Loaʻa iā kākou āpau kekahi ʻeha o ka ʻōpū, a i ʻole ka paʻa ʻana o ka ʻōpū, i kekahi manawa, ʻeā? He mea maʻamau loa kēia. Akā inā hoʻomau ia no kekahi mau pule, a inā he mau hōʻailona ʻē aʻe kāu e hopohopo nei, ʻoi aku ka maikaʻi o ke kipa ʻana i kāu kauka no ka ʻōlelo aʻo. I kekahi manawa, hiki ke hana ʻia ka paʻa ʻana o ka ʻōpū mau e nā maʻi koʻikoʻi. Akā i ka hapanui o nā hihia, hiki ke hoʻomalu ʻia kēia kūlana ma ka hoʻololi iki ʻana i kā mākou ʻano ʻai a me ka hoʻohui ʻana i nā meaʻai momona i ka fiber.
I ka ʻōlelo maʻalahi, he aha kēia fiber?
ʻO ka fiber, a i ʻole e like me kā mākou e kapa nei , dietary fiber , ʻo ia ka ʻāpana o nā mea kanu i hiki ʻole i ko mākou kino ke ʻeli piha. I ka pololei, he ʻano carbohydrate ia i loaʻa i nā mea kanu. Loaʻa i ka aneane kēlā me kēia mea kanu āu e ʻai ai ka fiber. No ka laʻana, nui ia i nā huaʻai, nā mea kanu, nā palaoa, nā nati, nā hua, a me nā legumes (e like me nā pī a me nā pi). Eia kekahi, ʻo ka ʻāpana "(Chitin)" i loaʻa i loko o nā pūpū o nā holoholona e like me nā pāpaʻi, nā ʻōpae, a me ka ʻōpae he ʻano fiber nō hoʻi.
Aia ʻelua ʻano o nā olonā - he aha kēia mau mea?
ʻElua ʻano nui o ke fiber: ka fiber hiki ke hoʻoheheʻe ʻia a me ka fiber hiki ʻole ke hoʻoheheʻe ʻia.
1. ʻO ka pulupulu hiki ke hoʻoheheʻe ʻia
Hoʻoheheʻe ʻia kēia ʻano fiber i ka wai a hana i kahi mea like me ka gel i loko o ko kākou ʻōpū. Kōkua kēia i kā kākou kaʻina hana hoʻoheheʻe e lohi iki. Kōkua pū ia i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol i loko o ko kākou kino. Nui ka fiber soluble i nā huaʻai e like me ka oats, beans, Brussels sprouts, a me pears.
2. ʻO ka fiber hiki ʻole ke hoʻoheheʻe ʻia
ʻAʻole e haki a hoʻoheheʻe paha kēia ʻano fiber i kona hele ʻana ma o ka ʻōnaehana hoʻoheheʻe. ʻO ke ʻano kēia, ua hoʻokuʻu ʻia ia ma ke ʻano like me kona komo ʻana i loko o ke kino. Hoʻohui kēia ʻano fiber i ka nui i ka ʻōpala. Hoʻopili ia i ka wai a palupalu i ka ʻōpala, e maʻalahi ai ke hele ʻana. Loaʻa ka fiber hiki ʻole ke hoʻoheheʻe ʻia i nā greens (e like me ka spinach), nā nati, nā hua, a me nā hua maloʻo.
ʻO ka mea nui loa, pono mākou i nā ʻano fiber ʻelua e mālama i ke olakino o kā mākou ʻōnaehana hoʻoheheʻe a me ka neʻe mau ʻana o ko mākou ʻōpū.
Akā e hoʻomanaʻo, ʻaʻole lawa ka ʻai ʻana i ka fiber wale nō. Pono nō hoʻi ʻoe e inu i ka wai nui i ka lā a pau. Hoʻopili ka fiber i ka wai mai loko mai o nā ʻōpū. No laila, inā ʻaʻole ʻoe e inu i ka wai lawa, hiki ke hana ʻia ke ʻano ʻē. E maloʻo a paʻakikī kou mau ʻōpala, kahi e hiki ai ke hoʻonui i ka paʻa ʻana o ka ʻōpū. No laila, e ho'āʻo e inu ma ka liʻiliʻi he 8-10 mau aniani wai i ka lā me ka ʻai ʻana i nā meaʻai momona i ka fiber.
He aha nā meaʻai kiʻekiʻe i ka fiber e kōkua ai i ka constipation?
Nui nā meaʻai waiwai i ka fiber e hiki ke kōkua i ka mālama ʻana i kou ʻōpū e hana pono. E hāʻawi ka papa ma lalo nei iā ʻoe i kahi manaʻo maikaʻi.
| Māhele meaʻai | Nā Laʻana |
|---|---|
| Nā mea kanu | Broccoli, kāpeti, ʻuala, greens (spinach, kale, lettuce) |
| Nā meaʻai māmā | Granola, nati, popcorn, hua chia |
| Nā ʻano hua | ʻĀpala, pulupulu, ʻōhelopapa, ʻeleʻele |
| Nā meaʻai waiwai i ka protein | ʻAlemona, lentil, chickpeas, pī, pī |
ʻEhia ka nui o ka fiber āu e pono ai i kēlā me kēia lā?
Ua hōʻike ʻia e ka noiʻi ʻaʻole nui ka poʻe ma ko mākou ʻāina e ʻai i ka nui o ka fiber a lākou e pono ai i kēlā me kēia lā. Ma ka awelika,
- Pono ka wahine ma waena o nā makahiki 31-50 i kahi 25 grams o ka fiber i kēlā me kēia lā.
- Pono ke kāne ma waena o 31-50 mau makahiki ma kahi o 31 grams o ka fiber i kēlā me kēia lā.
- No ka wahine ma luna o 51 mau makahiki , ma kahi o 22 grams i ka lā ua lawa, a no ke kāne, ma kahi o 28 grams .
Inā hoʻomaka koke ʻoe e ʻai i nā meaʻai fiber kiʻekiʻe, hiki iā ʻoe ke ʻike i ka ʻoluʻolu ʻole e like me ka ʻeha o ka ʻōpū a me ka pehu. No laila ʻoi aku ka maikaʻi o ka hoʻohui mālie ʻana i ka fiber i kāu papaʻai. Eia kekahi, e like me ka mea i ʻōlelo ʻia ma mua, mai poina e inu nui i ka wai.
He hopena kūpono anei nā prunes?
ʻAe, he hopena kaulana loa nā prune, he hopena kūlohelohe no ka paʻa ʻana o ka ʻōpū. Kāhea pū mākou iā lākou he plum maloʻo. Loaʻa i nā prune kahi mea i kapa ʻia ʻo `(Sorbitol)`. ʻO kēia `(Sorbitol)` kahi mea nona ka hopena laxative kūlohelohe. ʻO ia hoʻi, e maʻalahi ai ka hele ʻana o ka ʻōpala. Eia kekahi, loaʻa i nā prune nā ʻano fiber soluble a me nā insoluble i kūkākūkā ʻia ma mua. Ma kahi o ke kīʻaha o nā prune maloʻo aia ma kahi o 3 grams o ka fiber.
Inā ʻaʻole ʻoe makemake i ka ʻai ʻana i nā prune, hiki iā ʻoe ke inu i ka wai prune. Ua hōʻike ʻia nā noiʻi e hāʻawi pū ka wai prune i ka hōʻoluʻolu maikaʻi mai ka paʻa ʻana o ka ʻōpū.
He aha inā ʻaʻole hiki iā ʻoe ke loaʻa ka fiber mai ka meaʻai? (Nā mea hoʻohui fiber)
ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka fiber mai ka meaʻai. ʻO kēia no ka mea hāʻawi ia i ke kino ʻaʻole wale me ka fiber, akā, me nā meaʻai ʻē aʻe he nui, e like me nā huaora a me nā minelala. Eia nō naʻe, inā ʻaʻole hiki iā ʻoe ke loaʻa ka fiber lawa mai ia mau meaʻai, aia nā mea hoʻohui fiber i loaʻa ma nā hale kūʻai lāʻau lapaʻau.
- ʻIsabgol (ʻili Psyllium): Loaʻa kēia ma ka mākeke ma lalo o nā inoa e like me ``(Metamucil)``. Hiki ke hoʻoheheʻe ʻia kēia mau mea i ka wai a inu ʻia.
- Methylcellulose: Hoʻonui kēia i ke kaumaha o nā ʻōpala, e maʻalahi ai ka hele ʻana.
- Calcium polycarbophil: Kōkua kēia i ka palupalu ʻana i nā ʻōpala a me ka mānoanoa o nā ʻōpala i nā hihia o ka maʻi pā.
Akā ʻoi aku ka maikaʻi a me ka palekana o ke kamaʻilio ʻana me kāu kauka a noi i kāna ʻōlelo aʻo ma mua o ka hoʻohana ʻana i kahi mea hoʻohui e like me kēia.
He aha inā ʻaʻole e hoʻomaikaʻi ka paʻa ʻana o ka paʻa ʻana me ka fiber?
Hiki i nā poʻe he nui ke hōʻoluʻolu i ka paʻa ʻana o ka ʻōpū ma ka hoʻololi ʻana i ka ʻai momona-fiber. Akā no kekahi poʻe, ʻaʻole ia e hana. ʻO ka poʻe me nā maʻi e like me ka paʻa ʻana o ka transit lohi a i ʻole ka hana ʻino o ka papahele pelvic, ʻaʻole paha e loaʻa ka hōʻoluʻolu nui mai ka fiber wale nō.
No laila, inā he loli koke a koʻikoʻi i kou ʻano ʻōpū, a inā he mau hōʻailona ʻē aʻe kāu e like me ka ʻeha o ka ʻōpū a i ʻole ka pohō kaumaha, he hōʻailona paha ia o kahi maʻi ma lalo. I ia hihia, pono ʻoe e ʻike i ke kauka.
Leka Lawe-Home
- ʻO ka fiber kahi mea i loaʻa i nā mea kanu i hiki ʻole i ko mākou kino ke ʻeli, akā he mea nui ia no ka ʻeli ʻana.
- Pono nā fiber hiki ke hoʻoheheʻe ʻia a me nā fiber hiki ʻole ke hoʻoheheʻe ʻia e pale ai i ka paʻa ʻana.
- I ka wā e ʻai ana i ka meaʻai kiʻekiʻe i ka fiber, he mea nui e inu i ka wai nui i ka lā a pau, inā ʻaʻole e ʻoi aku ka ʻino o ka paʻa ʻana.
- I ka hoʻohui ʻana i ka fiber i kāu meaʻai, e hoʻomaka i kahi liʻiliʻi, ma mua o ka ʻai nui ʻana i ka manawa hoʻokahi.
- Inā hoʻomau ka paʻa ʻana o ka constipation, ua hoʻomaka wale, a i ʻole e hele pū ʻia me nā hōʻailona ʻē aʻe, e ʻike pono i kāu kauka.
- ʻOiai ʻo ke ala maikaʻi loa e loaʻa ai ka fiber ma o ka meaʻai, hiki iā ʻoe ke hoʻohana i nā mea hoʻopihapiha fiber ma lalo o ke aʻo ʻana a ke kauka.
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