Hana anei ka hoʻohui ʻana i ka meaʻai? ʻOiaʻiʻo a Fiksi paha

Anter

• Ke hoʻohui nei ka meaʻai?
• Nā Rula Laʻana o ka Hoʻohui ʻana i ka ʻAi
• ʻElua mau manaʻoʻiʻo ma hope o ka hoʻohui ʻana i ka meaʻai
• He aha ka ʻōlelo a nā hōʻike?
• Ma ka hōʻalo ʻana i nā meaʻai
• Ma ka meaʻai e hoʻololi ana i ka pH o ka Digestive Tract
• Ma ka ʻai Fermenting i ka ʻōpū
• Nā laʻana hōʻike hōʻike o ka hoʻohui ʻana i ka meaʻai
• Nā hua citrus a me ka hao
• Kāloti a me ka momona
• Nā huahana spinach a me nā waiū
• Lawe i ka Home Message

ʻO ka hoʻohuihui meaʻai kahi akeakamai o ka ʻai i loaʻa nā aʻa kahiko, akā ua lilo ia i mea makemake nui ʻia i nā wā i hala iho nei.

Manaʻo ka poʻe kākoʻo i nā papaʻaina hui pū ʻana i ka meaʻai hiki i nā hui ʻai kūpono ʻole ke alakaʻi i ka maʻi, ka loaʻa ʻana o ka lāʻau make a me ka pilikia o ka digestive.

Manaʻoʻiʻo lākou hiki i nā hui kūpono ke hoʻokuʻu i kēia mau pilikia.

Akā he ʻoiaʻiʻo paha i kēia mau koi?

Ke hoʻohui nei ka meaʻai?

ʻO ka hoʻohui ʻana i ka meaʻai ka huaʻōlelo no ka manaʻo e hoʻopili maikaʻi ʻia kekahi mau meaʻai, ʻoiai ʻaʻole like nā mea ʻē aʻe.

ʻO ka manaʻoʻiʻo ka hoʻohui pono ʻana i nā meaʻai - e laʻa me ka ʻai ʻana i ka steak me kaʻuala - hiki ke alakaʻi i ke olakino maikaʻi ʻole a me nā hopena digestive.

Ua hōʻike mua ʻia nā loina hoʻohui i ka lāʻau Ayurvedic o India kahiko, akā ua hoʻolaha nui ʻia lākou i ka waenakonu o ka makahiki 1800 ma lalo o ka manawa. trophology, a i ʻole “ka ʻepekema o ka hoʻohui ʻana o ka meaʻai.”

ʻO nā loina o ka hoʻohui ʻana i nā meaʻai ua ola hou i nā makahiki mua o ka makahiki 1900 e ka papaʻai Hay. Mai ia manawa, ua lilo lākou i kumu no nā papaʻaina hou he nui.

ʻO ka maʻamau, hāʻawi nā meaʻai hoʻohui meaʻai i nā meaʻai i nā hui like ʻole.

Hoʻokiʻi pinepine ʻia kēia i loko o nā kālaki a me nā starches, nā huaʻai (me nā hua momona, nā huaʻakika a me nā melon), nā mea kanu, nā protein a me nā momona.

ʻOkoʻa, hoʻonohonoho kekahi i nā papaʻai i nā meaʻai e like me ka acidic, alkaline a kūleʻa paha.

Hōʻike nā papaʻai hoʻohui meaʻai i ka pehea e hoʻohui ai i kēia mau hui i kahi pāʻina.

Nā Rula Laʻana o ka Hoʻohui ʻana i ka ʻAi

Hiki ke loli iki nā kānāwai o ka hoʻohui ʻana i ka meaʻai e like me ke kumu, akā ʻo nā lula maʻamau e pili ana i kēia.

• ʻAi wale i ka hua ma ka ʻōpū nele, ʻo nā melona hoʻi.
• Mai hoʻohui i nā starches a me nā protein.
• Mai hoʻohui i nā starches me nā meaʻai acidic.
• Mai hoʻohui i nā ʻano protein.
• E hoʻopau wale i nā huahana waiū ma ka ʻōpū nele, ʻo ka waiū hoʻi.

ʻO nā lula ʻē aʻe, ʻaʻole pono e hui ʻia ka protein me ka momona, pono e ʻai wale ke kō, a ʻai wale ʻia nā hua a me nā lau.

ʻElua mau manaʻoʻiʻo ma hope o ka hoʻohui ʻana i ka meaʻai

Hoʻokumu ʻia nā lula o ka hoʻohui ʻana i ka meaʻai ma ka nui o nā manaʻoʻiʻo ʻelua.

ʻO ka mea mua, no ka mea, ʻeli ʻia nā meaʻai ʻokoʻa i nā wikiwiki ʻokoʻa, ka hoʻohui ʻana i kahi meaʻai wikiwiki a me kahi mea ʻai lohi e hoʻoulu ai i ka "traffic jam" i kāu wahi digestive, e alakaʻi ana i nā hopena maikaʻi ʻole digestive a me ke olakino.

ʻO ka manaʻoʻiʻo ʻelua e koi i nā meaʻai like ʻole e wāwahi ʻia i lalo a hana kēia mau enzyme i nā pae pH ʻokoʻa - pae o ka waikawa - i kou ʻōpū.

ʻO ka manaʻo inā inā ʻelua mau mea ʻai e koi ai i nā pae pH ʻokoʻa, ʻaʻole hiki i ke kino ke ʻeli pono i nā mea ʻelua i ka manawa like.

Manaʻo ka poʻe kākoʻo i ka papaʻai hoʻohui meaʻai he pono kēia mau loina i ke olakino a me ka digestion pono.

Manaʻo ʻia ʻo ka hui kūpono ʻole o nā meaʻai e alakaʻi ai i nā hopena olakino maikaʻi ʻole e like me ka pilikia digestive, ka hana ʻana o nā toxins a me nā maʻi.

ʻO ka hoʻohui ʻana i nā meaʻai e pili ana i kahi ʻano o ka ʻai ʻana ʻaʻole ʻai pū ʻia kekahi ʻano o nā meaʻai. Manaʻo ka poʻe kākoʻo i nā papaʻaina hoʻohui i nā meaʻai i nā hui kūpono ʻole e alakaʻi i ka maʻi a me ka pilikia o ka digestive.

He aha ka ʻōlelo a nā hōʻike?

I kēia manawa, hoʻokahi wale nō noiʻi i nānā i nā loina o ka hoʻohui ʻana o ka meaʻai. Ua hoʻāʻo inā he hopena ka papaʻai e pili ana i ka hoʻohui ʻana i ka meaʻai i ka pohō kaumaha.

Ua hoʻokaʻawale ʻia nā mea komo i ʻelua mau hui a hāʻawi ʻia i ka papaʻai kaulike a i ʻole ka papaʻai e pili ana i nā loina o ka hoʻohui ʻana o ka meaʻai.

Ma nā papaʻai ʻelua, ʻae wale ʻia lākou e ʻai i nā koina 1,100 i kēlā me kēia lā.

Ma hope o ʻeono mau pule, ua nalo ka poʻe komo i nā hui ʻelua i ka awelika o ma kahi o 13-18 lbs (6-8 kg), akā ʻaʻole hāʻawi ka papaʻai hoʻohui meaʻai i kahi pōmaikaʻi ma luna o ke kaulike kaulike ().

I ka ʻoiaʻiʻo, ʻaʻohe hōʻike e kākoʻo i ka hapa nui o nā loina ʻepekema i manaʻo ʻia o ka hoʻohui ʻana o ka meaʻai.

ʻO ka hapa nui o nā papaʻai-hoʻohui i nā papaʻai i hoʻomohala ʻia ma mua o 100 mau makahiki i hala aku nei, i ka manawa i ʻike nui ʻole ʻia e pili ana i ka meaʻai a me ka digestion o ke kanaka.

Akā ʻo ka mea i ʻike ʻia i kēia manawa e pili ana i ka biochemistry kumu a me ka ʻepekemaʻai hānai kūʻē i ka hapa nui o nā loina o ka hoʻohui ʻana o ka meaʻai.

Eia kahi nānā kokoke i ka ʻepekema ma hope o nā hoʻopiʻi.

Ma ka hōʻalo ʻana i nā meaʻai

ʻO ka huaʻōlelo "ʻai pāwili" e pili ana i nā pāʻina i piha i ka momona, carbs a me nā protein.

Hoʻokumu nui ʻia nā lula o ka hoʻohuihui ʻana i ka meaʻai ma ka manaʻo ʻaʻole lako pono ke kino e ʻeli i nā meaʻai kāwili ʻia.

Eia naʻe, ʻaʻole kēia wale nō ka hihia. Ua ulu ke kino o ke kanaka ma kahi papaʻai o nā meaʻai āpau, kahi kokoke i nā manawa āpau i loko o kahi hui o nā carbs, protein a me ka momona.

ʻO kahi laʻana, manaʻo ʻia nā mea kanu a me nā hua e like me nā meaʻai i loaʻa i ka ʻona. Akā loaʻa iā lākou āpau he mau karamu o ka protein i kēlā me kēia lawelawe. A ʻo ka ʻiʻo ka mea i manaʻo ʻia he meaʻai protein, akā ʻo ka ʻiʻo momona ka momona.

No laila - no ka mea he nui nā meaʻai i loko o kahi hui o carbs, momona a protein - hoʻomākaukau mau ʻia kāu tract digestive e hoʻowali i kahi pāʻina hui.

Ke komo ka meaʻai i kou ʻōpū, hoʻokuʻu ʻia ka gastric acid. Hoʻokuʻu pū ʻia nā pepsin a me nā lipase i kōkua ʻia e hoʻomaka i ka protein a me ka momona momona.

Hōʻike nā hōʻike e hoʻokuʻu ʻia ka pepsin a me ka lipase inā ʻaʻohe protein a momona paha i loko o kāu meaʻai (,).

ʻO ka mea aʻe, neʻe ka meaʻai i loko o ka ʻōpū liʻiliʻi. Ma laila, hoʻopau ʻia ka gastric acid mai ka ʻōpū a hoʻopiha ʻia ka ʻōpū me nā enzyme e hana e wāwahi i nā protein, momona a me nā kōpona (,,).

No laila, ʻaʻohe pono e hopohopo e koho ana kou kino ma waena o ka hoʻowalewale ʻana i ka protein a me ka momona a i ʻole nā ​​starches a me nā protein.

I ka ʻoiaʻiʻo, hoʻomākaukau mākaukau ia no kēia ʻano multitasking.

Ma ka meaʻai e hoʻololi ana i ka pH o ka Digestive Tract

ʻO kekahi kumumanaʻo ma hope o ka hoʻohui ʻana i ka meaʻai ʻo ka ʻai pū ʻana i nā meaʻai hewa hiki ke pale i ka digestion ma ka hana ʻana i ka PH hewa ʻole no kekahi mau enzyme e holo.

ʻO ka mea, kahi mea hoʻoiho wikiwiki i ka pH. He pālākiō ia e ana ana pehea ka acidic a alkaline paha i kahi hopena. Loaʻa nā pālākiō mai 0-14, kahi o ka acidic ʻoi loa, 7 kūlike ʻole a ʻo 14 ka alkaline ʻoi loa.

He ʻoiaʻiʻo e pono i nā ʻenema i kahi kikoʻī pH kikoʻī i mea e holo pono ai a ʻaʻole pono nā ʻenima āpau i ka digestive tract i ka pH like.

Eia nō naʻe, ʻo ka ʻai ʻana i nā meaʻai ʻoi aku ka alkaline a i ʻole ka waikawa ʻaʻole ia e hoʻololi i ka pH o kāu mahele digestive. Nui a hewahewa kou kino i ka mālama ʻana i ka pH o kēlā me kēia ʻāpana o kāu wahi digestive i ka pae kūpono.

ʻO kahi laʻana, ʻawaʻawa nui ka ʻōpū me kahi pH haʻahaʻa o 1-2.5, akā ke ʻai ʻoe i kahi pāʻina, piʻi paha ia i mua ma kahi o 5. Eia naʻe, hoʻokuʻu koke ʻia nā acidic gastric a hiki i ka manawa e hoʻihoʻi hou ʻia ai ka pH. ().

He mea nui e mālama i kēia pH haʻahaʻa no ka mea kōkua ia i ka hoʻomaka ʻana o ka digestion o nā proteins a hoʻoulu i nā enzyme i hana ʻia i loko o ka ʻōpū. Mālama pū kekahi ia i ka pepehi ʻana i nā koʻohune i loko o kāu meaʻai.

ʻO ka ʻoiaʻiʻo, ʻo ka pH i loko o kou ʻōpū he acidic ka kumu wale nō e hoʻopau ʻole ʻia ka pale o ka ʻōpū ma muli o ka pale ʻia e kahi papa o ka mucus.

ʻO ka ʻōpū liʻiliʻi, ma ka ʻaoʻao ʻē aʻe, ʻaʻole mākaukau e lawelawe i kahi pH waikawa.

Hoʻohui kāu ʻōpū liʻiliʻi i ka bicarbonate i ka hui ke komo nā mea o kou ʻōpū i loko. ʻO Bicarbonate ka ʻōnaehana buffering kūlohelohe o kou kino. He alkaline loa ia, no laila e hoʻopau i ka acidic gastric, e mālama nei i ka pH ma waena o 5.5 a me 7.8 (,).

ʻO kēia ka pH kahi e ʻoi aku ai ka maikaʻi o ka hana ʻana o nā enzyme i loko o ka ʻōpū liʻiliʻi.

I kēia ala, mālama maikaʻi ʻia nā pae ʻokoʻa o ka waikawa i kāu wahi digestive e nā mea ʻike ponoʻī o ke kino.

Inā ʻoe e ʻai i kahi ʻai acidic a alkaline paha, e hoʻohui wale kou kino i nā wai digestive a ʻoi paha i mea e loaʻa ai ka pae PH pono.

Ma ka ʻai Fermenting i ka ʻōpū

ʻO ka mea hope loa, ʻo kekahi o nā hopena i koi pinepine ʻia o ka meaʻai kūpono ʻole e hui pū ʻia ana ʻo ia ka ferment o nā meaʻai a i ʻole nā ​​putrefies i loko o ka ʻōpū.

Kuhi ʻia, ke hui pū ʻia kahi mea ʻai wikiwiki me ka meaʻai hōʻemi lohi, noho ka mea ʻai wikiwiki i ka ʻōpū a liʻuliʻu ka manawa e hoʻomaka ai e hu.

ʻAʻole hiki kēia.

Hana ʻia ka fermentation a me ka pala i ka hoʻomaka ʻana o nā microorganism e hōʻeli i kāu meaʻai. Akā, e like me ka mea i ʻōlelo ʻia ma mua, mālama ka ʻōpū i kahi pH acidic i mea e sterilized ai kāu meaʻai a aneane ʻaʻole hiki i kahi bacteria ke ola ().

Eia nō naʻe, aia kahi ma kāu wahi digestive kahi e ulu ai nā bacteria a me ka fermentation hana hanana. ʻO kēia i loko o kou ʻōpū nui, i ʻike ʻia ʻo kāu kolona, ​​kahi e noho ai nā trillions o nā bacteria maikaʻi ().

ʻO ka bacteria i loko o kou ʻōpū nui e hoʻoheheʻe i nā carbs i hoʻoiho ʻole ʻia, e like me ka fiber, i haki ʻole ʻia i loko o kou ʻōpū liʻiliʻi. Hoʻokuʻu lākou i ke kinoea a me nā pōmaikaʻi momona momona liʻiliʻi e like me nā huahana ʻōpala ().

I kēia hihia, he mea maikaʻi ka fermentation. Hoʻopili nā momona momona a ka bacteria i nā pono olakino e like me ka hoʻemi ʻana o ka mumū, hoʻomaikaʻi maikaʻi ʻia ke kō a me ka haʻahaʻa o ka maʻi ʻaʻai kolona ().

ʻO ia hoʻi ka gas āu e ʻike ai ma hope o ka pāʻina ʻana ʻaʻole pono ia he mea maikaʻi ʻole. Hiki iā ia ke lilo i hōʻailona e hānai maikaʻi ʻia kāu bacteria.

ʻAʻohe mea hōʻike e pili ana ka hoʻomaʻamaʻa ʻana o ka meaʻai i nā pono āpau. ʻO ka ʻoiaʻiʻo, kūʻē pono ka ʻepekema hou i ka nui o kāna mau kumu.

Nā laʻana hōʻike hōʻike o ka hoʻohui ʻana i ka meaʻai

ʻAʻole kākoʻo ʻia nā loina o ka hoʻohui ʻana i nā meaʻai e ka ʻepekema, akā ʻaʻole ia he manaʻo ʻaʻole pili ka ala e hoʻohui ai i nā meaʻai.

ʻO kahi laʻana, nui a hewahewa nā hōʻike hoʻohui kai hiki ke hoʻomaikaʻi a hōʻemi paha i ka digestion a me ka lawe ʻana i kekahi mau meaʻai.

Eia kekahi mau laʻana.

Nā hua citrus a me ka hao

Hele mai ka hao ma nā ʻano ʻelua i ka papaʻai: heme hao, mai ka ʻiʻo, a me ka hao non-heme, no nā kumu mea kanu.

Hoʻokomo maikaʻi ʻia ka hao Heme, akā haʻahaʻa loa ka omo ʻana o ka hao non-heme - ma waena o 1-10%. ʻO ka mea pōmaikaʻi, nui nā mea hiki iā ʻoe ke hana e hoʻonui i ka omo ʻana o kēia ʻano hao ().

ʻO ka hoʻohui ʻana i ka wikamina C kekahi o nā mea maikaʻi i hiki iā ʻoe ke hana.

Hana ia i nā ala ʻelua. ʻO ka mea mua, hana maʻalahi ia i ka hao non-heme. ʻO ka lua, hoʻemi ia i ka hiki o ka acid acid ke pale i ke komo ʻana o ka hao ().

ʻO kēia ka hui ʻana i nā meaʻai waiwai i ka wikamina C (e like me nā hua citrus a i ʻole nā ​​pepa bele) me nā kumuwaiwai i hoʻokumu ʻia i ka hao (e like me ka milo, nā pīni a i ʻole nā ​​cereal paʻa) he koho maikaʻi loa.

Minamina, ʻaʻole hōʻike nā noiʻi e hoʻonui maoli kēia hui i nā pae hao i ke kino. Eia nō naʻe, no ka mea liʻiliʻi loa nā haʻawina a hiki i kēia lā ().

Kāloti a me ka momona

ʻO kekahi mau mea momona, e like me nā wikamina hiki ke hoʻoheheʻe ʻia ka momona a me nā carotenoids, pono i ka momona i mea e komo ai i ke kino.

Loaʻa nā Carotenoids i nā mea ʻulaʻula, ʻalani a me nā lau uliuli. Hiki iā ʻoe ke kiʻi iā lākou mai nā mea kanu e like me nā kāloti, nā ʻōmato, nā pepa bele ʻulaʻula, ka milo a me ka broccoli.

Ua hoʻopili ʻia lākou me nā pōmaikaʻi e like me ka hōʻemi ʻana o kekahi mau maʻi ʻaʻai, nā maʻi puʻuwai a me nā pilikia ʻike ().

Eia nō naʻe, ua hōʻike ʻia kahi noiʻi inā ʻoe e ʻai i kēia mau lau me ka momona ʻole - e ʻai ana i nā lāʻau kāloti maʻamau a i ʻole ka saladi me ka lole ʻaʻohe momona, no ka laʻana - e nalo paha ʻoe i nā pono.

Nānā hoʻokahi kahi noiʻi i ka lawe ʻana o carotenoids me ka ʻaukā momona, hoʻoliʻiliʻi momona a me ka momona momona piha. Ua ʻike ʻia e hoʻopau ʻia ka saladi me ka ʻaʻahu momona me ka momona i mea e komo ai nā carotenoids ().

ʻO kāu koho maikaʻi loa e hōʻalo i ka nalowale ʻana i kēia mau meaola nui e hoʻopau i ka palena iki o 5-6 gram o ka momona me nā mea kanu carotenoid (,).

E hoʻāʻo e hoʻohui i kahi tī a i ʻole ka aila ʻoliva i kāu salakeke, a i luna o kāu broccoli i mahu ʻia me kahi wahi o ka bata bata.

Nā huahana spinach a me nā waiū

ʻO nā meaʻai e like me ka milo, kokoleka a me ke kī i loko o ka oxalate, kahi antinutrient i hiki ke hoʻopaʻa me ka calcium e hana i kahi hui hiki ʻole ke hoʻoulu ʻia (,).

Hiki i kēia ke maikaʻi a maikaʻi ʻole paha iā ʻoe, kaukaʻi ʻia i nā kūlana.

No ka poʻe i maʻalahi i kekahi ʻano o nā pōhaku hakuʻala, ʻo ka ʻai ʻana i nā kumuwaiwai kalima e like me nā huahana waiū me nā meaʻai i loaʻa i ka oxalate hiki ke hoʻoliʻiliʻi i ka pilikia o ka hoʻomohala ʻana i nā pōhaku hakuʻala (,).

Ma ka ʻaoʻao ʻē aʻe, ʻo ka hoʻohui ʻana i nā oxalates a me ka calcium e hoʻemi i ka omo o ka puna. No ka hapanui o ka poʻe, ʻaʻohe pilikia kēia i ka pōʻaiapili o ka papaʻai kaulike.

Akā no ka poʻe ʻai ʻole i ka nui o ka calcium i ka manawa mua a i ʻole e ʻai i ka papaʻai i kiʻekiʻe loa i nā oxalates, hiki i kēia pilina ke kumu i kahi pilikia.

Inā ʻoe hopohopo e pili ana i ka lawa ʻana o ka calcium mai kāu papaʻai, e hōʻalo i ka hoʻohui ʻana i nā huahana waiū a me nā meaʻai momona ʻē aʻe me nā meaʻai i kiʻekiʻe i nā oxalates.

ʻO nā meaʻai i kiʻekiʻe i nā oxalates me ka milo, nā nati, kokoleka, tī, beets, rhubarb a me nā strawberry, a me nā mea ʻē aʻe ().

ʻO nā loina o ka hapa nui o nā papaʻaina hoʻohui meaʻai ʻaʻole hōʻike. Eia nō naʻe, aia kekahi mau hui pūʻai i hōʻike ʻepekema ʻia e pili i ka digestion a me ka absorption o nā meaola.

Lawe i ka Home Message

ʻAʻole hoʻokumu ʻia nā loina o ka hoʻohui ʻana i ka meaʻai i ka ʻepekema. ʻO ke kuleana no ka hoʻohui pono ʻole ʻana i ka meaʻai ke kuleana no ka maʻi a me nā toxins i loko o ke kino.

Inā manaʻo ʻoe he hana nā lula o ka hoʻohui ʻana i ka meaʻai nāu, a laila pono ʻoe e hoʻomau me ia. Inā ʻaʻole i haki kāu papaʻai, a laila ʻaʻohe pono e hoʻoponopono.

Eia nō naʻe, he mea nui a hoʻohui ʻole ʻia ka meaʻai e hui pū ana i nā papaʻai no ka nui o ka poʻe no ka nui o nā lula paʻakikī e pili ana iā lākou.

Hoʻohui, ʻaʻohe hōʻike e hāʻawi lākou i nā pono kū hoʻokahi.