Hiki paha ke loaʻa i ka nui o ka fiber i kāu ʻai?

Anter

• ʻEhia ka nui o ka fiber āu e pono ai?
• He aha ka hana inā loaʻa nui iā ʻoe ka fiber?
• Nānā no

ʻO Carbs i kekahi manawa eeeeeeevil, akā i kēia manawa ʻoluʻolu lākou. Ditto me ka momona (e nānā iā ʻoe, nā avocados a me ka waiū pī). Ke paio mau nei ka poʻe no ka maikaʻi a weliweli paha o ka ʻiʻo, a ʻoi aku ka maikaʻi o ka waiū a ʻoi paha ka maikaʻi.

Hoʻokahi mea i loaʻa ʻole i ka hoʻohilahila meaʻai? Fiber-ua loaʻa kēlā mea mau aia ma ka papa inoa kanaka maikaʻi. Akā ʻo ia ʻo ia hiki ke loaʻa i kahi mea maikaʻi loa: Nui loa ka lā i ka wā hoʻomaha, nui nā kīʻaha waina, a me ka hoʻoikaika kino (ʻae, ʻoiaʻiʻo). A ʻaʻohe ʻokoʻa ka fiber.

ʻEhia ka nui o ka fiber āu e pono ai?

ʻO ka ʻōlelo aʻoaʻo ākea no ka loaʻa ʻana o ka fiber i kēlā me kēia lā he 25 a 35 mau gram, i ʻōlelo ʻia e Sarah Mattison Berndt, RD, aʻoaʻo aʻoaʻo aʻoaʻo no ka Nutr. He ʻokoʻa paha ia ma muli o kou makahiki a me ke kāne. (Pono nā kāne i nā mea hou aʻe, pono nā wahine i ka liʻiliʻi.) ʻOi aku ka maikaʻi, e hele mai kēlā mau grams mai nā meaʻai fibrous maoli e like me nā huaʻai, nā mea kanu, nā kīʻaha piha, nā nati, nā pīni, a me nā legumes, ma mua o nā mea hoʻohui.

ʻAʻole loaʻa ka nui iā ʻoe. ʻO ka awelika o ka fiber intake i ka US ma kahi o 15 grams i kēlā me kēia lā, e like me Sharon Palmer, R.D.N., The Plant-Powered Dietitian a me ka mea kākau o Kaha kanu no ke ola. Manaʻo pū ʻo FDA he "meaʻai no ka hopohopo olakino olakino" ka fiber dietary no ka mea pili nā haʻahaʻa i nā pilikia olakino hiki ke loaʻa. (Pono e kōkua i ke kuʻi ʻana i kēlā helu? Eia nā ala sneaky ʻeono e loaʻa hou ai ka fiber i kāu papaʻai.)

He aha ka hana inā loaʻa nui iā ʻoe ka fiber?

ʻOiai ʻo ka hapa nui o ka poʻe ʻAmelika e liʻiliʻi loa i ka fiber, hiki ke hoʻopau ʻia, ka hopena i ka "pilikia o ka maʻi ʻōpū e hoʻohilahila ai ka maikaʻi o mākou," wahi a Berndt. Unuhi: ke kinoea, ka pehu, a me ka eha o ka opu. Hana ʻia kēia ma kahi o 45 mau gram no ka hapanui o nā kānaka, e like me kā Palmer, ʻoiai inā he papaʻai nui kou i ka manawa mau, maikaʻi loa ʻoe.

"Ke ulu nei kēia pilikia GI i ka wā e hoʻololi nui ai ka poʻe i kā lākou meaʻai-hoʻonui wikiwiki i ka fiber," wahi āna. "Akā naʻe, nui ka poʻe (e like me nā vegans) e ʻai i ka meaʻai i ke ola holoʻokoʻa kiʻekiʻe i ka fiber ʻaʻohe pilikia o ka ʻae ʻana i ka nui."

PSA: He mea paʻakikī paha ka poʻe me kekahi mau maʻi olakino (e like me ka irritable bowel syndrome, a i ʻole IBS) ke ʻoluʻolu i ka ʻai ʻana i ka meaʻai fiber kiʻekiʻe, wahi a Palmer-a ma laila ka ʻano komo o ka puluniu i mea pāʻani. ICYMI, hiki ke hoʻokaʻawale ʻia ka fiber dietary ma ke ʻano he soluble a i ʻole insoluble paha. Loaʻa ka fiber soluble i nā meaʻai e like me nā mea kanu, nā huaʻai, a me nā cereal oat. Hoʻoheheʻe ʻia i ka wai, lilo i gel palupalu, a hiki ke hoʻomoʻa ʻia. ʻAʻole hiki ke hoʻoheheʻe a i ʻole gel i loko o ka wai a wili maikaʻi ʻole ʻia. ʻIke pinepine ka poʻe me nā pilikia digestive a i ʻole IBS ʻo ka fiber insoluble ka hewa, ʻoiai hiki i kēlā me kēia ʻano fiber ke hoʻopilikia i ka GI, e like me ka International Foundation for Functional Gastrointestinal Disorders. (ʻO ke ala maikaʻi loa e ʻike ai, ʻaʻole naʻe, ma ka hoʻāʻo a me ka hewa.)

ʻO ka ʻai ʻana i ka nui o nā fiber hiki ke hoʻoliʻiliʻi i ka hiki i kou kino ke komo i kekahi mau huaora a me nā minelala waiwai, i ʻōlelo ʻo Berndt. ʻO ka calcium, magnesium, a me ka zinc ka mea nui loa o ka emi ʻana o ka absorption.

Mai kuhi hewa iā mākou, ʻaʻole mākou e ʻōlelo he ʻino ka fiber iā ʻoe ma kahi liʻiliʻi: "He papa inoa holoi lole o nā pono olakino e like me ke kōkua ʻana i ka ʻai ʻana, hoʻohaʻahaʻa i ka cholesterol, hoʻopaʻa i ke kō koko, a me ka hōʻemi ʻana i kou pilikia o ka maʻi diabetes, maʻi puʻuwai. , a me kekahi mau maʻi ʻaʻai, "wahi a Berndt. Kōkua pū ia i ka hānai ʻana i nā koʻohune nui i loko o kou ʻōpū, wahi a Palmer, a hiki ke lilo i mea momona nui no ke kākoʻo ʻana i ka pohō kaumaha. (He mea kōkua iā ʻoe e piha!)

ʻElua mau hana koʻikoʻi no ka hoʻohana pono ʻana i ka fiber. ʻO kekahi e hoʻonui i ka nui o ka fiber i kāu papaʻai me ka lohi i ka manawa, a e hoʻolaha i kāu ʻai i ka lā holoʻokoʻa, wahi a Berndt. (ʻO ia ka manaʻo mai mālama i kāu mau mea ʻai āpau no ka ʻaina awakea.) ʻO ka lua ʻo ka chug i kekahi H2O. "Inā ʻoe e ʻai i ka meaʻai kiʻekiʻe-fiber me ka lawa ʻole o ka hydration, hiki iā ia ke hoʻonui i nā hōʻailona," wahi a Palmer.

No laila, ʻae, palekana kāu kale aloha, inā ʻaʻole ʻoe e ʻai i 10 kīʻaha i ka noho hoʻokahi. No ka mea nui ka fiber-akā he pēpē meaʻai meaʻai? ʻAʻole nui loa.

Nānā no