Hiki i ke Fiber ke kōkua iā ʻoe e lilo i ka kaumaha - akā he ʻano kikoʻī wale nō

Anter

• Hānai ka Fiber i kāu bacteria Gut Friendly
• Kōkua Bacteria Maikaʻi e Kaua i ka Lā
• Hiki i ka Fiber Viscous ke hoʻēmi i kāu ʻiʻo, e kōkua ana iā ʻoe e ʻai liʻiliʻi
• Kūpono anei nā pulupulu pulupulu no ka lilo o ke kaupaona?
• Kumuwaiwai waiwai o ka puluniu viscous
• Ka Laina Lalo

ʻO ka pulupulu kahi mea waiwai nui e nānā pinepine ʻole ʻia.

E waiho maʻalahi, pili ka fiber i nā huʻihuhu i hiki ʻole ke ʻai ʻia e kou ʻōpū.

Hoʻokaʻawale ʻia ma ke ʻano he hiki ke hoʻoheheʻe ʻia a i ʻole insoluble e kaukaʻi ʻia ana i ka wai.

Hana nui nā olonā ʻole i nā mea nui, e hoʻohui ana i ka ʻike i kāu pahu. I ka hoʻohālikelike ʻana, hiki i kekahi ʻano o ka fiber hiki ke hoʻololi i ke olakino a me ka metabolism - a me kou kaupaona ().

Hōʻike kēia ʻatikala pehea e hoʻoliʻiliʻi ai ka fiber soluble i ka pohō kaumaha.

Hānai ka Fiber i kāu bacteria Gut Friendly

Kuhi ʻia he 100 trillion mau bacteria i loko o kou ʻōpū, ma ka ʻōpū nui ().

Me nā microbes ʻē aʻe i loaʻa i kāu ʻōnaehana digestive, kapa ʻia kēia mau bacteria i ka flora ʻōpū a i ʻole microbiome ʻōpū.

He mea nui nā ʻano bacteria i nā ʻano like ʻole o ke olakino, e like me ka mālama ʻana i ke kaupaona, ka mālama kō kō ʻana i ke kō, ka palekana a me ka hana o ka lolo (,,, 7).

E like me nā meaola ʻē aʻe, pono ke ʻai ka bacteria e noho maikaʻi ai ke olakino.

ʻO kēia kahi e hoʻonā ʻia ai ka fiber, no ka hapa nui - nā ʻanuʻu i loko. Hele ka fiber soluble ma waena o kāu ʻōnaehana digestive ʻo ka hapa nui ʻole, a laila hiki i kāu bacteria ʻōpū nahenahe e ʻeli iā ia a lilo ia i ikehu hoʻohana.

ʻO ka puluniu e pōmaikaʻi ai i kou bacteria bacteria i ʻike ʻia he prebiotic fiber a i ʻole fibreable fermentable. Manaʻo ʻia he mea maikaʻi loa ia no ke olakino a me ke kaumaha o ke kino (,).

ʻO nā olonā ʻaʻohe paʻa, e like me ka starch kūpale, hana pū kekahi me he prebiotics.

ʻAʻole lawe ʻia ka fiber a mālama ʻia e hiki i kou ʻōpū nui i loli ʻole. Ma laila, kōkua kekahi mau fibre soluble i ka hānai ʻana i nā koʻohune ʻōpū aloha e pono ai no ke olakino maikaʻi.

Kōkua Bacteria Maikaʻi e Kaua i ka Lā

Kaulana ka bacteria gut no ko lākou hopena i ka mumū mau ().

Hoʻopuka lākou i nā meaola no kou kino, e like me nā waikawa momona momona e hānai i nā hunaola i kāu kolona.

ʻO kēia ka mea e hōʻemi ai i ka mumū o ka ʻōpū a me nā hoʻomaikaʻi ʻana i nā maʻi ʻino e pili ana (,, 13).

ʻO ka hoʻomaʻemaʻe wale nō, maikaʻi ka mumū (pōkole) no ka mea kōkua ia i kou kino e hakakā i nā mea hoʻouka haole a hoʻoponopono i nā pūnaewele i hōʻino ʻia.

Eia nō naʻe, pilikia nui ka lōlō (wā lōʻihi) no ka mea hoʻomaka paha ia e hakakā i nā kino o kou kino.

ʻO ka mumū, pae haʻahaʻa haʻahaʻa kahi hana nui i ka ʻaneʻane o nā maʻi komohana komohana, e like me ka maʻi puʻuwai, Alzheimer a me metabolic syndrome (,,).

Aia kekahi mau hōʻike e pili ana i ka hoʻopili ʻana me ka waiwai kaupaona a me ka momona (,,).

Hōʻike kekahi mau noiʻi nānā i ka hoʻopili ʻia ʻana o kahi lawe kiʻekiʻe fiber i nā pae haʻahaʻa o nā marker inflammatory i ke kahe o ke koko (,).

Pili ka mumū me nā maʻi nohona he nui, e like me ka momona. Ua hoʻopili ʻia ka pau ʻana o ka fiber i ka hoʻemi ʻia o ka mumū.

Hiki i ka Fiber Viscous ke hoʻēmi i kāu ʻiʻo, e kōkua ana iā ʻoe e ʻai liʻiliʻi

Pono ʻoe i kahi deficit calorie e lilo i ka kaumaha.

ʻO ia, ʻoi aku ka nui o nā calorie (ikehu) pono e waiho i kou kino ma mua o ke komo ʻana i loko.

E like me ke ʻano, kōkua ka helu ʻana i nā calorie i nā poʻe he nui - akā ʻaʻole pono inā koho ʻoe i nā meaʻai kūpono.

ʻO kēlā me kēia mea e hōʻemi i kou makemake e hiki ke hoʻēmi i kāu loaʻa calorie. Me ka liʻiliʻi o ka makemake, lilo paha ʻoe i ke kaumaha me ka noʻonoʻo ʻole e pili ana.

Manaʻo pinepine ʻia ka fiber e kāohi i kou makemake. Eia nō naʻe, hōʻike ka hōʻike i kahi ʻano kikoʻī o ke olonā i loaʻa kēia hopena.

Ua hōʻike ʻia kahi loiloi hou o nā noi he 44 ʻoiai ʻo 39% o ka mālama ʻana i ka fiber e hoʻonui i ka piha, 22% wale nō ka mea i hōʻemi i ka ʻai ().

ʻO ka viscous ʻoi aku ka fiber, ʻoi aku ka maikaʻi o ka hōʻemi ʻana i ka makemake a me ka lawe ʻana o ka meaʻai.

E waiho maʻalahi, ʻo ka viscosity o kahi mea e pili ana i kona mānoanoa a me kāna palapū. ʻO kahi laʻana, ʻoi aku ka viscous o ka meli ma mua o ka wai.

ʻO nā olonā viscous, soluble e like me pectins, beta-glucans, psyllium, glucomannan a me ka gum gum a paʻa i ka wai, e hana ana i kahi mea like me ka gel e noho ana i loko o kou ʻōpū ().

Hoʻomaʻalohi kēia gel i ka waiho ʻana o kou ʻōpū, hoʻonui i ka digestion a me nā manawa omo. ʻO ka hopena kahi lōʻihi o ka piha a me ka hōʻemi nui ʻana i ka makemake (,).

Hōʻike kekahi mau hōʻike e hōʻike ana ka hopena o ke kaupaona ʻana o ka fiber i ka momona o ka ʻōpū, ʻo ia ka momona maikaʻi i loko o kou kōpū o ka ʻōpū e pili nui me ka maʻi metabolic ().

ʻO nā fiber me kahi viscosity kiʻekiʻe e hāʻawi i ka hoʻonui i ka piha, hoʻemi i ka makemake a me ka pohō kaumaha akomi. ʻAʻole loaʻa ka mana o nā fiber me ka viscosity haʻahaʻa i kēia mau kumu.

Kūpono anei nā pulupulu pulupulu no ka lilo o ke kaupaona?

Hana pinepine ʻia nā mea hoʻopili puluniu e ka hoʻokaʻawale ʻana i ka fiber mai nā mea kanu.

ʻOiai paha he mau pono olakino kēia mau fibre hoʻokaʻawale ʻia, hoʻohui ʻia nā hōʻike no ka mālama ʻana i ke kaupaona a me ka hoʻohuli ʻole.

Ua ʻike ʻia kahi noiʻi loiloi nui loa ʻo ka psyllium a me ka gum gum - ʻaʻohe hiki ke hoʻoheheʻe ʻia, nā olonā viscous - e like me nā mea hoʻoliʻiliʻi kaumaha ().

ʻO kahi mea ʻokoʻa i ʻike ʻia ʻo glucomannan, kahi fiber i unuhi ʻia mai ke aʻa konjac.

Kuhi kēia fiber dietary viscous dietary i ke kaumaha haʻahaʻa haʻahaʻa ke hoʻohana ʻia me ke kumukanawai (,,).

Eia nō naʻe, ʻokoʻa ka hoʻonui ʻana me nā meaola hoʻokaʻawale i ka nui o kāna iho.

No ka hopena ʻoi loa, pono ʻoe e hoʻohui i nā mea hoʻohui puluniu me nā hoʻolālā pohō kaumaha olakino ʻē aʻe.

ʻOiai he koho maikaʻi ka glucomannan a me nā mea hoʻoliʻiliʻi fibre soluble ʻē aʻe, ʻoi aku ka maikaʻi o ka nānā ʻana i kāu papaʻai i nā meaʻai mea kanu a pau.

Kūleʻa ʻole nā ​​mea hoʻopili fiber no ka pohō kaumaha - me ke koe o ka glucomannan. Eia nō naʻe, ʻoi aku ka maikaʻi o ka lawe ʻana i kāu fiber mai nā meaʻai mea kanu a pau ma mua o ka hoʻopili ʻana.

Kumuwaiwai waiwai o ka puluniu viscous

ʻO nā olonā viscous e hana wale ʻia i nā meaʻai mea kanu.

ʻO nā kumuwaiwai waiwai nā pīni a me nā legume, nā hua flax, asparagus, Brussels sprouts a me nā ʻoka.

Inā ʻoe e hoʻolālā e hoʻololi i kahi papaʻai fiber kiʻekiʻe, e hoʻomanaʻo e hana me ka mālie e hāʻawi i kou kino i ka manawa e hoʻoponopono ai.

ʻO ka hōʻoluʻolu o ka ʻōpū, ka cramp a me ka diarrhea nā hopena ʻē aʻe inā ʻoe e piʻi wikiwiki i kāu lawe fiber.

ʻIke wale ʻia ka viscous, fiber soluble i nā meaʻai mea kanu. ʻO nā meaʻai āpau e like me nā pīni, asparagus, ulu ʻo Brussels a me nā ʻoka i waiwai i ka fiber viscous.

Ka Laina Lalo

ʻO ka ʻai ʻana i nā meaʻai hou aʻe i waiwai i ka fiber - ʻoiai ʻo ka fiber viscous - hiki ke lilo i mea hoʻolālā maikaʻi e lilo i ka kaumaha.

Eia nō naʻe, e like me ka nui o nā hana hōʻemi kaumaha, ʻaʻole ia e alakaʻi i nā hopena lōʻihi ke ʻole ʻoe e hoʻopili iā ia me ka loli mau o ka nohona.

E hoʻomanaʻo i ka loaʻa ʻana o ka hopena olakino ka hopena o ke olakino ma mua o nā meaʻai holoʻokoʻa momona.

Hoʻohui, mai poina ʻaʻole pili ke olakino i ke kaumaha o ke kino. ʻO ka ʻai ʻana i ka fiber mai nā meaʻai maoli hiki ke loaʻa i nā pono olakino ʻē aʻe.