1
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
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28)","#pibtn-icon-font-size":"16px","#continue-text":"Jatka ostoksia","#continue-display":"inline-block","#continue-width":"100px","#continue-height":"42px","#continue-effect-hover":"raise","#continue-font-size":"13px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(255, 255, 255)","#continue-background-color":"rgb(128, 83, 157)","#continue-background-color-hover":"rgb(240, 128, 80)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"5px","#checkout-text":"Kassa","#checkout-display":"block","#checkout-width":"100px","#checkout-height":"42px","#checkout-effect-hover":"raise","#checkout-font-size":"13px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 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{"#popup-showup-effect":"bounceDownIn","#popup-width":"850px","#popup-font-family":"News_Cycle","#popup-padding":"30px","#popup-background-color":"rgb(255, 255, 255)","#popup-border-width":"0px","#popup-border-color":"rgb(255, 255, 255)","#popup-border-radius":"5px","#product-title-display":"inline","#product-title-font-size":"16px","#product-title-font-weight":"700","#product-title-font-style":"normal","#product-title-text-decoration":"none solid rgb(0, 0, 0)","#product-title-text-align":"left","#product-title-color":"rgb(0, 0, 0)","#success-alert-text":"Product successfully added to your shopping cart","#success-alert-display":"block","#success-alert-font-size":"18px","#success-alert-font-weight":"700","#success-alert-font-style":"normal","#success-alert-text-decoration":"none solid rgb(40, 167, 69)","#success-alert-text-align":"left","#success-alert-color":"rgb(40, 167, 69)","#additional-quantity-text":"Quantity","#additional-subtotal-text":"Subtotal","#additional-total-text":" Total ","#additional-display":"block","#additional-font-size":"14px","#additional-font-weight":"400","#additional-font-style":"normal","#additional-text-decoration":"none solid rgb(0, 0, 0)","#additional-text-align":"left","#additional-color":"rgb(0, 0, 0)","#item-count-text-text":"There are {number} tems in your cart.","#item-count-text-display":"block","#item-count-text-font-size":"18px","#item-count-text-font-weight":"700","#item-count-text-font-style":"normal","#item-count-text-text-decoration":"none solid rgb(0, 0, 0)","#item-count-text-text-align":"left","#item-count-text-color":"rgb(0, 0, 0)","#cart-note-text":"Add a note for admin","#cart-note-display":"block","#cart-note-font-size":"14px","#cart-note-font-weight":"700","#cart-note-font-style":"normal","#cart-note-text-decoration":"none solid rgb(0, 0, 0)","#cart-note-text-align":"left","#cart-note-color":"rgb(0, 0, 0)","#continue-text":"CONTINUE SHOPPING","#continue-display":"inline-flex","#continue-width":"170px","#continue-height":"43px","#continue-font-size":"12px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(228, 228, 228)","#continue-background-color":"rgb(0, 0, 0)","#continue-background-color-hover":"rgb(0, 0, 0)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"0px","#checkout-text":"PROCEED TO CHECKOUT","#checkout-display":"inline-flex","#checkout-width":"169px","#checkout-height":"43px","#checkout-font-size":"12px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 255)","#checkout-color-hover":"rgb(228, 228, 228)","#checkout-background-color":"rgb(0, 0, 0)","#checkout-background-color-hover":"rgb(0, 0, 0)","#checkout-border-width":"0px","#checkout-border-color":"rgb(0, 0, 0)","#checkout-border-color-hover":"rgb(0, 0, 0)","#checkout-border-radius":"0px","#tocartbtn-text":"GO TO CART","#tocartbtn-display":"none","#tocartbtn-width":"160px","#tocartbtn-height":"41px","#tocartbtn-font-size":"12px","#tocartbtn-font-weight":"400","#tocartbtn-font-style":"normal","#tocartbtn-text-decoration":"none solid rgb(255, 255, 255)","#tocartbtn-color":"rgb(255, 255, 255)","#tocartbtn-color-hover":"rgb(224, 224, 224)","#tocartbtn-background-color":"rgb(0, 0, 0)","#tocartbtn-background-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-width":"0px","#tocartbtn-border-color":"rgb(0, 0, 0)","#tocartbtn-border-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-radius":"0px"}
{"#stickybar-display":"none","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(246, 247, 251)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(37, 37, 37)","#stickybar-buynow-background-color-hover":"rgb(37, 37, 37)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"15px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(242, 108, 79)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"2px"}
{"#stickybar-action":"goto_checkout","#stickybar-display":"flex","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(17, 17, 17)","#stickybar-buynow-background-color-hover":"rgb(17, 17, 17)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(242, 108, 79)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(255, 255, 255)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(0, 0, 0)","#stickybar-buynow-background-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 254, 254)","#stickybar-buynow-color":"rgb(255, 254, 254)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(244, 72, 35)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"0px"}
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Tiedätkö miksi kuitu on tärkeää diabeetikolle?

Tiedätkö miksi kuitu on tärkeää diabeetikolle?

Kuidut diabeteksen hoidossa

Diabeteksen ja hiilihydraattien yhteydessä korostetaan yleensä vain sokerin välttämistä. Hiilihydraatteihin liittyen vähemmän huomiota valitettavasti saavat kuidut, vaikka runsaskuituinen ja siten ainakin jonkin verran hiilihydraatteja sisältävä ruokavalio on vahvasti yhdistetty diabeteksen ehkäisyyn ja parempaan hoitoon.

 Erityisesti liukenevat kuidut ovat eduksi sokeritasapainon kohentamisessa. Liukoisia, geeliytyviä kuituja ovat esimerkiksi beetaglukaani, psyllium ja pektiini. Niiden verensokeria alentava vaikutus perustuu pääasiassa siihen, että ne hidastavat hiilihydraattien ja muiden ravintoaineiden imeytymistä niin, että verensokeri pysyy aterian jälkeen tasaisempana. Verensokerin lisäksi liukoiset kuidut vaikuttavat suotuisasti esimerkiksi kolesteroliarvoihin.

  Liukenemattomat kuidut, kuten vehnän leseet, lisäävät ulostemassaa ja parantavat siten suolen toimintaa ehkäisemällä sekä ummetusta että ripulia. Tietyt kuidut (esimerkiksi inuliini ja oligosakkaridit) toimivat hyvien suolistobakteerien ravintona ja parantavat siten suoliston kuntoa. Kun bakteeristo käyttää kuituja omaksi ravinnokseen, muodostuu sivutuotteena esimerkiksi lyhytketjuisia rasvahappoja, joista suoliston solut saavat energiaa ja toimivat siten paremmin.

  Kuituja on siis monenlaisia ja niillä kaikilla on omat hyötynsä. Yhteistä kuiduille on, että niistä ei juurikaan tule energiaa, mutta ne edistävät kylläisyyttä. Siten kuitupitoinen ruokavalio sopii hyvin myös painonhallintaan.

Miten kuituja saisi riittävästi?

Kuitujen saantia on helpointa lisätä suosimalla täysjyväviljatuotteita, sillä niissä kuitua on paljon. Perinteinen ruisleipä sisältää paljon liukenemattomia ja suolistomikrobistolle hyödyllisiä kuituja, kun taas kaura- ja ohrapuuro ovat erinomaisia beetaglukaanin lähteitä. Suomalainen ruokavalio on siis luonnostaan melko kuitupitoinen. Ruisleivän sijasta voi käyttää myös 100 % kaurasta valmistettuja leipiä, jotka sopivat erityisesti mahavaivoista kärsiville usein paremmin.

  Kuitupitoiset lisäkkeet ovat myös helppo tapa lisätä kuidun saantia. Valkoisen riisin, pastan ja perunan sijaan kannattaa opetella käyttämään esimerkiksi speltti- ja ohrahelmiä sekä vaikkapa kikherneistä ja pavuista valmistettuja pastoja.

  Palkokasvit sopivat erittäin hyvin myös diabeetikon ruokavalioon. Ne ovat paitsi ekologinen ja edullinen, myös runsaskuituinen vaihtoehto. Pavut, linssit ja herneet ovat todella täysipainoista syötävää, koska niissä on kuidun lisäksi myös reilusti hyvälaatuista proteiinia. Kokeile vaikkapa linssikeittoa tai soijarouheesta ja kidneypapuvuista valmistettua Chili sin Carnea täysjyväriisin kera.

  Maustamattomat pähkinät ja erityisesti siemenet ovat monipuolinen ja terveellinen lisä ruokavalioon. Esimerkiksi pellavan- tai chiansiemenet edistävät myös verensokerin hallintaa. Näitä öljykasvien siemeniä tosin voi käyttää vain ruokalusikallisen päivässä, jotta mahdollisten raskasmetallijäämien saanti ei nouse liian suureksi. Kuidun lisäksi siemenistä ja pähkinöistä saa myös pehmeitä rasvoja ja proteiinia. Muista maltti pähkinöidenkin käyttömäärissä, ettei energiansaanti huomaamatta nouse liian suureksi. Kourallinen pähkinöitä päivässä esimerkiksi välipalalla on sopiva määrä.

 
Monet kasviproteiinit ovat myös erinomaisia kuidun lähteitä.

Kasvikset, marjat ja hedelmät ovat myös hyviä kuitujen lähteitä, mutta yksistään niistä riittävää määrää on vaikeaa saada täyteen. Puoli kiloa kasviksia, marjoja ja hedelmiä syömällä voi saada n. 10 g kuitua, kun päivätavoite terveille ihmisille on 25-35 g ja diabetesta sairastaville vähintään 40 g.

Monipuolisuus kannattaa

Erilaisia kuidunlähteitä syömällä saa hyötyjä niistä kaikista. Tällöin suolisto toimii normaalisti, verensokeri ja kolesteroliarvot pysyvät hyvällä tasolla ja painonhallintakin helpottuu. Kuidun kylkiäisenä tulee yleensä myös roppakaupalla vitamiineja ja kivennäisaineita.

  Arkikäytössä kaikkien viljatuotteiden tulisi olla mahdollisimman kuitupitoisia eli vähintään 6 % kuitua sisältäviä. Näitä ovat esimerkiksi leivät, puurot, viljalisäkkeet (esim. pasta, ”lisäkejyvät”, couscous), murot ja myslit. Pavut, linssit ja herneet kannattaa ottaa myös omaan ruokavalioon mukaan. Salaatteihin tai puuron joukkoon voi ripotella siemeniä ja esimerkiksi välipalaksi nauttia kourallisen maustamattomia pähkinöitä. Vielä kun jokaiselle aterialle sisällyttää kasviksia, marjoja tai hedelmiä kourallisen tai pari, alkaa 40 g kuitua olla kasassa.

  Omaa kuidunsaantiaan voi arvioida esimerkiksi leipätiedotuksen kuitutestillä.

Lataa ilmainen kuvitettu ravitsemusoppaamme

Kirjoittanut:

Laillisettu ravitsemusterapeutti Kati Laine
Kati työskentelee Lempillä elintapavalmentaja ja ravintovalmennuksen asiantuntijana.