E aʻo hou kākou e pili ana i ka fiber. E kamaʻilio kākou e pili ana i kēia mau ʻano fiber ʻelua e pono ai ke kino!

Loaʻa pinepine iā ʻoe kahi ʻōpū maloʻo? A i ʻole he ʻeha ʻōpū kou, he manaʻo o ka piha? ʻO ka hapa nui o ka manawa, ua hana ʻia kēia e kahi mea i loko o ka meaʻai a mākou e ʻai ai. I kēia lā e kamaʻilio mākou e pili ana i kahi mea e hiki ke lilo i mea hoʻonā i kāu mau pilikia he nui, a he mea maikaʻi loa hoʻi no ke kino. ʻO ia ka fiber, a i ʻole e like me kā mākou e ʻōlelo nei ma Sinhala, ka ʻāpana "fiber". Ua lohe mākou a pau "pono ​​mākou e ʻai i nā meaʻai fibrous". No laila i kēia lā, e nānā kākou i ke ʻano o kēia fiber, aia kekahi mau ʻano o ia mea, a pehea e maikaʻi ai no ko mākou kino.

I ka ʻōlelo maʻalahi, he aha kēia fiber?

ʻO ka fiber kahi ʻano kalapona i loaʻa i nā mea kanu a mākou e ʻai ai, akā ʻaʻole hiki i ko mākou kino ke hoʻoheheʻe iā ia. I kēia manawa ke noʻonoʻo nei paha ʻoe, "Inā ʻaʻole hiki ke hoʻoheheʻe ʻia, no ke aha e ʻai ai?" ʻOiaʻiʻo, ʻo kēia indigestibility ka mea nui loa ma ʻaneʻi.

E noʻonoʻo i ko kākou ʻōpū me he paipu lā. Hana ka fiber e like me ka huʻahuʻa e hoʻomaʻemaʻe ana i ka paipu. I kona hele ʻana ma o kā kākou ʻōnaehana hoʻoheheʻe ʻana, kōkua ia i ka holoi ʻana i nā mea makemake ʻole ʻia a hoʻokuke aku iā lākou. ʻO ia ke kumu i ʻōlelo ʻia ai he maikaʻi ka fiber no nā mea e like me ka paʻa ʻana o ka ʻōpū. Akā, ʻaʻole ia wale nō ka pono o ka fiber.

ʻElua ʻano nui o ka fiber.

1. ʻO ka pulupulu hiki ke hoʻoheheʻe ʻia

2. ʻO ka fiber hiki ʻole ke hoʻoheheʻe ʻia

E nānā kākou i kēia mau ʻano ʻelua ma ke kaʻawale.

Nā pono nui o ka fiber hiki ke hoʻoheheʻe ʻia

Ka palekana no ka puʻuwai

I loko o kāu ʻōnaehana hoʻoheheʻe, hoʻopaʻa kēia fiber hiki ke hoʻoheheʻe ʻia i ka cholesterol maikaʻi ʻole (LDL cholesterol) a lawe aku iā ia i waho o kou kino. Kōkua kēia i ka hoʻohaʻahaʻa ʻana i kāu mau pae cholesterol a me ka hōʻemi ʻana i kou pilikia o ka maʻi puʻuwai . ʻO ka ʻoka, ʻoi aku hoʻi, he meaʻai olakino no ka puʻuwai.

Ka palekana mai ka maʻi diabetes

ʻOiai ʻo ka fiber hiki ke hoʻolohi i ka ʻai ʻana, hoʻolohi pū ia i ka wikiwiki o ke komo ʻana o ka glucose (kō) mai ka meaʻai āu e ʻai ai i kou koko. Pale kēia i nā piʻi koke ʻana o ke kō koko. Inā loaʻa iā ʻoe ka maʻi diabetes, hiki i kēia ʻano fiber ke kōkua iā ʻoe e kāohi i kou kūlana .

Kōkua i ka lilo ʻana o ke kaumaha

Ke ʻai ʻoe i kēia ʻano fiber, ʻike ʻoe i ka māʻona no ka manawa lōʻihi me ka ʻai ʻole ʻana i nā calorie he nui. ʻO ke ʻano kēia e ʻai iki ʻoe a e maʻalahi ka mālama ʻana i ke kaumaha olakino.

Nā Pōmaikaʻi o ka Fiber Hiki ʻole ke Hoʻoheheʻe ʻia

He ʻōnaehana hoʻoheheʻe olakino

ʻO kēia ka pōmaikaʻi a ka hapa nui o kākou i ʻike ai. Hoʻohui ka fiber hiki ʻole ke hoʻoheheʻe ʻia i ka nui i nā ʻōpala, e maʻalahi ai ke hele ma waena o nā ʻōpū. Hiki i kēia ke kōkua i ka pale ʻana i ka paʻa ʻana o ka ʻōpū . Inā loaʻa iā ʻoe nā pilikia paʻa ʻana o ka ʻōpū, e hoʻomaʻamaʻa i ka hoʻokomo ʻana i ka laiki palaoa piha, nā mea kanu, a me nā ʻili hua i kāu mau meaʻai. Hiki i kēia ke kōkua i ka kaohi ʻana i nā maʻi e like me nā hemorrhoids.

Kaohi kaumaha

E like me ka fiber hiki ke hoʻoheheʻe ʻia, kōkua pū ka fiber hiki ʻole ke hoʻoheheʻe ʻia iā ʻoe e ʻoluʻolu, e kōkua iā ʻoe e ʻai pinepine a kōkua iā ʻoe e kaohi i kou kaumaha.

He aha kēia fiber prebiotic?

ʻO kēia kekahi mea nui e pili ana i ka fiber. I ka ʻōlelo maʻalahi, ʻo ka fiber prebiotic kahi ʻano fiber e lawelawe ana ma ke ʻano he meaʻai no nā bacteria maikaʻi e noho ana i loko o ko kākou ʻōpū .

ʻOiai ʻaʻole i hoʻoheheʻe ʻia ka fiber a mākou e ʻai ai, hele pololei ia i ko mākou kolona. Ma laila, ʻai nā bacteria aloha i kēia fiber a hoʻokō i kahi kaʻina hana i kapa ʻia ʻo fermentation. Hoʻopuka kēia kaʻina hana i nā waikawa momona kaulahao pōkole e pono ai ko mākou kino. Hoʻoulu kēia i nā cell i loko o ko mākou ʻōpū a kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale.

ʻO kekahi o nā meaʻai i waiwai i nā prebiotics:

• Kālika
• Līki
• ʻAkaʻakai
• ʻAseparagus
• Maiʻa (ʻoi aku ka maka iki)

E aʻo pū kākou e pili ana i nā mea hoʻopihapiha fiber.

ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka fiber mai nā meaʻai holoʻokoʻa e like me nā huaʻai, nā mea kanu, a me nā palaoa, no ka mea, ʻaʻole wale ka fiber i loko o kēlā mau meaʻai, akā, he nui nā meaola ʻē aʻe e like me nā huaora a me nā minelala.

Eia nō naʻe, inā pilikia ʻoe i ka loaʻa ʻana o ka fiber lawa mai kāu meaʻai, hiki iā ʻoe ke hoʻohana i nā mea hoʻohui fiber. Loaʻa kēia mau mea i loko o nā pauka, nā capsules, a i ʻole nā ​​gummies. Loaʻa pinepine kēia mau mea:

• ʻO Psyllium (Isabgol)
• ʻInulin
• Dextrin palaoa
• ʻAkasia gum
• Hua flaxseed

ʻEhia ka nui o ka fiber āu e pono ai i kēlā me kēia lā?

ʻAʻole loaʻa i ka nui o ka poʻe he nui ka nui o ka fiber e pono ai lākou i kēlā me kēia lā mai kā lākou ʻai. Wahi a nā ʻōlelo aʻoaʻo olakino, pono i kahi pākeke ke loaʻa ma ka liʻiliʻi he 25-35 grams o ka fiber i kēlā me kēia lā. Hiki ke ʻokoʻa iki kēia nui ma muli o ka makahiki a me ke kāne.

Akā, mai hoʻomaka e ʻai i ka nui o ka fiber i ka manawa hoʻokahi. ʻO ka hana ʻana pēlā e hiki ai ke pehu, ka ʻōpū ʻeha, a me ke kinoea. ʻOi aku ka maikaʻi o ka hoʻohui mālie ʻana i ka fiber i kāu meaʻai . Eia kekahi, ke ʻai ʻoe i ka nui o ka fiber, e hōʻoia e inu i ka liʻiliʻi he 8-10 mau aniani wai i ka lā . A i ʻole, e ʻoi aku ka ʻino o kou paʻa ʻana.