{"id":407551,"date":"2023-03-22T09:33:16","date_gmt":"2023-03-22T08:33:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=407551"},"modified":"2023-03-22T14:22:38","modified_gmt":"2023-03-22T13:22:38","slug":"fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/","title":{"rendered":"Fibre alimentare: de ce sunt importante \u0219i care sunt sursele acestora?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/#Ce_sunt_fibrele_alimentare\" title=\"Ce sunt fibrele alimentare?\">Ce sunt fibrele alimentare?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/#Ce_tipuri_de_fibre_exista\" title=\"Ce tipuri de fibre exist\u0103?\">Ce tipuri de fibre exist\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/#Ce_efecte_au_fibrele_asupra_sanatatii\" title=\"Ce efecte au fibrele asupra s\u0103n\u0103t\u0103\u021bii?\">Ce efecte au fibrele asupra s\u0103n\u0103t\u0103\u021bii?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/#Care_alimente_contin_fibre\" title=\"Care alimente con\u021bin fibre?\">Care alimente con\u021bin fibre?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/#Ce_inseamna_un_aport_zilnic_bun_de_fibre\" title=\"Ce \u00eenseamn\u0103 un aport zilnic bun de fibre?\">Ce \u00eenseamn\u0103 un aport zilnic bun de fibre?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Fibrele alimentare sunt un lucru de care f\u0103r\u0103 \u00eendoial\u0103 mult\u0103 lume a auzit. \u0218i to\u021bi cei c\u0103rora le pas\u0103 m\u0103car pu\u021bin de un echilibru nutri\u021bional corect din diete sunt con\u0219tien\u021bi c\u0103 <b>nu ar trebui s\u0103 le neglijeze<\/b>. Au impact asupra mai multor aspecte ale s\u0103n\u0103t\u0103\u021bii oamenilor, inclusiv <strong>digestia \u0219i s\u0103n\u0103tatea cardiovascular\u0103<\/strong> \u0219i pot ajuta \u00een cazul lucrurilor nepl\u0103cute precum <strong>pofta de dulce<\/strong>. Dar, multe persoane sufer\u0103 de deficit \u0219i nu beneficiaz\u0103 de efectele lor pozitive. \u00cen articolul de ast\u0103zi, ve\u021bi descoperi ce sunt fibrele, beneficiile \u0219i sursele acestora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_sunt_fibrele_alimentare\"><\/span><strong>Ce sunt fibrele alimentare?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fibrele sunt \u00een esen\u021b\u0103 <strong>polizaharide<\/strong>. Sunt compuse din multe molecule de monozaharide aranjate \u00een catene lungi. Spre deosebire de alte polizaharide (precum amidonul din cereale), <strong>nu pot fi descompuse de enzimele digestive<\/strong>. Astfel fibrele trec prin sistemul digestiv \u00eentr-o <strong>form\u0103 aproape neschimbat\u0103<\/strong>. Acest lucru nu le face \u00een niciun caz un nutrient inutil, totu\u0219i. Din contr\u0103. Aduce beneficii nu doar func\u021biilor tractului digestiv, ci \u0219i factorilor care includ nivelul de zah\u0103r din s\u00e2nge, imunitatea \u0219i microbiota intestinal\u0103 c\u00e2nd trec prin tractul digestiv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-align: inherit\">Produsele de origine animal\u0103 nu con\u021bin fibre<\/span><strong style=\"text-align: inherit\"><em>. <\/em>Doar alimentele de origine vegetal\u0103 <\/strong><span style=\"text-align: inherit\">le con\u021bin \u00een mod natural. De exemplu,<\/span><strong style=\"text-align: inherit\"> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cerealele,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoasele<\/a>, fructele, legumele, <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nucile \u0219i semin\u021bele <\/a><\/strong><span style=\"text-align: inherit\">sunt c\u00e2teva din sursele acestora.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suficiente fibre din diet\u0103 sub o alt\u0103 form\u0103 dec\u00e2t alimentele men\u021bionate mai sus nu mai reprezint\u0103 o problem\u0103 \u00een prezent. Pe pia\u021b\u0103 exist\u0103 suplimente alimentare care pot sus\u021bine consumul de fibre. Selec\u021bia include,de exemplu, <a href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a>, <a href=\"https:\/\/gymbeam.ro\/fibre-de-mar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre din mere<\/a> sau produse complexe din mai multe surse care con\u021bin fibre, precum <a href=\"https:\/\/gymbeam.ro\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Daily Fiber<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1124x750.jpg\" alt=\"Care alimente con\u021bin fibre?\" class=\"wp-image-399156\" width=\"843\" height=\"563\" title=\"Care alimente con\u021bin fibre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_tipuri_de_fibre_exista\"><\/span><strong>Ce tipuri de fibre exist\u0103?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Contrar credin\u021bei populare, fibrele nu sunt un nutrient unic care ofer\u0103 o varietate de avantaje pentru s\u0103n\u0103tate. Acest termen ascunde o gam\u0103 larg\u0103 de&nbsp;<strong>tipuri diferite<\/strong><strong>.<\/strong> De asemenea, caracteristicile \u0219i impactul acestora asupra s\u0103n\u0103t\u0103\u021bii variaz\u0103. <strong>Celuloza, inulina sau pectina<\/strong> \u00eenseamn\u0103 ceva pentru voi? Acestea sunt doar c\u00e2teva dintre componentele fibrelor alimentare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe baza propriet\u0103\u021bilor, fibrele sunt \u00eemp\u0103r\u021bite \u00een <strong>dou\u0103 categorii: solubile \u0219i insolubile.<\/strong> \u00cen alimente se pot g\u0103si diferite combina\u021bii \u0219i propor\u021bii ale acestor dou\u0103 categorii. De exemplu, fructele con\u021bin mai multe fibre solubile dec\u00e2t cerealele, care \u00een cea mai mare parte con\u021bin fibre insolubile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este esen\u021bial s\u0103 re\u021bine\u021bi c\u0103 exist\u0103 o divizare par\u021bial\u0103 \u00eentre fibrele solubile \u0219i cele insolubile. Exist\u0103 momente c\u00e2nd fibrele solubile se comport\u0103 precum cele insolubile \u00een sistemul digestiv \u0219i viceversa.<span style=\"color: #ff6600\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar, aceast\u0103 divizare este mai mult dec\u00e2t suficient\u0103 pentru a \u00een\u021belege func\u021biile \u0219i impactul fibrelor. Deci ce deosebe\u0219te fibrele solubile de cele insolubile?<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/image00038-750x1124.jpeg\" alt=\"Care sunt sursele fibrelor insolubile?\" class=\"wp-image-399171\" title=\"Care sunt sursele fibrelor insolubile?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-scaled.jpeg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. <strong>Fibre insolubile<\/strong><\/h3>\n\n\n\n<p>Toate tipurile de fibre insolubile servesc ca&nbsp;<strong>a perie pentru colon.<\/strong> Deoarece oamenii nu le pot digera, trec prin sistemul digestiv complete. Pe parcurs&nbsp;<strong>se ata\u0219eaz\u0103 de ap\u0103<\/strong>, cresc\u00e2ndu-le&nbsp;<strong>volumul<\/strong> \u0219i \u00een acela\u0219i timp&nbsp;<strong>acceler\u00e2nd \u0219i facilit\u00e2nd fluxul substan\u021belor digerate prin tractul digestiv.<\/strong> <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2t\u0103 energie au fibrele insolubile?<\/h4>\n\n\n\n<p>Deoarece enzimele digestive nu pot digera fibrele, acestea trec prin sistemul digestiv aproape neatinse. Nu ofer\u0103 energie \u0219i au o valoare energetic\u0103 de 0 kcal. \u00cen plus, 1 g de fibre insolubile pot preveni absorb\u021bia nutrien\u021bilor cu o valoare energetic\u0103 de aproximativ 7 kcal \u00een medie. <span style=\"color: #ff6600\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Surse principale de fibre insolubile<\/h4>\n\n\n\n<p><b>Cerealele <\/b>sunt sursele principale de fibre insolubile. Asta deoarece fibrele sunt o component\u0103 esen\u021bial\u0103 a straturilor superioare ale boabelor de cereale. Dar, exist\u0103 multe fibre insolubile \u0219i \u00een&nbsp;<strong>fructe cu coaja tare, leguminoase \u0219i legume r\u0103d\u0103cinoase. <\/strong><span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Reprezentan\u021bi tipici ai fibrelor insolubile<\/h4>\n\n\n\n<p>Reprezentan\u021bii tipici ai grupului de fibre insolubile includ <strong>celuloza, hemiceluloza<\/strong> \u0219i altele.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Fibre solubile<\/strong><\/h3>\n\n\n\n<p>Fibrele, care sunt solubile \u00een ap\u0103,&nbsp;<strong>se m\u0103resc \u00een tractul digestiv<\/strong> \u0219i cap\u0103t\u0103 o<strong> consisten\u021b\u0103 gelatinoas\u0103.<\/strong> Aceast\u0103 mas\u0103 se digera mai lent, oferindu-v\u0103 o&nbsp;<strong>senza\u021bie de sa\u021bietate <\/strong>mai lung\u0103. C\u00e2nd ajung \u00een <strong>intestinul<\/strong> <strong>gros<\/strong>,<strong> bacteriile intestinale<\/strong> le diger\u0103 par\u021bial \u0219i le proceseaz\u0103 . De exemplu, acizii gra\u0219i cu caten\u0103 scurt\u0103 (SCFA) sunt produ\u0219i de bacteriile intestinale \u0219i <strong>refac peretele intestinal.<\/strong> Astfel servesc la prevenirea trecerii microorganismelor \u00een s\u00e2nge sau la \u00eent\u0103rirea rezisten\u021bei la inflama\u021bii a peretelui intestinal. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2t\u0103 energie con\u021bin fibrele solubile?<\/h4>\n\n\n\n<p>Din moment ce unele substan\u021be create de bacterii se duc \u00een s\u00e2nge din<strong> intestinul gros<\/strong>, acest tip de fibre ofer\u0103 organismului o cantitate mic\u0103 de energie. Prin urmare, valoarea energetic\u0103 a fibrelor nu este 0 kcal, dar, se men\u021bioneaz\u0103 c\u0103 <strong>1g de fibre are \u00een jur de 2 kcal (8 kJ).<\/strong> Aceasta este o cifr\u0103 medie deoarece diferite tipuri de fibre pot avea valori diferite. <span style=\"color: #ff6600\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Sursele principale de fibre solubile<\/h4>\n\n\n\n<p>Fibrele solubile se g\u0103sesc \u00een cea mai mare concentra\u021bie \u00een fructe \u0219i legume.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Reprezentan\u021bi tipici ai fibrelor solubile<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>pectin\u0103<\/strong> &#8211; se g\u0103se\u0219te \u00een fructe; merele sunt o surs\u0103 bun\u0103.<\/li><li><strong>inulin\u0103<\/strong> &#8211; folosit\u0103 pentru a face faimosul sirop de cicoare.<\/li><li><strong>glucomanan<\/strong> &#8211; deriv\u0103 din r\u0103d\u0103cina de konjac \u0219i este oferit nu doar ca <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/glucomannan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">supliment alimentar<\/a> care ajut\u0103 la reducerea apetitului, ci \u0219i sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/bio-zero-fettuccine-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste din f\u0103in\u0103 konjac<\/a> f\u0103r\u0103 calorii.<\/li><li><strong>psyllium<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ar trebui s\u0103 prefera\u021bi un tip de fibre?<\/strong><\/h3>\n\n\n\n<p>Efectele fibrelor solubile \u0219i insolubile pot p\u0103rea complet <strong>contradictorii<\/strong>. Deci, care sunt mai bune? Fibrele solubile care \u00eencetinesc digestia sau fibrele insolubile care ofer\u0103 senza\u021bie de sa\u021bietate \u0219i favorizeaz\u0103 golirea stomacului? Adev\u0103rul este c\u0103 un om le necesit\u0103 pe <b>am\u00e2ndou\u0103 <\/b>pentru <strong>starea general\u0103 de s\u0103n\u0103tate<\/strong> \u0219i pentru <strong>bun\u0103stare digestiv\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din fericire, majoritatea meselor includ o combina\u021bie a <strong>ambelor forme de fibre.<\/strong> De aceea este suficient s\u0103 v\u0103 concentra\u021bi pe <strong>varietate<\/strong>. Pute\u021bi ob\u021bine cu u\u0219urin\u021b\u0103 un echilibru al efectelor fibrelor solubile \u0219i insolubile dac\u0103 <strong>alterna\u021bi<\/strong> sursele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\" 5380,43885,37864,60667,62785,67696,36412,29956,67684,5968\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_efecte_au_fibrele_asupra_sanatatii\"><\/span><strong>Ce efecte au fibrele asupra s\u0103n\u0103t\u0103\u021bii?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Sus\u021bin digestia<\/strong><\/h3>\n\n\n\n<p>Fibrele sunt o component\u0103 esen\u021bial\u0103 a unei digestii s\u0103n\u0103toase, care func\u021bioneaz\u0103 bine. Datorit\u0103 capacit\u0103\u021bii de a se ata\u0219a de ap\u0103, <strong>componenta insolubil\u0103 le cre\u0219te volumul considerabil<\/strong>. Drept urmare, <strong>au cel mai mare efect asupra peristaltismului intestinului sub\u021bire<\/strong> (mi\u0219c\u0103ri intestinale) \u0219i <strong>faciliteaz\u0103 fluxul prin intestine al&nbsp;<\/strong><span style=\"font-weight: bold\">con\u021binutului digerat.<\/span><span style=\"text-align: inherit\"> Ca rezultat, volumul crescut al excrementelor din intestinul gros <\/span><strong style=\"text-align: inherit\">\u00eembun\u0103t\u0103\u021be\u0219te regularitatea golirii stomacului.<\/strong><span style=\"text-align: inherit\"> \u00cen cazul <\/span><strong style=\"text-align: inherit\">prevenirii sau trat\u0103rii constipa\u021biei,<\/strong><span style=\"text-align: inherit\"> unul dintre cei mai importan\u021bi factori ce trebuie considera\u021bi este reprezentat de con\u021binutul de fibre din diet\u0103. <\/span><span style=\"color: #ff6600\">[3,4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Ac\u021bioneaz\u0103 ca prebiotice \u0219i hr\u0103nesc microbiota intestinal\u0103<\/strong><\/h3>\n\n\n\n<p>Fibrele, \u00een special fibrele <strong>solubile<\/strong>, sunt foarte apreciate datorit\u0103 influen\u021bei benefice asupra <strong>microbiotei intestinale<\/strong>. Aceasta este compus\u0103 dintr-o varietate mare de microorganisme (bacterii, drojdie, virusuri, etc.) care tr\u0103iesc \u00een sistemul digestiv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/probioticele-importanta-bacteriilor-benefice-pentru-imunitatea-si-sanatatea-generala-a-sportivilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Probioticele<\/a><\/strong> sunt bacterii intestinale benefice care pot fi ob\u021binute din alimente (de exemplu, produse lactate fermentate, legume fermentate, etc).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fibrele, pe de alt\u0103 parte, func\u021bioneaz\u0103 ca <strong>prebiotice<\/strong>. Sunt un material ce con\u021bine zaharide cu care se hr\u0103nesc <b>bacteriile intestinale benefice<\/b>. Acestea sunt esen\u021biale pentru <strong>dezvoltare \u0219i reproducere.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fibrele \u00eembun\u0103t\u0103\u021besc compozi\u021bia <strong>microbiotei<\/strong> <strong>intestinale <\/strong>prin favorizarea dezvolt\u0103rii microorganismelor utile \u0219i de ajutor. Bacteriile &#8220;bune&#8221; \u0219i drojdia nu au doar <strong>condi\u021bii de reproducere mai bune<\/strong>, ci \u00een num\u0103r mare, pot <strong>&#8220;domina&#8221; speciile nedorite<\/strong> care pot provoca probleme de s\u0103n\u0103tate.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-843x1124.jpg\" alt=\"Fibrele sus\u021bin digestia\" class=\"wp-image-399201\" title=\"Fibrele sus\u021bin digestia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>C\u00e2teva zeci p\u00e2n\u0103 la sute de trilioane de bacterii<\/strong> tr\u0103iesc \u00een tractul digestiv. Oamenii trebuie s\u0103 consume alimente care hr\u0103nesc bacteriile bune suficient pentru a predomina. Apoi bacteriile genereaz\u0103 <strong>acizi gra\u0219i cu caten\u0103 scurt\u0103,<\/strong> prescurtat <strong>SCFA<\/strong> (ex. acid butiric sau acid propionic).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste a\u0219a-numite <strong>produse fermentate<\/strong> sunt sursa principal\u0103 de hran\u0103 a&nbsp;<strong>celulelor<\/strong> <strong>colonului<\/strong>. Prin urmare, men\u021bin <strong>s\u0103n\u0103tatea \u0219i integritatea peretelui intestinal<\/strong> \u0219i \u00eel protejeaz\u0103, de exemplu, de <strong>procesele inflamatorii<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acela\u0219i timp, integritatea \u0219i impermeabilitatea peretelui intestinal restric\u021bioneaz\u0103 p\u0103trunderea \u00een s\u00e2nge a microorganismelor \u0219i a substan\u021belor str\u0103ine (c\u00e2nd se \u00eent\u00e2mpl\u0103 acest lucru, afec\u021biunea este numit\u0103 permeabilitate crescut\u0103 a intestinelor &#8211; a\u0219a numitul Sindrom de Intestin Permeabil). \u00cen plus, SCFA previne dezvoltarea compu\u0219ilor toxici din tractul digestiv, precum amoniac sau amine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar efectele SCFA nu se opresc la tractul digestiv. Se pare c\u0103 au \u0219i un efect de reducere a <strong>apetitului<\/strong>, pot \u00eembun\u0103t\u0103\u021bi<strong> func\u021biile imunologice<\/strong> \u0219i au <strong>propriet\u0103\u021bi antiinflamatorii<\/strong>. Prin urmare, compozi\u021bia corect\u0103 a <strong>microbiotei<\/strong> <strong>intestinale <\/strong>afecteaz\u0103 s\u0103n\u0103tatea omului pe mai multe niveluri <span class=\"tadv-color\" style=\"color: #ff6600\">[1,4,5,6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Ajut\u0103 la evitarea bolilor canceroase ale sistemului digestiv<\/strong><\/h3>\n\n\n\n<p>Fibrele au cea mai mare leg\u0103tur\u0103 cu un risc sc\u0103zut de dezvoltare a <strong>cancerului de colon<\/strong>. Conform Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii, cancerul colorectal (cancerul de colon) este <strong>al treilea cel mai frecvent cancer din lume \u0219i a doua cauz\u0103 principal\u0103 a deceselor printre bolile de cancer. <\/strong><span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectele prebiotice <\/strong>ale fibrelor men\u021bionate anterior joac\u0103 cel mai probabil un rol major. <strong>Acizii gra\u0219i<\/strong> genera\u021bi de bacteriile intestinale <strong>ofer\u0103 energie<\/strong> celulelor colonului \u0219i astfel sus\u021bin&nbsp;<strong>s\u0103n\u0103tatea peretelui<\/strong>&nbsp;<strong>intestinal.<\/strong> Fibrele <strong>accelereaz\u0103 fluxul alimentelor digerate<\/strong> prin intestin, care reduce timpul de ac\u021biune asupra mucoasei intestinale al posibilelor <strong>substan\u021be periculoase<\/strong>. \u00cen plus, fibrele au abilitatea de a se ata\u0219a de&nbsp;<strong>substan\u021bele<\/strong> <strong>carcinogene<\/strong> (care sunt implicate \u00een dezvoltarea cancerului). <span style=\"color: #ff6600\">[3,4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Afecteaz\u0103 nivelul de zah\u0103r din s\u00e2nge<\/strong><\/h3>\n\n\n\n<p>Fibrele<strong> scad indexul glicemic<\/strong> al alimentelor \u0219i preparatelor. Asta \u00eenseamn\u0103 c\u0103 <strong>\u00eencetinesc absorb\u021bia glucozei<\/strong> din sistemul digestiv \u00een s\u00e2nge (\u00een acela\u0219i timp, provoac\u0103 secre\u021bia unei <strong>mici cantit\u0103\u021bi de insulin\u0103<\/strong>). Drept urmare, exist\u0103 <strong>o cre\u0219tere mai mic\u0103 a zah\u0103rului din s\u00e2nge<\/strong> (glicemie) dup\u0103 mas\u0103. \u00cen special fibrele solubile provoac\u0103 acest impact.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fluctua\u021biile glicemiei ar trebui \u021binute sub control, \u00een special \u00een cazul celor care sufer\u0103 de diabet zaharat (diabet), pentru a evita deteriorarea vaselor sanguine provocat\u0103 de nivelul mare de zah\u0103r din s\u00e2nge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O glicemie mai stabil\u0103 este benefic\u0103 \u0219i pentru persoanele s\u0103n\u0103toase. Dup\u0103 o mas\u0103, o cre\u0219tere excesiv\u0103 a nivelului de zah\u0103r din s\u00e2nge provoac\u0103 o <strong>sc\u0103dere brusc\u0103<\/strong>. \u00cen acest punct, corpul are nevoie de o surs\u0103 rapid\u0103 de energie \u0219i o &#8220;cere&#8221; frecvent printr-o <strong>cre\u0219terea poftei de dulce.<\/strong> Pe de alt\u0103 parte, o diet\u0103 bogat\u0103 \u00een fibre poate preveni fluctua\u021biile glicemiei, care pot <strong>ajuta \u0219i la <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-pofta-de-dulce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sc\u0103derea poftei de dulce<\/a> \u0219i posibil la pierderea \u00een greutate. <\/strong><span style=\"color: #ff6600\">[2,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este suficient s\u0103 acorda\u021bi aten\u021bie unui amestec de preparate complexe \u0219i echilibrate pentru nivelurile glicemice stabil pe termen lung \u00een timpul zilei. Articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos <\/strong><\/a>v\u0103 va explica cum s\u0103 prepara\u021bi astfel de mese.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, activitatea fizic\u0103 regulat\u0103 este esen\u021bial\u0103 pentru men\u021binerea unui nivel s\u0103n\u0103tos de zah\u0103r \u00een s\u00e2nge. Pute\u021bi citi despre impactul specific al mi\u0219c\u0103rii \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-indicat-sa-faceti-sport-pentru-o-imunitate-mai-puternica-o-inima-sanatoasa-si-alte-inca-8-motive\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>De ce este indicat s\u0103 face\u021bi sport? Pentru o imunitate mai puternic\u0103, o inim\u0103 s\u0103n\u0103toas\u0103 \u0219i alte \u00eenc\u0103 8 motive.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1124x750.jpg\" alt=\"Care este efectul fibrelor asupra zah\u0103rului din s\u00e2nge?\" class=\"wp-image-399219\" width=\"843\" height=\"563\" title=\"Care este efectul fibrelor asupra zah\u0103rului din s\u00e2nge?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Fibrele afecteaz\u0103 \u0219i s\u0103n\u0103tatea inimii \u0219i a vaselor sanguine<\/strong><\/h3>\n\n\n\n<p>\u00cen special componenta fibrelor solubile r\u0103spunde de influen\u021ba acestora asupra s\u0103n\u0103t\u0103\u021bii cardiovasculare. Se ata\u0219eaz\u0103 de sine \u00een intestin cu <strong>acizii biliari<\/strong> care au <strong>colesterol<\/strong> \u00eencorporat datorit\u0103 consisten\u021bei gelatinoase. Ace\u0219ti acizi biliari \u0219i colesterolul, \u00eempreun\u0103 cu fibrele, sunt <strong>elimina\u021bi<\/strong> din organism. Drept urmare, c\u00e2nd corpul necesit\u0103 colesterol (de exemplu, pentru a face membrane celulare), este for\u021bat s\u0103 <strong>sape mai ad\u00e2nc \u00een rezervele de colesterol<\/strong>, p\u0103str\u00e2ndu-\u0219i nivelul \u00een intervale s\u0103n\u0103toase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O \u0219ans\u0103 mai sc\u0103zut\u0103 de dezvoltare a aterosclerozei (\u00eent\u0103rirea sau blocarea vaselor sanguine), care reprezint\u0103 baza pentru dezvoltarea <strong>infarctului miocardic<\/strong> sau <strong>atacului cerebral<\/strong>, are leg\u0103tur\u0103 cu nivelul optim de colesterol. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Ajut\u0103 la pierderea \u00een greutate prin reglarea aportului de energie din alimente<\/strong><\/h3>\n\n\n\n<p>Este bine cunoscut faptul c\u0103 fibrele eviden\u021biate \u00een fiecare diet\u0103 de pierdere \u00een greutate. Consecin\u021bele lor sunt ascunse \u00een special de <strong>abilitatea de a s\u0103tura mai bine.<\/strong> Fibrele cresc <strong>senza\u021bia de sa\u021bietate<\/strong> \u0219i <strong>\u00eencetinesc golirea stomacului<\/strong>. Ca rezultat,<strong> foamea apare mult mai t\u00e2rziu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, o persoan\u0103 prime\u0219te <strong>mai pu\u021bin\u0103 energie<\/strong> din alimente ca rezultat al unei senza\u021bii de sa\u021bietate mai lungi. De exemplu, a\u021bi putea fi mul\u021bumi\u021bi cu u\u0219urin\u021b\u0103 cu o felie de p\u00e2ine cu \u0219unc\u0103 \u0219i ca\u0219caval dac\u0103 micul dejun include o garnitur\u0103 de legume. Dar f\u0103r\u0103 legume, a\u021bi avea nevoie de dou\u0103 felii de p\u00e2ine pentru a v\u0103 sim\u021bi s\u0103tui. Aportul de energie de la micul dejun ar fi mult mai mare \u00een cazul celui de-al doilea exemplu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, fibrele sunt un ajutor excelent \u00een <strong>pierderea \u00een greutate<\/strong>. \u00cen plus, o diet\u0103 bogat\u0103 \u00een fibre poate ajuta la <strong>evitarea cre\u0219terii \u00een greutate<\/strong>, <strong>obezitate poten\u021bial\u0103 \u0219i probleme de s\u0103n\u0103tate asociate. <\/strong><span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi mai multe sfaturi despre cum s\u0103 pierde\u021bi \u00een greutate \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Reguli de baz\u0103 simple pentru pierderea \u00een greutate: ve\u021bi fi surprin\u0219i de ceea ce conteaz\u0103 de fapt.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1124x749.jpg\" alt=\"Fibrele alimentare \u0219i pierderea \u00een greutate\" class=\"wp-image-399234\" width=\"843\" height=\"562\" title=\"Fibrele alimentare \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_alimente_contin_fibre\"><\/span><strong>Care alimente con\u021bin fibre?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mult\u0103 lume crede c\u0103 cele mai bune surse de fibre sunt legumele \u0219i fructele. \u00cen acela\u0219i timp, acest grup de alimente se afl\u0103 pe locul trei \u00een clasamentul produselor cu fibre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Leguminoase<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cen ceea ce prive\u0219te con\u021binutul de fibre, <a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>leguminoasele<\/strong><\/a> se afl\u0103 pe primul loc. Pot con\u021bine \u00een jur de 20 g de fibre la 100 g \u00een stare crud\u0103.<\/li><li>Dar, mult\u0103 lume <strong>nu consum\u0103 leguminoase<\/strong>, deci este benefic s\u0103 le include\u021bi, de exemplu, \u00eentr-o varietate de <strong>supe sau creme<\/strong> sau s\u0103 le ad\u0103uga\u021bi \u00een salat\u0103. Un alt \u00eenlocuitor excelent sunt <a href=\"https:\/\/gymbeam.ro\/bio-paste-din-linte-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pastele de leguminoase.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2te fibre au \u00een medie diferite tipuri de leguminoase?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Produs (crud)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">maz\u0103re<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">fasole ro\u0219ie<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">n\u0103ut<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">linte ro\u0219ie<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">linte maro<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">con\u021binut de fibre \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1124x749.jpg\" alt=\"Fibre \u00een leguminoase\" class=\"wp-image-399249\" width=\"843\" height=\"562\" title=\"Fibre \u00een leguminoase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Cereale integrale<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Cerealele integrale<\/strong> se claseaz\u0103 pe locul doi \u00een ceea ce prive\u0219te con\u021binutul de fibre.<\/li><li><strong>Cerealele \u00een forma lor natural\u0103<\/strong>, precum secara, orezul organic, gr\u00e2ul, orzul, etc., sunt sursele fibrelor. Produsele ob\u021binute din aceste cereale, precum <a href=\"https:\/\/gymbeam.ro\/paine-si-produse-de-patiserie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>p\u00e2inea<\/strong><\/a>, <a href=\"https:\/\/gymbeam.ro\/paste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pastele<\/strong><\/a>, fulgii (precum cei de secar\u0103 sau <a href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fulgi de ov\u0103z<\/strong><\/a>), <a href=\"https:\/\/gymbeam.ro\/terciuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>porridge<\/strong><\/a>, etc., con\u021bin \u0219i ele fibre.<\/li><li>Dar produsele trebuie s\u0103 fie <strong>integrale<\/strong> pentru a avea fibre. Alimentele integrale includ tot bobul cerealelor, inclusiv<strong> t\u0103r\u00e2\u021bele<\/strong>, care sunt bogate \u00een fibre. Dar, produsele din f\u0103in\u0103 alb\u0103 nu con\u021bin aceste ingrediente.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2te fibre con\u021bin \u00een medie diferite tipuri de cereale?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Produs (crud)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">orz<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">ov\u0103z<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">secar\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">gr\u00e2u<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">orez natural<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">con\u021binut de fibre \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/13-169-1124x749.jpg\" alt=\"Fibre \u00een cereale\" class=\"wp-image-399267\" width=\"843\" height=\"562\" title=\"Fibre \u00een cereale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Fructe \u0219i legume<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cen ceea ce prive\u0219te con\u021binutul de fibre, <b>legumele <\/b>\u0219i <strong>fructele<\/strong> men\u021bionate mai sus se claseaz\u0103 pe locul trei. Con\u021binutul de fibre variaz\u0103 de la aproximativ 1 p\u00e2n\u0103 la 7 g.<\/li><li>Legumele cu cel mai mare con\u021binut de fibre sunt varza collard, maz\u0103rea \u0219i fasolea verde. \u00cen cazul fructelor, sunt incluse bacele precum zmeur\u0103, coac\u0103ze \u0219i mure.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2te fibre con\u021bin \u00een medie anumite legume?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Produs (crud)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">maz\u0103re<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">morcovi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">teci de fasole<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">broccoli<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">varz\u0103<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">con\u021binut de fibre \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2te fibre con\u021bin \u00een medie anumite fructe?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Produs (crud)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">zmeur\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">pere<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">kiwi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">afine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">caise<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">con\u021binut de fibre \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1124x749.jpg\" alt=\"Fibre \u00een fructe \u0219i legume\" class=\"wp-image-399325\" width=\"843\" height=\"562\" title=\"Fibre \u00een fructe \u0219i legume\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Fructe cu coaja tare \u0219i semin\u021be<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fructele cu coaja tare \u0219i semin\u021bele<\/a><\/strong> sunt \u0219i ele bogate \u00een fibre. \u00cen cazul <a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021belor de chia<\/a>, pot con\u021bine \u00eentre 2 \u0219i 34 g de fibre la 100 g.<\/li><li>Con\u021binutul de fibre poate atinge niveluri foarte \u00eenalte. <strong>Por\u021bia zilnic\u0103<\/strong> ar trebui totu\u0219i s\u0103 fie <strong>mai mic\u0103<\/strong> dec\u00e2t a alimentelor men\u021bionate anterior.<\/li><li>Fructele cu coaja tare \u0219i semin\u021bele sunt bogate \u00een <strong>gr\u0103simi \u0219i energie<\/strong>. O por\u021bie de 100 g de migdale con\u021bine p\u00e2n\u0103 la 50 g de gr\u0103simi \u0219i 580 kcal (2420 kJ). \u00cen ceea ce prive\u0219te con\u021binutul de energie, cantitatea oferit\u0103 este asem\u0103n\u0103toare cu a unui pr\u00e2nz mare care include 150 g de carne \u0219i 200 g de orez, de exemplu.<\/li><li>R\u0103sf\u0103\u021ba\u021bi-v\u0103 cu un <strong>pumn mic<\/strong> (\u00een jur de <strong>30 g<\/strong>) <strong>de fructe cu coaja tare<\/strong> \u0219i semin\u021be pe zi, \u00eentruc\u00e2t aceasta este cantitatea optim\u0103. De exemplu, dac\u0103 ve\u021bi m\u00e2nca 30 g de <a href=\"https:\/\/gymbeam.ro\/fistic-decojit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fistic<\/a>, ve\u021bi ob\u021bine \u00een jur de 3.3 g de fibre (cam 13% din aportul zilnic necesar).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2te fibre con\u021bin \u00een medie anumite tipuri de semin\u021be \u0219i fructe cu coaja tare?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Produs (crud)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">semin\u021be de chia<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">semin\u021be de in<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">migdale<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">fistic<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">alune de p\u0103dure<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">nuci<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">con\u021binut de fibre \/100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg\" alt=\"Fibre \u00een fructe cu coaja tare \u0219i semin\u021be\" class=\"wp-image-399288\" width=\"843\" height=\"562\" title=\"Fibre \u00een fructe cu coaja tare \u0219i semin\u021be\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_inseamna_un_aport_zilnic_bun_de_fibre\"><\/span><div id=\"exacc_6N5fY6etDMaWsAf2w4uwAQ_3\" class=\"iDjcJe IX9Lgd wwB5gf\" aria-hidden=\"true\"><strong>Ce \u00eenseamn\u0103 un aport zilnic bun de fibre?<\/strong><\/div><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mult\u0103 lume <strong>duce lips\u0103 de fibre \u00een diet\u0103<\/strong>. \u00cen 2017, cercet\u0103torii au descoperit c\u0103 adul\u021bii din Europa consum\u0103 \u00eentre 14 \u0219i 25 g. Conform Autorit\u0103\u021bii Europene pentru Siguran\u021ba Alimentar\u0103 (EFSA), aportul recomandat de fibre ar trebui s\u0103 fie de cel pu\u021bin <strong>25 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Recomand\u0103rile popula\u021biei Statelor Unite (Ghiduri Alimentare pentru Americani) vorbesc de <strong>28 p\u00e2n\u0103 la 34 g<\/strong>, \u00een func\u021bie de v\u00e2rst\u0103 \u0219i sex. Fiecare \u021bar\u0103 are propriile recomand\u0103ri, dar toate se \u00eencadreaz\u0103 \u00eentre 25 \u0219i 35 g de fibre pe zi. <span style=\"color: #ff6600\">[4,7,8,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Urm\u0103toarele alimente con\u021bin cel 25 g de fibre recomandate: <strong>50 g de ov\u0103z <\/strong>(aceast\u0103 por\u021bie are \u00een jur de 7 g de fibre),<strong> un m\u0103r mare <\/strong>(\u00een jur de 3 g de fibre), <strong>70 g de paste integrale<\/strong> (crude, \u00een jur de 6 g de fibre), <strong>100 g de morcovi<\/strong> (\u00een jur de 3 g de fibre), \u0219i <strong>100 g de p\u00e2ine de secar\u0103<\/strong> (\u00een jur de 6 g de fibre). <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-749x1124.jpg\" alt=\"Cum s\u0103 consuma\u021bi mai multe fibre?\" class=\"wp-image-399303\" title=\"Cum s\u0103 consuma\u021bi mai multe fibre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Cum s\u0103 consuma\u021bi mai multe fibre \u0219i s\u0103 ob\u021bine\u021bi cantitatea necesar\u0103?<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Alege\u021bi alimente integrale <\/strong>precum p\u00e2inea \u0219i pastele integrale.<\/li><li>\u00cencerca\u021bi alte cereale, precum <strong>orz<\/strong>, <strong>ov\u0103z<\/strong> \u0219i <strong>secar\u0103.<\/strong><\/li><li><strong>\u00cencerca\u021bi pseudo-cerealele<\/strong> precum hri\u0219c\u0103, <a href=\"https:\/\/gymbeam.ro\/quinoa-neagra-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, sau amaranth.<\/li><li>\u00cenlocui\u021bi f\u0103ina alb\u0103 din pr\u0103jituri cu f\u0103in\u0103 integral\u0103, <a href=\"https:\/\/gymbeam.ro\/bio-faina-integrala-fina-de-secara-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">secar\u0103<\/a>, hri\u0219c\u0103 \u0219i alte cereale integrale.<\/li><li>Consuma\u021bi <strong>cel pu\u021bin 400 g de legume \u0219i fructe<\/strong> pe zi. Por\u021bia de legume ar trebui s\u0103 fie mai mare dec\u00e2t cea de fructe.<\/li><li><strong>Nu coji\u021bi fructele \u0219i legumele.<\/strong> Coaja fructelor \u0219i legumelor, precum mere, pere \u0219i castrave\u021bi, con\u021bine majoritatea fibrelor.<\/li><li>Include\u021bi \u00een diet\u0103 <strong>leguminoase de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Pot fi ad\u0103ugate \u00een <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-supa-crema-de-linte-cu-seminte-de-dovleac\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">supe<\/a>, creme sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-salata-caesar-cu-naut-crocant\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">salate<\/a>.<\/li><li>Consuma\u021bi \u00een mod regulat <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fructe cu coaja tare \u0219i semin\u021be<\/a>. De asemenea, pute\u021bi folosi <a href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unturi de fructe cu coaja tare<\/a> \u00een locul fructelor cu coaja tare.<\/li><li>Pute\u021bi \u00eembun\u0103t\u0103\u021bi aportul de fibre \u0219i cu suplimente precum <a href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a>, <a href=\"https:\/\/gymbeam.ro\/fibre-de-mar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre din mere<\/a>, <a href=\"https:\/\/gymbeam.ro\/glucomannan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glucomanan<\/a> sau suplimentul complex numit <a href=\"https:\/\/gymbeam.ro\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Daily Fiber<\/a>.<\/li><li>Analiza\u021bi con\u021binutul de fibre de pe <strong>etichetele alimentelor<\/strong>. Conform reglement\u0103rilor, un aliment care con\u021bine cel pu\u021bin 3 g de fibre la 100 g este considerat o <strong>surs\u0103 de<\/strong> <strong>fibre<\/strong>. Se spune despre alimente c\u0103 au un <strong>con\u021binut mare de fibre dac\u0103 con\u021bin 6 g sau mai mult<\/strong>. <span style=\"color: #ff6600\">[13, 14]<\/span><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Posibile efecte adverse ale aportului mare de fibre<\/strong><\/h3>\n\n\n\n<p>Fibrele se \u00eencadreaz\u0103 \u00een fraza &#8220;ce e prea mult este d\u0103un\u0103tor&#8221;. Beneficiile pentru s\u0103n\u0103tate ale celor 25\u201330 g prescrise sunt incontestabile, dar dac\u0103 exagera\u021bi, pot cauza probleme. Un aport de fibre de <strong>50\u201360 g<\/strong> pe zi este considerat un exces. Pot ap\u0103rea dificult\u0103\u021bi, \u00een special dac\u0103 men\u021bine\u021bi un aport ridicat pentru o perioad\u0103 lung\u0103 de timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Dac\u0103 ve\u021bi consuma prea multe fibre, pot ap\u0103rea <strong>gaze \u0219i dureri abdominale<\/strong>. Acest lucru se poate \u00eent\u00e2mpla \u0219i dac\u0103 ve\u021bi cre\u0219te rapid aportul de fibre.<\/li><li>Consumul crescut poate induce <strong>diaree<\/strong> \u0219i scaun instabil \u00een cazul mai multor persoane.<\/li><li>Dar, consumul e prea multe fibre poate dulce \u0219i la <strong>constipa\u021bie<\/strong>. \u00cen special dac\u0103 aportul de ap\u0103 este insuficient. Dac\u0103 nu be\u021bi mult\u0103 ap\u0103, cantitatea de fibre care se \u00eencadreaz\u0103 <strong>\u00een aportul zilnic recomandat<\/strong> poate contribui la constipa\u021bie. Deci ave\u021bi grij\u0103 s\u0103 consuma\u021bi \u00eentre <strong>30 \u0219i 45 ml de ap\u0103 pe kilogram de greutate corporal\u0103.<\/strong><\/li><li>Aportul excesiv pe termen lung de fibre poate duce la <strong>reducerea absorb\u021biei de minerale,<\/strong> precum <a href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fier<\/a>, <a href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc <\/a>sau <a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calciu.<\/a><\/li><li>\u00cen acela\u0219i timp, absorb\u021bie anumitor <strong>medicamente <\/strong>poate fi redus\u0103. <span style=\"color: #ff6600\">[3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, nu este o idee bun\u0103 s\u0103<strong> consuma\u021bi prea multe fibre,<\/strong> de\u0219i este un ingredient s\u0103n\u0103tos. Dac\u0103 nu ob\u021bine\u021bi suficiente fibre din diet\u0103, cre\u0219te\u021bi aportul \u00eentr-un mod inteligent. Acorda\u021bi prioritate consumului de <strong>alimente bogate \u00een fibre<\/strong>, <strong>\u0219i abia apoi g\u00e2ndi\u021bi-v\u0103 la administrarea de suplimente alimentare.<\/strong> Pe de alt\u0103 parte, ave\u021bi \u00een vedere faptul c\u0103 a\u021bi putea avea un aport excesiv de fibre dac\u0103 suferi\u021bi de unul din efectele negative men\u021bionate mai sus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 suferi\u021bi de senza\u021bia de balonare, consulta\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/despre-balonare-si-cum-sa-scapati-de-ea\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce provoac\u0103 balonarea \u0219i cum sc\u0103pa\u021bi de ea?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span><strong>Ce ar trebui s\u0103 re\u021bine\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu se poate nega faptul c\u0103 <strong>fibrele sunt bune pentru s\u0103n\u0103tate. <\/strong>Prin urmare, nu ar trebui s\u0103 le neglija\u021bi aportul. Propune\u021bi-v\u0103 s\u0103 consuma\u021bi cel pu\u021bin 25 g de fibre pe zi dac\u0103 dori\u021bi s\u0103 sus\u021bine\u021bi <strong>digestia, s\u0103n\u0103tatea digestiv\u0103 \u0219i compozi\u021bia microbiotei intestinale sau s\u0103 preveni\u021bi fluctua\u021biile de zah\u0103r din s\u00e2nge.<\/strong> Pute\u021bi ob\u021bine aceste rezultate prin cre\u0219terea aportului de<strong> leguminoase, cereale integrale, legume, fructe \u0219i fructe cu coaja tare.<\/strong><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 acest articol vi s-a p\u0103rut util, distribui\u021bi-l prietenilor \u0219i cuno\u0219tin\u021belor.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Orice diet\u0103 de \u00eenalt\u0103 calitate ar trebui s\u0103 includ\u0103 fibre. Totu\u0219i, \u00een\u021belege\u021bi de ce? Articolul pe care \u00eel ve\u021bi citi ast\u0103zi va eviden\u021bia numeroasele avantaje pentru s\u0103n\u0103tate ale fibrelor, precum \u0219i mai multe alimente pe care le pute\u021bi consuma pentru a cre\u0219te aportul acestora.<\/p>\n","protected":false},"author":156,"featured_media":399135,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7734,7592,7358,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-407551","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-digestie","9":"tag-fibre-ro","10":"tag-nutritie","11":"tag-sanatate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fibre alimentare: de ce sunt importante \u0219i care sunt sursele acestora? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce sunt fibrele, unde le pute\u021bi g\u0103si \u0219i de ce sunt necesare pentru alimente? 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