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ʻO ke kaumaha o ka ʻōpū kahi ʻano e maʻa mau ʻole wale nō i ka poʻe makemake e ʻai i nā mea ʻono a ʻaʻole maikaʻi ke olakino, akā i nā poʻe pā o ka papaʻai a me ka meaʻai kūpono. ʻO kā mākou loea, ʻo Lyra Gaptykaeva, kahi endocrinologist, meaʻai, lālā o ka Russian Association of Endocrinologists (RAE) a me ka National Association of Clinical Nutr (NACP), wehewehe no ke aha e hana ai kēia a pehea e hana ai.
He aha kāu e hoʻopiʻi ai?
"Kauka, hopohopo wau i ka pauma mau o ka ʻōpū a me ka ʻeha o ka ʻōpū e hoʻonui ana ma hope o ka ʻai ʻana," - me ia mau hoʻopiʻi, huli pinepine ka hapalua nani o ke kanaka iaʻu. ʻO ka mea mua, ʻoluʻolu ʻole ke hoʻonui ʻia ka ʻōpū e like me ka baluna. ʻO ka lua, hiki iā ia ke hana i nā leo nui ʻaʻole hiki iā ʻoe ke kaohi mau. ʻO ke kolu, me he mea lā he hāpai ʻoe he 5-6 mau mahina, ke hiki ʻole iā ʻoe ke ʻaʻahu hou i kou kapa punahele a i ʻole pālule, a ʻo nā pālule a i ʻole jeans e hoʻonui wale ai i ka hoʻoluhi.
ʻO ke kūkulu ʻana i nā kinoea i loko o ka ʻōpū kahi hana physiological maʻamau. Akā ma lalo o kekahi mau kūlana, aia paha he bloating (flatulence) - ke ʻano nui o nā kinoea. ʻO ka pinepine, hana kēia inā he hewa i ka hānai a me ka ʻai ʻana i nā meaʻai me ka fiber.
Kāhea ʻia ka fiber i ka fiber dietary, i loko o ka meaʻai. I ka huli ʻana, hiki ke hoʻoheheʻe a i ʻole insoluble i ka wai. Hiki i ka fiber dietable ke hoʻoiho i ka wai ke hōʻemi i ka makemake, hoʻolōʻihi i ke kaʻina hana digestive, hoʻemi i ke kō a me nā pae kolesterol, akā ʻoi aku ka nui o ke kumu o ka hoʻokumu ʻia ʻana o ke kinoea. ʻAʻole lawe ʻia nā olonā e nā ʻenemima o ko mākou kino (nā mea o ke ʻano protein i kaohi i nā hana biochemical āpau, pono lākou no ka hana maʻamau o ko mākou kino), akā lawelawe ʻia ma ke ʻano he mea momona no ka microflora pono o ka ʻōpū nui . ʻO ka microflora ʻōpū olakino kahi mea nui o ko mākou olakino. Komo ia i ka momona, ka wai-paʻakai metabolism, i ka synthesive o nā wikamina a me nā amino acid, kaohi i ka ʻōnaehana paleʻea, lawe i nā toxins.
Hoʻohana ka lawa ʻana o ka fiber i mea pale i nā maʻi he nui, e like me ka momona a me ka maʻi kō, atherosclerosis and hypertension, cancer. I ke kaua kūʻē i ka nui o ke kaupaona, ʻo ka hoʻokomo ʻana o ka fiber i kāu papaʻai e ʻae iā ʻoe e hoʻomaikaʻi i ka hana o nā ʻōpū, kahi e lawelawe ai ʻaʻole wale no ka pale ʻana i ka paʻa paʻa, akā e ʻae hoʻi iā ʻoe e normalize i ka pae o ka cholesterol a me ke kō kō. Wahi a nā mea mālama meaʻai, koi ʻia e ʻai ma ka liʻiliʻi 20-25 g o ka fiber i kēlā me kēia lā.
No ke aha e kū ai ka bloating?
No ka hoʻoponopono kūleʻa ʻana i kekahi pilikia, pono ia e hoʻohuli i kāna kumu, a hiki i ka hapa nui o lākou me ka hoʻonui ʻia o ka hoʻomohala kinoea
- nā lauʻai ʻai kūpono ʻole;
- hoʻomāinoino i nā meaʻai momona, i hoʻomaʻemaʻe ʻia;
- "Kuko" no kekahi mau meaʻai;
- ke hoʻololi nei i kekahi ʻano meaʻai, e laʻa, vegetarianism;
- ka lawe ʻana i nā lāʻau ʻalopika a i ʻole nā lāʻau ʻē aʻe;
- kaumaha;
- inu ʻona;
- nā maʻi hiamoe a hoʻomaha;
- dysbiosis ʻōpū.
ʻO ka dysbiosis Intestinal (kahi i kapa nui ʻia ʻo dysbiosis) kahi kūlana kahi e hoʻopilikia ʻia ai ke kaulike ma waena o nā meaola maikaʻi a me nā pathogenic o ko mākou kino, kahi e alakaʻi ai i ka ulu ʻana o nā ʻano maʻi like ʻole.
Eia kekahi, hiki i kēia hōʻoluʻolu ke kau, pinepine pinepine i ke kauwela, ke hoʻomaka mākou e "hilinaʻi" i nā mea kanu a me nā huaʻai hou. Akā maʻa mau a laila kūkulu hou ko mākou kino a ma hope o 3-4 mau wiki hiki ke ʻoluʻolu.
He aha nā huahana hiki ke hoʻokumu i ke kinoea?
Hiki ke hoʻokaʻawale ʻia nā huahana āpau i 4 mau pūʻulu:
- nā hua a me nā huaʻai;
- legume;
- nā mea kanu a me nā mea kanu;
- ka palaoa a me ka ʻono.
Loaʻa i kēlā me kēia pūʻulu nā huahana i hiki ke hoʻoulu i ka hoʻokumu ʻana o ke kinoea ʻoi aku ka nui. ʻO ka hōʻeha nui loa ke kumu o ka ʻai ʻana i nā mea momona e like me nā mea ʻono, nā keke, nā keke, nā meaʻai wikiwiki. No ke aha kēia hui o nā huahana a mākou i aloha nui ai e hoʻonāukiuki i ka hoʻokumu ʻana i ke kinoea?
ʻO ka palaoa a me nā meaʻai momona nā meaʻai i loaʻa ka nui o nā oligosaccharides (ʻano pākīkī kūpikipiki, no ka laʻana, lactose, fructose, sucrose). I loko o ka ʻōpū, haki ʻia lākou i nā monosaccharides (nā wīwī kope maʻalahi) a komo i ke kahe o ke koko. Koi ʻia kekahi mau enzyme e wāwahi i nā oligosaccharides i monosaccharides. Inā hoʻohaunaele ʻia ka synthesity o kēia mau enzyme i loko o ke kino, no ka laʻana, ma muli o ka dysbiosis ʻōpū, ʻo ka ʻai ʻana i nā meaʻai i loko o nā haʻalako e alakaʻi ai i ka hoʻonui ʻia o ke kinoea.
ʻO kekahi kumu ʻē aʻe ka loaʻa ʻana o ka nui o ka fiber indigestible i loko o ka meaʻai, ʻo ka hana ʻana e nā microorganisms o ka ʻōpū nui e hui pū ʻia me ka hoʻonui ʻia ʻana o ke kinoea. No ka laʻana, i ka wā e ʻai ai i ka berena rai a i ʻole ka palaoa, ʻoi aku ka kiʻekiʻe o ka hoʻokumu ʻana o ke kinoea ma mua o ka hoʻokomo ʻana i nā huahana e like me ka bran a i ʻole ka berena i loko o ka meaʻai, no ka mea, ʻoi aku ka nui o ka fiber insoluble i loko o ka wai. Loaʻa i nā ʻōpala nā fiber-chitin indigestible, no laila, ma hope o lākou, ʻoi aku ka maikaʻi o ka ʻeha i loko o ka ʻōpū ma mua o ka ʻai ʻana i nā kukama a i ʻole zucchini. Inā mākou e ʻai i ka melika a i ʻole nā prunes, ma muli o ke kiʻekiʻe o ka meaʻai o ka fiber dietary, ʻoi aku ka kiʻekiʻe o ka hoʻokumu ʻana o ke kinoea ma mua o ka ʻai ʻana i nā raspberry a i ʻole strawberries.
Ma hea e hoʻomaka ai?
I ka hanana o ke kōkō nui, ka mea mua, pono e noʻonoʻo pono i kāu papaʻai. Hiki i nā ʻōlelo aʻoaʻo aʻe ke kōkua:
- Hoʻonohonoho maʻamau i ka papaʻai (koi ʻia e ʻai i nā manawa 3 i ka lā, inā pono, hiki iā ʻoe ke hoʻopili i nā meaʻai māmā he 1-2)
- Mai poina e pili ana i ke aupuni inu kūpono, keu hoʻi i ka hoʻopili ʻana i nā meaʻai i ka fiber i ka papaʻai, ʻoiai ka nele o ka wai i ka papaʻai hiki ke hoʻonāukiuki i ka paʻa paʻa. Pono pono e inu e like me ka pono, akā ʻaʻole emi ma lalo o 1 lita o ka wai maʻemaʻe i kēlā me kēia lā.
- Hoʻomaʻamaʻa maʻamau i ka hiamoe a me nā hiʻohiʻona ala. He aha ka manaʻo? E aʻo e hiamoe i kahi manawa ma hope o 23: 00-00: 00 mau hola o ka pō.
- Hoʻohui i ka hoʻoikaika kino (koi ʻia e ʻike ma ka liʻiliʻi he 30-40 mau minuke i ka lā no ka haʻuki a i ʻole kekahi hana aerobic ʻē aʻe).
He aha e hana ai inā, me ka loli o ka papaʻai a me ka nohona, e mau ana nā hoʻopiʻi?
Hiki iā ʻoe ke hāʻawi i kāu meaʻai punahele a hoʻohana paha i nā lāʻau e hōʻemi i ke kūkulu ʻana i ke kinoea. I nā hale kūʻai lāʻau, nui a hewahewa nā ʻano o ia ʻano, ʻo kekahi o nā ʻano hana e hoʻoliʻiliʻi i ka ʻenemi o ke kinoea (hū nā ʻōpala i loko o ka ʻōpū, loaʻa ke kōkua). ʻAʻole pili pono ia mau lāʻau i ke kumu, akā hemo wale nō ia i ka maʻi o ke kino ke hiki.
A hiki paha ke pale aku i ke kūkulu ʻia ʻana o ke kinoea, ma mua o ka hakakā ʻana, a i ka manawa like ʻole e kaupalena iā ʻoe iho i ke koho ʻana i nā pā? No kēia mau kumu, paipai nā mea hānai i ka enzyme alpha-galactosidase. ʻO kēia kahi enzyme e kōkua ana e wāwahi i nā oligosaccharides i nā monosaccharides ʻoiai i ka wā o ka digestive i loko o ka ʻōpū liʻiliʻi, ma laila e pale nei i ke kaʻina hana o ke kinoea i loko o ka ʻōpū nui. Hiki ke hoʻohana i kēia huahana i mea hoʻohui i ka meaʻai ke ʻai i nā meaʻai i kumu i ka pā. *
Ma mua o ka hoʻohana ʻana, paipai ʻia e nīnau i ke kauka. E olakino!
*Nā mea hana kinoea: nā mea kanu (artichoke, haloo, kāpīpī, ʻōpuʻu pi, pepa ʻono, kāpeti Kina, kāloti, kāpeti, kukama, eggplant, piʻi ʻōmaʻomaʻo, letus, paukena, ʻuala, radishes, limu (nori), spinach, tomato. , turnips, zucchini), hua (apple, apricots, blackberries, canned fruits, date, dryed fruits, fig, mango, nectarine, papaya, peaches, pears, plums, persimmons, prunes, watermelon, bananas, blueberries, melons, cranberries, huawaina, kiwi, lemona, lime, mandarin, alani, hua makemake, pineapple, raspberries, strawberries, tangerines), cereals (palaoa, bale, rye, cereals, kulina, oats, cereals, chips, pancakes, pasta, noodles, pretzels, nā waffles, nā kīʻaha oatmeal, ʻoat bran, popcorn, quinoa, raiki, rice bran), legumes (soybeans, soy products (soy milk, tofu), nā ʻano pīni āpau, peas, cashews, bulgur, lentils, miso, pistachios), nā mea kanu. (chicory, artichoke, nā ʻano salakeke a pau, aniani, kālika, kāloti, paʻi, sorrel, celery, spinach, dandelion greens, asparagus), bakery huahana (rye palaoa berena, borodino berena, palaoa palaoa, palaoa palaoa, rai bran, palaoa bran, berena).