Contents
Nā olonā soluble a ʻole ʻole: he aha nā ʻokoʻa?
ʻO nā keu pono o ke fiber soluble ma ke kino
He aha ka hana a ka pulupulu i hiki ke hoʻoheheʻe ʻia i ke kino?
E like me ka inoa e hōʻike nei, soluble fiber is soluble i ka wai. Hoʻopili lākou i nā pectins, gums a me nā mucilages. Ke hui lākou me nā wai, lilo lākou i viscous a kōkua i ka heʻe ʻana o nā koena. A ʻo kahi hopena, hoʻoliʻiliʻi lākou i ka lawe ʻana o nā momona, ka momona o ke koko maikaʻi a me nā triglycerides a kōkua i ka pale ʻana i ka maʻi maʻi maʻi. Loaʻa iā lākou ka pōmaikaʻi o ka lohi o ka lawe ʻana o nā carbohydrates, a no laila ke hoʻolohi nei i ka piʻi ʻana o ke kō kō, a he mea nui ia e pale aku ai i ka maʻi diabetes type 2. Hoʻoulu lākou i ka transit digestive ma mua o nā fibre insoluble, kahi e akahai ai lākou i ka ʻōpū, hoʻemi lākou i ka hōʻoluʻolu o ka digestive a pale i ka maʻi palahē ʻoiai ke hāpai nei i ke kaulike o ka flora ʻōpū. ʻO ka mea hope loa, ke hoʻolohi nei lākou i ka digestion, hoʻolōʻihi lākou i ka manaʻo o ka māʻona a no laila e ʻae iā ʻoe e kaohi i kou kaupaona. ʻOiai he mau wai wai i hoʻoheheʻe ʻia ka wai, pono ia e hoʻopau i ka wai lawa (ma ka liʻiliʻi 6 mau aniani) i loko o ka lā e pōmaikaʻi ai i kā lākou keu pono.
Aia ma hea i loaʻa ka pulupulu momona?
E ʻike ʻoe i ka hapanui o nā meaʻai fibrous i loko o ka fiber soluble a me ka fiber insoluble. ʻOiai hiki ke loaʻa i ka fiber soluble i nā huaʻai (waiwai i ka pectin e like me nā ʻāpala, pears, ʻalani, huaʻōlani, strawberry) a me nā mea kanu (asparagus, beans, Brussels sprouts, kāloti), ʻoi aku ka waiwai o ko lākou ʻili i ka fiber insoluble. Loaʻa i ka fiber soluble i nā legume, nā ʻoka (ʻo ka oat bran), ka bale, psyllium, flax a me nā hua chia.
E hoʻomaopopo ' 1. Nā Dietitians o Kanada, Nā Kumuwaiwai ʻAi o Fiber Soluble, www.dietitians.ca, 2014 2. Nā olonā ʻai, www.diabete.qc.ca, 2014 3. H. Baribeau, ʻai ʻoi aku ka maikaʻi ma luna, Editions La Semaine, 2014 |