Puluniu

ʻO ka fiber ka mea i loaʻa i nā mea kanu. ʻO ka puluniu meaʻai, ʻo ia ke ʻano o ka fiber e hiki ai iā ʻoe ke ʻai, i loaʻa i nā hua, nā mea kanu, a me nā ʻanoʻa. He hapa nui ia o ka papaʻai olakino.

Hoʻohui ka pulupuluʻai i ka nui i kāu papaʻai. Ma muli o ka wikiwiki o kou manaʻo, hiki iā ia ke kōkua me ka kaohi o ke kaumaha. Kōkua ka pulupulu i ka digestion a kōkua i ka pale ʻana i ka paʻa paʻa. Hoʻohana ʻia ia i kekahi manawa no ka mālama ʻana i ka diverticulosis, diabetes, a me nā maʻi puʻuwai.

Aia nā ʻano ʻelua o ka puluniu: hiki ke hoʻoheheʻe ʻia a me ka ʻole insububle.

Hiki i ka pulupulu ke hoʻonāukiuki i ka wai a huli i ka gel i ka wā o ka digestion. Hoʻohiohi kēia i ka digestion. ʻIke ʻia ka fiber soluble i ka bran oat, ka bale, nā nati, nā ʻanoʻano, nā pi, nā lihi, nā pī, a me kekahi mau huaʻai a me nā mea kanu. Ua hōʻike ʻia ka noiʻi e hoʻoliʻiliʻi ka pulupulu i ke kolesterol, a hiki ke kōkua i ka pale ʻana i nā maʻi puʻuwai.

ʻIke ʻia ka fiber insoluble i nā meaʻai e like me ka palaoa palaoa, nā mea ʻai, a me nā kīʻaha holoʻokoʻa. ʻIke ʻia e wikiwiki i ka hele ʻana o nā meaʻai ma o ka ʻōpū a me nā ʻōpū a hoʻonui i ka nui i ka pahu.

ʻO kaʻai ʻana i kahi nui o nā fiber i loko o kahi manawa pōkole hiki ke kumu i ke kinoea ʻōpū (flatulence), bloating, a me nā ʻōpū o ka ʻōpū. Hele pinepine kēia pilikia i ka manawa e maʻa ai ka bacteria maoli i ka ʻōnaehana digestive i ka hoʻonui ʻana o ka fiber. Hoʻohui mālie i ka meaʻai i ka papaʻai, ma kahi o nā mea āpau i ka manawa hoʻokahi, hiki ke kōkua i ka hōʻemi ʻana i ke kinoea a i ʻole ka palahī.

Hoʻopilikia paha ka nui o ka fiber i ka lawe ʻana o nā minelala e like me ka hao, zinc, magnesium, a me ka calcium. I ka hapanui o nā hihia, ʻaʻole kēia he kumu no ka hopohopo nui loa no ka mea e waiwai ana nā meaʻai nui i ka mineral.

Ma ka awelika, ʻai ka ʻAmelika i kēia manawa ma kahi o 16 gram o ka fiber i kēlā me kēia lā. ʻO ka ʻōlelo aʻoaʻo no nā keiki nui, ʻōpio, a me nā mākua e ʻai i ka 21 a i ka 38 gram o ka fiber i kēlā me kēia lā. ʻAʻole hiki i nā keiki ʻōpio ke ʻai i ka nui o nā calorie e hiki ai ke hoʻokō i kēia nui, akā he manaʻo maikaʻi e hoʻolauna i nā kīʻaha piha, nā huaʻai hou, a me nā meaʻai kiʻekiʻe kiʻekiʻe.

I mea e lawa pono ai ka fiber, ʻai i nā ʻano meaʻai like ʻole, me:

• ʻAla palaoa
• ʻO nā pīni maloʻo a me nā pī
• Nā huaʻai
• Nā mea kanu
• Nā mānoanoa holoʻokoʻa

Hoʻohui mālie i ka fiber ma kahi o kekahi mau pule e pale i ka ʻōpū o ka ʻōpū. Kōkua ka wai i ka fiber i loko o ka ʻōnaehana digestive. E inu i ka nui o nā wai (ma kahi o 8 mau aniani o ka wai a i ʻole wai noncaloric i ka lā).

ʻO ka lawe ʻana i ka peels i nā huaʻai a me nā mea kanu hoʻoliʻiliʻi i ka nui o nā fiber i loaʻa iā ʻoe mai ka meaʻai. Hāʻawi nā meaʻai waiwai fiber i nā pono olakino ke ʻai maka ʻia a kuke ʻia paha.

Meaʻai - fiber; Roughage; Nui loa; Pā paʻa - fiber

• Constipation - he aha e nīnau aku ai i kāu kauka
• Meaʻai kiʻekiʻe-fiber

• Nā kumu o ke olonā

Hensrud DD, Heimburger DC. ʻO ka pilina o Nutrition me ke olakino a me nā maʻi. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 26th ed. Piladelapia, PA: Elsevier; 2020: chap 202.

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 kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Kēkēmapa 30, 2020.