7 mau meaʻai e hiki ai ke hoʻonāukiuki

Anter

• 1. ʻAlekohola
• 2. Nā meaʻai gluten
• 3. Nā hua kanu i hana ʻia
• 4. Nā huahana waiū a me ka waiū
• 5. ʻiʻo ʻulaʻula
• 6. Nā meaʻai palai a ʻai wikiwiki paha
• 7. Nā Persimona
• Ke laina lalo

ʻO ka Constipation kahi pilikia maʻamau i wehewehe ʻia ma ke ʻano he emi ma mua o ʻekolu mau ʻōpū o ka ʻōpū i kēlā me kēia pule (1).

I ka ʻoiaʻiʻo, e like me ka 27% o nā mākua e ʻike iā ia a me nā ʻōuli e hele pū ana, e like me ka bloating a me ke kinoea. ʻO ka ʻelemakule a i ʻole ke hana ʻole i ke kino āu e ʻike ai, ʻo ka nui paha ia o ka ʻike iā (().

Hiki i kekahi mau mea ʻai ke kōkua i ka hōʻoluʻolu a hōʻemi paha i ka makaʻu o ka paʻa paʻa, ʻoiai ʻo nā mea ʻē aʻe e hōʻino iā ia.

Nānā kēia ʻatikala i nā meaʻai 7 i hiki ke kumu i ka paʻa paʻa.

1. ʻAlekohola

ʻ mentionedlelo pinepine ʻia ka wai ʻona ma muli o ke kumu o ka paʻa paʻa ʻana.

ʻO ia no ka mea inā inu ʻoe i ka waiʻona i ka nui, hiki ke hoʻonui i ka nui o nā wai i nalowale ma o kou mimi, e hoʻoheheʻe ai ka wai.

ʻO ka hydration maikaʻi ʻole, ma muli paha o ka inu ʻole ʻana i ka wai a nalowale paha o ia mea ma o ka mimi, pili pinepine ʻia i ka hoʻonui ʻia o ka pilikia o ka paʻa paʻa (,).

Minamina, ʻaʻohe noiʻi i hiki ke loaʻa ma ka loulou pololei ma waena o ka inu ʻona ʻana a me ka paʻa paʻa. Eia kekahi, hōʻike kekahi poʻe i ka loaʻa ʻana o ka maʻi palahū, ma mua o ka paʻa paʻa ʻana, ma hope o ka inu ʻana i ka pō ().

He ʻokoʻa paha nā hopena ma kēlā me kēia kanaka. ʻO ka poʻe e makemake ana e pale aku i ka hopena o ka wai a me nā hopena paʻa o ka waiʻona e hoʻāʻo e offset i kēlā me kēia lawelawe ʻana o ka waiʻona me kahi kīʻaha wai a i ʻole mea inu ʻona ʻole.

ʻO ka waiʻona, keu hoʻi ke hoʻopau ʻia i ka nui, hiki ke loaʻa i kahi hopena make wai e hoʻonui ai i ka makaʻu o ka paʻa paʻa. Hiki ke hoʻololi i nā hopena mai kēlā me kēia kanaka, a pono i nā aʻo hou aʻe ma mua o ka hiki ke hoʻoholo ikaika.

2. Nā meaʻai gluten

ʻO Gluten kahi protein i loaʻa i nā hua e like me ka palaoa, bale, rai, spelling, kamut, a me triticale. ʻIke paha kekahi poʻe i ka paʻa paʻa ke ʻai lākou i nā meaʻai i loaʻa ka gluten ().

Eia kekahi, ʻaʻole hoʻomanawanui kekahi poʻe i ka gluten. ʻO kēia kahi kūlana i kapa ʻia ʻo gluten intolerance a i ʻole celiac maʻi.

Ke pau i ka gluten kekahi mea me ka maʻi celiac, hoʻouka ko lākou ʻōnaehana pale maʻi i ko lākou ʻōpū, hana ʻino loa iā ia. No kēia kumu, pono ka poʻe me kēia maʻi e ukali i ka papaʻai gluten-free ().

I ka hapa nui o nā ʻāina, kuhi ʻia he 0.5-1% o ka poʻe i loaʻa i ka maʻi celiac, akā ʻaʻole paha ʻike ka hapa nui iā ia. ʻO ka paʻa paʻa mau kekahi o nā hōʻailona maʻamau. Hiki i ka pale ʻana i ka gluten ke kōkua i ka hōʻoluʻolu a hoʻōla i ka ʻōpū (,,).

ʻO ka noʻonoʻo ʻole celiac gluten (NCGS) a me ka maʻi huhū huhū (IBS) ʻelua mau manawa kahi e pane ai ka ʻōpū o ke kanaka i ka palaoa. ʻO nā kānaka me kēia ʻano olakino ʻaʻole e hoʻomanawanui i ka gluten akā ʻike maka ʻia i ka palaoa a me nā hua ʻē aʻe.

Inā manaʻo ʻoe ʻo ka gluten ke kumu o kou paʻa ʻana, e ʻōlelo pono i kāu ʻoihana olakino e kāpae i ka maʻi celiac ma mua o ka ʻoki ʻana i ka gluten mai kāu papaʻai.

He mea nui kēia, ʻoiai pono ka gluten i loko o kāu papaʻai no ka hoʻāʻo no ka maʻi celiac e hana pono. Inā ua hōʻole ʻoe i ka maʻi celiac, makemake paha ʻoe e hoʻokolohua me ka ʻai ʻana i nā pae gluten like ʻole e loiloi ai i nā hopena ma luna ou.

ʻO ka poʻe me ka maʻi celiac, NCGS, a i ʻole IBS paha e ʻike i ka paʻa paʻa ʻana ma muli o ka ʻai ʻana i ka gluten a i ʻole ka palaoa.

3. Nā hua kanu i hana ʻia

ʻO nā hua i hana ʻia a me kā lākou huahana, e like me ka berena keʻokeʻo, laiki keʻokeʻo, a me ka pasta keʻokeʻo, ʻoi aku ka haʻahaʻa o ka fiber a ʻoi aku paha ka nui o ka constipating ma mua o nā hua.

ʻO ia ma muli o ka hemo ʻana o ka ʻāpana o ka palaoa a me ka germ i ka wā o ka hana ʻana. I loko o ka kikoʻī, loaʻa ka pulina i ka fiber, kahi mea momona e hoʻohui i ka nui i ka pahu a kōkua iā ia e neʻe pū.

Ua hoʻopili nā noiʻi he nui i ka lawe kiʻekiʻe o ka fiber i kahi makaʻu haʻahaʻa o ka paʻa paʻa. I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi hou i kahi 1.8% haʻahaʻa kūpono o ka paʻa paʻa ʻana no kēlā me kēia gram o ka fiber i hoʻopau ʻia i kēlā me kēia lā (,).

No laila, ke pōmaikaʻi ka poʻe e ʻike nei i ka paʻa paʻa ʻana mai ka hoʻoliʻiliʻi hoʻoliʻiliʻi ʻana i kā lākou lawe ʻana i nā hua pala i hana ʻia a hoʻololi iā lākou me nā hua piha.

ʻOiai ʻoi aku ka maikaʻi o ka fiber hou no ka hapa nui o ka poʻe, ʻike kekahi poʻe i ka hopena ʻē aʻe. No lākou, e hoʻonui ka fiber i ka paʻa paʻa, ma mua o ka hoʻomaha ʻana iā ia (,).

Inā kūpikipiki ʻoe a ke hoʻopau nei i ka nui o nā hua o ka fiber-rich, ʻo ka hoʻohui ʻana i ka fiber i kāu papaʻai ʻaʻole paha ia e kōkua. I kekahi mau hihia, ʻoi aku paha ka maikaʻi o ka pilikia ().

Inā ʻo kēia ka hihia nou, e hoʻāʻo e hoʻoliʻiliʻi i kāu lawe ʻana i ka fiber i kēlā me kēia lā e ʻike inā hāʻawi kēia i kahi hoʻomaha.

ʻO nā hua kanu i hana ʻia a me kā lākou huahana, e like me ka laiki keʻokeʻo, pasta keʻokeʻo, a me ka berena keʻokeʻo, loaʻa ka liʻiliʻi o ka fiber ma mua o nā hua palaoa, e hoʻonui pinepine ana iā lākou. Ma ka ʻaoʻao ʻē aʻe, ʻike kekahi poʻe i ka ʻai ʻana i nā fiber liʻiliʻi e kōkua ai i ka hoʻomaha ʻana i ka paʻa paʻa.

4. Nā huahana waiū a me ka waiū

ʻO ka waiū wai kekahi kumu maʻamau o ka paʻa paʻa, ma ka liʻiliʻi no kekahi poʻe.

Hōʻike nui ʻia nā pēpē, nā kamaliʻi, a me nā keiki i ka makaʻu, no ka ʻike paha i nā protein i loaʻa i ka waiū o ka bipi ().

ʻO kahi loiloi o nā noiʻi i mālama ʻia ma kahi o 26 mau makahiki i ʻike ʻia ua hoʻomaikaʻi kekahi mau keiki me ka paʻa mau ʻana i ka wā i kū ai lākou i ka ʻai ʻana i ka waiū o ka bipi (17).

I loko o kahi noi hou ʻana, ua inu nā keiki o 1-12 me ka paʻa mau i ka waiū o ka bipi no kekahi manawa. Ua pani ʻia ka waiū o ka bipi e ka waiū soy no kekahi manawa aʻe.

ʻEiwa o nā keiki 13 i loko o ke aʻo ʻana i ʻike i ke kōkua o ka paʻa paʻa ke pani ʻia ka waiū o ka bipi e ka waiū soy ().

Nui nā hōʻike anecdotal o nā ʻike like i ka poʻe mākua. Eia nō naʻe, hiki ke loaʻa kahi kākoʻo ʻepekema liʻiliʻi, ʻoiai ka hapanui o nā noiʻi e nānā ana i kēia mau hopena i ka nānā ʻia i nā keiki, ʻaʻole i nā lehulehu.

He mea kūpono ia e hoʻomaopopo i ka poʻe lactose intolerant e ʻike paha i ka palahī, ma mua o ka constipation, ma hope o ka ʻai ʻana i ka waiū.

Hoʻokumu paha nā huahana waiū i ka paʻa paʻa i kekahi mau kānaka. ʻO kēia hopena ka mea maʻamau i nā mea maʻalahi i nā protein i loaʻa i ka waiū o ka bipi.

5. ʻiʻo ʻulaʻula

Hiki i ka ʻiʻo ʻulaʻula ke hōʻino i ka paʻa paʻa no nā kumu nui ʻekolu.

ʻO ka mea mua, loaʻa ka liʻiliʻi o ka fiber, i hoʻohui i ka nui i nā noho a kōkua iā lākou e neʻe pū.

ʻO ka lua, hiki i ka ʻiʻo ʻulaʻula ke hoʻoliʻiliʻi hoʻi i ka huina o ka fiber a ke kanaka i kēlā me kēia lā e ka lawe ʻana i kahi o nā koho kiʻekiʻe-fiber i ka papaʻai.

Heʻoiaʻiʻo maoli nō kēia inā ʻoe e hoʻopihapiha i kahi ʻāpana nui o kaʻiʻo i ka wā o kahi pāʻina, e hoʻemi ana i ka nui o nā mea kanu momona, nā legume, a me nā hua āpau i hiki iā ʻoe ke ʻai i ka noho like.

ʻO kēia hanana ke alakaʻi i kahi haʻahaʻa o ka lawe fiber i kēlā me kēia lā, hiki ke hoʻonui i ka makaʻu o ka paʻa paʻa ().

Eia kekahi, ʻokoʻa i nā ʻano ʻiʻo ʻē aʻe, e like me ka moa a me ka iʻa, loaʻa i ka ʻulaʻula ka nui o nā momona, a ʻo nā mea momona momona kiʻekiʻe ka lōʻihi o ke kino e ʻeli. I kekahi mau hihia, hoʻonui paha kēia i ka likelike o ka paʻa paʻa ().

Hiki ke pōmaikaʻi ka poʻe me ka constipation mai ke kūapo ʻana i ka ʻulaʻula i kā lākou papaʻai me nā protein a me nā fiber i waiwai ʻē aʻe e like me nā pi, nā lihi, a me nā pī.

ʻOi aku ka nui o kaʻiʻo ʻulaʻula i ka momona a haʻahaʻa i ka fiber, kahi hui momona e hoʻonui ai i ka makaʻu o ka paʻa paʻa. Inā ʻoe e ʻae i kaʻiʻo ʻulaʻula e pani i nā meaʻai momona i loko o kāu papaʻai, hiki iā ia ke hoʻonui i ka makaʻu ma mua loa aku.

6. Nā meaʻai palai a ʻai wikiwiki paha

ʻO ka ʻai ʻana i nā ʻāpana nunui a i mau pinepine paha o ka meaʻai palai a wikiwiki paha e hoʻonui ai i ka makaʻu o ka paʻa paʻa.

ʻO ia no ka mea ʻoi aku ka momona o kēia mau meaʻai a haʻahaʻa i ka fiber, kahi hui e hiki ai ke hoʻolohi i ka digestion i ke ala like e hana ai ka ʻulaʻula ().

Hiki paha i nā meaʻai māmā e like me nā ʻāpana, nā kuki, kokoleka, a me ka ʻaikalima ke hoʻololi i nā koho meaʻai momona momona, e like me nā huaʻai a me nā mea kanu i ka papaʻai a ke kanaka.

Hiki i kēia ke hoʻonui hou i ka likelike o ka paʻa paʻa ʻana ma ka hōʻemi ʻana i ka nui o nā fiber i hoʻopau ʻia i kēlā me kēia lā ().

ʻO ka mea hoihoi, nui ka poʻe e manaʻoʻiʻo i ke kokoleka kekahi o nā kumu nui o kā lākou paʻa paʻa ().

Eia kekahi, ʻo nā meaʻai palai a me ka wikiwiki e mālama i ka nui o ka paʻakai, i hiki ke hoʻohaʻahaʻa i ka wai o ka pahu, hoʻomaloʻo iā ia a paʻakikī e pahu i ke kino (21).

Hana ʻia kēia ke ʻai nui ʻoe i ka paʻakai, ʻoiai ke omo nei kou kino i ka wai mai kou ʻōpū e kōkua i ka uku no ka paʻakai keu i kou kahena koko.

ʻO kēia kahi ala e hana ai i kou kino e hoʻihoʻi i ka paʻakai paʻakai i ka maʻamau, akā minamina, hiki iā ia ke alakaʻi i ka constipation.

ʻO nā mea ʻai maloʻo a me nā meaʻai wikiwiki ka haʻahaʻa o ka fiber a kiʻekiʻe i ka momona a me ka paʻakai. Hiki i kēia mau hiʻohiʻona ke hoʻolohi i ka digestion a hoʻonui i ka likelihood o ka constipation.

7. Nā Persimona

ʻO nā Persimmons kahi hua i makemake nui ʻia mai Asia Hikina e paʻa ana paha i kekahi poʻe.

Aia kekahi mau ʻano, akā hiki ke hoʻokaʻawale ʻia ka hapa nui me he mea ʻoluʻolu a astringent paha.

Eia kekahi, he nui nā tannins i loko o ka astringent persimmons, kahi hui i manaʻo ʻia e hōʻemi i nā huna o ka ʻōpū a me nā huikau, e hoʻolohi ana i ka ʻōpū.

No kēia kumu, pono i ka poʻe e ʻike nei i ka paʻa paʻa ʻana e hōʻalo i ka ʻai ʻana i nā persimmons he nui loa, ʻo ia hoʻi nā ʻano astringent.

Loaʻa i nā Persimmons nā tannins, kahi ʻano hui e hoʻoliʻiliʻi i ka paʻa paʻa ʻana e ka lohi ʻana o ka ʻai. He kūpono paha kēia no nā ʻano astringent o ka hua.

Ke laina lalo

ʻO ka Constipation kahi ʻano ʻoluʻolu ʻole i maʻa mau.

Inā loaʻa ʻoe i ka constipation, hiki iā ʻoe ke hoʻokō i ka digestion maʻalahi ma o ka hoʻololi ʻana i kāu papaʻai.

E hoʻomaka ma ka hōʻalo ʻana a hōʻemi ʻana paha i kāu lawe ʻana i nā meaʻai paʻa, me nā mea i helu ʻia ma luna.

Inā ʻoe e ʻike nei i nā pilikia ma hope o ka hōʻemi ʻana i kāu lawe ʻana i nā meaʻai paʻa, e noi i kāu mea mālama ola e paipai i kahi nohona a me nā papaʻai papaʻai.