Vezels!

Vezels vezels vezels en nog eens vezels, je hebt vast wel eens voorbij horen komen dat vezels belangrijk zijn. Maar wat zijn vezels überhaupt en waarom zijn vezels dan zo belangrijk? 

Vezels zijn stofjes uit planten, waardoor ze onder andere voorkomen in groente, fruit en brood. Deze stofjes kan jouw maagdarmkanaal niet verteren, maar wat gebeurt er dan wel mee? Vezels komen terecht in jouw dikke darm en zorgen ervoor dat jouw darm goed werkt. Wanneer jouw darmen minder goed werken kun je last krijgen van obstipatie (verstopping) en geloof mij.. dat wil je niet! Wanneer je voldoende vezels eet, blijft je ontlasting zacht en hierdoor kan je gemakkelijk naar het toilet. Het is hierbij wel belangrijk dat je op tijd naar het toilet gaat en wat is dan op tijd? Dat is wanneer je aandrang voelt om te gaan. Wachten is niet goed, omdat de ontlasting dan te lang in jouw darmen blijft en hierdoor kan de ontlasting hard worden. Op deze manier kan je ook last van verstoppingen krijgen. Wanneer jij meerdere keren per week en zonder te persen naar het toilet kunt, dan zit het wel goed met jouw stoelgang!
Naast het feit dat vezels jouw darm goed laten werken, zorgen graanvezels ervoor dat de kans op het krijgen van hart- en vaatziekten, diabetes en darmkanker verminderd wordt! Daarnaast geven vezels een verzadigd gevoel, dat wil zeggen dat je door het eten van genoeg vezels sneller vol zit, waardoor je minder de neiging hebt om tussendoor te gaan snacken. 

Maar wat is dan genoeg? Het advies is om 30-40 gram vezels per dag binnen te krijgen, maar hoe doe je dat dan? Vezels kun je vooral halen uit volkoren graanproducten zoals zilvervliesrijst, volkoren pasta, volkoren brood/crackers. Maar daarnaast is het belangrijk om voldoende groente (250 gram/dag) en fruit (200gram/dag) te nuttigen. Naast deze producten zijn vezels ook terug te vinden in peulvruchten zoals, bonen, linzen en erwten. Het advies is om 1x/week peulvruchten te eten. 

Vezeltabel: onderstaande tabel geeft een overzicht van het gemiddelde vezelgehalte 

VoedingsmiddelEenheidGramVezels (gram)
Brood en broodvervangers
Roggebrood, donkerSnee453,7 
Mueslibrood Snee352,4
VolkorenbroodSnee352,3
MeergranenbroodSnee352,2
Knäckebröd, volkorenStuk101,4
KnäckebrödStuk101,2
KrentenbroodSnee351,2
Beschuit, volkoren Stuk100,9
WitbroodSnee300,8
BeschuitStuk100,3
Ontbijtgranen
Muesli met vruchten Voor 1 schaaltje453,8
BrintaVoor 1 schaaltje 353,7
HavermoutVoor 1 bord201,5
TarwezemelenEetlepel52,3
CornflakesVoor 1 schaaltje300,9
Aardappelen, peulvruchten, pasta en rijst
KapucijnersOpscheplepel604,8
Bruine/Witte bonenOpscheplepel604,3
Pasta, volkorenOpscheplepel451,9
QuinoaOpscheplepel501,4
Zilvervliesrijst Opscheplepel601,3
CouscousOpscheplepel601,0
AardappelenKlein500,8
PastaOpscheplepel450,6
Witte rijst Opscheplepel550,4 

Voedingscentrum, Z.D. 

Zoals je hierboven kunt zien bevat één snee roggebrood 2,9 gram meer vezels dan een snee witbrood! Dat is nog al een verschil… wanneer jij dus meer vezels binnen wilt krijgen door middel van brood, kan je het beste kiezen voor roggebrood, mueslibrood en volkoren of meergranenbrood dan voor een snee wit brood. Voor de ontbijtgranen zijn muesli, Brinta of havermout een bewustere keuze dan cornflakes. Daarnaast bevatten verschillende soorten zaden als: lijnzaad, chiazaad, sesamzaad, pompoenpitten en zonnebloempitten ook vezels en zijn lekker voor in een schaaltje Brinta, havermout of yoghurt/kwark.

Aan sommige producten worden vezels toegevoegd, zoals inuline. Dit wordt ook wel prebiotica genoemd, want het heeft effect op de groei van darmbacteriën en hierdoor kan de werking van jouw darm verbeteren. Lukt het niet om voldoende vezels binnen te krijgen, dan kan je deze speciale vezelproducten gebruiken (in overleg met arts/diëtist). Toch is een voeding met voldoende groente, fruit en volkorenproducten de beste manier om te profiteren van de gezondheidseffecten van vezels! Maar let op, want wanneer jij veel vezels tot je neemt, maar jij daarbij niet voldoende drinkt (1,5-2 liter/dag), kan je alsnog last van jouw darmen krijgen. Je hebt namelijk oplosbare vezels en niet oplosbare vezels. Oplosbare vezels vindt je vooral terug in groente en fruit en deze hebben geen water nodig om hun werking te doen. Niet oplosbare vezels daarin tegen wel, deze kunnen niet zonder vocht. Niet oplosbare vezels vindt je onder andere in volkoren graanproducten en peulvruchten. Ze werken als een spons en hebben vocht nodig om op te zwellen. Als je te weinig drinkt, werkt het zelfs averechts (verstopping!). Ik zeg, kom maar door met die 1,5 á 2 liter water per/dag! 

Dusssss wanneer jij voldoende gebruik maakt van groente, fruit, volkoren graanproducten en niet te vergeten voldoende vocht dan zullen jouw darmen héél blij met jou zijn! 

Posted by tahneevanlaere

This article has 172 comments

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