Bienfaits des fibres
- Votre alimentation
- Bienfaits des fibres
- Anatomy
- Structure
- Function
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Bienfaits des fibres
Les fibres alimentaires présentent de nombreux avantages:
- Elles retardent l’absorption des glucides (la glycémie s’élève de façon moins importante après le repas).
- Elles contribuent à la diminution du mauvais cholestérol sanguin, jouant un rôle dans la prévention des maladies cardiovasculaires.
- Elles participent à une saine gestion du poids par leur effet sur la satiété (effet rassasiant).
- Elles stimulent la croissance des bonnes bactéries intestinales (effet prébiotique).
- Elles préviennent la constipation en favorisant la régularité de la fonction intestinale.
Elles préviennent la constipation en favorisant la régularité de la fonction intestinale.
Les 2 types de fibres
Il existe deux types de fibres alimentaires: les fibres insolubles et les fibres solubles. Chaque type de fibres joue un rôle différent dans l’organisme. Il est important de noter que ce ne sont pas toutes les fibres qui ont un impact sur la glycémie.
Les fibres insolubles
- Céréales et son de blé
- Aliments à base de grains entiers
- Légumes et fruits
- Noix et graines
- Légumineuses (haricots rouges, lentilles, pois chiches, etc.)
Les fibres solubles
Les fibres solubles forment un gel lorsque mélangées à l’eau et peuvent contribuer à abaisser le taux de cholestérol sanguin. De plus, elles agiraient comme un filtre au niveau de l’intestin pour ralentir l’absorption des glucides. Il est à noter qu’il est nécessaire de consommer une très grande quantité de fibres, et ce, tous les jours, pour améliorer le contrôle glycémique.
- Psyllium et céréales enrichies (ex.: All Bran Buds de Kellogg’s)
- Céréales et son d’avoine
- Légumineuses
- Fruits riches en pectine (pommes, oranges, pamplemousses, fraises, poires, etc.)
- Légumes (asperges, haricots et pois verts, choux de Bruxelles, carottes, etc.)
- Orge
- Graine de lin, graine de chia
Des nouvelles fibres sont aussi ajoutées aujourd’hui comme source de fibres dans plusieurs produits alimentaires. Sans avoir la même valeur nutritive que les fibres naturellement présentes dans les aliments, ces fibres offriraient quelques avantages, principalement un effet prébiotique et sur la régularité intestinale.
Comment les consommer?
- Ajoutez du son de blé, d’avoine ou du psyllium (céréales All-Bran BudsMC) à vos céréales à déjeuner, yogourts et préparations de muffins maison.
- Ajoutez des fruits, des fruits séchés, des noix ou des graines à vos céréales à déjeuner.
- Consommez les fruits frais avec leur pelure plutôt que les jus de fruits.
- Conservez des légumes et des fruits surgelés pour dépanner.
- Substituez la moitié de la farine blanche tout-usage par de la farine de blé entier dans vos recettes de biscuits, muffins et gâteaux.
- Préparez des légumes ou des fruits coupés : comme collation, accompagnés d’une trempette à base de yogourt.
- Ajoutez des amandes, des graines de sésame, de citrouille, de tournesol ou de lin dans vos salades, à vos yogourts ou faites-en une collation. (Notez que les noix sont tout de même riches en gras et en calories. Allez-y modérément, soit 1 à 2 c. à table (15 à 30 ml).)
- Intégrez des légumineuses dans votre alimentation, entières, en purées, en chili, en houmous, en salade ou dans vos soupes. Remplacez une partie de la viande par des légumineuses dans votre sauce à spaghetti, votre pâté chinois ou votre pain de viande.
- Privilégiez les céréales à déjeuner et les pains tranchés à grains entiers.
- Essayez les grains entiers, tels que l’amarante, l’avoine, l’épeautre, le millet, le quinoa, le riz brun ou sauvage, le triticale et l’orge.
Augmentez votre consommation de fibres de façon progressive pour laisser le temps à votre système digestif de s’adapter et n’oubliez pas de bien vous hydrater tout au long de la journée pour assurer l’efficacité des fibres.
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Symptoms, risk and screening
Are you over 50 years old, or have you been having urinary problems for some time now? This video is for you! Several diseases can affect your prostate, and it’s important to detect them early. Let’s take a closer look.
Anatomy
What is the prostate
The prostate is a gland:
- Located between the bladder and the penis, just in front of the rectum;
- Formed of 2 lobes which surround the urethra, a canal that runs through the center of the prostate, from the bladder to the penis, letting urine and sperm flow out of the body;
- The size of a walnut, which grows larger in size in your forties;
- That has a soft, spongy texture to the touch like a small, ripe plum.
The prostate is made of:
- Gland cells that secrete liquids for ejaculation;
- Muscle cells that participate in the evacuation of your sperm during ejaculation;
- Fiber cells that maintain the structure of the gland.
Around the prostate, we find:
- The seminal vesicles, glands that produce sperm and that are located on either side of the prostate;
- The vas deferens, the tube that carries sperm from the testicle to the seminal vesicles;
- The nerve bundles that control your bladder and erectile function and that are located on either side of your prostate.
Structure
Three main zones of the prostate
Peripheral zone
- The peripheral zone is the largest area of the prostate. It can easily be felt by the doctor during a digital rectal exam (DRE).
- Most prostate cancers start in the peripheral zone.
Transition zone
- This is the area located in the middle of the prostate, between the peripheral and central areas. It surrounds your urethra that runs through the prostate.
- With age, the transitional area increases in size until it becomes the largest portion of your prostate. This is called benign prostatic hyperplasia (BPH) or enlarged prostate.
Central zone
- It is the part of the prostate that is farthest from the rectum. This is why prostate tumors located in this area can not be felt by the doctor during a digital rectal examination.
- If the doctor is in doubt, the following information will help decide if additional investigation is necessary:
- Your PSA level
- Your age and family history
- Your ethnic origin
Fonction
In short
Your fertility and natural fertilization
- It produces … a prostatic fluid rich in enzymes, proteins and minerals that nourishes and protects your spermatozoa.
- It makes … a protein (APS) that is used to liquefy your sperm to facilitate the mobility of your spermatozoa.
- It allows … ejaculation by contracting.
- It promotes … fertility through its enzymes facilitating the penetration of sperm through the cervix.
- It is not related to the mechanism of erection. Therefore, the origin of erectile dysfunction lies elsewhere.
Additional details
Exocrine Function
The prostate is made up of thousands of tiny fluid-producing glands. Specifically, the prostate is an exocrine gland. Exocrine glands are so-called because they secrete through ducts to the outside of the body (or into a cavity that communicates with the outside). Sweat glands are another example of an exocrine gland.
The fluid that the prostate gland produces forms part of semen, the fluid that carries sperm during orgasm. This fluid, produced in the prostate, is stored with sperm in the seminal vesicles. When the male climaxes, muscular contractions cause the prostate to secrete this fluid into the urethra, where it is expelled from the body through the penis.
Urine Flow
The prostate wraps itself around the urethra as it passes from the bladder to the penis. Prostatic changes can affect urine flow. Increasing the size of the prostate or muscle tone may impede the flow of urine due to the close anatomical relationship between the urethra and the prostate.
Prostate Specific Antigen (PSA)
The prostate also produces a protein called prostate-specific antigen (PSA). PSA is released with the ejaculatory fluid and can also be traced in the bloodstream. The testing of PSA levels in the blood is used to detect prostate cancer. The level of PSA in the blood is usually measured in nanograms of PSA per milliliter of blood (ng/mL).
A raised PSA level
Usually, a PSA rate of less than 4 nanograms per milliliter of blood is normal, but age should also be taken into consideration as PSA levels gradually increase with age. A rise in PSA concentration may indicate the presence of:
- An enlarged prostate (benign prostatic hyperplasia)
- An inflammation or infection of the prostate (prostatitis)
- A prostate cancer
Your doctor will have you undergo other tests to determine the exact cause of the increase in your PSA.
We are here for you
You have questions or concerns? Don’t hesitate. Contact us at 1-855-899-2873 to discuss with one of our nurses specialized in uro-oncology. They are there to listen, support and answer your questions, and those of your family or your loved ones. It’s simple and free, like all of our other services.
Also take the time to visit each of our pages on this website, as well as our YouTube channel, in order to get familiar with the disease, our expert lectures, our section on available resources, the support that is offered to you, our events and ways to get involved to advance the cause..
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Sources and references
- Prostate Cancer – Understand the disease and its treatments; Fred Saad, MD, FRCSC and Michael McCormack, MD, FRCSC, 4th et 5th editions
- Canadian Cancer Society
- Prostate Cancer Foundation-PCF.org
- National Cancer Institute-USA
- American Cancer Society
- Memorial Sloan Kettering Cancer Center
- Prostate Cancer UK
Last medical and editorial review: September 2023
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