Meaʻai kiʻekiʻe-fiber

ʻO ka fiber ka mea i loaʻa i nā mea kanu. Loaʻa ka puluniu ʻai, ke ʻano āu e ʻai ai, i nā huaʻai, nā mea ʻai, a me nā hua. ʻAʻole hiki i kou kino ke ʻeli i ka fiber, no laila hele ia i loko o kou ʻōpū me ka ʻole o ke komo nui. Eia nō naʻe, hāʻawi mau ka fiber i nā pono olakino he nui.

Hoʻohui ka pulupuluʻai i ka nui i kāu papaʻai. Ma muli o ka wikiwiki o ka wikiwiki a no ka lōʻihi, hiki iā ia ke kōkua iā ʻoe me nā hana hoʻēmi kino a i ʻole e mālama i kahi kaupaona olakino. No ka poʻe me ka maʻi diabetes, he hana nui ka fiber i ka loaʻa ʻana a me ka mālama ʻana i ka kaohi glycemic.

Hiki i nā papaʻai fiber kiʻekiʻe ke kōkua me ka paʻa paʻa a me ka diarrhea. Hiki i ke fiber ke kōkua i ka hoʻohaʻahaʻa i kāu kolesterol.

E hoʻonui mālie i ka nui o ka fiber i kāu papaʻai. Inā loaʻa iā ʻoe ka bloating a gas paha, ua ʻai paha ʻoe i ka nui loa a pono e hōʻemi i ka nui o nā fiber āu e ʻai ai no kekahi mau lā. E inu nui i nā wai. Ke hoʻonui ʻoe i ka fiber i kāu papaʻai, pono ʻoe e lawa i nā wai. ʻO ka lawa ʻole o ka wai e hoʻoweliweli i ka paʻa paʻa ma mua o ka maikaʻi. E noi i kāu mea mālama ola a i ʻole kauka meaʻai i ka nui o ka wai āu e loaʻa ai i kēlā me kēia lā.

ʻO ka mea i koi ʻia i kēlā me kēia lā (DRI) o ka fiber no nā mākua 19 a 50 mau makahiki he 38 gram i ka lā no nā kāne a me 25 mau lika i ka lā no nā wahine. I mea e loaʻa hou ai ka fiber i kāu papaʻai, ʻai i nā ʻano meaʻai like ʻole, e like me:

• Nā huaʻai
• Nā mea kanu
• Nā mānoanoa holoʻokoʻa

Heluhelu pono i nā lepili ʻai e ʻike ai i ka nui o kā lākou fiber. ʻIke kūlohelohe i ka fiber i nā meaʻai momona. Inā kaulike kāu papaʻai, ʻaʻole pono ʻoe i kahi mea kōkua fibre. ʻOi aku ka nui o ka fiber o nā huahana hua palaoa ma mua o nā hua i hoʻomaʻemaʻe ʻia. Koho i nā meaʻai i ʻoi aku ka nui o ka fiber, e like me ka berena palaoa āpau me ka berena keʻokeʻo a me ka laiki mānoanoa me ka laiki keʻokeʻo. E hoʻāʻo e ʻai i nā meaʻai i kiʻekiʻe maoli i ka fiber. ʻO nā mea hoʻopili a me nā meaʻai i hana paʻa ʻia me ka fiber e hāʻawi pinepine ʻole i nā pono olakino like a hoʻonui i ka momona a me ke kinoea.

ʻO nā mea kanu kahi kumu maikaʻi o ka fiber. E ʻai hou:

• Lettuce, chard Switzerland, kāloti maka, a me ka milo
• Hoʻomaʻa ʻia nā mea ʻai i hoʻomoʻa ʻia, e like me asparagus, beets, mushroom, turnips, a me ka palaʻai
• ʻO kaʻuala i hoʻomoʻaʻia a me nāʻuala me kaʻili
• Broccoli, artichokes, squashes, a me nā pīni kaula

Hiki iā ʻoe ke kiʻi hou i ka fiber ma ka ʻai ʻana:

• ʻO nā legume, e like me ka līlū, nā pīni ʻeleʻele, ka pī i hoʻokaʻawale ʻia, nā piʻa hakuʻala, nā pī lima, a me nā pipi
• ʻO nā hua a me nā ʻanoʻano, e like me nā ʻano pua pua, nā ʻalemona, nā pistachios, a me nā pecan

ʻO nā hua kekahi kumu maikaʻi o ka puluniu. E ʻai hou:

• Mele a me ka maiʻa
• Nā peach a me nā pears
• ʻO Tangerines, nā prun, a me nā hua
• Nā fiku a me nā hua maloʻo ʻē aʻe
• Kiwis

ʻO nā kīʻaha kekahi kumu waiwai nui o ka fiber dietary. E ʻai hou:

• ʻO nā palaʻai wela, e like me ka oatmeal a me ka farina
• Palaoa piha-palaoa
• Laiki palaunu
• ʻO Quinoa
• Popopona
• ʻO nā hua palaoa kiʻekiʻe, e like me ka bran, ka palaoa i wili ʻia, a me ka palaoa puffed
• Pepa palaoa holoʻokoʻa
• Nā muffins bran

Puluniuʻai - mālama pono iā ʻoe iho; Pā paʻa - fiber

• Nā kumu o ke olonā

ʻO Dahl WJ, Stewart ML. ʻO ke kūlana o ka Academy of Nutrition and Dietetics: nā hopena olakino o ka fiber diet. ʻO J Acad Nutr Diet. 2015; 115 (11): 1861-1870. PMID: 26514720 pubmed.ncbi.nlm.nih.gov/26514720/.

ʻO Murray MT. Laau Lapaʻau Nutritional. I: Pizzorno JE, Murray MT, hua. Puka o ka Lapaʻau Kūlohelohe. 5th lā. Piladelapia, PA: Elsevier; 2021: chap 44.

ʻO Thompson M, Noel MB. Ka meaʻai kūpono a me nā lāʻau lapaʻau ʻohana. I: Rakel RE, Rakel DP, eds. Puke aʻo o ka lāʻau lapaʻau ʻohana. 9th ed. Piladelapia, PA: Elsevier; 2016: chap 37.

• ʻO ka paʻa paʻa i nā pēpē a me nā keiki
• ʻO Diverticulitis
• Puluniu

• Constipation - mālama pono iā ʻoe iho
• Constipation - he aha e nīnau aku ai i kāu kauka
• ʻO Diverticulitis a me diverticulosis - hoʻokuʻu
• Diverticulitis - he aha e nīnau aku ai i kāu kauka
• Pehea e heluhelu ai i nā lepili ʻai

• Puluniu ʻai
• Pehea e hoʻohaʻahaʻa ai i Cholesterol me kaʻai