Ma kahi o kou ʻōpū, i kēia manawa, ke hana nei nā meaola liʻiliʻi he tiriliona i kā lākou lā. He maʻiola ka hapa nui, me kekahi mau halo a me nā meaola liʻiliʻi ʻē aʻe, e noho ana i kou ʻōpū nui. Kapa pū ʻia lākou ʻo kou microbiome ʻōpū, a ua noʻonoʻo nā ʻepekema i kēia lehulehu me he ʻano mea kokoke i kahi puʻupaʻa huna.
Kani kūpaianaha kēlā a hiki i kou ʻike i kā lākou hana. Kōkua kēia mau meaola i kou ʻōnaehana pale maʻi e hana, mālama i ke olakino o ka loko o kou ʻōpū, hoʻomālie i ka ʻāʻā ʻole pono, a hana i kekahi mau huaola e nele paha kāu ʻai. Aia kekahi pili paʻa ma waena o ka ʻōpū a me ka lolo, ʻo ia ke kumu e pā ai kahi wā kaumaha i kou ʻōpū, a no ke aha hiki i kāu ʻai ke hoʻololi i kou manaʻo.
ʻAʻole pono ʻoe e hopohopo nui no kēia. Akā he kōkua maoli kekahi mau hana kumu, a he pono ke ʻike.
Ka mea a ka microbiome e makemake ai
ʻO ka manaʻo pono loa ma ʻaneʻi ʻo ka ʻano like ʻole. He ʻōpū olakino kekahi i piha a like ʻole, me nā ʻano maʻiola like ʻole he nui ma kahi o kekahi mau mea. ʻO ke ala e kūkulu ai i ia ʻano like ʻole ma ka ʻai ʻana i nā ʻano mea kanu. Hānai nā hua, nā lāʻau ʻai, nā pī, nā nati, a me nā palaoa holoʻokoʻa like ʻole i nā maʻiola like ʻole, no laila ke hana nui aʻe kahi pā kala ma mua o kona ʻano.
ʻO kekahi lever nui ka fiber. Eia ka ʻāpana a ka hapa nui i ʻike ʻole ai. ʻAʻole hiki i kou kino ponoʻī ke ʻeli i ka fiber. Holo ia i kou ʻōpū nui me ke ʻano holoʻokoʻa, a ʻo ia ka manaʻo, no ka mea, hoʻomoʻa nā maʻiola e noho ana i laila iā ia. Ke hana lākou, hoʻokuʻu lākou i nā mea kōkua e mālama ai i ka loko o kou ʻōpū a me kou ʻāʻā. ʻAʻole ʻo ka fiber he ʻai wale nou. He ʻai ia no lākou.
Manaʻo ka Cleveland Clinic e ʻimi i kahi o 25 kalama fiber i ka lā no nā wahine a me 35 no nā kāne, mai nā ʻai e like me nā palaoa holoʻokoʻa, nā pī a me nā lentil, a me nā hua berry. Inā kani mamao kēlā helu, mai hopohopo no ka helu ʻana. E hoʻohui wale i kekahi mea hou, liʻiliʻi i ka manawa.
He mau mea maoli āu e hiki ke hana
ʻAʻole pono kēia i kahi ʻai kūikawā a he keʻena o nā lāʻau hoʻohui. E hoʻomaka me ka mea i mua ou.
- E ʻai i nā mea kanu hou aʻe, a me nā ʻano hou aʻe. Manaʻo ka Cleveland Clinic e ʻimi i ʻelima a ʻehiku māhele o nā hua a me nā lāʻau ʻai i ka lā, ma kahi hui kala. Hānai pinepine kēlā me kēia kala i kahi pūʻulu maʻiola ʻokoʻa.
- E hoʻonui mālie i ka fiber. E hoʻololi i ka palaoa keʻokeʻo i ka palaoa holoʻokoʻa, e waiho i nā ʻili, e hoʻolei i nā pī i loko o ka kupa. E hoʻohui i ka fiber me ka mālie, no ka mea, hiki i kahi piʻi koke ke waiho iā ʻoe i ka makani a me ka pehu i ka wā e hoʻololi ai kou ʻōpū.
- E hoʻohui i kahi ʻai hoʻōʻawa liʻiliʻi. Loaʻa i ka yogurt me nā ola maoli, ke kefir, ka sauerkraut, ke kimchi, ka miso, a me ka kombucha nā maʻiola e ola ana. Ua pili kahi ʻai i piha aku i nā ʻai hoʻōʻawa i kahi microbiome ʻano like ʻole a me nā hōʻailona ʻāʻā haʻahaʻa.
- E inu i ka wai. Holo kou ʻōnaehana ʻeli ʻai ma luna o ia, a hana ʻoi aku ka maikaʻi o ka fiber ke lawa ka wai e neʻe ana i nā mea.
- E mālie i nā ʻai i hana nui ʻia a me ke kō i hoʻohui ʻia. Hānai kekahi ʻai i kūkulu nui ʻia ma luna o kēia i ka ʻaoʻao kōkua ʻole o ka lehulehu ʻōpū.
E hoʻomaka me kekahi o kēia, ʻaʻole me nā ʻelima a pau. He hoʻololi maoli ka hoʻohui ʻana i nā pī i ʻelua ʻai i ka pule. ʻO ka hoʻāʻo e hoʻololi i nā mea a pau ma ka Pōʻakahi, pau pinepine i ka Pōʻakolu.
Nā ʻāpana ʻaʻole pili i ka ʻai
Nānā kou ʻōpū i ke koena o kou ola pū. Koʻikoʻi ka hiamoe, no ka mea, mālama kou mau maʻiola i ko lākou ʻano lā ponoʻī; kuhikuhi ka Cleveland Clinic i ʻehiku a ʻeiwa hola i ka pō. Kōkua ka neʻe mau, me kahi o 150 minuke o ka hana like waena i ka pule he pahuhopu kūpono. A hōʻea ke kaumaha i ka ʻōpū pololei, ʻo ia ke kumu e hoʻonāukiuki ai kahi pule koʻikoʻi i kou ʻōpū ʻoiai ʻai like ʻoe. He hele wāwae, he mau hanu mālie, a he mea ʻē e hoʻomalielie maoli ai iā ʻoe, ke hana nei ia i kahi lokomaikaʻi mālie no kou ʻōpū.
Ka manawa e pono ai ke nānā me ka loea
ʻO kekahi pilikia ʻeli ʻai ʻo ka hoʻololi wale ʻana o kou kino i ka fiber hou aʻe, a hoʻomaha pinepine ia i loko o hoʻokahi a ʻelua pule. Akā pono nā pilikia mau i ka nānā maoli ma kahi o ka koho mai ka papa lāʻau hoʻohui. ʻO ka ʻeha ʻōpū mau, ka pohō a i ʻole paʻa ʻōpū hiki ʻole ke pau, ke koko i kou lepo, ka emi kaumaha i wehewehe ʻole ʻia, a i ʻole nā hōʻailona e hoʻopilikia i kou ola i kēlā me kēia lā, he mau kumu ia e ʻike ai i ke kauka. Hiki iā lākou ke hoʻomaopopo inā aia kekahi mea kikoʻī, e like me ka ʻae ʻole ʻai a i ʻole he maʻi kūpono e mālama.
E kānalua iki i nā piula probiotic pipiʻi a me nā pahu hoʻāʻo microbiome i ka home e ʻōlelo ana i ka honua. Lahilahi ka hōʻike ma hope o ka hapa nui o lākou, a no ka hapa nui o ka poʻe, ʻoi aku ka hana o ka ʻai ma kou pā ma mua o kekahi mea i loko o ka ʻōmole. E hānai pono i nā maʻiola maikaʻi, e hāʻawi iā ʻoe iho i ka manawa, a e hoʻokuʻu i kou ʻōpū e ʻimi i kona kaupaona.
Nā kumu
- Cleveland Clinic, 4 Things You Can Do To Improve Gut Health
- Harvard T.H. Chan School of Public Health, Fiber and fermented foods may aid microbiome, overall health
- The Nutrition Source, Harvard T.H. Chan School of Public Health, The Microbiome