ʻO nā meaʻai momona a me nā pono olakino 6 nui

Anter

• Nā Pōmaikaʻi Fiber
• Ka papa inoa o nā meaʻai fiber kiʻekiʻe
• Nā ʻano o ka fiber dietary
• Nā olonā paʻa
• Nā olonā ʻaʻole
• Ka nui o nā olonā i kēlā me kēia lā

ʻO nā fibre kahi hui o nā kumu mea kanu ʻaʻole ʻai ʻia e ke kino a hiki ke loaʻa i loko o kekahi mau meaʻai e like me nā huaʻai, nā lau, nā mea kanu a me nā cereal, no ka laʻana. ʻO ka lawa pono o ka fiber i ka papaʻai he mea nui e mālama i ke olakino o ka ʻōpū, e hakakā a pale i nā maʻi e like me ka constipation, momona a me ka maʻi kō.

Aia he ʻelua mau ʻano fiber, soluble a insububle, a ʻo ka hapa nui o nā meaʻai i loko o nā ʻano ʻelua, akā he ʻokoʻa nā pono like ʻole o ke kino. ʻO ka ʻōlelo no ke olonā i kēlā me kēia lā ma waena o 25 a me 38 gram.

Nā Pōmaikaʻi Fiber

Ma ka laulaha, ʻo nā pono olakino o ka fiber ke:

1. E hakakā ana i ka paʻa paʻa, no ka mea wikiwiki lākou i ka lawe ʻana o ka ʻōpū a hoʻonui i ka nui o nā feces a kōkua i kona hoʻopau ʻana, keu hoʻi ke hoʻopau ʻia me ka nui o ka wai.
2. Hoʻonui i ka manaʻo o ka māʻona, ʻoiai ʻaʻole lākou e lawe ʻia, hana lākou i kahi ʻano gel i loko o ka ʻōpū, e kōkua ana e hōʻemi i nā calorie i ʻānai ʻia a makemake i ka pohō kaumaha;
3. Kōkua e hoʻoponopono i nā pae kō kō, no ka mea ʻoi aku ka haʻahaʻa o ka lawe ʻana o nā pākōpika i ka pae ʻōpū, e hoʻonui ana i ka glucose a me ka insulin e hoʻoponopono i kāna mau pae i ke koko;
4. Hoʻoemi i nā pae kolesterol a me nā triglycerideno ka mea hiki i nā olonā ke hoʻohaʻahaʻa i ka lawe ʻana o nā momona a me ke kōkō ma ka pae ʻōpū, e hoʻoliʻiliʻi i kā lākou kūpaʻa i ke kino i ka holo lōʻihi;
5. Hoʻopau i nā mea make i loaʻa i loko o ka ʻōpū, ma o nā feces, a me ka kaohi ʻana a me ke kaohi ʻana i ka pH i loko o ka ʻōpū;
6. Mālama i ke olakino o ka flora ʻōpū a me ka ʻōnaehana gastrointestinal, ʻoiai lākou e lawelawe ana ma ke ʻano he meaʻai no nā koʻohune maikaʻi i kū maʻamau i loko o ka ʻōpū. Ma waho aʻe o ka hoʻolaha ʻana i ke olakino o ka ʻōpala microbiota, hoʻoliʻiliʻi nā olonā i ka mumū, hoʻonui i nā pale o ke kino a pale i ka hoʻokumu ʻana o nā maʻi ʻōpū.

No ka loaʻa ʻana o nā pono āpau o ka puluniu, pono e hoʻopau i nā meaʻai momona-momona i kēlā me kēia lā me nā meaʻai āpau a me nā meaʻai māmā. He mea nui nō hoʻi e haʻi i ka wā e ʻai ana i kahi papaʻai i waiwai i ka fiber, pono ia e hoʻonui i ka lawe ʻana o ka wai, ʻoiai ka wai hydrates ka puluniu a lubricates i ka ʻōpū, kōkua i ka hoʻopau ʻana i nā feces a hoʻomaikaʻi i ka paʻa.

Ka papa inoa o nā meaʻai fiber kiʻekiʻe

Hōʻike ka papa aʻe i nā meaʻai momona o ka fiber a i ka nui o lākou e loaʻa ai.

Nā ʻano o ka fiber dietary

Hiki ke hoʻokaʻawale ʻia nā olonā ʻai e like me ka hiki ke hoʻoheheʻe ʻia a i ʻole ʻole hiki ke hoʻoheheʻe ʻia, ʻo ka ʻokoʻa nui ma waena o lākou ka hoʻoheheʻe ʻia o ka fiber soluble i loko o ka wai, ʻoiai ʻaʻole ka pulupulu i hiki ʻole ke hoʻoliʻiliʻi. Loaʻa i kēlā me kēia o lākou nā pono nui.

Nā olonā paʻa

Hoʻomaʻemaʻe nā olonā hiki ke hoʻoheheʻe ʻia i loko o ka wai e hana ana i kahi gel, a no laila noho lōʻihi lākou i loko o ka ʻōpū a me ka ʻōpū liʻiliʻi, no laila ke hāʻawi nei i kahi ʻano o ka māʻona, ka hoʻoponopono ʻana i ke kō a me ka hoʻohaʻahaʻa ʻana i ka kolesterol.

Hoʻohui ʻia, hoʻopili ʻia a hoʻopili ʻia e nā bacteria maikaʻi i loko o ka ʻōpū, kahi e kōkua ai e mālama i ke olakino ʻōpū a hoʻemi i ka mumū, pale i ke ʻano o nā maʻi gastrointestinal, e like me ka maʻi o Crohn, kolitis ulcerative a me nā ʻōpū huhū, a hiki pū lākou pale aku i ka maʻi ʻaʻai kala, a no laila hiki ke noʻonoʻo ʻia ma ke ʻano he prebiotic.

ʻO kekahi o nā olonā i hoʻoheheʻe ʻia he pectin a me ka inulin, ʻo kahi laʻana, hiki ke loaʻa i nā meaʻai e like me nā huaʻai, nā mea kanu, nā huaʻai a me nā meaʻai i loaʻa nā ʻoka, germ germ, barley a me rai. E ʻike hou aʻe e pili ana i nā meaʻai i waiwai i ka fiber soluble.

Nā olonā ʻaʻole

ʻAʻole hoʻoheheʻe nā olonā hiki ʻole i ka wai a kaupalena ʻia kā lākou fermentation i ka microbiota ʻōpū, no laila ke hiki lākou i ka ʻōpū nui, hoʻonui lākou i ka lawe ʻana o ka ʻōpū mai ka mea e hoʻonui ai i ka nui o nā feces a hana ma ke ʻano he laxative maoli, e pale ana i nā pilikia e like me constipation, hemorrhoids a me ka mumū ma ka pae ʻōpū. Hāpai lākou i ka hoʻopau ʻia ʻana o nā huahana ʻona i hana ʻia ma ka pae ʻōpū.

ʻO kekahi mau fibre insoluble ka cellulose a me ka lignin, no ka laʻana, hiki ke ʻike ʻia ma nā hua piha, ka nui o nā ʻalemona i loko o ka pūpū, chia a me nā ʻano linseed, nā nati, nā hua waina a me nā pūpū o nā hua a me nā mea kanu. E nānā i nā meaʻai ʻē aʻe kahi e loaʻa ai nā olonā hiki ʻole ke loaʻa.

Ka nui o nā olonā i kēlā me kēia lā

ʻO kahi ʻālelo aʻoaʻo e hoʻonui i ka ʻai o ka fiber i ka papaʻai e hoʻopili i nā meaʻai maka a paʻa ʻia, ʻo ia hoʻi nā huaʻai a me nā mea kanu, a me nā hua, nā ʻanoʻano a me nā kīʻaha holoʻokoʻa, e hōʻalo ana i nā meaʻai i hoʻomaʻemaʻe ʻia e like me ka palaoa kulina, ka palaoa a me ka laiki keʻokeʻo

Wahi a ka Academy of Nutrition and Dietetics, ʻokoʻa ka ʻōlelo no ka fiber i kēlā me kēia lā me ka makahiki a me ka wahine, e like me ka papa aʻe:

Ke hiki ʻole i kekahi kumu ke komo i ka nui o nā fiber i kēlā me kēia lā ma o ka meaʻai, aia kekahi mau mea hoʻopihapiha i hiki ke kūʻai ʻia ma nā hale kūʻai lāʻau, nā hale kūʻai meaʻai olakino a i ʻole nā ​​hale kūʻai pūnaewele i ka capsule a i ʻole ka pauka i loaʻa nā pono like me ka fiber i loaʻa. i ka meaʻai.