Nā meaʻai pālahalaha e hoʻonui ai i ka hana o nā kinoea

Anter

• Nā meaʻai e hoʻokumu ai i ka palahalaha
• Nā meaʻai e kumu ʻole ai ka pāhuhu

ʻO nā meaʻai ke kumu o ka palahalaha nā meaʻai e like me ka berena, pasta a me nā pīni, no ka laʻana, no ka mea waiwai lākou i nā huaʻaleʻale e makemake i ka hana ʻana o nā kinoea i loko o ka ʻōpū e ulu ana ka momona a me ka ʻoluʻolu ʻole i loko o ka ʻōpū.

Hiki i kekahi mau meaʻai ke kumu i ka nui o ka palahalaha ma mua o nā mea ʻē aʻe, no laila e ʻike ai i nā meaʻai ke kumu o ka nui o ke kinoea i loko o ke kino pono ʻoe e hoʻopau i hoʻokahi meaʻai a i ʻole hui o nā meaʻai i ka manawa a kālailai i nā hopena. Hiki iā ʻoe ke hoʻomaka me ka waiū a me nā huahana waiū, a laila hoʻopau i nā legume, e like me nā piʻa, a laila hoʻopau i nā mea kanu i kēlā me kēia manawa a ʻike inā aia he ʻokoʻa i ka hana kinoea.

Nā meaʻai e hoʻokumu ai i ka palahalaha

ʻO nā meaʻai pālahalaha ka mea nui i loko o nā wai paʻakai, i hū i ka wā o ka digestion, eia naʻe, ʻaʻole ʻo lākou wale nō ka mea e hoʻokumu i nā kinoea. ʻO kekahi o nā meaʻai ke kumu o ka nui o ke kinoea i:

• Legume, e like me ka pī, ka lihi, nā pīpī, nā pīni;
• Nā mea kanu ʻōmaʻomaʻo, e like me kāpeti, broccoli, Brussels sprouts, cauliflower, onion, artichokes, asparagus a me cabbage;
• Lactose, kō kōpaʻa kūlohelohe a me kekahi mau mea kū;
• Nā Mea ʻai Starchy, e like me ke kō, pasta a me kaʻuala;
• ʻO nā meaʻai e waiwai i ka fiber hiki ke hoʻoheheʻe ʻia, e like me ka oat bran a me nā hua;
• Nā meaʻai waiwai palaoa, e like me ka pasta, ka berena keʻokeʻo a me nā meaʻai ʻē aʻe me ka palaoa palaoa;
• Nā mānoanoa holoʻokoʻa, e like me ka laiki palaunu, ka palaoa oat a me ka palaoa palaoa holoʻokoʻa;
• Sorbitol, xylitol, mannitol a me sorbitol, ʻo nā mea ʻono;
• Huamoa.

Ma waho aʻe o ka hōʻalo ʻana i nā meaʻai e kumu ai i ka palahalaha, he mea nui nō hoʻi e hōʻemi i nā meaʻai i loko o ka luaipele, e like me ka kālika, ka ʻiʻo, ka iʻa a me ke kāpeti, no ka laʻana, ke hoʻoikaika nei lākou i ka pilau o nā kinoea.

He mea nui ia no ke kanaka e ʻike he hiki ke hoʻololi i ka hopena o kēia mau meaʻai, me ka maʻalahi o kekahi poʻe ma mua o nā mea ʻē aʻe e hana i nā kinoea ke ʻai i kekahi mau meaʻai. ʻOiai ʻoi aku ka maikaʻi o nā meaʻai i ke kumu o ka palahalaha, ʻaʻole like kēia me nā kānaka āpau, no ka mea, ʻoi aku ka nui o ke kinoea i loko o ka ʻōpū ke loaʻa kahi kaulike ʻole ma waena o nā meaola maikaʻi a me nā pathogenic i kēia wahi.

Nā meaʻai e kumu ʻole ai ka pāhuhu

ʻO nā meaʻai kumu ʻole i ka pālahalaha nā meaʻai e like me ka ʻalani, ka plum, ka paukena a i ʻole nā ​​kāloti, no ka mea waiwai lākou i ka wai a me nā fiber e kōkua pono i ka ʻōpū e hana pono, e hoʻemi ana i ka hana o nā kinoea.

Kōkua pū ka wai inu i mea e hōʻemi ai i ka palahalaha, no laila pono ʻia e inu i ka 1.5 a i ka 2 liters o ka wai i ka lā. Hiki iā ʻoe ke koho i ka inu kīʻaha, e like me fennel, cardomome a i ʻole fennel tea, no ka laʻana, i kōkua e hoʻopau i nā kinoea ʻōpū.

E nānā i kēia a me nā ʻōlelo aʻoaʻo ʻē aʻe i kēia wikiō aʻe: