Pehea e ʻai ai (a loaʻa hou mai) kahi papaʻaina fiber haʻahaʻa

Anter

• He aha kāu e ʻai ai ma ka papaʻai fiber haʻahaʻa?
• Nā meaʻai fiber liʻiliʻi
• Nā hua pulupulu haʻahaʻa
• ʻO nā mea kanu momona
• Nā meaʻai e hōʻalo ai
• Nā ʻōlelo aʻoaʻo no ka papaʻai haʻahaʻa o ka fiber
• Pono i kahi hoʻomaka? E hoʻāʻo i kēia papa kuhikuhi.
• No ke aha he mea pono kaʻai low fiber?
• Pehea e hoʻomaka ai e ʻai hou i ka fiber
• ʻIke i kāu mau olonā
• Ke laina lalo

ʻO ka puluniu meaʻai ka mea hiki ʻole ke hoʻohelu ʻia o nā meaʻai mea kanu. ʻO kahi papaʻai fiber haʻahaʻa, a i ʻole nā ​​koina koena haʻahaʻa, ka palena i ka nui o nā fiber āu e ʻai ai i kēlā me kēia lā ma ke kaohi ʻana i nā meaʻai kiʻekiʻe i ka fiber.

Maikaʻi ka puluniu no kou olakino, akā paʻakikī paha i kāu ʻōnaehana digestive e hana i nā manawa. Ma muli o kēia, hiki i ke kauka ke koi aku i kahi papaʻai fiber haʻahaʻa e mālama ai i nā pilikia o nā ʻōnaehana digestive, e like me:

• maʻi hanu huhū (IBS)
• diverticulitis
• Maʻi ʻo Crohn
• ulcerative colitis

Paipai paha nā kauka i kahi papaʻai fiber haʻahaʻa e mālama ai i ka palahī a me ka cramping. Pono paha ʻoe e hāhai i kēia papaʻai ma mua o ka loaʻa ʻana o kahi kolonekia, ma hope o nā ʻano o ke kaha ʻana, a i ʻole i kekahi mau maʻi maʻi maʻi maʻi maʻi.

ʻO ka pahuhopu e hāʻawi i kāu ʻōnaehana digestive i kahi hoʻomaha. Pono kahi papaʻai fiber haʻahaʻa:

• e hoʻēmi i ka nui o nā meaʻai i neʻe ʻole e neʻe ana i loko o ka ʻōpū
• maʻalahi ka hana a ka ʻōnaehana digestive e hana nei
• hoʻemi i ka nui o ka pahu i hana ʻia
• maʻalahi ka ʻeha o ka ʻōpū, diarrhea, a me nā ʻōuli ʻē aʻe

Hoʻopili ka papaʻai haʻahaʻa i ka nui o nā meaʻai āu e loaʻa ai, a ʻaʻole ia no ka hoʻoliʻiliʻi. Me ka ʻole o ke alakaʻi kūpono, hiki i ka papaʻai ke hana i nā hopena ʻaoʻao i manaʻo ʻole ʻia a hoʻonui i nā ʻōuli i ka holo lōʻihi.

E ukali wale nā ​​poʻe i ka papaʻai fiber haʻahaʻa ma lalo o ke alakaʻi a kahi ʻoihana ola.

E heluhelu hou aʻe e aʻo i nā ala olakino e hāhai i ka papaʻai fiber haʻahaʻa.

He aha kāu e ʻai ai ma ka papaʻai fiber haʻahaʻa?

ʻO ka maʻamau, kahi papaʻai fiber haʻahaʻa e hoʻopili i ka lawe ʻana o ka fiber i kahi āpau no nā kāne a me nā wahine. Hoʻoemi ia i nā meaʻai ʻē aʻe e hoʻoulu ai i ka hana ʻōpū.

ʻO nā meaʻai e hana ai i ka papa haʻahaʻa fiber ʻaʻole ia nā koho maikaʻi loa no ke olakino lōʻihi.

ʻO kahi laʻana, ʻoi aku ka nui o nā meaola a me nā pono olakino ma mua o ka berena keʻokeʻo, akā he kiʻekiʻe nā huaʻai i ka fiber, no laila e koho ka poʻe i kēia papaʻai i ka berena keʻokeʻo.

E paipai kāu kauka iā ʻoe e hāhai wale i ka papaʻai fiber haʻahaʻa no kahi manawa pōkole - a hiki i ka wā e hoʻōla ai kou ʻōpū, hoʻonā i ka maʻi pākī, a i ʻole ua hoʻōla hou ʻia kou kino mai ke ʻoki.

Nā meaʻai fiber liʻiliʻi

• berena keʻokeʻo, pasta keʻokeʻo, a me ka laiki keʻokeʻo
• nā meaʻai i hana ʻia me ka palaoa keʻokeʻo i hoʻomaʻemaʻe ʻia, e like me pancakes a me nā ʻeke
• cereal pulupulu haʻahaʻa, wela a anuanu hoʻi
• nā mea kanu kēka
• nā mea kanu hou, i nā mea liʻiliʻi, inā kuke maikaʻi lākou
• uala me ka ʻili ʻole
• huamoa
• nā huahana waiū, inā hiki i kou kino ke hana maikaʻi iā lākou
• nā kumu protein palupalu, e like me nā hua, tofu, moa, a me nā iʻa
• pata pīni momona
• nā momona, e like me ka aila ʻoliva, mayonnaise, gravy, a me ka bata

Nā hua pulupulu haʻahaʻa

• wai momona me ka ʻole o ka pulp
• hua kini
• puʻukani
• meli meli
• ʻāmeleka
• nectarines
• papaya
• peach
• plum

ʻO nā mea kanu momona

• ʻo nā mea kanu kuke ʻia a kole ʻia paha me ka ʻole o nā hua a me nā ʻili
• kāloti
• beets
• ʻōlelo aʻoaʻo asparagus
• uala keʻokeʻo me ka ʻili ʻole
• pīni kaula
• lettuce, inā hiki i kou kino ke hoʻomanawanui iā ia
• nā sausa kōmato
• ʻākala acorn me ka ʻole o nā hua
• milo i hoʻomaʻemaʻe ʻia
• wai momona i kānana ʻia
• ʻo nā kukama me ka ʻole o nā hua a me ka ʻili, zucchini, a me nā lettuce kuʻi ʻia e ʻai pono ʻia

E hōʻalo i nā meaʻai āu e ʻike ai he paʻakikī ke kino i kou kino.

Ke hele nei ʻoe i ka papaʻai haʻahaʻa o ka fiber, ʻo kekahi mau meaʻai - e like me nā meaʻai nīoi - hiki ke hoʻopili i kāu ʻōnaehana digestive. Makemake paha ʻoe e hōʻalo i ke kī, kope, a me ka waiʻona i kēia manawa.

Nā meaʻai e hōʻalo ai

• ʻo nā lau ʻai maka ka nui wale o ka letus, a me ka kukama
• kekahi mau mea ʻai, ʻoiai ke kuke ʻia: broccoli, cauliflower, cabbage, Swiss chard, kale, a me Brussels sprouts
• onion a me kālika
• ʻili ʻala
• nā pīni, nā pī, a me nā lihi
• nā nati, a me nā ʻanoʻano
• kekahi mau hua maka a maloʻo hoʻi
• nā berena palaoa piha, nā pāpaina, a i ʻole nā ​​cereala, e like me ka oatmeal, flax, a me popcorn
• laiki hihiu a ʻeleʻele paha
• i kekahi mea ʻono, ʻai, a i ʻole paʻakikī
• ʻiʻo i hana ʻia a paʻakikī paha

Nā ʻōlelo aʻoaʻo no ka papaʻai haʻahaʻa o ka fiber

Ma mua a i ka wā o ka ʻai haʻahaʻa fiber, e nīnau i kāu kauka e pili ana i nā meaʻai āu e haʻohaʻo nei. Hiki iā lākou ke hāʻawi i nā ʻōlelo aʻo e pili ana i ke ʻano o ka hoʻolālā e pōmaikaʻi ai i kou olakino holoʻokoʻa a mālama i kāu mau pono kikoʻī.

Kōkua paha ia e hui pū me kahi kauka meaʻai e kiʻi i nā papa ʻaina kikoʻī a me ke alakaʻi ʻana i ka ʻai ʻana i kahi papaʻai fiber haʻahaʻa.

ʻO ka hoʻololi ʻana i nā ʻano hua āu e ʻai ai, he wahi hoʻomaka maikaʻi ia e hemo ai ka fiber. E hoʻāʻo e hoʻololi i nā meaʻai āpau no nā huahana i hana ʻia me ka palaoa keʻokeʻo a i hoʻomaʻemaʻe ʻia ma kahi.

Ke kuʻi ʻoe i ka hale kūʻai, e heluhelu i nā lepili a me ka pahuhopu e hōʻalo i nā meaʻai me nā mea ʻoi aku ma mua o 2 mau huna o nā fiber i kēlā me kēia lawelawe.

E hana i kahi kuhi e mālama i kāu lawe wai. E kōkua kēia iā ʻoe e hōʻole i ka paʻa paʻa ma kēia papa papaʻai.

Pono i kahi hoʻomaka? E hoʻāʻo i kēia papa kuhikuhi.

• ʻAina kakahiaka: ʻO nā huamoa i kāwili ʻia, ka hoʻomaʻemaʻe keʻokeʻo i kāka ʻia, a me ka wai momona.
• ʻAina awakea: ʻO kahi kāwele saladi tuna ma kahi ʻōwili keʻokeʻo keʻokeʻo ʻole me kahi kīʻaha melon.
• ʻAina ahiahi: ʻO kahi salmon māmā i hoʻomoʻa ʻia me nā ʻuala i kāwili ʻia.

No ke aha he mea pono kaʻai low fiber?

Hiki i kahi papaʻai fiber haʻahaʻa ke kōkua i ka hāʻawi i kāu ʻōnaehana digestive i kahi wā hoʻomaha. ʻO ka puluniu, ʻoiai he loaʻa mau ke olakino olakino, ʻoi aku ka ikaika i kou kino e ʻeli.

Koi paha kāu kauka e hoʻāʻo i kēia papaʻai no kahi manawa pōkole inā loaʻa iā ʻoe kekahi o kēia mau mea:

• ʻO IBS
• Maʻi ʻo Crohn
• ulcerative colitis
• diverticulitis
• pāhoehoe
• ʻōpū o ka ʻōpū
• kōpaʻa
• ka huhū a i ʻole ka hōʻino ʻana i ka tract digestive
• hoʻoliʻiliʻi ka ʻōpū ma muli o kahi tumo
• ke ola hou ʻana mai ke ʻōpū o ka gastrointestinal, me colostomy a me ka ileostomy
• ʻo ka radiation therapy a i ʻole nā ​​ʻano lāʻau ʻē aʻe e hoʻopili i ka gastrointestinal tract

Pehea e hoʻomaka ai e ʻai hou i ka fiber

Ke mākaukau ʻoe e hoʻomaka i ka hoʻolauna hou ʻana i ka fiber, ʻoi aku ka maikaʻi o ka hana ʻana i kēia me ka lohi. Kōkua kēia i ka pale ʻana i nā hopena ʻoluʻolu ʻole.

E hoʻonui mālie i ka lawe ʻana e 5 gram o ka fiber i kēlā me kēia pule. E hana i kēia, hoʻāʻo e hoʻolauna i kahi ʻāpana liʻiliʻi o hoʻokahi meaʻai fiber kiʻekiʻe i kēlā me kēia lā.

Inā kumu ʻole ka meaʻai i nā hōʻailona, ​​hiki iā ʻoe ke hoʻohui ia i loko o kāu papaʻai.

Aia ka nui o ka fiber e pono ai ma kāu makahiki a me ka wahine. Wahi a ka Academy of Nutrition and Dietetics, pono i ka poʻe e ukali nei i kahi papaʻai 2000-calorie e loaʻa i kēia mau nui o ka fiber.

• 38 gram i kēlā me kēia lā no nā kāne makua, a me 30 gram ma hope o ka makahiki 50
• 25 gram i kēlā me kēia lā no nā wahine makua, a me 21 gram ma hope o ka makahiki 50

ʻO ke ala olakino loa e loaʻa ai ka fiber ma ka ʻai ʻana i nā hua me nā ʻili i waiho ʻia, nā mea kanu, nā kīʻaha holoʻokoʻa, nā pīni, nā nati, a me nā ʻanoʻano.

ʻIke i kāu mau olonā

Aia he mau ʻano ʻelua o ka puluniu:

• Puluniu wailana. Hoʻokomo kēia ʻano fiber i ka wai i ka wā o ka digestion, huli i loko o kahi mea palupalu, gel-like. No kekahi, ʻoi aku ka liʻiliʻi o ka fiber soluble e hoʻonāukiuki i ka tract digestive. Hoʻomaopopo paha kekahi i ka hoʻonui ʻana o ke kōkō, bloating, a hōʻoluʻolu ʻole paha no ka mea he nui nā meaʻai momona i hoʻoheheʻe ʻia i loko o nā fibmentable fibre a i ʻole prebiotics e hānai ai i nā bacteria bacteria. Eia nō naʻe, i ka manawa o ka ʻai haʻahaʻa o ke fiber, maikaʻi paha ka liʻiliʻi o nā fiber soluble. ʻO nā pīni, nā ʻoka, ka peas, a me nā hua citrus kiʻekiʻe i ka fiber soluble.
• Puluniu ʻole. ʻAʻole hoʻoheheʻe kēia ʻano fiber i loko o ka ʻōpū, a hoʻonāukiuki paha nā ʻāpana i hoʻoiho ʻole ʻia i ka ʻōpū. I ka wā o ka papaʻai haahaa, e akahele pono ʻoe e hōʻalo i nā meaʻai e like me ka palaoa, nā hua, a me nā ʻili hua a me nā lau ʻai.

Ke laina lalo

E ukali wale nā ​​poʻe i ka papaʻai fiber haʻahaʻa ma lalo o ke alakaʻi a kahi ʻoihana ola. E hiki i kāu kauka ke haʻi iā ʻoe i ka lōʻihi o kou pono ma ka papaʻai. E hilinaʻi kēia i kāu kūlana a i ʻole kūlana.

I ka wā o kāu papaʻai haʻahaʻa haʻahaʻa, e hōʻalo i nā meaʻai i loaʻa ʻole ka fiber hiki ʻole ke makaʻala i ka ʻike o ka fiber i nā meaʻai pūʻolo.

ʻO ka hapa nui o nā meaʻai i ʻae ʻia i ka papaʻai haʻahaʻa fiber ʻoi aku ka maikaʻi o ke olakino ma mua o nā koho fiber kiʻekiʻe. Ke hoʻomaka nei ʻoe e ʻai hou i nā meaʻai fiber kiʻekiʻe, e hana me ka lohi, a inā hiki, e hoʻi i nā meaʻai olakino e like me nā hua piha, nā legume a me nā mea kanu.