Ke loaʻa nei iā ʻoe ka manaʻo pōloli mau? A i ʻole ke ʻimi nei ʻoe i kahi ala maikaʻi e hōʻemi ai i ke kaumaha ? Malia paha he mau pilikia kou me ke kō koko a me ka cholesterol . I kēia lā, ke kamaʻilio nei mākou e pili ana i kahi mea e hiki ke kōkua i nā pilikia he nui a hiki ke hoʻohui maʻalahi ʻia i kā mākou papaʻai. ʻO ia ka fiber i loko o nā meaʻai a mākou e ʻai ai, a i ʻole "" e like me kā mākou e ʻōlelo nei ma Sinhala.
I ka ʻōlelo maʻalahi, he aha ka fiber?
He ʻano kalapona a kākou e ʻai ai ka fiber. Akā, ʻaʻole ia e like me nā kalapona ʻē aʻe. ʻO ka maʻamau, ua hoʻoheheʻe ʻia nā starches a me nā kō a kākou e ʻai ai i loko o ke kino a hoʻolilo ʻia i mau kō maʻalahi. Akā, ʻaʻole i hoʻoheheʻe ʻia ka fiber ma ia ʻano. ʻO ia hoʻi, hele ia ma o ko kākou mau ʻōpū me ka loli ʻole a hoʻokuʻu ʻia i loko o ko kākou ʻōpala.
"No laila he aha ke kumu?" e noʻonoʻo paha ʻoe. ʻO ia ke kumu. ʻOiai ʻaʻole i komo ka fiber i loko o ko mākou kino, hana ia i kahi hana kupaianaha i ke kōkua ʻana i ko mākou olakino. Hana ka fiber e like me kahi pulumi e kahili a hoʻomaʻemaʻe i ko mākou ʻōpū.
ʻElua ʻano nui o ka fiber:
1. ʻO ka Fiber Soluble: Hoʻoheheʻe kēia ʻano i ka wai a hana i kahi mea e like me ka gel. Hoʻolohi ia i ka neʻe ʻana o ka meaʻai ma o ko mākou ʻōpū, e hoʻomāʻona ai iā mākou. Kōkua pū ia i ka hoʻomalu ʻana i ka cholesterol a me nā pae kō koko.
2. ʻO ka Fiber Hoʻoheheʻe ʻole: ʻAʻole hoʻoheheʻe kēia i ka wai. Hoʻohui ia i ka nui i ko mākou mau ʻōpala, e maʻalahi ai ke hele ma waena o nā ʻōpū. ʻO kēia ka mea nui e kōkua ai i ka pale ʻana i ka paʻa ʻana o ka ʻōpū .
He mea nui loa kēia mau ʻano ʻelua no ko kākou kino, no laila pono kākou e ʻai i nā meaʻai e hoʻolako ana i nā mea ʻelua.
No ke aha he mea nui ka fiber i ko mākou kino?
He meaʻai nui ka fiber e kōkua ana i ka mālama ʻana i ke olakino o nā ʻōnaehana he nui o ko mākou kino. E nānā i kona mau pono.
No ke olakino o ka ʻōnaehana hoʻoheheʻe
ʻO ka pōmaikaʻi nui o ka fiber, ʻo ia ke kōkua i ka mālama ʻana i ko kākou ʻōnaehana hoʻoheheʻe ʻana i ke olakino. E like me kā mākou i ʻōlelo ai ma mua, hoʻomaʻemaʻe ka fiber i ko kākou ʻōpū. ʻAʻole wale ia, akā ʻo ka fiber ka meaʻai maikaʻi loa no nā bacteria maikaʻi i loko o ko kākou ʻōpū. Ke olakino kēia mau bacteria maikaʻi, hoʻonui ʻia ko kākou palekana, a emi iho ka momona.A ua hoʻemi ʻia ka pilikia o nā maʻi ʻē aʻe he nui. Eia kekahi, ma ka pale ʻana i ka paʻa ʻana o ka ʻōpū, hoʻemi ia i ka pilikia o nā maʻi e like me ke kanesa colon a me ka diverticulitis.
No ke olakino o ka puʻuwai
Hiki i ka fiber hiki ke hoʻoheheʻe ʻia ke hōʻemi i ka pae o ka cholesterol maikaʻi ʻole, a i ʻole ka cholesterol LDL, i loko o ko kākou koko. Ke hōʻemi ʻia ka cholesterol, ua hōʻemi ʻia hoʻi ka pilikia o ka maʻi puʻuwai.
E kāohi i ke kō koko
Inā he maʻi diabetes kou a i ʻole he pilikia paha no ka loaʻa ʻana o ka maʻi diabetes, ʻo ka fiber kou hoaaloha maikaʻi loa. ʻO ka fiber, ʻoiai ka fiber hiki ke hoʻoheheʻe ʻia, e hoʻolohi i ka omo ʻana o ke kō mai nā meaʻai a mākou e ʻai ai. Kōkua kēia i ka kaohi ʻana i ka piʻi koke ʻana o ke kō koko ma hope o ka ʻai ʻana. Hiki i kēia ke hōʻemi i ka pilikia o ka loaʻa ʻana o ka Type 2 Diabetes.
No ka kaohi ʻana i ke kaumaha
He mea nui ka fiber no ka poʻe e hoʻāʻo nei e hoʻemi i ke kaumaha. Ke ʻai ʻoe i nā meaʻai momona i ka fiber, ʻike ʻoe i ka māʻona no ka manawa lōʻihi. Hoʻemi kēia i ka pono e ʻai pinepine a hoʻopau i nā calorie pono ʻole. He kōkua nui kēia i ka hoʻemi ʻana i ke kaumaha.
Pono anei kāu poʻe liʻiliʻi i ka fiber?
ʻAe loa! He mea nui loa ka fiber no nā pākeke a me nā keiki. Mālama ka fiber i ko lākou ʻōpū liʻiliʻi i ka maʻemaʻe a kōkua i ka pale ʻana i ka paʻa ʻana o ka ʻōpū. Kōkua pū ka fiber iā lākou e omo i nā meaola mai nā meaʻai ʻē aʻe a lākou e ʻai ai.
Akā, ʻokoʻa ka nui o ka fiber e pono ai nā keiki ma muli o ko lākou mau makahiki.
- Pono kahi keiki ma waena o nā makahiki 1-3 ma kahi o 19 grams o ka fiber i kēlā me kēia lā.
- Pono kahi keiki ma waena o 4-8 mau makahiki ma kahi o 25 grams i ka lā.
ʻO ka mea nui loa, ʻo ia ka hoʻohui ʻana i ka fiber i ka ʻai a kāu keiki a hāʻawi iā lākou i nā wai he nui e inu ai , a i ʻole e hoʻonui ʻia ka paʻa ʻana o ka ʻōpū.
He aha nā meaʻai i loaʻa ka nui o ka fiber?
ʻO ka nūhou maikaʻi, hiki iā kākou ke loaʻa maʻalahi i nā meaʻai kiʻekiʻe i ka fiber. Eia kekahi mau laʻana.
| ʻAno meaʻai | Ka wehewehe a me ka nui o ka fiber |
|---|---|
| ʻOati | ʻO ka Beta- glucan i loko o ka oatsLoaʻa i ka ʻoka kahi ʻano kūikawā o ka fiber hiki ke hoʻoheheʻe ʻia i kapa ʻia ʻo . He mea maikaʻi kēia no ka kaohi ʻana i ka cholesterol a me ke kō. Loaʻa i loko o ke kīʻaha o ka ʻoka maka ma kahi o 8 grams o ka fiber. |
| Nā Pī/Nā Legume | ʻO nā legumes e like me ka chickpeas, ka pī, nā pīni ʻōmaʻomaʻo, a me nā lentil ua piha i ka fiber. Hiki i ka hapalua kīʻaha o ka chickpeas i moʻa ʻia ke loaʻa ma waena o 4-10 grams o ka fiber. |
| ʻAvokado | He hua i waiwai i nā momona olakino puʻuwai a me ka fiber. Loaʻa i ka hapalua kīʻaha o ka avocado ma kahi o 5 grams o ka fiber. |
| Nā pea | He hua ʻono i waiwai i nā wikamina C a me K, a me ka fiber. Aia i loko o ka guava waena ma kahi o 5.5 grams o ka fiber. |
| Nā hua Chia | ʻO kekahi o nā meaʻai momona loa. Hoʻokahi auneke (ma kahi o 2 punetēpē) o nā hua chia he 9.75 grams o ka fiber. Hoʻokumu lākou i kahi gel ke hui pū ʻia me ka wai, kahi e kōkua ai i ka hoʻonui ʻana i ka māʻona. |
| Nā mea kanu a me nā huaʻai | Nui nā mea kanu a me nā huaʻai i waiwai i ka fiber, e like me ka broccoli, kāloti, beetroot, spinach, maiʻa, ʻāpala, blueberries, raspberries. ʻO kā mākou mau mea kanu kūloko e like me ka kohlrabi, dambala, a me ka okra he mau kumu maikaʻi loa ia o ka fiber. |
He aha ka mea e hana ai inā lawe ʻoe i ka nui o ka fiber?
ʻOiai he maikaʻi ka fiber, ʻaʻole maikaʻi ka nui o kekahi mea. ʻO ka ʻai ʻana ma mua o 50-70 grams o ka fiber i kēlā me kēia lā hiki ke hana i kekahi mau hopena ʻaoʻao. ʻO kēia no ka mea ʻo ka nui o ka fiber e hiki ke paʻakikī i ke kino ke omo i nā meaola koʻikoʻi e like me ka zinc, ka hao, ka magnesium, a me ka calcium.
ʻO nā mea e hiki ke hana ke ʻai nui ʻoe i ka fiber:
- Kinoea/Pehu
- ʻŌpū ʻeha
- Ka maʻi kahe a i ʻole nā noho palupalu
- Nā ālai ʻana o ka ʻōpū - he mea kākaʻikahi loa kēia
- Nā pae kō koko haʻahaʻa
No laila, ke hoʻohui ʻoe i ka fiber i kāu meaʻai,E hoʻomaka mālie, mai hoʻohui nui i ka manawa hoʻokahi. Eia kekahi, ke hoʻonui nei ʻoe i kāu ʻai ʻana i ka fiber, mai poina e inu i ka liʻiliʻi he 8-10 mau aniani wai i ka lā .
E kamaʻilio pū me kāu kauka e pili ana i ka nui kūpono o ka fiber nāu, ʻoiai inā he maʻi kou e like me ka Inflammatory Bowel Disease (IBD).
Leka Lawe-Home
- He mea nui ka fiber no kā mākou ʻai ʻana, ke olakino o ka puʻuwai, ka mālama ʻana i ke kaumaha, a me ke kaohi ʻana i ke kō koko.
- ʻElua ʻano fiber, hiki ke hoʻoheheʻe ʻia a me ka hiki ʻole ke hoʻoheheʻe ʻia, a he mea nui nā mea ʻelua iā mākou.
- E hoʻohui i nā meaʻai e like me ka ʻoka, nā nati, nā mea kanu, nā huaʻai (ʻoi aku ka avocados, guavas), a me nā hua chia i kāu papaʻai o kēlā me kēia lā.
- Ke hoʻomaka ʻoe e ʻai i ka meaʻai kiʻekiʻe i ka fiber, e hoʻomaka mālie a mai poina e inu i ka wai nui.
- Inā loaʻa iā ʻoe kahi maʻi olakino, ʻoi aku ka pilikia o ka ʻōpū, e nīnau i kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai.
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