Het is belangrijk voor je gezondheid om genoeg vezels binnen te krijgen. Om te beginnen kan je daarmee verstopping tegengaan en het kan helpen om af te vallen of om op gewicht te blijven. Vezels kunnen ook de cholesterolgehaltes en het risico op diabetes en hartziektes verlagen. Dit komt wellicht doordat vezels werken als prebiotica, wat betekent dat ze de groei van gezonde darmbacteriën bevorderen. Toch krijgen de meeste mensen niet genoeg vezels binnen. Het Institute of Medicine in de VS beveelt 38 gram vezels per dag aan voor mannen en 25 gram voor vrouwen. Gemiddeld krijgen Amerikanen maar ongeveer 16 gram per dag binnen, dus ongeveer de helft van de aanbevolen hoeveelheid. Hier volgen 16 manieren waarop je kunt zorgen voor meer vezels in je voeding.
1. Eet koolhydraten uit onbewerkte voeding
Vezels zijn een soort koolhydraten die in plantaardige voeding te vinden zijn. Terwijl de meeste koolhydraten omgezet worden in suiker, blijven vezels behouden als ze door het spijsverteringssysteem gaan. Als je vezels eet samen met andere koolhydraten, helpt dat je ook om je langer verzadigd te voelen. Tevens duurt het dan langer voordat verteerbare koolhydraten in de bloedsomloop worden opgenomen, wat helpt om het bloedsuikerniveau op peil te houden. Koolhydraatbronnen uit onbewerkte voeding bevatten allemaal van nature vezels. Het gaat om bijvoorbeeld fruit, zetmeelrijke groenten, peulvruchten en volkorengranen.
Kortom: Onbewerkte voeding eten zorgt ervoor dat je vezelrijke koolhydraten binnenkrijgt. Kies uit verschillende soorten bonen, volkorengranen, vruchten en groenten.
2. Neem bij iedere maaltijd groenten en eet die eerst
Om een aantal redenen is het goed om heel veel groenten te eten. Ze zorgen bijvoorbeeld voor een lager risico op verscheidene chronische ziektes. Vooral zetmeelarme groenten bevatten weinig calorieën, maar wel veel voedingsstoffen, waaronder vezels. Je groenten eten voor de maaltijd is een goede strategie, want zo zal je er meer van eten. Uit één studie blijkt dat vrouwen die voor de maaltijd een salade kregen, 23% meer groenten aten dan degenen die de salade bij de maaltijd geserveerd kregen. Een salade of een groentesoepje eten als voorgerecht hangt ook samen met een lagere calorieëninname tijdens de rest van de maaltijd.
Kortom: Groenten eten voor de maaltijd kan zorgen voor verhoging van de vezelinname. Zetmeelarme groenten bevatten weinig calorieën en veel vezels.
3. Eet popcorn
Popcorn is één van de beste tussendoortjes die je kunt nemen. Dat komt doordat het in feite een volkorengraan is, waarbij je ongeveer 4 gram vezels per 28 gram (ounce) binnenkrijgt. Dat wil zeggen drie cups (van ca. 240 ml) popcorn, gepoft met hete lucht.
Kortom: Popcorn bereid zonder olie levert meer dan een gram vezels per cup (240 ml). Het is een heerlijk tussendoortje en ook nog eens van een volkorengraan gemaakt.
4. Fruit als tussendoortje
Een stuk fruit zoals een appel of een peer is een prima snack; het is lekker en makkelijk mee te nemen. Alle fruitsoorten bevatten vezels, maar sommige soorten aanzienlijk meer dan andere. Een kleine peer bijvoorbeeld zorgt voor vijf gram vezels, terwijl een cup (ca. 240 ml) watermeloen één gram bevat. Bessen en appels bevatten ook veel vezels. De vezels uit fruit kunnen het gevoel van verzadiging vergroten, vooral als ze worden gecombineerd met vetrijke en/of eiwitrijke voeding, zoals notenboter of kaas.
Kortom: Fruit is een prima snack. Vezelrijke vruchten zijn onder andere peren, appels en bessen.
5. Kies volkorengranen in plaats van geraffineerde
Volkorengraan is bijna niet bewerkt; de graankorrel blijft intact. Geraffineerd graan daarentegen is ontdaan van de vitamine bevattende kiem en de vezelrijke zemel. Dit zorgt ervoor dat het graan langer goed blijft, maar het neemt ook de meest voedzame delen van het graan weg, waarbij alleen snel opneembare koolhydraten overblijven. Vervang de geraffineerde granen in je dieet door volkorengranen. Probeer, naast havermout of bruine rijst eens:
- Amarant
- Sorghum
- Boekweit
- Freekeh
- Gierst
- Quinoa
Kortom: Van volkorengranen blijven de kiemen en zemelen behouden, waardoor ze voedzamer zijn dan geraffineerde granen.
6. Neem een vezelsupplement
Je kunt je voedingsstoffen het best uit voeding halen, ook de vezels. Maar als je weinig vezels binnenkrijgt kun je overwegen om een supplement te nemen. De werking van sommige supplementen wordt ondersteund door bewijs:
- Guarvezels: Als supplement kan guar het gevoel van verzadiging bevorderen en de algehele calorieëninname kan daardoor afnemen. Het wordt ook in bewerkt voedsel gebruikt als verdikkingsmiddel of textuurverbeteraar.
- Psyllium: Dit is het hoofdbestanddeel in Metamucil, een populair vezelsupplement tegen verstopping. Uit een onderzoek bleek dat psyllium zorgt voor minder honger tussen de maaltijden.
- Glucomannan: Deze vezel wordt aan sommige vetvrije zuivelproducten toegevoegd om de textuur te verbeteren. Het is het hoofdingrediënt in shirataki- ofwel konjac-noedels. Als supplement zorgt het voor snellere verzadiging en minder eetlust.
- Bèta-glucanen: Deze soort vezels zitten in haver en gerst. In de darmen worden ze gefermenteerd en werken ze als prebiotica die het gezonde darmmicrobioom bevorderen.
Er zijn echter twee belangrijke nadelen van supplementen. Ten eerste kunnen ze zorgen voor buikpijn en opgeblazenheid. Om dit te voorkomen moet je een vezelsupplement langzamerhand invoeren en veel water drinken. Ten tweede kunnen de supplementen de opname van bepaalde medicijnen verhinderen, dus neem je medicijnen ten minste één uur voor of 4 uur na het supplement in.
Kortom: Er zijn een aantal veelbelovende supplementen te verkrijgen. Maar als je al veel en gevarieerde onbewerkte plantaardige voeding eet heb je die waarschijnlijk niet nodig.
7. Eet chiazaad
Chiazaadjes zijn enorm sterke krachtcentrales. Ze bevatten veel omega 3-vetzuren, eiwitten, vitamines en mineralen en daarnaast ook 11 gram vezels per 28 gram (ounce). Deze kleine zaadjes worden geleiachtig in water en bestaan voor 95% uit onoplosbare vezels. Onoplosbare vezels zorgen ervoor dat je spijsvertering goed op gang blijft en ze zijn belangrijk voor de gezondheid van je dikke darm. Ook hangen ze samen met een lager risico op diabetes. Andere zaden, zoals lijn-, sesam- en hennepzaad, hebben soortgelijke voedingswaardeprofielen en ook dit zijn goede keuzes.
Kortom: Chiazaad levert onoplosbare vezels, die een normale spijsvertering bevorderen en het risico op diabetes verkleinen.
8. Neem hele vruchten en groenten, niet het sap
Voorstanders van juicing zeggen dat sap – vooral koudgeperst groentesap – een goede manier is om veel groenten aan je dieet toe te voegen. En inderdaad, sap kan veel micronutriënten bevatten. Maar zelfs in ongepasteuriseerde, koudgeperste sappen zitten geen vezels meer, waardoor alleen de geconcentreerde koolhydraten overblijven, en dan voornamelijk in de vorm van suikers. Hoewel groentesappen minder suiker bevatten dan fruitsapjes, zitten er toch veel minder vezels is dan je krijgt als je de hele groente eet.
Kortom: Eet fruit en groente in de oorspronkelijke vorm in plaats van er sap van maken; dat zorgt ervoor dat je meer vezels binnenkrijgt en minder suiker.
9. Eet avocado’s
Avocado’s zijn ontzettend voedzaam. Het romige, groene vruchtvlees is niet alleen rijk aan gezonde enkelvoudig onverzadigde vetzuren – het zit ook tjokvol met vezels. Een halve avocado bevat wel vijf gram vezels. Avocado’s zijn in verband gebracht met een verbeterde hartgezondheid en met een betere kwaliteit van voedingsgewoontes en inname van voedingsstoffen in het algemeen. Je kunt avocado gebruiken in plaats van boter of je kunt het in salades en andere gerechten verwerken.
Kortom: Avocado’s zitten vol met enkelvoudig onverzadigde vetzuren en vezels. Ze zijn een gezond alternatief voor veel andere soorten vet.
10. Neem noten en zaden als tussendoortje of verwerk ze in recepten
Noten en zaden leveren eiwitten, vet en vezels. Dertig gram amandelen bevat drie gram vezels. Ook zijn ze rijk aan onverzadigde vetten, magnesium en vitamine E. Bovendien zijn ze veelzijdig; je kunt ze goed bewaren en ze bevatten veel voedingsstoffen, waardoor ze ideaal zijn om bij de hand te hebben als snack. Je kunt ze in recepten gebruiken voor de extra voedingsstoffen en vezels die erin zitten.
Kortom: Zaden en noten zorgen voor eiwitten, gezonde vetten en vezels in de voeding. Ze zijn ideaal als snack of om in recepten te gebruiken.
11. Gebruik meel met veel vezels om te bakken
Als je bakt, kies dan een meelsoort die extra voedingsstoffen toevoegt aan je muffins, brood en andere bakproducten. Je kunt witmeel makkelijk vervangen door volkorenmeel. Dit fijne meel bevat drie keer zoveel vezels als witte meelsoorten. Sommige andere meelsoorten zijn nog vezelrijker. Dertig gram kokosmeel bijvoorbeeld bevat elf gram vezels, terwijl evenveel sojameel slechts vijf gram bevat. Verscheidene andere meelsoorten die niet van tarwe gemaakt zijn bevatten ongeveer drie gram vezels per 30 gram – net zoveel als volkorentarwemeel. Daaronder vallen onder andere amandel-, hazelnoot- kikkererwten- boekweit- en gerstmeel.
Kortom: Vervang meel door alternatieve soorten, waaronder volkorenmeel en meelsoorten gemaakt uit noten, kokosnoot en andere (glutenvrije) volkorengranen.
12. Eet bessen
Bessen zijn ontzettend vezelrijk. Het hoogste gehalte aan vezels vind je in frambozen of bramen, met 8 gram per vezels per cup. Andere goede keuzes zijn aardbeien (3 gram) en blauwe bessen (4 gram). Bessen bevatten meestal ook minder suiker dan andere fruitsoorten. Voeg bessen toe aan muesli en salades of eet ze met yoghurt als gezonde snack. Verse en ingevroren bessen zijn even gezond.
Kortom: Bessen horen tot de vezelrijkste, meest suikerarme vruchten. Eet ze vers of uit de diepvries.
13. Voeg veel peulvruchten toe aan je dieet
Peulvruchten – bonen, erwten en linzen – vormen een belangrijk onderdeel van veel traditionele diëten. Er zitten veel vezels in en daarnaast ook eiwitten, koolhydraten, vitamines en mineralen. Een cup gekookte bonen kan wel tot 75% van je dagelijkse vezelbehoefte vervullen. Een paar keer per week je vlees in de maaltijd vervangen door peulvruchten hangt samen met een langere levensduur en een lager risico op verscheidene chronische ziektes. Dat deze positieve effecten optreden zou gedeeltelijk kunnen komen door de positieve invloed die peulvruchten hebben op het darmmicrobioom. Er zijn verschillende manieren om je consumptie van peulvruchten op te voeren:
- Gebruik hummus en andere bonendips.
- Voeg gepureerde of hele bonen toe aan je gehaktschotels.
- Voeg gekookte bonen of linzen toe aan je salades.
Kortom: Bonen zijn zeer voedzaam en ze kunnen bijdragen aan het verminderen van het risico op chronische ziektes. Er zitten veel eiwitten en vezels in.
14. Schil de appels, komkommers en zoete aardappels niet
Als je fruit en groenten schilt, haal je vaak de helft van de vezels weg. Een kleine appel bevat bijvoorbeeld 4 gram vezel, maar een geschilde appel maar 2 gram. Zo bevat ook een kleine aardappel 4 gram, waarvan 2 gram in de schil. Hoewel komkommers niet zo veel vezels bevatten, zit er toch 2 gram in een komkommer, waarvan de helft in de schil. De soort vezel die in de schil van fruit en groenten zit is meestal de onoplosbare variant.
Kortom: Fruit- en groenteschillen zijn rijk aan vezels, die bijdragen aan een gezonde spijsvertering en die verstopping voorkomen.
15. Lees etiketten om voeding met veel vezels te kiezen
De ideale manier om vezels binnen te krijgen is door het eten van onbewerkte plantaardige voeding. Als je echter toch bewerkte voeding eet, kun je het best zorgen voor vezelrijke producten. In bijvoorbeeld yoghurt, mueslirepen, ontbijtgranen en soepen zitten vaak functionele vezels, die uit natuurlijke bronnen zijn gehaald en vervolgens aan het voedsel zijn toegevoegd. Veel voorkomende namen die je op de etiketten kunt vinden zijn bijvoorbeeld inuline of polydextrose. Lees ook het etiket met de voedingswaardes om te zien hoeveel gram vezels het per portie bevat. Meer dan 2,5 gram per portie kun je beschouwen als een goede bron en 5 of meer gram is uitstekend.
Kortom: Als je bewerkte voedingsmiddelen koopt, check dan op het etiket of er vezels inzitten. Kijk ook op het voedingswaarde-etiket hoeveel vezels er per portie inzitten.
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From there, the water will travel to the filtering system, secondary disinfection system (if supplied), heating system, and finally to the chemical injection points before returning to the pool.
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This page was final edited on 9 October 2024, at 07:33 (UTC).
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Items of the 60th Infantry Regiment started disembarking troops and supplies.
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While the heat pump is working, it’s regular for condensation water to drip from it – particularly in humid circumstances.