He pilikia kiʻi ko ka fiber. Ua like ke kani me kekahi mea a ke kauka e ʻōlelo paipai ai a me kā ka pahu cereal e haʻanui ai, he mea pono ahuwale ʻole a kohu maʻamau iki. No laila ʻae wale aku ka hapanui o kākou a poina loa.
He mea minamina kēia, no ka mea ke ʻoi aku nei ka hana a ka fiber nou ma mua o nā mea ʻē aʻe āu e ʻai nei. A he nui ke kūpono ʻaʻole lawa kāu e ʻai nei. ʻO ka awelika o nā mākua ma ʻAmelika Hui Pū ʻIa, ma kahi o 15 mau kalama i ka lā. ʻO ka mea e ʻōlelo paipai ʻia ai, kokoke i 25 mau kalama no nā wāhine a me 38 no nā kāne. Ke holo nei ka hapanui o kākou ma ka hapalua o ka pahu wai.
He aha maoli ka fiber
ʻO ka fiber, ʻo ia ka ʻāpana o nā meaʻai mea kanu hiki ʻole i kou kino ke wāwahi a pau. Me he mea maopopo ʻole ia. ʻO ke kūʻē. No ka mea hele ia ma kou kino me ka ʻole o ka wāwahi ʻana, hiki iā ia ke hana i nā hana hiki ʻole i ka meaʻai i ʻeli ʻia ke hana.
ʻElua ʻano, a makemake ʻoe i nā mea ʻelua.
- Hoʻoheheʻe ka fiber soluble i loko o ka wai a lilo i gel palupalu i kona neʻe ʻana ma ou. ʻO ia gel e hoʻolohi nei i ka ʻeli meaʻai, e kōkua nei i ke kūpaʻa o kou kō koko a hiki ke hoʻohaʻahaʻa i ke cholesterol. Loaʻa ia ma ka oats, nā pāpapa, nā ʻāpala, nā hua ʻona, a me ka barley.
- ʻAʻole hoʻoheheʻe ka fiber insoluble. Hoʻonui ia i ka nui a mālama i ka neʻe ʻana o nā mea ma kou ʻōpū, ʻo ia ka mea huna ʻuʻuku ʻole e maʻamau ai. Aia ia ma nā palaoa holoʻokoʻa, nā hua lāʻau, a me nā ʻili o nā hua ʻai a me nā lau ʻai.
Lawe ka hapanui o nā meaʻai mea kanu i ka hui ʻana o nā ʻano ʻelua, no laila ʻaʻole pono ʻoe e helu. E ʻai i nā ʻano like ʻole o nā mea kanu holoʻokoʻa a e loaʻa iā ʻoe nā mea ʻelua.
Ka uku mālie
Eia kahi a ka fiber e loaʻa ai kāna uku. Hoʻopili ka Mayo Clinic i ka meaʻai waiwai i ka fiber me ka pilikia haʻahaʻa o ka maʻi puʻuwai, ka maʻi kō kūʻano 2, a me kekahi mau pilikia ʻeli meaʻai, me ke kō koko kūpaʻa aʻe a me ke cholesterol olakino aʻe. He nui kēlā pono mai kekahi mea hiki ke loaʻa ma kahi pā lentils.
Aia kekahi pono e ʻike ʻoe i ka lā hoʻokahi. Hoʻopiha ka fiber iā ʻoe. No ka mea hoʻolohi ia i ka ʻeli meaʻai a lawe i kahi, mālama kahi ʻai piha i ka fiber i ka pōloli me ka mālie no ka manawa lōʻihi aʻe ma mua o nā calorie like i ke ʻano i wehe ʻia. ʻO ka hāʻule āu e ʻike ai i hoʻokahi hola ma hope o ka pastry kakahiaka? Hoʻopalupalu ka fiber i kēlā. He ʻāpana ia o ke kumu e lawe ai kahi pā oatmeal iā ʻoe a hiki i ka ʻawakea a waiho aku ke doughnut iā ʻoe e ʻimi meaʻai i ka hola ʻumi.
A laila aia kou ʻōpū. ʻAi nā teriliona o nā hua maʻi e noho ana ma kou ala ʻeli meaʻai i kekahi mau fiber. Ke hānai pono ʻoe iā lākou, ulu maikaʻi lākou, a ua hoʻopili ʻia ka microbiome ʻōpū i hānai pono ʻia me nā ʻano maikaʻi like ʻole, mai ka ʻeli meaʻai kūpaʻa aʻe a hiki i ka pilina ʻoluʻolu aʻe me kou makemake ʻai.
Pehea e ʻai hou ai me ka noʻonoʻo nui ʻole
ʻAʻole pono iā ʻoe kahi lāʻau hoʻohui a i ʻole kahi ʻai kūikawā. Pono iā ʻoe kekahi mau hoʻololi liʻiliʻi, i hana mālie ʻia.
- E hoʻololi i ke keʻokeʻo no ka holoʻokoʻa ma kahi maʻalahi. Ka palaoa palaoa holoʻokoʻa, ka laiki ʻeleʻele, ka pasta palaoa holoʻokoʻa. Noho ka fiber ma nā ʻāpana i wehe ʻia mai ke ʻano i hoʻomaʻemaʻe ʻia.
- E waiho i nā ʻili. Aia ka nui o ka fiber o kahi ʻāpala a ʻuala paha ma lalo pono o ka ʻili. E waiho iā ia.
- E hoʻohui i nā pāpapa a i ʻole lentils i kekahi mea āu e hana mau ai. He puʻupuʻu i loko o kahi sopa, kahi salada, kahi kai pasta. ʻO nā pāpapa kekahi o nā kumu waiwai loa, makepono loa.
- E ʻimi i ka hua ʻai a me nā hua lāʻau i kou wā ʻai liʻiliʻi. ʻOi aku kahi ʻāpala a me kahi puʻupuʻu liʻiliʻi o nā almonds ma mua o kahi cracker e nalo ana me ke koena ʻole.
- E hoʻomaka i ka lā me ka oats. ʻO ka oatmeal kekahi o nā hoʻomaikaʻi fiber maʻalahi loa, a he mea hoʻomaha ia i ke kakahiaka paʻakikī.
ʻElua mau ʻōlelo aʻo mālie. E hele mālie. Inā ʻoe e lele mai 15 mau kalama a i 35 i ka pō hoʻokahi, e kūʻē kou ʻōpū me ka pehu a me ke ea. E hoʻohui i kahi liʻiliʻi i kēlā me kēia mau lā a e hoʻopili kou kino. A e inu i ka wai hou aku i kou ʻai hou ʻana i ka fiber, no ka mea pono ka fiber soluble i ka wai e hana ai i kāna hana hoʻopalupalu. Hiki i ka fiber hou me ka wai hou ʻole ke waiho iā ʻoe me ka paʻa, ʻo ia ke kūʻē o ka pahuhopu.
He manaʻo no kou kino ponoʻī
No ka hapanui o nā kānaka, he manaʻo maikaʻi wale nō ka fiber hou aku mai ka meaʻai maoli. Akā, ʻokoʻa nā kino. Inā loaʻa iā ʻoe kahi maʻi ʻeli meaʻai e like me ka irritable bowel syndrome, Crohn's, a i ʻole colitis, a i ʻole ua hana ʻoki ʻia kou ʻōpū, ʻaʻole maikaʻi koke aku ka fiber hou, a hiki i kekahi mau ʻano ke hoʻopilikia iā ʻoe. E kamaʻilio me kou kauka a i ʻole kahi loea meaʻai e pili ana i ka mea kūpono iā ʻoe. Pēlā nō inā ke noʻonoʻo nei ʻoe i kahi lāʻau hoʻohui fiber, ʻoiai me nā lāʻau lapaʻau, no ka mea hiki i ka fiber ke hoʻololi i ke ʻano e komo ai kekahi mau lāʻau.
ʻAʻohe o kēia e pono ke hemolele. ʻAʻole ʻoe e ʻimi nei i nā kalama 38 hala ʻole i kākau ʻia ma kahi app. Ke ʻimi nei ʻoe i kahi liʻiliʻi aʻe ma mua o nehinei, ka hapanui mai nā mea kanu, me ka inu pū ʻana i ka wai lawa. E hana i kēlā, a e hoʻomaikaʻi mālie kou puʻuwai, kou kō koko, kou ʻōpū, a me kou ikaika ʻawakea iā ʻoe.
Nā kumu
- Mayo Clinic, Dietary fiber: Essential for a healthy diet
- National Center for Biotechnology Information, The Health Benefits of Dietary Fibre
- National Center for Biotechnology Information, The Role of Dietary Fiber in Health Promotion and Disease Prevention