puluniu
Ua hoʻopili ka noiʻi i nā meaʻai kiʻekiʻe i ka roughage me ka haʻahaʻa haʻahaʻa o ka maʻi puʻuwai, type 2 diabetes, a me ka maʻi maʻi ʻōpū. Hiki ke kōkua i ka ʻai nui i ka fiber i ka ʻai ʻana a me ka pale ʻana i ka constipation.
Ma UK, ʻo ka mea i koi ʻia i kēlā me kēia lā o ka fiber no nā pākeke he 30g, akā e like me ka National Food and Nutrition Survey hou loa, ʻo 19g ka awelika.
ʻO kekahi o nā ʻokoʻa nui ma waena o nā meaʻai mea kanu a me nā meaʻai holoholona ʻo ia ka mea ʻaʻole hāʻawi ka hope i kou kino me ka fiber. ʻO kēia kekahi o nā kumu he nui e pono ai ʻoe e hoʻololi i kahi meaʻai mea kanu. ʻO ka ʻai ʻana i 5 a ʻoi aku ka nui o nā mea kanu i kēlā me kēia lā, a me nā kīʻaha holoʻokoʻa a me nā legumes (beans, peas, a me nā lentils) he mau hana olakino e kōkua ai i kou kino.
ʻĀpana ʻōpū
ʻAʻole, ʻaʻole mākou e kamaʻilio e pili ana i kēlā mau bacteria e hōʻino i kou olakino! Ke kamaʻilio nei mākou e pili ana i ka bacteria "aloha" e noho nei i loko o ko mākou ʻōpū. Ke puka mai nei nā hōʻike e pili ana kēia mau maʻi bacteria i nā ʻano he nui o ko mākou olakino, no laila pono lākou e noho i kahi ʻoluʻolu. ʻIke ʻia, kū mai nā kūlana maikaʻi no lākou ke ʻai mākou i kekahi mau mea kanu. Hoʻokaʻawale ʻia kekahi mau ʻano fiber ma ke ʻano he prebiotics, ʻo ia hoʻi he meaʻai ia no kā mākou bacteria "aloha". ʻO Leek, asparagus, aniani, palaoa, ʻoʻa, pi, pī, a me nā lentil he kumu maikaʻi ia o ka fiber prebiotic.
ʻO ka maʻi hōʻoia o ke kino
He nui ka poʻe e hoʻopiʻi i ka maʻi irritable bowel syndrome - ua manaʻo ʻia ʻo 10-20% o ka heluna kanaka i loaʻa i kēia. Hiki i ke ala kūpono o ke ola ke kōkua i kēia pilikia ma nā ʻano he nui. Inā ʻaʻole kōkua ka ʻōlelo aʻoaʻo maʻamau iā ʻoe, pono ʻoe e hoʻopili i kahi meaʻai meaʻai. ʻO ka ʻai haʻahaʻa i loko o nā kalapona pōkole hiki ke kūpono iā ʻoe.
E hoʻomanaʻo he mea maʻamau i ka poʻe me ka maʻi celiac ke kuhi hewa ʻia me ka maʻi irritable bowel syndrome. No ka hōʻoia ʻana i ka pololei o ka diangosis, pono e hana hou i ka noiʻi.
Ke hoʻololi nei i ka meaʻai vegan
E like me ka hoʻololi ʻana i ka meaʻai, pono e lohi ka hoʻololi ʻana i ka veganism. Hāʻawi kēia i kou kino i ka manawa e hoʻoponopono ai i ka hoʻonui ʻana i ka fiber. He mea nui nō hoʻi e hoʻokahe i ka fiber keu me ka nui o ka wai e mālama pono ai kou ʻōpū.