ʻO ka poʻe makemake e hoʻemi i ke kaumaha, makemake lākou i ka fiber. ʻO ka fiber ka fiber meaʻai i loaʻa i nā mea kanu, nā ʻili huaʻai, a me nā pūpū palaoa. ʻAʻole ia e komo ʻia e ke kino, akā lawe mai ia i nā pono waiwai nui, a me ke kōkua ʻana i ka mālama ʻana i ka ʻai a kōkua i ka hoʻopau wikiwiki ʻana i ke kaumaha.
Nā ʻano olonā
Hiki i ke olonā ke hana a me ka mea kanu. ʻO ka puluniu hana āu i hui ai paha ma nā waihona o nā hale kūʻai a me nā hale kūʻai lāʻau i ke ʻano o nā mea hoʻohui. Hūnā ʻia nā mea kanu mea kanu mai kā mākou maka, akā he kuleana kūikawā kāna i ka meaʻai kūpono.
He mea pono loa ia no ka hana maʻamau o ka ʻōpū. Hele mai lākou i ʻelua ʻano: hiki ke hoʻoheheʻe ʻia a me ka hiki ʻole. ʻO ka mua e hele i loko o ka wai, pehu a lilo i jelly-like. He hopena maikaʻi kēlā ʻano kaiapuni i ka hoʻomohala ʻana i nā hua bacteria (calorizer). Hiki i ka fiber soluble ke lanakila i ka manaʻo o ka pōloli, loaʻa ka nui o ia mea i nā huaʻai, ka bale, ka oats, ka limu a me nā legumes.
He maikaʻi nō hoʻi ka fiber insoluble no ka ʻōnaehana digestive. Hoʻopau lākou i ka cholesterol a me nā waikawa bile. Nui ka nui o ia fiber i nā cereals, a me nā mea kanu a me nā huaʻai.
Inā ʻoe e ʻai i kahi mau mea kanu a me nā huaʻai, hiki iā ʻoe ke hoʻonāukiuki i nā pilikia me ka ʻōnaehana digestive. Paipai ʻia ka pulupulu ʻaʻole wale i ka mālama ʻana i nā maʻi ʻai, akā no kā lākou pale ʻana. Pale ka fiber i ka maʻi ʻaʻai o ke kolona a me ka ʻōpū liʻiliʻi, ka hanana o nā gallstones.
ʻO ka fiber a me ka pohō kaumaha
Ua hōʻoia nā mea mālama meaʻai he hopena maikaʻi ka hoʻohana ʻana o ka fiber ʻaʻole wale i ke olakino, akā i ka pohō kaumaha. ʻO ka mea hūnā āpau ka mea e kōkua ai nā olonā i ka hoʻoliʻiliʻi i nā waiho momona. Paipai ʻia ka puluniu no nā mea maʻi me ka maʻi kō, no ka mea, hoʻoliʻiliʻi ia i ke kiʻekiʻe o ke kō i ke koko. Hiki ke hoʻopau ʻia i nā mea ʻelua me nā mea kanu hou, nā hua, nā legume, a pēlā aku, a me ke ʻano o nā mea hoʻopihapihaʻai.
Wahi a nā kānaka ʻepekema mai Examine, kōkua ka pulupuluʻai i mea e pale ai i ka makemake a hāʻawi i kahi ʻano lōʻihi o ka māʻona. ʻO nā mea āpau e pili ana i nā mechanoreceptors o ka gastrointestinal tract, ka mea e kaomi i ka makemake. Hoʻomaʻa ʻole ʻia lākou e nā hormoni, akā i ke kīloi ʻana i nā ʻōpū o ka ʻōpū. ʻO ia, ke ʻai ʻoe i kahi nui o nā meaʻai, hoʻoikaika ʻoe i nā mea loaʻa i nā mea loaʻa e kōkua ai iā ʻoe e noʻonoʻo lōʻihi a ʻaʻole nahu. ʻO ka fiber-rich, nā mea kanu non-starchy ke ala ʻoi loa e hoʻonui ai i ka nui o kāu pāʻina a mai hōʻalo nui i nā calori.
Paipai nā Nutritionists e ʻai i kahi ʻāpana o nā mea kanu non-starchy e hoʻopiha mua i kou ʻōpū a hoʻonui i kou manawa o ka hele ʻole ʻana i ka moana me nā meaʻai calorie kiʻekiʻe. Hoʻoiho ka fiber diet i ka wikiwiki o ka digestion, ka mea e hāʻawi ʻole ai i ka māʻona, akā hoʻoliʻiliʻi hoʻi i ka papa kuhikuhi glycemic o nā meaʻai. No laila, ʻōlelo ʻia ka poʻe overweight e ʻai ma ka liʻiliʻi he 3 mau huaʻai o ka lā i ka lā.
Ehia mau fiber e ʻai ai?
I mea e lilo ai ke kaumaha a ʻaʻole e hōʻino i kou olakino, ua lawa ia e hoʻomaka i kou lā me ka buckwheat porridge, muesli, ʻōmaʻomaʻo a i ʻole kahi aniani o ka wai ʻalani.
ʻO ka maʻamau o ka fiber i kēlā me kēia lā no ka pohō kaumaha he 25-40 mau gram. No kēlā me kēia tausani kalori i kāu papaʻai, pono iā ʻoe he 10-15 mau mika. Inā ʻai ʻoe i ka 1,500 calories, pono ʻoe e kiʻi ma ka liʻiliʻi he 15 mau huna o ka puluniu, a ʻaʻole ʻai ka hapanui o nā poʻe o kēia au i 10 mau gram.
No ke alakaʻi iki ʻana iā ʻoe, eia ka ʻikepili i ka nui o ka fiber i loko o nā meaʻai maʻamau. Aia kahi ʻāpana o ka berena keʻokeʻo he 0.5 g o ka fiber, rye - 1 gram, bran-1.5 grams. He kīʻaha laiki keʻokeʻo-1.5 grams, lettuce-2.4 grams, kāloti-2.4 grams, 1 alani-2 grams.
ʻAʻole maʻalahi ka loaʻa ʻana o kahi maʻamau i kēlā me kēia lā me nā huahana meaʻai, ʻoi aku hoʻi me nā cereals, nā huaʻai a me nā mea kanu starchy, hiki iā ʻoe ke maʻalahi ma mua o ka ʻike caloric o kēlā me kēia lā (calorizator). Eia kekahi, ʻo ka mālama wela a me ka wili ʻana i ka meaʻai e hoʻopau i ka fiber meaʻai. No ka laʻana, ma 100 g o ka ʻuala i loko o 2 g o ka fiber, akā ma hope o ka kuke ʻana i kahi ʻano ʻili, ʻaʻohe mea i koe.
No laila, ʻōlelo ka poʻe meaʻai meaʻai i nā huahana i ka liʻiliʻi o ka hana ʻana, e haʻalele i nā wai i makemake ʻia i nā huaʻai a e hoʻohana i ka fiber i mea hoʻohui, e hoʻohui i ka porridge, nā meaʻai meaʻai a me nā huahana dairy. A no ka hoʻonui ʻana i ka hopena o ka fiber, holoi ʻia me ka wai nui. E hoʻomoʻo ia i ka wai a hoʻonui i ka nui, ka mea e hoʻāla ai i nā ʻāpana digestive a hōʻoia i ka satiety.
E hoʻonui mālie i ka fiber i kāu papaʻai i kēlā me kēia lā. Inā ʻaʻole ʻoe e hāhai i kēia ʻōlelo paipai, hiki iā ia ke alakaʻi i ka huhū o ka ʻōpū, hoʻonui ʻia ka hoʻomohala ʻana o ke kinoea a me ka diarrhea.
ʻO ka pulupulu kahi waiwai kōpona paʻakikī paʻakikī ʻaʻole kōkua wale ia e kaohi i ka makemake a lilo i ka paona me ka ʻoluʻolu, akā he hopena maikaʻi hoʻi ia i ka digestive tract, hoʻohaʻahaʻa i ka kolesterol a kākoʻo i nā pae kō kō.