Puluniu maikaʻi, Fiber maikaʻi - Pehea nā ʻano ʻokoʻa iā ʻoe

Anter

• He aha ka puluniu a pehea e hoʻokaʻawale ʻia ai?
• Hiki ke hoʻololi ʻia me ka Fiber Insoluble
• Puluniu Fermentable
• Puluniu viscous
• Pāpaʻa kūpaʻa
• Nā Mele Unique Pono Ke Kahiāuli
• Fruktans
• ʻO Beta-Glucan
• ʻO Glucomannan
• Lawe i ka Home Message

Hiki i ka puluniu ke hoʻololi i nā ʻano o ke olakino.

Mai ke koʻohune ʻōpū i ka hoʻēmi kino, manaʻo pinepine ʻia ia he ʻāpana nui o ka papaʻai olakino.

Loaʻa ka hapanui o ka poʻe i ka ʻike i ka fiber, a makemake lākou e ʻūlū i nā mea āpau i hoʻokahi mahele.

Eia naʻe, ʻo ka ʻoiaʻiʻo ʻaʻole like nā olonā āpau.

Kūpono nui kekahi ʻano, ʻoiai hiki i kekahi poʻe ke hoʻonā i nā pilikia digestive i kekahi poʻe.

Hōʻike kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i nā ʻano fiber.

He aha ka puluniu a pehea e hoʻokaʻawale ʻia ai?

ʻO ka "fiber" e pili ana i kahi hui like ʻole o nā kāhūhā i hiki ʻole i ke kanaka ke ʻeli.

Ua hemahema mākou i nā enzyme digestive e pono ai e wāwahi iā lākou, no laila hele lākou i ka hapa nui o ka ʻōnaehana digestive i loli ʻole.

ʻO ka mea i koi ʻia he 38 gram no nā kāne, a he 25 gram no nā wahine. Eia nō naʻe, ke ʻai wale nei ka hapa nui o ka poʻe ma kahi o ka hapalua o kēlā, a i ʻole 15-17 gram i kēlā me kēia lā (1, 2).

Loaʻa ka puluniu i nā meaʻai mea kanu, e like me nā mea kanu, nā huaʻai, nā legume, nā kīʻaha piha, nā nati a me nā ʻanoʻano (no nā kikoʻī kikoʻī, eia ka papa inoa o 22 mau meaʻai kiʻekiʻe fiber).

Aia nō he a nui loa nā ʻano ʻokoʻa o nā olonā i loaʻa i nā meaʻai.

ʻO ka pilikia e hoʻokaʻawale pinepine ʻia lākou i nā ʻano ʻokoʻa, kahi e huikau loa ai.

Hoʻokaʻawale papa ʻia ka puluniu i ʻelua ʻano nui (3):

• Puluniuʻai: ʻIke kūlohelohe i nā meaʻai.
• Puluniu hana: Puluniu i unuhi ʻia a hoʻokaʻawale ʻia mai nā meaʻai āpau, a laila hoʻohui ʻia i nā meaʻai i hana ʻia.

Eia nō naʻe, aia kekahi pilikia nui i ka hoʻonohonoho ʻana i ka fiber i kēia ala. Hōʻike ia iā mākou mea ʻole loa e pili ana i kā lākou hopena olakino.

ʻO kahi ʻano hana ʻē aʻe e hoʻohālikelike ʻia ka fiber ma muli o kāna solubility (soluble vs insoluble), viscosity (viscous vs. non-viscous) a me fermentability (fermentable vs. non-fermentable).

A laila aia kekahi papa o nā mea momona i kapa ʻia ʻo nā starches kūpale, i hoʻonohonoho pinepine ʻia e like me nā fibers dietary.

ʻO nā fiber nā mea ʻaʻā indigestible i loaʻa maoli i nā mea kanu mea kanu. Hoʻonohonoho pinepine ʻia lākou ma ke ʻano he papaʻai (loaʻa kūlohelohe) a i ʻole hana (hoʻohui ʻia i nā meaʻai).

Hiki ke hoʻololi ʻia me ka Fiber Insoluble

ʻO ka solubility o ka fiber e pili ana i kona hiki ke hoʻoheheʻe i ka wai.

Ma muli o kēia, ua hoʻokaʻawale pinepine ʻia ka fiber e like me ka soluble a i ʻole insoluble:

• Puluniu wailana kāwili ʻia me ka wai i loko o ka ʻōpū, e hana ana i kahi mea like me ka gel. Hiki iā ia ke hoʻēmi i nā kui kō kō, a he mau pono olakino like ʻole ().
• Puluniu ʻole ʻaʻole huikau me ka wai a hele i loko o ka ʻōnaehana digestive ʻoi loa. Hana ia ma ke ʻano he agena "bulking", a kōkua paha i ka wikiwiki i ka hele ʻana o ka meaʻai a me ka ʻōpala i loko o kou ʻōpū ().

ʻO nā mea hoʻoheheʻe ʻia me nā gum, pectins, psyllium, beta-glucans a me nā mea ʻē aʻe. ʻO nā olonā ʻaʻohe paʻa me lignin a me cellulose.

ʻO nā meaʻai mea kanu like ʻole he ʻokoʻa kaulike o nā aʻa i hiki ke hoʻoheheʻe ʻia a me ka ʻole insoluble.

Hoʻokaʻawale pinepine ʻia ka fiber ma muli o kona hiki ke hoʻoheheʻe i ka wai. Loaʻa nā pōmaikaʻi like ʻole i ka fiber soluble no ke olakino metabolic, ʻoiai he hana nui ʻole ka fiber i hiki ʻole ke lilo i agena nui.

Puluniu Fermentable

Kuhi ʻia he 100 trillion ola bacteria i noho i ka ʻōpū o kānaka, ʻo ka hapanui hoʻi i ka ʻōpū nui ().

ʻO kēia mau koʻohune maoli nō koʻikoʻi no ke olakino maikaʻi loa i nā kānaka. Pāʻani lākou i nā kuleana like ʻole e pili ana i ka mālama ʻana i ke kaupaona, ka mālama kō kō ʻana i ke kō, ka pale ʻana, ka hana o ka lolo a me ke olakino noʻonoʻo (, 8,,, 11, 12).

He mea nui lākou i kuhikuhi pinepine ʻia ai ʻo "ke koʻokoʻo poina" ().

Ma muli o ka hiki ʻole i nā kānaka ke ʻeli i ka fiber, hoʻopau ia i ka hōʻea ʻana i ka ʻōpū nui i hoʻololi ʻole ʻia.

Hoʻonui kēia i ka helu a me ke kaulike o nā koʻohune gut aloha, kahi e hoʻopuka nei i nā waikawa momona momona me nā pono olakino olakino.

Hiki ke hoʻoheheʻe ʻia ka hapa nui o nā olonā fermentable, akā aia kekahi mau olonā insoluble i hiki ke hana i kēia ala.

ʻO nā olonā Fermentable nā ​​pectins, beta-glucans, guar gum, inulin a me oligofructose.

ʻO nā kumuwaiwai ʻai holoʻokoʻa maikaʻi loa o nā olonā fermentable nā ​​pīni a me nā legume. Hāʻawi pinepine kahi lawelawe 1-kīʻaha a i ka hapalua o ka mea i koi ʻia i kēlā me kēia lā o ka fiber.

ʻO nā mea āpau e ʻōlelo ʻia ana, ʻo kekahi o nā huahana e pili ana i ka fermentation fiber ka gas. ʻO kēia ke kumu e hiki ai i nā meaʻai i kiʻekiʻe i ka fiber fermentable ke kumu i ka palahalaha a me ka hōʻoluʻolu ʻole o ka ʻōpū, keu hoʻi inā ʻaʻole maʻa ka poʻe i ka ʻai ʻana i ka fiber he nui.

Hoʻopili ʻia a hoʻohana ʻia ka fiber Fermentable ma ke ʻano he wahie e nā koʻohune aloha i ka ʻōpū. Hiki i kēia ke alakaʻi i nā hopena maikaʻi i ke olakino.

Puluniu viscous

Hoʻokumu kekahi ʻano o nā olonā i hoʻonā ʻia i kahi gel mānoanoa ke hoʻohui lākou me ka wai. Ua ʻike ʻia kēia mau mea viscous nā olonā.

E waiho maʻalahi, ʻo ka viscosity o kahi wai e pili ana i kona "mānoanoa." ʻO kahi laʻana, ʻoi aku ka viscous o ka meli momona ma mua o ka wai.

Ke ʻai ʻoe i ka fiber viscous, hana ia i kahi mea like me ka gel e "noho" i ka ʻōpū.

Hoʻoiho kēia i ka digestion a me ka lawe ʻana i nā meaola, e hopena ai i ka lōʻihi o ka piha a hoʻemi i ka makemake (, 17,).

ʻO kahi loiloi o 44 mau noiʻi e pili ana i nā mālama puluniu i ʻike ʻia ʻo nā olonā viscous wale nō ka mea e hōʻemi i ka lawe ʻana o ka meaʻai a hōʻemi i ke kaupaona ().

ʻO nā olonā viscous e pili pū ana me ka glucomannan, beta-glucans, pectins, guar gum a me psyllium. ʻO nā kumuwaiwai piha piha nā meaʻai me nā legume, asparagus, Brussels sprouts, nā ʻoka a me nā ʻano flax.

ʻO nā olonā viscous e hana i kahi mea like me ka gel e noho i loko o ka ʻōpū, e alakaʻi ana i nā manaʻo hoʻonui o ka piha, hoʻemi i ka makemake a me ka pohō kaumaha.

Pāpaʻa kūpaʻa

ʻO nā Starches nā ʻano nui o nā haʻuki i ka papaʻai.

ʻO lākou nā kaulahao lōʻihi o nā mole mole glucose, i loaʻa i kaʻuala, nā māno a me nā meaʻai ʻē aʻe.

Kūpale maoli kekahi starch i ka digestion, no laila hele ia i loko o ka ʻōnaehana digestive i hoʻololi ʻole.

Kapa ʻia kēia ʻano starch i starch kūpale, a hana ia e like me ka hiki ke hoʻoheheʻe ʻia, fermentable fiber i ka ʻōpū (20).

ʻO ka starch resistant he nui nā pono olakino olakino. Hoʻomaikaʻi ia i ke olakino digestive, hoʻonui i ka ʻike insulin, hoʻohaʻahaʻa i ke kō i ke kō a hoʻoliʻiliʻi nui i ka makemake (,,,,).

Aia kekahi mau kumu meaʻai maikaʻi o ka starch kūpaʻa, e like me ka maiʻa ʻōmaʻomaʻo, nā legume, nā cashews a me nā ʻulu maka. Hiki ke loaʻa kahi papa inoa kikoʻī hou aʻe ma aneʻi.

Hoʻohui ʻia, mālama kekahi mau meaʻai starchy i mau nui o ka starch kūpale inā hoʻalili ʻia lākou ma hope o ka kuke ʻana. Hoʻopili kēia i ka uala keʻokeʻo a me ka laiki keʻokeʻo.

ʻOi aku ka kiʻekiʻe o ka starch uala maka i ka starch kūpale, a ʻai kekahi poʻe e like me ka supplement.

ʻO ka starch resistant kahi ʻano o ka starch i pakele i ka ʻai. Hana ia e like me ka hiki ke hoʻoheheʻe ʻia, fermentable fiber, a he nui nā pono olakino.

Nā Mele Unique Pono Ke Kahiāuli

He mau olakino pili kikoʻī kekahi mau fiber.

Fruktans

ʻO ka fructan ka manawa i hoʻohana ʻia e wehewehe ai i kahi kaulahao liʻiliʻi o nā mole fructose.

ʻO Oligofructose a me inulin ka ʻelua mau hua nui fructan i ka papaʻai. Hiki iā lākou ke hānai i nā koʻohune aloha i loko o ka ʻōpū, a ua hōʻike ʻia e kōkua i ka mālama ʻana i kekahi ʻano o ka maʻi diarrhea (26).

Eia nō naʻe, hoʻohālikelike ʻia nā fructans ma ke ʻano he FODMAPs, ʻano o nā ʻaihue i ʻike ʻia e hoʻokumu i nā pilikia digestive i nā poʻe he nui (27).

ʻO ka ʻoiaʻiʻo, nā fructans a me nā FODMAP ʻē aʻe e hoʻonāukiuki i nā hōʻailona maikaʻi ʻole i 3 o ka 4 poʻe me ka maʻi hanu huhū, kahi maʻi digestive maʻamau (28).

ʻO ke kumu nui o nā fructans i ka papaʻai o kēia manawa ka palaoa (29).

ʻO Beta-Glucan

Ua kākau nui ʻia nā pono olakino o ka beta-glucans. Loaʻa i kēia mau olonā i kahi hanana mole kikoʻī e hoʻoliʻiliʻi nui ai iā lākou i ka ʻōpū.

Hiki i nā beta-glucans ke hoʻomaikaʻi i ka ʻike insulin a hoʻohaʻahaʻa i nā pae kō kō. Hiki iā lākou ke hōʻemi nui i nā pae kolesterol a hoʻonui i nā manaʻo o ka piha ().

ʻO nā kumu waiwai meaʻai nui o ka beta-glucans ʻo ka oats a me ka bale.

ʻO Glucomannan

ʻO Glucomannan kahi olonā viscous e kūʻai pinepine ʻia ʻia ma ke ʻano he hoʻemi kaumaha.

Ua hōʻike ʻia nā noiʻi he nui i hiki i ka glucomannan ke hana i ka hoʻohaʻahaʻa haʻahaʻa o ke kaumaha, hakakā i ka constipation a hoʻomaikaʻi i nā mea pilikia no ka maʻi puʻuwai (,,).

ʻO Fructans nā olonā e hiki ke kumu i nā ʻōuli digestive maikaʻi ʻole i kekahi poʻe. Hiki ke hoʻoheheʻe ʻia nā beta-glucans a me nā glucomannan, nā olonā viscous me nā pono ke olakino ikaika.

Lawe i ka Home Message

ʻO nā olonā i hiki ke hoʻoheheʻe ʻia, viscous a fermentable ke ʻano o ke olakino, ma kahi mamao. ʻO nā starches kūpale kekahi olakino maikaʻi loa.

ʻO nā kumuwaiwai maikaʻi o nā olonā olakino e komo pū me nā mea kanu, nā huaʻai, ka ʻoka, nā legume, nā nati, ke kokoleka ʻeleʻele, nā avocados, nā hua chia a me nā meaʻai like ʻole.

Eia nō naʻe, ʻaʻole pono e hopohopo ma luna o nā kikoʻī ma aneʻi. ʻOiai ʻoe e ʻai nui ana i nā meaʻai mea kanu a pau, a laila e mālama pono i kāu lawe ʻana i ka fiber.