hòa tan thường xuyên sẽ giảm khả năng mắc các bệnh về tim và rối loạn tuần hoàn máu.
  • Thúc đẩy sự sinh trưởng của các vi khuẩn có lợi: Thực phẩm giàu chất xơ hòa tan chính là một nguồn thức ăn cho các vi khuẩn có lợi ở đường ruột.

b. Chất xơ không hòa tan

  • Giảm táo bón: Do là một chất không thể tiêu hóa được, chất xơ không hòa tan sẽ nằm trong đường ruột và hấp thụ các phụ phẩm từ quá trình tiêu hóa. Nó sẽ giúp đẩy nhanh quá trình xử lý chất thải và giúp hạn chế táo bón và một số vấn đề về đại tiện khác. 
  • Giúp giảm nguy cơ mắc bệnh túi thừa: Bằng việc hạn chế táo bón và tình trạng phân đóng khối, chất xơ không hòa tan giúp giảm nguy cơ mắc bệnh trĩ và ung thư đại tràng.

c. Lợi ích chung

  • Kéo dài thời gian no sau bữa ăn: Chất xơ hòa tan làm kéo dài thời gian tiêu hóa. Điều này có nghĩa là cơ thể sẽ cảm thấy no lâu hơn sau một bữa ăn giàu chất xơ. Trong khi đó, chất xơ không hòa tan thường chiếm một khoảng không gian nhất định trong dạ dày và đường ruột. Nói cách khác, nó làm giảm khả năng ăn uống của con người, khiến cơ thể có cảm giác no hơn. Những đặc điểm kể trên có thể giúp kiểm soát cân nặng và trọng lượng cơ thể.
  • Giảm nguy cơ mắc bệnh: Nhờ các lợi ích cho sức khỏe của chất xơ, một chế độ ăn giàu chất xơ có thể giúp hạn chế nguy cơ mắc các bệnh như béo phì, các bệnh tim mạch, tiểu đường, rối loạn trao đổi chất...

3. Một số nguồn cung chất xơ chất lượng

Hầu hết các sản phẩm bán trên thị trường đều có thông tin về lượng chất xơ trong một khẩu phần ăn trên bao bì.

Nếu như một sản phẩm được quảng cáo là giàu chất xơ hay có những lợi ích cho sức khỏe thì khả năng rất cao hàm lượng chất xơ hòa tan và không hòa tan của nó tính theo gam phải được ghi trên bao bì. Thậm chí, nhiều nhà sản xuất còn ghi rõ thành phần tạo nên lượng chất xơ đó.

Theo FDA, đồ ăn được coi là giàu chất xơ khi nó chứa ít nhất 20% lượng chất xơ cần tiêu thụ một ngày (Daily Value) trên 1 khẩu phần ăn. Những đồ ăn chứa 5% hoặc ít hơn được coi là ít chất xơ.

Các loại đậu và ngũ cốc chứa rất nhiều chất xơ. Bên cạnh đó, một số loại hoa quả và rau củ cũng khá giàu chất xơ.

Một chế độ ăn lành mạnh bao gồm cả 2 loại chất xơ hòa tan và không hòa tan, tức là sử dụng các loại tinh bột: khoai, yến mạch, gạo lứt, rau củ và không quên bổ sung thêm các loại hoa quả.

Tuy trên thị trường hiện nay có bán khá nhiều loại thực phẩm chức năng bổ sung chất xơ, phần lớn trong số đó không chứa các loại vitamin và khoáng chất như vitamin B hay sắt như các loại thực phẩm giàu chất xơ. Ngoài ra, các loại thực phẩm chức năng này thường không dễ hấp thụ. 

4. Làm thế nào để cơ thể đủ lượng chất xơ cần thiết?

Bạn nên ghi nhớ một số quy tắc đơn giản khi đi chợ để tăng lượng chất xơ trong các bữa ăn:

  • Lựa chọn các thực phẩm, ngũ cốc nguyên cám
  • Có thể sử dụng một số thực phẩm chức năng bổ sung chất xơ có chiết suất từ tự nhiên như Metamucil, Citrucel,..
  • Sử dụng các loại đậu và hạt, các cây họ đậu thường xuyên.
  • Mỗi ngày cần ăn ít nhất một loại thực phẩm chứa 20% lượng chất xơ cần tiêu thụ một ngày (Daily Value) trở lên trên 1 khẩu phần ăn - thực phẩm giàu chất xơ theo FDA
  • Ăn hoa quả và rau củ cả vỏ nếu có thể
  • Tìm ra cách chế biến phù hợp nhất với từng loại thực phẩm vì hàm lượng chất xơ trong thức ăn có thể thay đổi tùy vào cách chế biến.
  • Ăn các loại quả mọng và rau củ thay vì uống nước ép
  • Ăn nhiều các loại đậu, hạt hơn thịt và biến chúng trở thành nguyên liệu chính của các món nấu, xào hay hầm
  • Làm các loại nước chấm, nước sốt từ đậu gà, đậu lăng hay đậu Hà Lan 
  • Sử dụng hạt, quả hạch hay hoa quả sấy khô không chứa muối như một món ăn vặt hoặc thêm chúng lên ngũ cốc, salad và sữa chua.
  • Bắt đầu ngày mới bằng ngũ cốc nguyên cám, đặc biệt là loại bột nguyên cám 100%.
  • Có thể lựa chọn gạo lứt thay cho các loại gạo trắng thông thường

    Chất xơ rất quan trọng và có nhiều lợi ích đối với chúng ta. Vì vậy mọi người hãy nhớ bổ sung đầy đủ chất xơ nhé! Cảm ơn bạn đã dành thời gian để đọc hết bài viết này. Hãy để lại bình luận, thắc mắc hay một vài dòng cảm nhận, mình sẽ rất vui được đón nhận ý kiến và chia sẻ cùng mọi người, rút kinh nghiệm cho các bài viết sau hay hơn, chất lượng hơn.

    Đừng quên follow instagram, youtube, fanpage ngockhanhday,

    Love you, Ngọc Khánh.

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