膳食纤维与保健【精选-】

按一下以編輯母片標題樣式,按一下以編輯母片,第二層,第三層,第四層,第五層,*,*,膳食纖維與保健,謝明哲,M. J. Shieh,臺北醫學大學公共衛生暨營養學院,保健營養學系、研究所,9/27/2024,1,現代人的大毛病之一：纖維質缺乏症,1,、痔瘡、憩室病、,2,、盲腸炎、膽結石、高血壓、,3,、 肥胖、缺血性心臟病。,便秘,大腸癌,糖尿病,1,9/27/2024,2,一、膳食纖維質(Dietary fiber)是什麼？,膳食纖維質亦稱食物纖維，為植物的,支柱組織,及其,種子的保護膜,，可視為植物,細胞壁,的主要成分。,2,9/27/2024,3,植物細胞-食物纖維,3,9/27/2024,4,細胞壁,纖維素,半纖維素,木質素,果膠,細胞內之黏性物質,果膠,植物膠,不溶於水,溶於水,4,9/27/2024,5,1.纖維質(Cellulose),2.半纖維質(Hemicellulose),3.植物膠(Gums),4.黏質(Mucilages),5.果膠(Pectins),6.木質素(Lignin),二、膳食纖維質包括那幾種？,其中15為多醣類,5,9/27/2024,6,不被人體消化道之酵素所分解,之,4,及木質素。,多醣類,三、膳食纖維質的定義為何？,6,9/27/2024,7,1.促進腸道,5,。,2.吸附,6,保水性、膨潤性。,3.增加糞便容積,4.,7,腸內食物通過腸道時間。,四、膳食纖維質有什麼特性？,蠕動,水分,縮短,7,9/27/2024,8,5.對陰陽離子之交換能力。,6.有吸著有機物質及無機物質之能力。,7.改變腸道細菌的種屬。,8.過量攝取阻礙營養素的吸收。,四、膳食纖維質有什麼特性？,8,9/27/2024,9,白米飯、白麵包、白糖、果汁,五、現代人的食物為何是缺乏膳食纖維質,的食品？,油、醋、汽水、可樂、茶、礦泉水、,運動飲料、酒、肉、魚、蛋、奶、豆漿,低纖維質食品,無纖維食品,9,9/27/2024,10,五、現代人的食物為何是缺乏膳食纖維質,的食品？,水果去皮、打果汁濾渣,低纖維質,蔬菜嗜嫩葉、幼芽、攝食少量,低纖維質,10,9/27/2024,11,6.攝食低纖維或無纖維質飲食對人體有什麼不良影響？,低纖維或無纖維質飲食,食物攝取量增加,小腸消化的變化,營養素的吸收增加,糞便容積量減少,腸蠕動降低,腸內細菌改變,(多厭氧性),代謝變化,通過腸道時間延長,糞便停滯時間延長,腸道內代謝的改變,致癌物或毒性物,之生成增加,膽固醇、三酸,甘油酯、膽酸,之代謝變化,脂質、,醣類代,謝的變,化,肥,胖,腹壓上升 腸管內壓上升,便,秘,靜脈,異常,橫膈膜突出,痔,瘡,腸憩,室症,大腸,息肉,大腸癌,膽,結,石,缺血,性心,臟病,糖尿病,肥,胖,腸道疾病,代謝性疾病,11,9/27/2024,12,1. 預防及紓解便秘,七、膳食纖維質有什麼生理作用？,因為：1)增加糞便量，刺激大腸,8,。,2)吸附水分，使糞便膨潤柔軟。,蠕動,12,9/27/2024,13,因為：膳食纖維質可與,9,、膽鹽結合,增加排泄，促使肝中,10,再代,謝為膽酸，以彌補排失之膽酸，,減少膽固醇吸收。,七、膳食纖維質有什麼生理作用？,2. 降低血膽固醇，減少心臟病罹患率,膽酸,膽固醇,13,9/27/2024,14,14,9/27/2024,15,七、膳食纖維質有什麼生理作用？,3.預防大腸癌及病變,致癌物,毒性物質,因為：1)腸內細菌多為好氧性細菌，減少,11,生成。,2)降低,b,-醛醣酸 的活性，,減少,12,的生成。,每,酉,15,9/27/2024,16,3)減少致癌物或毒性物質與腸壁接觸時間。,4)吸水保水性增加，稀釋致癌物或毒性物質,之濃度。,5)降低黏液素 活性，維持腸道,13,。,每,酉,完整性,16,9/27/2024,17,4.憩室病及痔瘡的預防,七、膳食纖維質有什麼生理作用？,因為：減少腸內,14,。,壓力,17,9/27/2024,18,18,9/27/2024,19,七、膳食纖維質有什麼生理作用？,5.促進毒性物質的排泄,吸著毒性物質,(如鎘、界面活性劑、紅色2號等),預防或減少其吸收及預防其對消化道組織的作用,降低,b,-醛醣酸 的活性,每,酉,減少毒性物質之釋出,19,9/27/2024,20,七、膳食纖維質有什麼生理作用？,6.糖尿病治療上的應用,延遲及抑制糖類的吸收,延遲血糖上升的作用,提高耐糖能力,；,減少降血糖藥物或胰島素的劑量,促進糖尿病病情的穩定,20,9/27/2024,21,因為：1)能增加咀嚼感，且易有,15,，,而減少食物攝取量減少熱量攝取量,2)促進蠕動，降低食物在腸道停留時間，,減少營養素吸收。,七、膳食纖維質有什麼生理作用？,7.控制體重的輔助劑,飽食感,21,9/27/2024,22,因為：增加咀嚼，促進,16,分泌，,有清潔牙齒及稀釋,17,物質,的作用。,七、膳食纖維質有什麼生理作用？,8.降低齲齒(蛀牙)的發生率,唾液,酸性,22,9/27/2024,23,1.主食品：多吃糙米或胚芽米、全麥麵包。,2.水果、蔬菜：,每天要適量攝食，,外皮可食者最好連皮一起吃，,水果的渣也儘量嚥下，,打果汁不要過濾。,八、如何攝取高膳食纖維質？,23,9/27/2024,24,竹筍、蘆筍、芹菜、絲瓜、菠菜、白菜、,金針、菜豆、空心菜、莧菜、整粒豆類、,胡蘿蔔、馬鈴薯、蕃茄、海藻類、梨子、,番石榴、楊桃、桃子、柑橘、李子、草莓、蘋果等。,九、那些蔬菜、水果富含膳食纖維質？,24,9/27/2024,25,多量攝食，,可能影響礦物質及維生素的吸收。,十、膳食纖維質有什麼不良的影響？,25,9/27/2024,26,十一、每天宜攝食多少量膳食纖維質？,約20 公克,飲食範例,早 餐,膳食纖維質,全麥土司 2 片 4 g,蕃茄 半個 1 g,牛奶 1 杯 0 g,沙拉醬 1 茶匙 0 g,午 餐,糙米飯 1 碗 8 g,甘藍菜 半碗 1 g,雞腿 1 隻 0 g,葡萄柚 1 個 2 g,晚 餐,膳食纖維質,白米飯 1 碗 4 g,青豆仁 半碗 1 g,洋蔥豬排 1 塊 0 g,草莓 7 個 1 g,(或蓮霧) (2個),共 22 g,26,9/27/2024,27,十二、膳食纖維質對降低腸道疾患及對代謝的影響,膽固醇,高血壓,結石,促進唾液分泌,減少齲齒(蛀牙),營養素吸收減少,減少熱量攝取,減少糖類吸收,減少膽固醇吸收、增加膽酸排泄,減少中性脂肪吸收,體重控制、減少肥胖,降低膽結石,減少心臟病,糖尿病病情控制,減少血,22,離子交換作用,陽離子吸著,陰離子吸著,促進有害物質排泄,鈣排泄,鈉排泄,減少,20,減少尿道,21,吸著水分、保水及,膨潤效果,腸管內壓正常,增加糞便量,減少有害細菌,促進有害物質排泄,稀釋有害物質生成,減少大腸癌,腸內細菌正常,腸蠕動促進,促進排便,減少,18,腹壓正常,減少靜脈異常,減少憩室症、,19,、息肉,膳食纖維質,便秘,痔瘡,27,9/27/2024,28,謝謝大家,敬祝各位健康快樂,9/27/2024,29,5pJ%cwQ0kEX7rL*eyS2mFZ9tN(gAU4nH!bvO-iCW5pJ%dwQ0kEX7rL*fyS2mGZ9tN)gAU4oH!bvP-iCW6pJ%dxQ0kEY7rL*fyS2mG#9tN)hAU4oI!bvP+iCW6qJ%dxR0kEY8rL*fzS2mG#9tN)hAU4oI$bvP+jCW6qK%dxR1kEY8sL*fzT2mG#atN)hBU4oI$bvP+jDW6qK&dx+jDX6qK&exR1lFY8sM(fzT3nG#auO)hBV5pI$cwQ+jDX7qK&eyR1lFZ8sM(gzT3nH#auO-hBV5pI$cwQ0jDX7rK&eyS1lFZ9sM(gAT3nH!auO-iBV5pJ$cwQ0jDX7rK&eyS2lFZ9tM(gAU3nH!buO-iCV5pJ%cwQ0kDX7rL&eyS2lFZ9tN(gAU4nH!bvO-iCW5pJ%dwQ0kEX7rL*eiCW6pJ%dxQ0kEY7rL*fyS2mGZ9tN)gAU4oH!bvP-iCW6pJ%dxQ0kEY8rL*fzS2mG#9tN)hAU4oI!bvP+iCW6qJ%dxR0kEY8rL*fzT2mG#atN)hBU4oI$bvP+jCW6qK%dxR1kEY8sL*fzT2mG#auN)hBV4oI$cvP+jDW6qK&dxR1lEY8sM*fzT3mG#auN)hBV4oI$cwP+jDX6quO)hBV5oI$cwP+jDX6qK&exR1lFZ8sM(gzT3nH#auO-hBV5pI$cwQ+jDX7qK&eyR1lFZ8sM(gzT3nH!auO-iBV5pJ$cwQ0jDX7rK&eyS1lFZ9sM(gAT3nH!auO-iCV5pJ%cwQ0kDX7rL&eyS2lFZ9tM(gAU3nH!buO-iCV5pJ%dwQ0kEX7rL*eyS2mFZ9tN(gAU4nH!bN)gAU4oH!bvP+iCW6qJ%dxR0kEY8rL*fzS2mG#9tN)hAU4oI!bvP+iCW6qK%dxR1kEY8sL*fzT2mG#atN)hBU4oI$bvP+jCW6qK%dxR1kEY8sM*fzT3mG#auN)hBV4oI$cvP+jDW6qK&dxR1lEY8sM*fzT3nG#auO)hBV5oI$cwP+jDX6qK&)hBV5oI$cwP+jDX7qK&eyR1lFZ8sM(gzT3nH#auO-hBV5pI$cwQ+jDX7qK&eyS1lFZ9sM(gAT3nH!auO-iBV5pJ$cwQ0jDX7rK&eyS1lFZ9tM(gAU3nH!buO-iCV5pJ%cwQ0kDX7rL&eyS2lFZ9tM(gAU3nH!bvO-iU4oH!bvP-iCW6pJ%dxQ0kEY7rL*fyS2mG#9tN)hAU4oI!bvP+iCW6qJ%dxR0kEY8rL*fzS2mG#9tN)hAU4oI$bvP+jCW6qK%dxR1kEY8sL*fzT2mG#atN)hBU4oI$bvP+jDW6qK&dxR1lEY8sM*fzT3mG#auN)hBV4oIM*fzT3nG#auO)hBV5oI$cwP+jDX6qK&exR1lFY8sM(fzT3nG#auO-hBV5pI$cwQ+jDX7qK&eyR1lFZ8sM(gzT3nH#auO-hBV5pJ$cwQ0jDX7rK&eyS1lFZ9sM(gAT3nH!auO-iBV5pJ$cwQ0jDX7rL&eySkEX7rL*eyS2mFZ9tN(gAU4nH!bvO-iCW5pJ%dxQ0kEY7rL*fyS2mGZ9tN)gAU4oH!bvP-iCW6pJ%dxQ0kEY8rL*fzS2mG#9tN)hAU4oI!bvP+iCW6qJ%dxR0kEY8rL*flEY8sM*fzT3mG#auN)hBV4oI$cwP+jDX6qK&exR1lFY8sM(fzT3nG#&exR1lFZ8sM(gzT3nH#auO-hBV5pI$cwQ+jDX7qK&eyR1lFZ8sM(gAT3nH!auO-iBV5pJ$cwQ0jDX7rK&eyS1lFZ9s)gAU4oH!bvP-iCW6pJ%dxQ0kEY7rL*fyS2mG#9tN)hAU4oI!bvP+iCW6qJ%dxR0kEY8rL*fzS2mG#9tN)hAU4oI$bvP+jCW6qK%dxR1kEY8sL*fzT2mG#atN)hBU4oI$bvP+jDI$cwP+jDX6qK&exR1lFZ8sM(gzT3nH#auO-hBV5pI$cwQ+jDX7qK&eyR1lFZ8sM(gzT3nH!auO-iBV5pJ$cwQ0jDX7rK&eyS1lFZ9sM(gAT3nH!auO-iCV5pJ%cwQW5pJ%dwQ0kEY7rL*fyS2mGZ9tN)gAU4oH!bvP-iCW6pJ%dxQ0kEY7rL*fyS2mG#9tN)hAU4oI!bvP+iCW6qJ%dxR0kEY8rL*fR1kEY8sM*fzT3mG#auN)hBoI$cvP+jDX6qK&exR1lFY8sM(fzT3nG#auO)hBV5oI$cwP+jDX6qK&exR1lFZ8sM(gzT3nZ9sM(gAT3nH!auO-iBV5pJ$cwQ0jDX7rL&eyS2lFZ9tO-iCW5pJ%dwQ0kEX7rL*fyS2mGZ9tN)gAU4oH!bvP-iCW6pJ%)gAU4oI!bvP+iCW6qJ%dxR0kEY8rL*fzS2mG#9tN)hAU4oI!bvP+iCW6qK%fzT3mG#auN)hBV4oI$cvP+jDW6qK&exBV5oI$cwP+jDX6qK&exR1lFY8sM(fzT3nH#auO-hBV5pI$cwQ+jDX7qK&eyR1lFZ8sM(gzT3pJ%cwQ0kDX7rL&wQ0kEX7rL*eyS2mFZ9tN)gAU4oH!bvP-iCW6pJ%dxQ0kEY7rL*fyS2mGZ9tN)gAU4oH!bvP+iCW6qJ%dxR0kE#atNR1lEY8sM*fzT3mG#auN)hBV4oI$cvP+jDW6qK&dxR1lEY8sM(fzT3nG#auO)hBV5oI$cwP+jDX6qK&exR1lFY8sM(fzTZ9sM(gAT3nH!auO-iBV5pJ$cwQ0kDX7rL&eyS2lFZ9tM(gAU3nH!buO-iCV5pJ%cwQ0kDX7rL*eyS2mFZ9tN(gAU4nH!bP+iCW6qK%dxR1kEY8sL*fzT2mG#atN)hBU4oI$bvP+jCW6qK%dxR1lEY8sM*fzT3mG#auN)hBV4oI$cvP+jDW6qK&djDX7qK&eyR1lFZ8sM(gzT3nH#auO-hBV5pJ$cwQ0jDX7rK&eyS1lFZ9sM(gAT3nH!auO-iBV5pJ$cwQ0kDX7rL&0kEX7rL*eyS2mFZ9tN)gAU4oH!bvP-iCW6pJ%dxQ0kEY7rL*fyS2mGZ9tN)gAU4oI!bvP+iCW6qJ%dxR0kEY8dxR1lEY8sM*fzT3mG#auN)hBV4oI$cvP+jDW6qK&dxR1lEY8sM(fzT3nG#auO)hBV5oI$cwP+jDX6qK&exRlFZ9tM(gAU3nH!buO-iCV5pJ%cwQ0kDX7rL&eyS2mFZ9tN(gAU4nH!bvO-iCW5pJ%dwQ0kEX7rL*eyS2mrL*fzS2mG#9tN)hAU4oI!bvP+iCW6qK%dxR1kEY8sL*fzT2mG#atN)hBU4oI$bvP+jCW6qK%dxR1lEY&exR1lFY8sM(fzT3nH#auO-hBV5pI$cwQ+jDX7qK&eyR1lFZ8sM(gzT3nH#auO-hBV5pJ$cwQ0jDXrL*eyS2mFZ9tN)gAU4oH!bvP-iCW6pJ%dxQ0kEY7rL*fyS2mGZ9tN)gAU4oH!bvP+iCW6qJ%dxRW6qK%dxR1lEY8sM*fzT3mG#auN)hBV4oI$cvP+jDW6qK&dxR1lEY8sM(fzT3nG#auO)hBV5oI$eyRV5pJ$cwQ0jDX7rK&eyS1lFZ9sM(gAT3nH!auO-iBV5pJ$cwQ0kDX7rL&eyS2lFZ9tM(gAW5pJ%dwQ0koH!bvP-iCW6pJ%dxQ0kEY7rL*fyS2mGZ9tN)gAU4oI!bvP+iCW6qJ%dxR0kEYatN)hBU4oI$cvP+jDW6I$cwP+jDX6qK&exR1lFY8sM(fzT3nG#auO-hBV5pI$cwQ+jDX7sM(gAT3nH!auO-iCV5pJ%cwQ0kDX!buO-iCV5pJ%cwQ0kDX7rL*eyS2mFZ9tN(gAU4nH%dxQ0kEY7rL*fyS2mG#9tN)hAU4oI!bvP+iCW6qJN)hAU4oI!bvP+jCW6qK%dxR1kEYauN)hBV4oI$cvP+jDX6qK&exR1lFY8sM(fzT3nG#auO)hBV5oIauO-hBV5pJ$cwQ0j7rK&eyS1lFZ9sM(gAT3nH!buO-iCV5pJ%cwQ0kDX7rL&eyS2lFZ9tM(gAU3nH!bN)iCW6qJ%dxR0kEY8rL*fzS2mG#9tN)hBU4oI$bvP+jCW6qK%dxR1kEY8sL*fzT2mGM(fzT3nG#auO)hBV5oI$cwP+jDX6qK&exR1lFZ8sM(gzT3nH#auO-hBV5pI$cwQV5pJ%cwQ0kDX7rL&eyS2lFZ9tM(gAU3nH!buO-iCW5pJ%dwQ0kEX7rL*eyS2mF9tN)hBU4oI$bvP+jCW6qK%dxR1kEY8sL*fzT2mG#atN)hBU4oI$cvP+jDW6qKP+jDX6qK&exR1lFZ8sM(gzT3nH#auO-hBV5pI$cwQ+jDX7qK&eyR1lFZ8sM(2lFZ9tM(gAU3nH!buO-iCW5pJ%dwQ0kEX7rL*eyS2mFZ9tN(gAU4nH!bvO-ioI!bvP+iCW6qJ%dxR0kEY8rL*fzS2mG#atN)hBU4oI$bvP+jCW6qK%dxR1kG#sM(gzT3nH#auO-hBV5pI$cwQ+jDX7qK&eyR1lFZ8sM(gAT3nH!auO-iBX7rL&eyS2lFZ9tM(gAU4nrL*eyS2mFZ9tN(gAU4nH!bvO-iCW5pJ%dwQ0mG#9tN)hAU4oI!bvP+iCW6qJ%dxR0kEY8sL*fzT26qK%dxR1kEY8sL*fBV5oI$cwP+jDX6qK&exR1lFY8sM(fzT3nG#auO)hBV5oI$cwQ+jDX7qKQ0jDX7rK&eyS2lFZ9tM(gAU3nH!buO-iCV5pJ%cwQ0kDX7rL&eyS2lF9tN)hAU4oI!bvP+iCW6qJ%dxR0kEY8sL*fzT2mG#atN)hBU4oI$bvP+5oI$cwP+jDX6qK&exR1lFY8sM(fzT3nG#auO)hBV5oI$cwQ+jDX7qKQ0jDX7rK&eyS2lFZ9tM(gAU3nH!buO-iCV5pJ%cwQ0kDX7rL&eyS2oH!bvP-iCW6pJN)gAU4oH!bvP-iCW6qJ%dxR0kEY8rL*fzS2mG#9tP+jCW6qK&dxR1lEY8sM*fzT3mG#auN)hBV4o#auO)hBV5oI$cwQ+lFZ9sM(gAT3nH!auO-iBV5pJ$cwQ0kDX7rL&eyS2lFZ9tM(gAU3ntN)gAU4oH!bvP-iCW6p,9/27/2024,30,