Ke manaʻo nei ʻoe i kekahi manawa he ʻoluʻolu ʻole loa kou ʻōpū? Me he mea lā ua pehu a paʻa kou ʻōpū, ʻeā? Ua pehu loa nā ʻōpū o kekahi poʻe a ʻike ʻia mai waho mai. ʻO ka mea kupanaha, i kekahi manawa hiki ke hana ʻia kēia ʻoiai inā ʻaʻole ʻoe i ʻai nui. He pilikia maʻamau kēia i loaʻa i nā poʻe he nui. No laila, ʻo ka nūhou maikaʻi, ʻo ka hapa nui o ka manawa, ʻaʻole kēia he hōʻailona o kahi maʻi koʻikoʻi. Hiki ke hoʻomalu ʻia kēia ʻoluʻolu ʻole me nā hoʻololi liʻiliʻi i ke ʻano o kā mākou ʻai ʻana a me ka inu ʻana.
Pehea e pale aku ai i ka ʻai nui ʻana?
E nānā kākou i ʻekolu o nā kumu nui o ka pehu ʻana a me kekahi mau ala maʻalahi e pale aku ai iā lākou.
1. ʻAi nui ʻana
ʻO ke kumu nui a maʻamau o ka pehu ʻana, ʻo ia ka ʻai nui ʻana. E noʻonoʻo, i ka wā o nā ʻahaʻaina a i ʻole ke hele mākou i kahi pāʻina, ʻai iki mākou. A laila paʻakikī ka ʻōpū e lawelawe iā ia. ʻO ka hopena maikaʻi loa no kēia, ʻo ia ka hōʻemi ʻana i ka nui o ka meaʻai a mākou e ʻai ai. Ma kahi o ka kaʻana like ʻana i kahi pā laiki nui i ka manawa hoʻokahi, e hoʻomaʻamaʻa i ka ʻai ʻana i nā ʻāpana liʻiliʻi .
2. Nā meaʻai kiʻekiʻe i ka ʻaila a me ka momona
ʻO ka ʻai ʻana i nā meaʻai momona a momona hoʻi e like me nā meaʻai palai, nā meaʻai palai, ka waiū, a me ka tīhi hiki ke hoʻomāʻona iā ʻoe. ʻO kēia no ka mea, ʻoi aku ka lōʻihi o ka ʻeli ʻana o ka momona ma mua o ka protein a me nā kalapona . ʻO ia ke kumu e noho piha ai kou ʻōpū no ka manawa lōʻihi. I mea e pale aku ai i kēia, e kaupalena i kāu ʻai i kēlā me kēia lā i ka nui o nā meaʻai ʻaila a momona e like me ka hiki.
3. ʻAi ʻana i ka meaʻai wikiwiki
ʻO ka ʻai wikiwiki ʻana hoʻi e hoʻonui i ka pilikia o ka pehu ʻana. He maʻalahi loa ka hopena i kēia - e ʻai mālie . He 20 mau minuke ka lōʻihi no ko kākou lolo e hōʻailona ua piha ko kākou ʻōpū. No laila, ke ʻai wikiwiki ʻoe, ʻoiai ke hiki aku ka hōʻailona i ka lolo, e ʻai nui ana ʻoe. He nui ka poʻe e aʻo aku i nā kānaka e hōʻemi i ke kaumaha e ʻōlelo pū ana hoʻi ʻo ka ʻai mālie e pale aku i ka ʻai pono ʻole.
Pehea e hoʻemi ai i ke kinoea i loko o ka ʻōpū?
ʻO ka lua o ke kumu maʻamau o ka pehu ʻana, ʻo ia ke kinoea i loko o nā ʻōpū. Ma kahi o ka hapalua o ke kinoea i loko o kā mākou ʻōnaehana hoʻoheheʻe ʻana , mai ka ea a mākou e ale ai me ka ʻike ʻole . ʻO ka hapalua ʻē aʻe i hana ʻia e nā bacteria i loko o nā ʻōpū e kōkua ana i ka hoʻoheheʻe ʻana i ka meaʻai. Inā ʻaʻole i hoʻokuʻu pono ʻia kēia kinoea, hōʻiliʻili ia i loko o nā ʻōpū, e hoʻoulu ai i ka pehu a me ka ʻoluʻolu ʻole.
Inā pinepine ʻoe i ke kinoea, e pale i kēia mau ʻano e hoʻoulu ai iā ʻoe e ale i ka ea nui:
- Ke inu nei ma o ka ʻōpala.
- Ke nau ʻana i ka ʻuala.
- E inu i nā mea inu kalapona e like me ka soda i hoʻokahi manawa.
- Ke omo nei i nā mea ʻono paʻakikī.
ʻOi aku ka nui o ka ea i kekahi poʻe ke hopohopo a kaumaha paha lākou, me ka ʻike ʻole. No laila, ʻo ka hoʻomaʻamaʻa ʻana i ka hōʻoluʻolu iā ʻoe iho ma o nā hoʻomaʻamaʻa hanu hiki ke kōkua i ka hōʻemi ʻana i ke kinoea a me ka pehu ʻana.
He aha nā meaʻai e hoʻoulu ai i ka pehu?
Aia kekahi mau meaʻai i paʻakikī iki i ko mākou kino ke hoʻoheheʻe. Hiki i kēlā mau meaʻai ke hoʻoulu i ke kinoea a me ka pehu. Eia kekahi mau meaʻai maʻamau.
| ʻAno meaʻai | No ke aha e pehu ai ka ʻōpū? (He wehewehe pōkole) |
|---|---|
| Nā pī a me nā lentil (e like me nā lentil, chickpeas, peas, a me nā pīni ʻōmaʻomaʻo) | ʻOiai he mea maikaʻi loa kēia mau mea, aia i loko o lākou kahi ʻano kō i kapa ʻia ʻo oligosaccharides, he paʻakikī ke hoʻoheheʻe ʻia. Hoʻoheheʻe ʻia kēia mau mea e nā bacteria i loko o ka ʻōpū. I ke kaʻina hana, hana ʻia ke kinoea. |
| Nā mea kanu a me nā huaʻai e like me ka kāpeti, cauliflower, Brussels sprouts, kāloti, a me nā prunes | He mea maikaʻi loa kēia. Eia nō naʻe, hiki i kekahi poʻe ke ʻike i ke kinoea a me ka pehu ma muli o ke kō a me nā starches i loko. |
| Nā mea ʻono hana | ʻAʻole hiki ke ʻai ʻia e ke kino nā mea ʻono hana e like me ka sorbitol. ʻO ka Fructose, kahi ʻano kō i loaʻa i nā huaʻai, he mea paʻakikī hoʻi i kekahi poʻe ke ʻai i ka wā e hoʻohui ʻia ai i nā meaʻai i hoʻopaʻa ʻia. |
| Nā huahana waiū | Inā pilikia ʻoe i ka ʻeli ʻana i ka lactose, kahi kō i loaʻa i ka waiū, hiki iā ʻoe ke ʻike i ka pehu a me ka ʻōpū o ka ʻōpū ke ʻai ʻoe i nā huahana waiū. |
| Nā hua palaoa piha | He mea maikaʻi loa nā meaʻai e like me nā palaoa piha a me ka laiki bran no ka mea he waiwai lākou i ka fiber. Eia nō naʻe, he kalapona ʻai ʻole ka fiber. ʻO ka ʻai ʻana i ka nui o ka fiber i ka manawa hoʻokahi hiki ke hoʻoulu i ka pehu a me ka paʻa ʻana o ka ʻōpū. No laila, e hoʻohui mālie i nā meaʻai waiwai i ka fiber i kāu papaʻai a mai poina e inu nui i ka wai me ia. |
Āhea wau e ʻike ai i ke kauka?
He mea maʻamau ka manaʻo piha i kēlā me kēia manawa, ʻaʻohe pono e hopohopo no ia mea.
Eia nō naʻe, inā loaʻa pinepine kēia pilikia iā ʻoe, a ke hoʻopilikia nei ia i kāu mau hana o kēlā me kēia lā, ʻoi aku ka maikaʻi o ka ʻike ʻana i kāu kauka no ka ʻōlelo aʻo .
He mea nui loa ka ʻimi ʻana i ke kōkua lapaʻau inā loaʻa iā ʻoe kekahi a ʻoi aku paha o nā hōʻailona ma hope nei me ka bloating:
- ʻEha nui ka ʻōpū
- Ka emi ʻana o ke kaumaha
- Ka maʻi pākī
- Koko i loko o ka ʻōpala
- Ka luaʻi pinepine a i ʻole ka luaʻi ʻana
- Kuni me ke kumu ʻole
I nā hihia kakaikahi, hiki ke hoʻoulu ʻia ka pehu mau e kahi ālai kino i loko o ke ala ʻai a i ʻole e kahi ʻiʻo ala ʻai hana hewa. ʻOi aku ka kakaikahi, hiki ke lilo i hōʻailona o kahi maʻi koʻikoʻi, e like me kahi ʻāpana i hoʻonui ʻia i loko o ka ʻōpū. ʻO ia ke kumu e hoʻoikaika nei mākou inā hoʻomau kēia pilikia a inā loaʻa iā ʻoe nā hōʻailona i luna, pono ʻoe e ʻike i ke kauka.
Nā mea ʻē aʻe e hiki ai iā ʻoe ke hana e hoʻopiha i kou ʻōpū
Inā ʻaʻole e hoʻoponopono nā hoʻololi ʻai i luna i kou pilikia, aia kekahi mau lāʻau lapaʻau hiki iā ʻoe ke loaʻa mai ka hale kūʻai lāʻau. No ka laʻana, hiki i nā papa i loaʻa ka simethicone a i ʻole nā papa i loaʻa ka enzyme alpha-D-galactosidase ke hāʻawi i ka hōʻoluʻolu no kekahi poʻe.
Eia nō naʻe, he mea nui loa e kamaʻilio me kāu kauka a loaʻa iā ia kāna ʻae ma mua o ka hoʻohana ʻana i kekahi lāʻau lapaʻau e like me kēia.
Inā he mea puhi paka ʻoe, ʻo ka pehu ʻana kekahi kumu maikaʻi e haʻalele ai. Hiki i ka puhi paka ke hoʻoulu i ka ʻeha puʻuwai a me nā pilikia ʻē aʻe o ka ʻōpū.
Leka Lawe-Home
- ʻO ka hapa nui o ka manawa, ʻaʻole ia he maʻi koʻikoʻi ka pehu ʻana a hiki ke kāohi ʻia me nā loli maʻalahi o ke ʻano o ka nohona.
- E kāohi i ka nui o nā ʻāpana. E ʻai i nā meaʻai liʻiliʻi ma kahi o ka ʻai nui ʻana i ka manawa hoʻokahi.
- Nau maikaʻi i kāu meaʻai a ʻai mālie. E pale aku kēia iā ʻoe mai ka ale ʻana i ka ea pono ʻole a me ka ʻai nui ʻana.
- E hōʻemi i nā meaʻai kiʻekiʻe i ka ʻaila a me ka momona. ʻOi aku ka lōʻihi o ka hoʻoheheʻe ʻana a he paʻakikī no ka ʻōpū.
- Mai hoʻomaka e ʻai i nā meaʻai waiwai i ka fiber i ka manawa hoʻokahi. E hoʻomaka mālie a inu i ka wai he nui.
- Inā hoʻomau ka pehu ʻana, koʻikoʻi, a i ʻole hele pū me nā hōʻailona ʻē aʻe e like me ka pohō kaumaha a i ʻole ka ʻeha o ka ʻōpū, mai hoʻonele i ka manawa a e ʻike i kāu kauka.
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