Hoʻopau a hana paha ka fiber i ka paʻa paʻa? ʻO kahi hiʻohiʻona koʻikoʻi

Anter

• Maikaʻi mau ka puluniu no ka ʻai ʻana
• Hiki iā ia ke hōʻoluʻolu i ka paʻa paʻa ʻana no nā poʻe he nui
• I kekahi mau hihia, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka fiber
• ʻO nā ʻano ʻoi loa o ka puluniu e hemo ai i ka paʻa paʻa
• ʻO nā meaʻai maikaʻi loa e hōʻoluʻolu i ka paʻa paʻa
• Lawe i ka Home Message

ʻO ka Constipation kahi pilikia maʻamau e pili ana i 20% o ka poʻe i kēlā me kēia makahiki (,).

He kūlana paʻakikī ia e wehewehe ai, no ka mea, ʻokoʻa ka maʻamau o nā ʻano make i kēlā me kēia kanaka.

Eia nō naʻe, inā he ʻoi aku kāu ma mua o ʻekolu mau neʻe ʻana o ka ʻōpū i ka pule a paʻakikī kou mau ʻauamo, maloʻo a paʻakikī hoʻi e hele, ua paʻa paha ʻoe.

ʻO kekahi o nā ʻāpana aʻoaʻo aʻo mau loa no ka poʻe i paʻa i ka constipated e ʻai hou i ka fiber.

Akā e holo pono paha kēia ʻōlelo aʻoaʻo? E nānā kāua.

Maikaʻi mau ka puluniu no ka ʻai ʻana

ʻO ka fiber dietary ka inoa i hāʻawi ʻia i nā mea ʻaiaola ʻole i hiki ʻole i ka mea kanu i nā mea kanu. Hiki ke loaʻa i nā meaʻai mea kanu a pau, e like me nā huaʻai, nā lau, nā hua, nā hua a me nā ʻanoʻano.

Hoʻokaʻawale mau ʻia i ʻelua mau pūʻulu, e pili ana i ka solubility:

• Puluniu ʻole: Loaʻa i loko o ka palaoa palaoa, nā mea kanu a me nā mea kanu āpau.
• Puluniu lewa: Loaʻa i loko o ka oat bran, nā nati, nā hua, nā pīni, nā lihi a me nā pī, a me kekahi mau huaʻai a me nā mea kanu.

Wahi a ia, ʻo ka hapa nui o nā meaʻai momona e komo ana i loko o kahi hui o insoluble a me ka fiber soluble i nā helu like ʻole.

ʻOiai ʻaʻole hiki i kou kino ke ʻeli i ka fiber, ʻo ka ʻai ʻana i ka lawa ka mea e manaʻo ʻia he mea nui ia no kou olakino ʻōpū. ʻO kēia kahi mahele no ka mea ʻo ka fiber dietary e hoʻonui i ka nui o kāu pahu noho a palupalu lākou.

ʻO nā noho nunui, ʻoi aku ka palupalu e kōkua iā ʻoe e maʻa mau, ke neʻe wikiwiki aʻe i loko o kou ʻōpū a ʻoi aku ka maʻalahi o ka hele ().

Kōkua kēia mau ʻano ʻelua i kēia me nā ʻano ʻokoʻa iki.

Hoʻopili nā pulupulu insoluble i kāu noho a hana e like me kahi palaki, e kahili ana i loko o kou ʻōpū e kiʻi i nā mea āpau a hoʻomau i nā mea e neʻe nei.

Hoʻokomo ka ʻano soluble i ka wai a hana i kahi mea like me ka gel. Kōkua kēia i kāu pahu holo ma waena o kou ʻōpū a hoʻomaikaʻi i kona ʻano a me ke kūlike ʻole.

ʻO ka fermentation o kekahi ʻano o ka fiber soluble, i ʻike ʻia ʻo prebiotics, i loko o ka ʻōpū nui hiki ke kōkua i ka mālama ʻana i kahi ʻōpū maikaʻi e ka hoʻonui ʻana i kāna helu o nā bacteria maikaʻi ().

Hiki i kēia ke hoʻomaikaʻi i kou olakino ma ka hōʻemi ʻana i kāu makaʻu o ka maʻi diabetes type 2, maʻi puʻuwai a me ka momona ().

Hiki i ka ʻai ʻana ke lawa ka pulupulu ke kōkua iā ʻoe e mālama mau. Hiki iā ia ke hoʻomaikaʻi i ke kaulike o nā bacteria maikaʻi i kou ʻōpū. Hiki i kēia ke hōʻemi i kou makaʻi i nā maʻi like ʻole, e like me ka maʻi puʻuwai, momona a me ka maʻi kō.

Hiki iā ia ke hōʻoluʻolu i ka paʻa paʻa ʻana no nā poʻe he nui

Inā kūpikipiki ʻoe a loaʻa i kahi lawe fiber liʻiliʻi, hiki ke kōkua i ka ʻai ʻana i nā mea hou aku.

Ua hōʻike ʻia nā noiʻi e hoʻonui ana i ka nui o nā fiber āu e ʻai ai hiki ke hoʻonui i ka nui o nā noho āu i hala ai ().

I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi loiloi hou e hōʻike ana ʻo 77% o ka poʻe me ka paʻa paʻa mau i loaʻa i kahi hōʻoluʻolu e ka hoʻonui ʻana i kā lākou lawe fiber ().

Eia kekahi, ʻelua mau noiʻi i ʻike i ka hoʻonui ʻana i ka lawe ʻana i ka fiber dietary hiki ke like ka hopena me ka lactulose laxative no ka hōʻoluʻolu ʻana i ka paʻa paʻa i nā keiki.

ʻO ka manaʻo o kēia no nā poʻe he nui me ka paʻa paʻa, ʻo ka ʻai wale ʻana i ka fiber ke lawa no ka hoʻoponopono ʻana i ka pilikia (,).

Paipai ʻia e ʻai nā kāne i ka 38 gram o ka puluniu i kēlā me kēia lā, a ʻai nā wahine i ka 25 gram ().

Minamina, manaʻo ʻia ʻo ka hapa nui o ka poʻe e ʻai ma lalo o ka hapalua o kēia nui, e hōʻea wale ana ma waena o 12-18 gram i kēlā me kēia lā (,,).

ʻAʻole ʻai ka hapa nui o ka poʻe i ka fiber dietary. ʻO ka poʻe i nele i ka fiber i kā lākou papaʻai hiki ke ʻike i ke kōkua ma ka hoʻonui ʻana i kā lākou ʻai.

I kekahi mau hihia, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka fiber

I ke kumumanaʻo, pono ke fiber e pale aku a mālama i ka constipation.

Eia nō naʻe, hōʻike nā hōʻike i ka hana ʻole o kēia ʻōlelo aʻoaʻo no nā mea āpau.

ʻOiai kekahi mau noiʻi e hōʻike nei i ka hoʻohui ʻana i ka fiber i kāu papaʻai hiki ke hoʻomaikaʻi i kāu mau hōʻailona, ​​hōʻike ʻia nā noiʻi ʻē aʻe hoʻēmi ʻana ʻoi aku ka maikaʻi o kāu lawe ().

Eia kekahi, ua ʻike ʻia kahi loiloi hou ʻoiai he maikaʻi ka fiber i ka hoʻonui ʻana i ka nui o ka ʻōpū, ʻaʻole ia i kōkua me nā ʻōuli ʻē aʻe o ka constipation e like me ka noho ʻana o ka noho, ka ʻeha, ka momona a me ke kinoea ().

E ʻike ai inā ʻo ka hoʻonui ʻana i ka lawe ʻana i ka fiber e kōkua i kou kūpilikiʻi, e hoʻāʻo e hoʻoholo i ke kumu. Hiki iā ʻoe ke lilo i constipated no nā kumu he nui, e like me:

• Nā mea ola: ʻO ke kūpikipiki o ka pulupuluʻai liʻiliʻi, hana ʻole a me ka lawe haʻahaʻa i ka wai.
• Nā lāʻau a me nā mea hoʻopili: ʻO nā laʻana me nā painkillers opioid, antidepressants, antipsychotics a me kekahi antacids.
• Maʻi: ʻO nā laʻana e laʻa me ka maʻi diabetes, ka huhū o ke kīhā, ka maʻi ʻōpū a me nā ʻano neurological e like me Parkinson.
• ʻIke ʻole ʻia: ʻAʻole ʻike ʻia ke kumu o ka paʻa mau ʻana o kekahi poʻe. ʻIke ʻia kēia ʻo ka constipation idiopathic mau.

Inā ʻai ʻoe i ka nui o nā fiber a ʻo kāu constipation e kumu ʻia e kekahi mea ʻē aʻe, a laila ʻaʻole kōkua ka hoʻohui ʻana i nā fiber hou a hiki ke hōʻeha i ka pilikia ().

ʻO ka mea hoihoi, ua hōʻike ʻia kekahi mau noiʻi e ʻai ana kekahi poʻe me ka paʻa paʻa i ka nui o nā fiber e like me ka poʻe ʻaʻohe o lākou ʻano (,).

Hoʻokahi o 6 mau mahina i hoʻopaʻa ʻia ma 63 poʻe i loaʻa no ka poʻe me ka paʻa paʻa idiopathic mau, kahi pulupulu haʻahaʻa a i ʻole kahi papaʻai no-fiber i hoʻomaikaʻi maikaʻi i kā lākou mau ʻōuli. ʻO ka hemo ʻana i ka fiber e hoʻōla iā lākou i ka constipation ().

He mea kūpono kēia no ka poʻe i loaʻa i ka maʻi huhū huhū (IBS), no ka mea, he nui nā meaʻai kiʻekiʻe-fiber i kiʻekiʻe i FODMAPS, kahi e hōʻino ai i nā hōʻailona IBS (,).

Eia nō naʻe, hāʻawi ʻia i nā pono olakino hiki ke loaʻa i ka fiber, ʻaʻole pono ʻoe e lawe i kahi papaʻai haʻahaʻa-ʻoi loa no ka wā lōʻihi me ka nīnau ʻole aku i kāu kauka a i ʻole dietitian.

Eia kekahi, aia he hōʻike e pono ʻole ka fermentable, soluble fiber supplement i kēia mau kānaka, ʻoiai ʻaʻole lākou e ʻae pono i nā ʻano fiber ʻē aʻe.

No ka poʻe e ʻai lawa i ka fiber akā paʻa mau nō, ʻo ka ʻai ʻana i nā mea he nui e hiki ai ke hōʻeha i ko lākou pilikia. I kekahi mau hihia, hiki i ka hōʻemi ʻana i ka fiber dietary ke kōkua i ka hoʻomaha ʻana i ka paʻa paʻa.

ʻO nā ʻano ʻoi loa o ka puluniu e hemo ai i ka paʻa paʻa

Hiki i nā pulupulu pulupulu ke kōkua i ka mālama ʻana i ka paʻa paʻa ʻana, me nā mea i loaʻa i ka constipation mau a i ʻole IBS ().

Eia nō naʻe, inā loaʻa ʻoe i ka paʻa paʻa mau a i ʻole ke ʻike nei i nā ʻōuli e like me ka ʻeha, ka makani, ka pehu ʻana a me ke kinoea, ʻoi aku paha ka maikaʻi e hele no kahi mea hoʻohui ʻole hiki ʻole ke hoʻoheheʻe ʻia, (.,).

ʻO kēia no ka mea hoʻohana ʻia ka fiber fermentable i meaʻai e nā bacteria i loko o kou ʻōpū, e hopena i ka hana ʻana o nā kinoea i kou ʻōpū nui.

Hiki i kēia ke hoʻonui i ka hana kōkō i loko o kou ʻōpū, i mea e hōʻino ai i kāu mau ʻōuli.

ʻO nā laʻana o nā mea hoʻoliʻiliʻi fiber i hiki ke hoʻopili ʻia:

• Psyllium: Psyllium husk a me Metamucil
• Methyl cellulose: Citrucel
• ʻO Glucomannan: Nā capsule Glucomannan a i ʻole PGX
• Inulin: ʻO benefibre (Kanada), Fiber Choice a i ʻole Fibersure
• Pākuʻi hydrolyzed guar gum: Aloha-Maize
• ʻO ka palaoa dextrin: Mea kōkua (US)

Manaʻo pinepine ʻo Psyllium i ke koho maikaʻi loa.

ʻOiai ua hoʻonohonoho ʻia ma ke ʻano he fermentable, ua hōʻike ʻia nā noiʻi e hiki i ka psyllium ke normalize i nā noho a e ʻae maikaʻi ʻia, ʻoiai e ka poʻe me IBS (,,).

Inā ʻaʻole lawa ʻoe i ka fiber, hiki ke kōkua i ka hoʻonui ʻana i ka nui o nā meaʻai kiʻekiʻe-fiber i kāu papaʻai. Hiki ke pōmaikaʻi ka poʻe me ka paʻa paʻa paʻa paʻa pono ʻole i ka mea hoʻohui fermentable non-fermentable, soluble.

ʻO nā meaʻai maikaʻi loa e hōʻoluʻolu i ka paʻa paʻa

Inā haʻahaʻa ka nui o kāu ʻai fiber, e hoʻāʻo e hoʻopili me nā meaʻai kiʻekiʻe loa e like me nā huaʻai, nā mea ʻai a me nā kīʻaha holoʻokoʻa i kāu papaʻai.

E hoʻonui kēia i kāu lawe soluble a maʻalahi ʻole a hiki ke kōkua i ke kōkua i kou pilikia.

ʻOi aku ka maikaʻi o ka hana ʻana i kēia me ka lohi, ʻoiai e hoʻonui nui ana i kāu lawe i loko o kahi wā pōkole hiki ke kumu i nā hopena i makemake ʻole ʻia e like me ka ʻeha, ka ʻaila a me ka momona.

ʻO nā meaʻai kiʻekiʻe i loko o ka fiber hiki ʻole ke komo pū me:

• Nā mānoanoa holoʻokoʻa
• Nā huaʻai a me nā mea kanu me nā ʻili
• Nā hua a me nā hua

ʻO nā meaʻai kiʻekiʻe i ka pulupulu i hoʻoheheʻe ʻia:

• ʻAtslika
• Nā hua flax
• ʻO Barley
• Rye
• Nā pīni a me nā puʻupuʻu
• ʻO nā lau aʻa

Ua hōʻike ʻia kekahi mau mea ʻai nui e pono ai no ka paʻa paʻa. ʻO kahi laʻana, hiki i nā hua flax ke kōkua inā loaʻa kou constipation e IBS (,).

Inā makemake ʻoe e hoʻāʻo i nā hua flax, e hoʻomaka me ka lawe ʻana i 1 teaspoon i kēlā me kēia lā a hoʻonui iki i ka lāʻau a hiki i ka maximum o 2 punetēpō i ka lā holoʻokoʻa.

I mea eʻono ai iā lākou, hiki iā ʻoe ke waiho iā lākou i kahi mea inu a kāpīpī iā lākou i kāu yogurt, salakeke, cereal a i ʻole sup.

Hiki i nā prun ke kōkua i ka hoʻopakele ʻana i ka paʻa paʻa. Nui lākou i ka fiber a loaʻa pū kekahi i ka sorbitol ʻalekiko kō, kahi laxative kūlohelohe (,).

Ua hōʻike ʻia kekahi mau noiʻi ua ʻoi aku ka maikaʻi o nā prun ma mua o nā mea hoʻopili fiber i ka hoʻomaha ʻana i ka paʻa paʻa. Manaʻo ʻia ka mahele kūpono ma kahi o 50 gram (a i ʻole 7 mau pona waena) ʻelua mau manawa i ka lā (,).

Eia nō naʻe, inā loaʻa iā ʻoe ka IBS, pono paha ʻoe e hōʻalo i nā prun ʻoiai ʻo ka sorbitol kahi FODMAP i ʻike ʻia a hiki ke hoʻonui i kāu mau ʻōuli.

ʻIke kūlohelohe ʻole ʻia ka pulupulu i hiki ʻole ke loaʻa i loko o nā meaʻai. He mea kōkua paha nā prun, inā ʻaʻole kāu IBS.

Lawe i ka Home Message

ʻO ka ʻai ʻana i ka nui o nā meaʻai momona-maikaʻi kahi manaʻo maikaʻi e hoʻonui i ke olakino digestive.

Inā lilo ʻoe i pilikia a ʻaʻohe nui o ka fiber i kāu papaʻai, a laila e pōmaikaʻi paha ʻoe i ka ʻai ʻana i nā mea hou aʻe.

Eia nō naʻe, inā ua lawa ʻoe i ka fiber a i ʻole he kumu hou aʻe kāu kōkō, ka hoʻonui ʻana i ka lawe ʻana o ka fiber mai nā meaʻai i mea e ʻino ai nā mea.

E makemake paha ʻoe i kēia ʻatikala pili.

• 13 Nā Lapaʻau home e hōʻoluʻolu i ka paʻa paʻa maoli ʻana
• 22 Mea ʻAi Nui Pono ʻoe e ʻai ai
• 16 Nā ala maʻalahi e ʻai i ka puluniu hou aku
• Puluniu maikaʻi, Fiber maikaʻi - Pehea nā ʻano ʻokoʻa iā ʻoe
• FODMAP 101: Kahi Kuhi Kūkaʻina Mea Kūmole